Wednesday, September 19, 2018

Madison Marathon Training: Week 9 Recap

Disclaimer:  I am running the Madison Marathon presented by SSM Health in November as a BibRave Pro, which means my entry fee was covered for me. Learn more about becoming a BibRave Pro (ambassador) and check out BibRave.com to review, find, and write race reviews!  Wanna run Madison with me?  Enter code MMRAVE18 at registration for 10% off!

In my week 8 recap, I said I was waiting for a glimmer of hope in this training cycle and week 9 delivered!

One of my favorite parts of training for marathons (despite also hating this part), is it is so so hard...until it's not.  It is just so hard. (Note the drop of one "so").  I love the part when you can literally feel your body get into shape.  Recently I read The Miracle Morning, and while I do not recommend this book, one thing I wrote in my journal from it was "Everything is difficult before it is easy."  Things are still not "easy" but the light is beginning to peak through the cracks!

I am officially halfway through this training cycle and I celebrated with my highest mileage week EVER!!!!!!!!!!!!!!!  It's true.  I had to go back and look at previous training cycles but before this point, my highest mileage week was 56.37 miles during the week of May 12, 2018.  The new weekly mileage PR is 57.04...and looking at the weeks ahead, will get broken again during the coming 9 weeks.

Here is the daily detail:

Sunday Sept 9
Plan says:  Easy 8 miles

What I did:  8.1 miles, 1:10:14 (8:40 avg pace).  I got up early and got this done before our families came over to celebrate my daughter's 8th birthday.  

Monday Sept 10
Plan says:  1.5 mile warm up, 6x800 meter repeats with 400m recovery, 1.5 mile cool down

What I did:  I finally had a decent speed work session!!!  One thing that has been challenging for me this cycle is that what normally is one of my strengths has been just sucking wind.  My speed workouts have tanked and so it was nice to have a good one.  I did this during the hot afternoon.

1.5 mile warm up, 12:25 (8:17 avg pace)

1. 0.5 miles, 2:56 (5:54 avg) / 0.25 miles, 2:19 (9:19 avg pace)
2. 0.5 miles, 2:58 (5:58 avg) / 0.25 miles, 2:28 (9:54 avg pace)
3. 0.5 miles, 3:01 (6:03 avg) / 0.25 miles, 2:24 (9:36 avg pace)
4. 0.5 miles, 2:58 (5:58 avg) / 0.25 miles, 2:26 (9:45 avg pace)
5. 0.5 miles, 3:01 (6:03 avg) / 0.25 miles, 2:33 (10:13 avg pace)
6. 0.5 miles, 3:05 (6:10 avg) / 0.25 miles, 2:25 (9:41 avg pace)

1.5 mile cool down, 12:55 (8:37 avg pace)

Tuesday Sept 11
Plan says: easy 7 miles

What I did:  Tuesday is normally my rest day, but the past several weeks (and this week) I had to rearrange due to our weekend plans.

7.1 miles, 59:03 (8:19 avg pace)

Wednesday Sept 12
Plan says:  1.5 mile warm up, 8 miles tempo (goal: 6:52), 1.5 mile cool down

What I did:  I didn't get up early, and it was almost 90 degrees on my way home from work so I opted to flip Wednesday and Thursday around. 

8.01 miles, 1:06:19 (8:17 avg pace)

Thursday Sept 13
Plan says: easy 8 miles

What I did: The early morning alarm went off.  I could no longer avoid it.  Tempo time!  Two high fives for a successful tempo run.

1.5 miles, 13:48 (9:12 avg pace)
8 miles, 54:30 (6:48 avg pace)
1.5 miles, 12:55 (8:38 avg pace)

Friday Sept 14
Plan says: long 15 miles

What I did: I was a little concerned about doing two of my three big workouts back to back this week, but just as speed workouts have been my downfall this cycle, long runs seem to be no big deal.  Who am I becoming?! Next thing you know I will say I want to do an ultra.

