Monday, February 23, 2015

Marathon Training Week 8 Review

Things get worse before they get better, right?   I am hoping so.  I only ran 2 times last week.  I have not been sleeping very well, spending the hours between midnight and 4 AM reading magazines or tossing and turning.

I resigned from my job earlier this month after accepting another offer.  May 1 would be my 8 year anniversary at my current job so it's quite a change up.  It's been very crazy at my office this year and my resignation is only adding to it so although I am really excited about the new position, ramping down at my current job has been very stressful and my running has suffered!

Also, can the temperature please stay above zero for more than a day? I finally got outside Saturday but today it is -4 again.

Monday 2/16
Plan says: Optional 3 miles

What I do: Nothing

Tuesday 2/17
Plan says: Easy 7 miles

What I do:  Easy 7 miles on the treadmill at 8:00 pace.

I had to say goodbye to my Tuesday lunch power yoga class (which is through my benefits office at my current job).  Looking to fill that gap soon!

Wednesday 2/18
Plan says: Rest or cross-train

What I do: Rest

Thursday 2/19
Plan says: Easy 8-10 miles

What I do: 0 miles

Friday 2/20
Plan says:  Easy 3 miles

What I do: 0 miles

Saturday 2/21
Plan says: 16 miles, mid 10 miles at race pace

What I do: I had wanted to do 18 miles because i have been going shorter than the plan dictates for my long runs the last few weeks.  My birthday was this day so we had lots of fun activities throughout the day that I had to work around - with no 3+ hour chunk of time free so I tried splitting the long run.

First run: 10 miles, 1:10:57 (7:06 pace) Outside!
4 hour time gap
Second run: 8 miles, 1:03:31 (7:56 pace) Treadmill

Total: 18 miles, 2:14:28 (7:27 pace)

Splitting the long run is way easier than running the whole thing at one time. (Newsflash!) My legs did not really feel that tired on the 2nd part, but I was running post birthday dinner, with cake and a beer.  Optimal conditions. ha ha ha

Sunday 2/22
Plan says:  Rest

What I do:  I toyed with the idea of making up Thursday's workout here but then the day really got away from me as we were trying to pack for our vacation!  Next week my miles will all be done in (hopefully) sunny FL!!!!

Week 8 Total Mileage:  25 miles
Completed 2 of the 4 mandatory workouts.  WOMP WOMP

Monday, February 16, 2015

Marathon Training Week 7 Review

This week was a little all over the place as I switched around the workouts to different days.  Overall I felt like it was a decent week.  I was still very tired so I cut out one of the interval workouts.   I am struggling with marathon hating right now.  I've never been a runner who is in love with the marathon.  Training is hard and really exhausting.  (DUH.) Outside of training, I've had to dedicate a lot of emotional energy and brain power to other situations which has been difficult to also muster up energy to do the workouts. (I know this is vague.  I promise more details will emerge in the coming weeks!!)

In the meantime, I'll keep chugging along!

Here's last week's running recap:

Monday 2/9
Plan says: Fun Workout ((as defined by two pages in the book including sledding, cross-country skiing, relay races, shooting baskets, etc)

What I do:  I had off work so I took advantage of the time and the beautiful sunny day to get one of the more time consuming workouts done for the week so I did the negative split 10 miler that the plan called for on Tuesday.  It felt great to be outside.

First 5 miles: 7:22 average pace 36:55 total time
Last 5 miles: 6:58 average pace 34:56 total time

Total: 10 miles, 1:11:51 (7:11 average pace)

I felt really great doing this workout so it was a bit of a confidence boost!

Tuesday 2/10
Plan says: Negative split 10 miles, running the second 5 miles faster than the first

What I do:  cross train: 1 hour power yoga


Wednesday 2/11
Plan says: Rest or cross-train

What I do: Treadmill workout.  Planned to do Thursday's speed workout but after the warm up period on the treadmill, I was tired and had some GI issues so I finished enough to cross Friday's optional workout off the list.

Total: 3.6 miles, 27:48 (7:43 pace)

Thursday 2/12
Plan says: 6 miles total as a 10 minute warm up, 6 x 4 minutes in Zone 3 with 3 minute recovery after each, 10 minute cool down

What I do: I skipped this workout this week.

Friday 2/13
Plan says: OPTIONAL Easy 3 miles

What I do: Monday's fun workout - which ended up being a dance party with the kids, which basically entailed holding my 30 lb son while my 4 yo daughter tried to dance with us both.  Their favorite move required me to backpedal quickly while holding on to both.  over. and. over. again.