15.31 miles, 2:04:06 (8:06 avg pace)
I was pleased with the progression of this run:
8:46 / 8:33 / 8:38 / 8:35 / 8:23 / 8:18 / 8:20 / 8:08 / 8:01 / 7:51 / 7:54 / 7:42 / 7:23 / 7:45 / 7:25 / 7:24

Saturday Sept 15
Plan says: OFF

What I did:  Seems odd to take a rest day on a Saturday (my second time doing this during this training cycle), but we were in New Buffalo, MI for a friend's wedding all weekend and I knew getting a run in would likely not happen.  I was glad to have a true rest day, hanging out on the beaches of Lake Michigan.  We did climb up a large sand dune, but other than that, it was truly a rest day - and even included a NAP.   WHAT THE WHAT?!

Plan Total: 57 miles
What I did: 57.04 miles

Thursday, September 13, 2018

Madison Marathon Training: Week 8 Recap

Disclaimer:  I am running the Madison Marathon presented by SSM Health in November as a BibRave Pro, which means my entry fee was covered for me. Learn more about becoming a BibRave Pro (ambassador) and check out BibRave.com to review, find, and write race reviews!  Wanna run Madison with me?  Enter code MMRAVE18 at registration for 10% off!

I'm still catching up on my training recaps so here is week 8.

Week 8 was ok.  Another week of lots happening all around me and trying to just get everything in.

Overall I am disappointed in my paces for my speed and tempo workouts.  On paper they look good but I am really forcing them, and still taking some stops during my tempo.  Is my body ever NOT going to feel tired?!  Waiting for a glimmer of hope here! 

Sunday Sept 2
Plan says:  Easy 6 miles

What I did:  6.51 miles, 55:25 (8:31 avg pace)  I was in NYC for this run and my husband's cousin and I were delighted to run in Central Park.  We circled the Jackie O Reservoir, had to consult the phone to find Strawberry Fields, and overall had a great run.  I love running in new places and Central Park did not disappoint.

Monday Sept 3
Plan says:  Off

What I did:  I took this day off as I was dead tired from our 36 hour trip to NYC.  The adrenaline had WORN OFF.  That and it was raining. 

Tuesday Sept 4
Plan says: 1.5 mile warm up, 3x1600m with 600m recovery, 1.5 mile cool down

What I did:  Now that I work from home (on my own business projects!), I don't have to get up as early in the morning to get my run in.  The only downside of this is that sometimes it is already hot out later in the morning and this Tuesday was no exception.  I managed to complete the workout but was a little disappointed in my mile paces.  I also was doing this by memory and thought the recovery was 400m, not 600m so I came up short on that.

1.5 mile warm up, 12:14 (8:09 avg pace)

1 mile 6:09 / 0.25 recovery 2:42 (10:51 avg pace)
1 mile 6:15 / 0.25 recovery 2:40 (10:40 avg pace)
1 mile 6:07 / 0.25 recovery 2:31 (10:05 avg pace)

1.5 mile cool down, 12:49 (8:33 avg pace)

Wednesday Sept 5
Plan says:  6 miles easy

What I did:  I tacked on a bit to this to make up for the mileage missed by doing 400m recoveries instead of 600m

6.35 miles, 55:51 (8:48 avg pace)

Thursday Sept 6
Plan says: 1.5 mile warm up, 7 miles tempo (6:52 goal), 1.5 mile cool down

What I did: I overslept and thus had to do this after work.  It was hot and I didn't have time to do the whole workout so I dove right into the tempo run.  I almost got the entire 7 in, but had to forgo the warm up and cool down.

6.87 miles, 46:45 (6:48 avg pace)

Friday Sept 7
Plan says: 10 miles, easy

What I did: 10 miles, 1:19:39 (7:58 avg pace)
For reasons that I do not understand, this run felt great.  Again, on Fridays, I am working from home so I get to start my runs a bit later in the morning (this one I began at 6 AM) and I am not rushing to get showered and to the office.  It is glorious.

Saturday Sept 8
Plan says: 10 miles, long run pace

What I did:  I wanted to make up some miles from skipping my warm up and cool down on tempo day.  We had a busy day of party prep ahead of us (this day was my daughter's birthday AND my wedding anniversary) so I was up at 5.  I paid a little bit for having my Friday run be a tad fast but my pace wa still in my long run pace window.