Saturday 2/14
Plan says: 20 miles

What I do:  I was excited about getting outside for the long run on Saturday, until we went outside to get groceries and the bitter bitter cold made us all tear up. Sunday's weather did not look much better so after the kids were in bed, I headed to the gym to see if I could get at least 16 miles in on a treadmill.  The longest distance I had previously run on a treadmill was around 8 miles.  I downloaded a few podcasts, and my husband wished me luck before I left to get to the gym.

I ended up doing 17.13!  ON A TREADMILL.  The first hour was the worst.  I started fueling early (at 30 minutes) out of boredom.  I tried the Gu Chomps for the first time and liked them for the long run on a treadmill purpose but outside i will probably stick with the Gu Energy Gels.  I ate a Gu Chomp chew at 30 minutes and then every 15 minutes until I was done.  This broke up the time really well.  I listened to these podcasts:

This American Life: Cops See It Differently Part 1
The end of The Moth: Cartoons, CleanUps and Close Calls
The entire The Moth: Wigs, Wigouts and Insurance
The beginning of The Moth:  Rattlesnakes, Wedding Rings and Rescue Missions

Because it was a Saturday night, there were tons of treadmills available so I didn't feel bad about breaking the 60 minute treadmill rule.  The one nice thing about doing the treadmill is that I forced myself to run slower than I do outside.

My right shin started hurting near the end which makes me nervous.

First hour: 7.47 miles - kept pace constant at 8:00 min/miles, varied the incline with every mile
Second hour: 7.56 miles - varied the pace between 7:47 and 8:00 miles, also varied the incline
Final 16:50: 2.1 miles - followed same pace and incline variations as above

Total: 2:16:50, 17.13 miles.

Went through one pack of Gu chews and 2 16 oz bottles of water.

I got home around 10 PM.  Usually running at night doesn't impact my ability to sleep but this definitely messed with me.  I had a difficult time falling asleep and then my 4 yo woke up around 12:30 wanting a drink so then I was up until 2 AM and the kids were up at 5.

Sunday 2/15
Plan says:  Rest

What I do:  Rest. I was really tired after Saturday's workout combined with Saturday night's lack of sleep.

Week 7 Total Mileage: 30.75
Completed 3 of the 4 mandatory workouts, 1 hour yoga and 1 optional workout.

Tuesday, February 10, 2015

Marathon Training Week 6 Review

Remember last week at this time when I said I was waiting for this to get easier?

Well last week did NOT get easier.   Quite the opposite.

Lots of things happened in our lives last week, most importantly the death of my husband's grandfather which was emotionally very draining.  My daughter kept us awake many nights with a hacking cough and the combination of emotion and lack of sleep proved to be a thorn in my running side this week.

Monday 2/2
Plan says: OPTIONAL Easy 4-5 miles 

What I do:  Rest.  Nate had a late meeting so I wasn't about to start doing the optional work out.


Tuesday 2/3
Plan says: 10 minutes of Warm Up followed by 4 mile tempo run.  10 minute cool down.

What I do:  We found out about the passing of my husband's grandfather first thing this morning so I did not go to work and thus did not do power yoga as usual for Tuesday.  I did get to the gym late Tuesday night.

10 minute warm up at 7.7 mph (7:47)
4 mile tempo 1 mile at 8.4 mph (7:09), 2.5 miles at 8.5 mph (7:04) and 0.5 miles at 8.6 mph (6:59)
10 minute cool down at 7.7 mph (7:47)

Total: 6.6 miles, 48:36

Wednesday 2/4
Plan says: Rest or cross-train

What I do: Rest

Thursday 2/5
Plan says: Easy 8 miles

What I do: Unfortunately I had to do 8 miles on a treadmill, but I listed to The Moth podcast which helped.  I really wanted to do this EASY and slow, which I struggled with because I wanted to get it over with.

3 miles at 7:53 pace
5 miles at 7:47 pace

Total: 8 miles, 62:49

Friday 2/6
Plan says: Easy 3 miles

What I do: We refinanced our home and then visited with out-of-town family that were here for the funeral and thus, no miles.

Saturday 2/7
Plan says: 18 miles

What I do: BONKED.  Big time.

Every fiber of my being was not into running.  I delayed the start of getting out the door by several hours and then when I finally was out there, I could not get my legs to turn over.  I REALLY struggled mentally.  After a soaked sock from scaling a snow drift at mile 2 and a few slips on ice throughout, I headed back home.

Mile 1: 7:33
Mile 2: 7:26
Mile 3: 7:52
Mile 4: 7:33
Mile 5: 7:39
Mile 6: 7:42
Mile 7: 7:42
Mile 8: 7:30
Mile 9: 7:21

Total: 9 miles, 1:08:21 (7:35 avg pace)

I had a massage Saturday afternoon which was a real treat.  My therapist was very knowledable and a runner herself so I felt a little better after that.  I still struggle with LONG runs.  I easily venture into "why the hell am I even wanting to run another marathon" territory.