12.15 miles, 1:42:45 (8:27 avg pace)

Plan Total: 49 miles
What I did: 48.64 miles

Saturday, September 8, 2018

Madison Marathon Training: Week 7 Recap

Disclaimer:  I am running the Madison Marathon in November as a BibRave Pro, which means my entry fee was covered for me. Learn more about becoming a BibRave Pro (ambassador) and check out BibRave.com to review, find, and write race reviews!  Wanna run Madison with me?  Enter code MMRAVE18 at registration for 10% off!

This recap of week 7 of training is LOOOOONG overdue.  Shit is still hitting the fan over here folks...I have to keep the faith that it will all settle down soon.

So! Week 7!  Week 7 was my first 50 mile week of this session.  I had one goal - power through so that I could take Saturday of the week off as I was going to be in New York City!  My MIL took me, my SIL, my cousin-in-law and my aunt-in-law to NYC for ~36 hours last weekend to see their family friend star as the lead male role in Wicked.  Which meant they were picking me up at 5:15 AM and we were catching a 7 AM flight.  I knew I would not be running any miles that day so it was all about squeezing them in during the week.

For the most part, this strategy worked.  I did not do a full tempo run and I seriously think that something went wacky with my Garmin during the 3 tempo miles that I did do because it recorded my first mile in the low 5s which is not at all possible.  My biggest accomplishment was logging 14 miles on a Friday morning.  WHAT the WHAT?!

It is becoming more and more apparent to me why I do not train for fall marathons.  Back to school is so stressful for me and my kids.  I try not to let it be but it is what it is.  I am also still trying to figure out the part-time gig with my once-full-time job and beginning my business which is actually leading me to work way more hours that I ever did.  ANNOYING.

One day at a time.  Breathe.

Sunday Aug 26
Plan says:  Easy 6 miles

What I did:  6 miles, 51:13 (8:31 avg pace)

Monday Aug 27
Plan says:  1.5 mile warm up, 400-800-1200-1600-1200-800-400 m at 5k/10K pace with 400m jog recovery in between, 1.5 mile cool down

What I did:  I did this work out.  Despite the fact that I was excited to do it, it totally sucked.  I'm not sure if I was tired, or if the humidity bothered me but man.  I was very disappointed.  My pace that I am aiming for with this is 6:05/mile.

1.5 up 13:17 (8:51 avg pace)

0.25 miles, 1:34 (6:20 pace) / 0.25  miles 2:21 (9:29 avg pace)
0.50 miles, 3:10 (6:21 pace) / 0.25  miles 2:39 (10:37 avg pace)
0.75 miles, 4:37 (6:10 pace) / 0.25  miles 2:26 (9:45 avg pace)
1.0 mile, 6:08 / 0.25 miles 2:43 (10:52 avg pace)
0.75 miles, 4:44 (6:19 pace) / 0.25  miles 2:25 (9:42 avg pace)
0.50 miles, 3:06 (6:12 pace) / 0.25  miles 2:31 (10:04 avg pace)
0.25 miles, 1:25 (5:40 pace) / 0.25  miles 2:23 (9:32 avg pace)

1.5 down 12:51 (8:37 avg pace)

Tuesday Aug 28
Plan says: easy 7

What I did:  7 miles, 57:19 (8:11 avg pace)

Wednesday Aug 29
Plan says:  1.5 up, 7 tempo, 1.5 down

What I did:  I did this after the kids were in bed and grossly underestimated how soon it would get dark. 

1.5 miles 12:52 (8:37 avg)
3 tempo 18:40 (6:12 avg)
1.5 miles 12:28 (8:18 avg)

Thursday Aug 30
Plan says: easy 8 miles

What I did: 8.01 miles, 1:06:32 (8:19 avg pace)

Friday Aug 31
Plan says: long 14 miles

What I did: 14.25 miles, 1:58:14 (8:18 avg pace)

Saturday Sept 1
Plan says: Off

What I did:  Walk around NYC!!  Enjoyed my rest day!

Plan Total: 54 miles
What I did: 50.04 miles!

August was overall a good month for me.  I logged 208.19 miles for the month - my second 200+ mile month this year!  I only had one of those in 2017 so I was excited to have another in 2018.  

Monday, August 27, 2018

Madison Marathon Training: Week 6 Recap

Disclaimer:  I am running the Madison Marathon in November as a BibRave Pro, which means my entry fee was covered for me. Learn more about becoming a BibRave Pro (ambassador) and check out BibRave.com to review, find, and write race reviews!  Wanna run Madison with me?  Enter code MMRAVE18 at registration for 10% off!

Coming off of a half marathon, I was a little nervous about how week 6 would go.  During my last training cycle, it took me a while to recover from Ragnar; I specifically remember the training week AFTER Ragnar being pretty bad.  Well, surprise surprise, I ended up having a really good week last week which was a good confidence booster given that I have been riding the struggle bus more often than not with this cycle. I now have completed one-third of the Hanson Marathon Advanced Training Plan!

Reflecting on the first third of this training cycle, I realize that I have to give myself some grace this time around:

1.  Adding up mileage totals from the first 6 weeks of Hansons for the previous cycles, I realized that the advanced plan is not messing around.  The first 6 weeks of my marathon cycle in spring netted 179.83 miles.  Right now, I am up to 240.44 miles, a 60.61 mile difference. 

2. I am going through a bunch of changes in my career, that I haven't brought up in this space.  The short story is that starting this week, I will be part time at my "real" job and part time at a consulting business I have started.  I know that all of this change has taken a toll.  My goal with this marathon training cycle has been to get uncomfortable and I didn't take into account that I am also getting uncomfortable in my work space so thank God the family space is going well right now because all of this discomfort is definitely maxing out my reserves!

3. It is HUMID out.  So I know there are all of these charts where you can see to what degree high humidity affects your pace, etc.  I've shied away from them but I know that my slower paces during speed workouts are getting affected by the weather.

Every single run last week was a morning run. #GotMyAssOutOfBed  I was really proud of that.  Here are last week's details:

Sunday Aug 19
Plan says:  Rest

What I did:  0 miles.  I rearranged my rest day to come after my race.  We still did a bunch of walking around Madison this day, so it wasn't a complete rest day, but honestly, a true and complete rest day is just not in the cards for my lifestyle and family these days!

Monday Aug 20
Plan says:  6 easy miles

What I did:  6 miles, 53:11 (8:51 avg pace)

Tuesday Aug 21
Plan says: 4 x 1200m with 1.5 mile warm up and cool down and 400 m jog in between

What I did:  This felt ok.  My goal for these was 4:35 and I was right around there.  If anyone has any tips for getting the timing down on using workouts with Garmin, I am all ears.  It seems like there is a several second delay that I am screwing up. Even though my first repeat was slow, it is still in my speed workout pace range of 6:00 - 6:16.

1.5 mile warm up:  13:36 (9:04 avg pace)

1 - 0.75 mile 4:39 (6:14 avg pace) / 0.25 mile recovery 2:42 (10:53 avg pace)
2 - 0.75 mile 4:32 (6:05 avg pace) / 0.25 mile recovery 2:45 (11:06 avg pace)
3 - 0.75 mile 4:32 (6:05 avg pace) / 0.25 mile recovery 2:28 (9:56 avg pace)
4 - 0.75 mile 4:33 (6:06 avg pace) / 0.25 mile recovery 2:20 (9:25 avg pace)

1.5 mile cool down: 13:16 (8:51 avg pace)

Wednesday Aug 22
Plan says:  easy paced 6 miles

What I did: 6.3 miles, 54:28 (8:38 avg pace)

Thursday Aug 23
Plan says: 7 mile tempo run with 1.5 mile warm up and cool down

What I did:  I felt really good for this tempo and praised the Lord for it.  I started slower than goal pace and allowed myself to ease into it, which honestly is my preferred race strategy as well. 

1.5 mile warm up 13:18 (8:52 avg pace)
7 mile tempo, 47:22 (6:45 avg pace)
1.5 mile cool down 12:28 (8:18 avg pace)

Friday Aug 24
Plan says: easy paced 8 miles

What I did: 8.1 miles, 1:10:53 (8:45 avg pace)

Saturday Aug 25
Plan says: 10 mile long run

What I did:  I felt good for this so I let myself push the pace as the miles went on.  They are still in range for my goal "long run pace", which is 7:20-8:50 per the Hansen training pace calculator.

10 miles, 1:08:01 (7:42 avg pace)
Mile splits: 8:13 / 8:06 / 7:59 / 7:36 / 7:37 / 7:28 / 7:24 / 7:29 / 7:35 / 7:31

Plan Total: 47 miles
What I did: 47.41 miles!