Sunday 2/8
Plan says:  Rest

What I do:  Rest.  Funeral was this day.

Week 6 Total Mileage: 23.61
Completed 2.5 of the 4 mandatory workouts.

Monday, February 2, 2015

Marathon Training Week 5 Review

Last week I got it done, but it wasn't easy.  (I'm under the false impression that one of these weeks it WILL be easy, ha!) Unfortunately we were on week 2 of sick kids which meant that I was sharing my sleeping space with a 4 year old who was hell bent on hacking up a lung all night and NOT sleeping.  I am ready to check myself into a hotel to get a full night of sleep!  This week also threw a sore throat at me, but that hasn't progressed into anything...yet!

#sickofbeingsick

I was at the treadmill for 3 of the 4 workouts this week which is what it is.  Yes, I would prefer to be outside but I also wasn't willing to risk slipping on ice after dark.  Given the blizzard we had yesterday, it looks like most of my upcoming week will be on the treadmill as well.  Thank goodness for all of the podcast recommendations I got via Facebook!

Monday 1/26
Plan says: Easy 4-5 miles followed by 8 stride outs

What I do:  4 miles at 7.5 mph (8:00) pace followed by 8 stride outs and 8 recovery periods.  Each stride out was 30 seconds long at 8.5 mph (7:04) pace.  Each recovery period was also 30 seconds long at 7.5 mph (8:00).

Total: 5.07 miles, 40:00.

Tuesday 1/27
Plan says: Negative split 5 miles (2 miles at pace 1, 2 miles at faster pace, 1 mile at faster pace)

What I do:  1 hour power yoga class at lunch.

2 miles at 7.7 mph pace (7:48)
2 miles at 8.0 mph pace (7:30)
1 mile at 8.3 mph pace (7:14)

Total: 5 miles, 37:55

Wednesday 1/28
Plan says: Rest or cross-train

What I do: Rest (my cross-train is always yoga, which happens on Tuesdays at noon)

Thursday 1/29
Plan says: 7-8 hilly miles as 10 min warm up, 6 x 3:30 in Zone 3/Zone 4, recovery as needed, 10 min cool down

What I do: Last time (Thursday of Week 2) I had this workout, I didn't do much of a recovery in between each interval so I did not get to the total mileage.  This time, I figured out how much of a recovery I needed to do to hit 7 miles before hitting the treadmill.

10 min warmup at 8.0 mph pace (7:30) (0.5-1% incline)

6 x 3:30 at 8.3 mph pace (7:14) at 1%, 2%, 3%, 2%, 3%, 2% inclines
2:00 recovery in between each interval at 8.0 mph

10 min cool down at 8.0 mph pace (0.5 - 1% incline)

Total: 7.16 miles, 53:00

Friday 1/30
Plan says: OPTIONAL 3-4 miles

What I do: I totally wanted to do this...but had zero sleep on Thursday so I opted for the rest instead.

Saturday 1/31
Plan says: 16 miles with the middle 6 run at race pace

What I do: Well I tried to do this fast and it bit me in the ass.  Instead of doing the middle 6 at RP (7:30) I wanted to do the middle 6 at 7:15-7:20, since my long runs have been in the 7:20 range.  I was proud of my fairly consistent pacing for the first 5 miles, but it should have been slower and my mid 6 was all over the place, which left my last 5 HURTING.

Regardless, I do like these chunk runs as the strategy of breaking the long run into different "chunks" works well for me mentally.  I focus on the first chunk, then the next, etc instead of thinking about the entire length the whole time.

Mile 1: 7:32
Mile 2: 7:33
Mile 3: 7:29
Mile 4: 7:27
Mile 5: 7:27

Mile 6: 7:15
Mile 7: 7:12
Mile 8: 7:29
Mile 9: 7:26
Mile 10: 6:51*
Mile 11: 6:50*
(ate a Gu)
*what the hell was this?

Mile 12: 7:39
Mile 13: 7:54**
Mile 14: 7:56**
Mile 15: 7:31
Mile 16: 7:34
**payback for Miles 10-11 is a bitch!

(16 oz water consumed throughout)
Total: 16.02 miles, 1:59:14 (7:27 avg pace)

Sunday 2/1
Plan says:  Rest

What I do:  Take a nap and consume large amounts of chorizo cheese fondue.

HURRAY! I made it through the first 5 weeks of marathon training and made it through JANUARY IN WISCONSIN!!!!!!!!!!!  It's all downhill from here. Or not...considering we had a blizzard the first day of February :)

Week 5 Total Mileage: 33.25
Completed 4 of the 4 mandatory workouts plus an hour of power yoga.