Monday, August 20, 2018

Madison Mini Half Marathon Race Recap!

I ran a half-marathon on Saturday!

My marathon training plan had me running 12 miles on Saturday so it was good timing to have a half-marathon at this point in my training.  That is, if I could just be ok with running a race for fun, as a training run.

I did want to push myself though and see how I would do.  I thought realistically I could be around 1:30.  I have struggled with a lot of my workouts lately, feeling off and without any pep in my legs.  Maybe it is the heat and humidity, maybe not.  I have not run a half marathon that I haven't trained for in several years - usually my fall goal race is a late fall half marathon.  So this was a bit of a change up for me to have a half marathon race that I wasn't in prime shape for.

The temperatures were not awful, but the humidity was high.  Nothing new or surprising for summer in Wisconsin.  I thought we actually lucked out with the weather, as this race has gotten into very high temps in previous years.  I was also looking forward to the course as my goal marathon this fall will also be in Madison.

In the week before the race, a woman that I follow on Instagram, Anne, contacted me as she signed up last minute to do it as a training run, but also wanting to push herself so did we want to try to run together?  I was all for this.  I do almost every single one of my runs by myself so I was looking forward to having someone to try to run with.

We arrived in Madison early Friday afternoon.  My kids wanted to search all around for the Buckys on Parade, which are these large statues of the University of Wisconsin mascot, Bucky Badger.  Translation:  Lots of walking.  I actually didn't mind this very much as I thought this would help me be in the right frame of mind for the run.

We ate dinner at The Old Fashioned with my husband's aunt, uncle, cousin and her friend.  His cousin actually is the reason I did the race - she asked me to sign up with her earlier in the summer as she is training for her first BQ this fall! I had a delicious burger and fries.

We went to bed, but did not sleep well.  My son was sleeping with my daughter and he is quite a snuggler so she kept waking up and freaking out that he was touching her.  I did a lot of eye rolling.

The alarm came at 5:30.  I did not feel like eating or drinking anything but I forced myself to drink 16 oz of BeachBody Energize and eat a Honey Stinger waffle.  I had prepared around 16 oz of Gen UCan as well, which I started on after my Energize was gone.

I met my cousin-in-law in the lobby at 6:15 after finishing my Gen UCan and we started walking to the start line.

We arrived at the start area not too long after but I still not feel any urge to go to the bathroom, which was worrying me.  I also was thirsty, despite having my usual 32ish ounces of pre-race fluid.  We took a Oiselle team picture and I went with two other Oiselle Volee to stand in the very long porta potty lines figuring that I should at least try to go to the bathroom.

The minutes ticked by but the line did not move.  At 6:55, five minutes before race start, I ditched the bathroom line to get to the starting corrals.  I was weaving through the corrals during the National Anthem to get to my corral.  Thank goodness I was in Corral A.  I found Anne and as the gun went off, I thought, "Shit.  I have to go to the bathroom."

We started running, and I saw my family right away.  I was able to give them high fives and also high fived Bucky Badger!  I immediately felt like I was working way too hard and my breathing was heavy.  I tried to settle in.  It was so helpful to have Anne with me because we were chatting and that helped settle me down.

Around the first mile mark, I saw my family again! More high fives!! 6:39 first mile.
High fiving my kids right after Mile 1

We continued on.  Mile 2 was 6:34.  Miles 3 and 4 were 6:44.  My freaking shoe came untied.  I don't think that has ever happened to me in a race! What in the actual hell.  Amateur hour!
Anne and I chugging through the humidity!
This is when I knew that I wasn't going to be settling in.  This was going to feel and be hard.  Not to mention that it was increasingly apparent that I was not going to get through the race without a bathroom stop.  Mile 5 was 6:57.  I loved the course, and running with Anne was great, but I felt like I was working hard to stay with her.  I told her that I had to back off and that she should keep going.  The space between us grew as I veered off course a bit to check if the lake structure had a bathroom.  Nope.  Kept going.

Do not think about the bathroom.  Do not think about the bathroom.

Mile 6 and 7 were 7:02 and 7:05 respectively.  This was starting to go off the rails.  Where the hell was a porta potty!

Finally at around mile 7.5ish there was a turn in the course, with a porta potty just beyond the curve.  The volunteer at the curve was calling out, "Go right! Go right!" as I continued straight so I had to yell, "I HAVE TO GO TO THE BATHROOM".

Sweet Jesus.

I am not sure how long I was in the porta potty but it was not a 13 second Shalane Flanagan at Boston 2018 stop.  But I felt so much better exiting that porta potty.  I knew that it was the right call to stop.

Back on the course, My goal was to keep a steady pace to the finish.  Mile 8 was 8:25, which included the bathroom stop. I was grateful to see Carrie, one of Volee that also ran Grandma's, at several points.  She was cracking me up with her references to the Hanson training plans (which we both use).

Mile 9 was back to 7:08, Mile 10 at 7:01.  The trek to Picnic Point felt so long and as I saw the runners in the lead come from the direction I was running to I was able to cheer for some of the women, including Anne.  I had been taking a cup of water at the aid stations, but I decided since my race already was not going to be amazing, I would try the Gatorade swish to try to trick my brain that it was getting nutrition.  My stomach did not want anything in it, that's for sure.  I grabbed a cup of Gatorade, took a sip, swished it and spit it out.  I hit mile 11 at 7:06 and then felt like I was at least going to be able to finish.
This guy was fun to finish out the race with.
Mile 12 was 7:02.  I was so grateful to see the signs "1/2 mile to go" and "1/4 mile to go".  I rounded the corner and dashed to the finish.  I could hear my family but it took me a few seconds to find them standing on the bridge above me!  That was so fun!! I started waving to them like crazy and actually helped me throw my arms up at the finish.

My official finish time was 1:31:31.  Far from a PR, but not too shabby.   My kids met me at the finish...and so did Bucky!  I got my medal from another WI Volee, Kate, and was able to see Anne and give her a big hug and also Jeannie, one of my Birdmachine CHI teammates who won our age group (I was 4th).



I learned a few things from this race.

First, I am getting more confident in my ability to judge what kind of shape I am in. I knew that I am not even close to being in top fitness right now and that showed.  I went out way too fast for where my fitness level was which caused the dreaded positive split.

Second, I need to eat pre-race food a little earlier and get in the bathroom line first thing at races.  New mantra: Bathroom first, socialize later.

Third, I must being doing a good job at getting some elevation in my training runs.  I was expecting this course to be a lot hillier than I felt it was.  I actually enjoyed the hills as they came and didn't feel like they were too awful.  That said, I am going to continue seeking out hills during the remaining 13 training weeks so I still think this when the marathon comes!

Fourth, I still need to work on my mental game when things get rough.  I mentally gave up on this race way too early.

It wasn't my best race, but I definitely had fun and it gave me some motivation to keep on trucking through the rest of my marathon training.

You can read my review of the race on Bibrave.com here.

Sunday, August 19, 2018

Product Review: OOfos OOmg Fibre Low Shoe


Product Review:  OOFOS OOMG Fibre Low Shoes

Disclaimer:  I received a pair of the of OOfos OOmg shoes for free in exchange for a review as part of being a BibRave Pro.  Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to find and write race reviews!

I am definitely in recovery mode today after running a half marathon yesterday (race review to come) so I am glad that I have a pair of the OOfos OOmg shoes.  This is actually my second pair of these shoes (find my first review here). 



I like the shoes for everyday wear for the simple fact that they are comfortable.  If you are familiar with any of the OOFOS sandals, you know that the arch support in any of the OOfos products is heavenly.  The footbed of the OOmg shoe is like their sandals, which provides great arch support.  The upper is a flexible fabric that dries quickly, provides 4-way stretch, and lets air flow, keeping your feet cool.

I like wearing the shoes a lot around my house because they are easy to slip on.  Why not take advantage of the arch support of the OOmg as much as possible, right?  They pair well with an ice cream cookie sandwich:



The OOmg absorbs 37% more impact than a traditional shoe. This time around, I was going to be able to give them a true test of wear and recovery ability.  We were headed to Madison, WI for a long weekend and these were the ONLY shoes I packed (besides my race shoes).

We arrived in Madison on Friday and immediately started walking around.  One of the great things about the city is that is very walkable.  I had a race on Saturday morning so I was hoping the OOfos OOmg shoes were going to keep my feet and legs in race shape. 

Walking around downtown Madison in my OOFOS OOMGs
My legs felt pretty good during my race and my husband and kids met me immediately after with my OOFOS.  Ahhhh....nothing like changing out of your race shoes into some great arch support.  This time I paired my OOfos OOmgs with a beer.

Post race with my OOfos OOmg...and a Spotted Cow

The walking then continued.  We put on over 24,000 steps in one day.  My feet never felt tired.  My lower back never ached and my legs surprisingly held up well!

This morning I woke up and was surprised that my feet and legs were not as sore as they usually are after a long race.  I'm sold on these shoes as a post-race recovery tool!

What would you pair your OOfos OOmg low shoes with:  The Beer or the Ice Cream Cookie Sandwich?

Tuesday, August 14, 2018

Madison Marathon Training: Week 4 Recap

Disclaimer:  I am running the Madison Marathon in November as a BibRave Pro, which means my entry fee was covered for me. Learn more about becoming a BibRave Pro (ambassador) and check out BibRave.com to review, find, and write race reviews!  Wanna run Madison with me?  Enter code MMRAVE18 at registration for 10% off!

Last week ended up being a good week.  I hit the mileage for the plan and had a good tempo run.  I struggled with the 800s, which was a bit of a hit for me since typically I really enjoy 800s and find them easy.  That workout was a ride on the struggle bus!  It may have been the weather and it also may have been the crazy weekend that we were coming off of.  

I felt that I was better about getting to bed by 9:30 last week and it wasn't too difficult to get out of bed to get the workouts done.  

Sunday Aug 5
Plan says:  Rest

What I did:  0 miles.  We had a very busy weekend going from thing to thing to thing all day so I took the day as a rest day instead of my usual Tuesday.

Monday Aug 6
Plan says:  6 easy miles

What I did:  6 miles, 48:39 (8:06 avg pace)

Tuesday Aug 7
Plan says: 6 x 800m with 1.5 mile warm up and cool down and 400 m jog in between

What I did:  Again, I programmed a workout into my watch and this time I set a pace window of 6:00 - 6:05 for my 800s.  I hated this feature, mostly because I was having a hard time staying in the pace window.  I felt like a slug.  I'm sure the humidity played a role, but really felt that it was not just the weather.

1.5 mile warm up:  13:49 (9:13 avg pace)

1 - 0.50 mile 3:11 (6:22 avg pace) / 0.25 mile recovery 2:24 (9:39 avg pace)
2 - 0.50 mile 3:04 (6:10 avg pace) / 0.25 mile recovery 2:50 (11:20 avg pace)
3 - 0.50 mile 3:05 (6:10 avg pace) / 0.25 mile recovery 3:00 (12:00 avg pace)
4 - 0.50 mile 3:08 (6:18 avg pace) / 0.25 mile recovery 3:06 (12:26 avg pace)
5 - 0.50 mile 3:08 (6:16 avg pace) / 0.25 mile recovery 2:53 (11:33 avg pace)
6 - 0.50 mile 3:06 (6:13 avg pace) / 0.25 mile recovery 2:53 (11:32 avg pace)

1.5 mile cool down: 13:44 (9:10 avg pace)

Wednesday Aug 8
Plan says:  easy paced 6 miles

What I did: 6 miles, 52:00 (8:39)

Thursday Aug 9
Plan says: 6 mile tempo run with 1.5 mile warm up and cool down

What I did:  This tempo felt a lot better than last week's, thankfully.  I had to cut the cool down a little short because I was already "running" late for work.

1.5 mile warm up 13:30 (8:59 avg pace)
6 mile tempo (6:47 avg pace)
1.3 mile cool down 11:10 (8:34 avg pace)

Friday Aug 10
Plan says: easy paced 8 miles

What I did: 8 miles, 1:07:50 (8:28 avg pace)

Saturday Aug 11
Plan says: 8 mile long run

What I did:  Even though I was hitting all the workout distances, I was coming up short for the total miles for the week so I figured out that I had to run 8.68 miles to get an even 45 miles for the week.

8.7 miles, 1:08:01 (7:49 avg pace)

Plan Total: 45 miles
What I did: 45 miles!