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!
Welcome back to marathon training! Seems like I just was doing this...oh, that's right. I was.
I am again using a Hanson's Marathon Method plan; but rather than return to the beginner plan, which brought me much success for my previous two marathons, I am bumping up to the advanced plan. The format of the plan is very similar; however, I start speed work in week 2 in the advanced compared to week 7 of the beginner; tempos start in week 3 compared to week 7; and the overall mileage volume is more. I will get into 60+ miles per week with this plan, whereas I topped out at 56 miles last cycle. I am going to use 6:50 as my marathon goal pace to start because my goal for this marathon is really focused on increasing volume without injury rather than increasing my time. Madison Marathon is quite a hilly course, so if I can increase volume and get to the start line healthy, I will be happy. I also think that if I can sub-3 on a hilly course, that will be good. Grandma's Marathon isn't entirely flat, but I don't recall any elevation being difficult.
Week 1 of marathon training was fairly uneventful. I don't know why but the first week of the Hanson's marathon method marathon plans is always a half week. I mentally do better thinking about full weeks so I kind of made up the first part of the week based on what I had been doing with recovery runs. I already feel pretty badass for having a 34+ mile week on week 1 when my week 1 mileage for Grandma's was 22.15.
I also met up with someone mid-week for some (way-too-fast) miles. I am part of a running group on Facebook for the city where I live and the meetups are always in the evening, which doesn't work well for my schedule. There happened to be a thread about running in the morning so I met up with J for some early morning miles on Thursday. She is training for Chicago so is weeks ahead of me so I defaulted to her mileage. It was fun to run with someone, and even if I was supposed to run at an easy pace, it was also fun to run fast again.
Finally, I really fell off my of JasYoga July last week. I only did yoga twice. Yikes.
Sunday July 15
Plan says: 45 minutes easy running
What I did: 5.5 miles, 45:41 (8:19 avg pace)
Monday July 16
Plan says: 45 minutes easy running
What I did: 3.52 miles, 30:02 (8:33 avg pace) plus JasYoga post long-run quick reset. I was pretty sore from waterskiing the day before so I cut this short. I rationalized it by saying the plan *really* doesn't start until Wednesday.
Tuesday July 17
Plan says: Off
What I did: Nothing
Wednesday July 18
Plan says: easy paced 6 miles
What I did: 6.1 miles, 48:21 (7:55 average pace), JasYoga Stephanie Howe Violett Hip Reset
Thursday July 19
Plan says: easy paced 6 miles
What I did: 5.0 miles, 35:58 (7:11 avg pace). This was neither 6 miles, nor easy paced. I blame having a running partner for the first time in a LONG time. One of the reasons I picked Thursdays as a meet up is that it will always be a recovery day for me. However, I might have to have a "I need to run slower" conversation with J if we continue to make this a weekly thing.
Friday July 20
Plan says: easy paced 6 miles
What I did: 6 miles, 45:10 (7:31 avg pace). Also too fast. I was listening to music, something I rarely do on a run, and it was making me run too fast. MUST.STICK.WITH.PODCASTS
Saturday July 21
Plan says: easy paced 8 miles
What I did: 8.4 miles, 1:08:08 (8:07 avg pace). This was a really nice run. I listened to some podcasts, I saw a lot of wildlife activity, and had a great time. Wonderful way to start my Saturday!
Plan Total: 28 miles
What I did: 34.54 miles
Showing posts with label Mileage Log. Show all posts
Showing posts with label Mileage Log. Show all posts
Monday, July 23, 2018
Monday, April 2, 2018
Grandma's Marathon Training: Week 7 Recap
Disclaimer: I am running Grandma's Marathon in June 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!
I ended up going to see my primary care provider about my cough last Monday evening. My cough was not getting any better and was hurting my chest. I felt wheezy during Monday's workout. She diagnosed me with acute bronchitis and gave me a cough syrup with codeine to help me sleep at night, prednisone and an albueterol inhaler. I wish I could say that all of this was a magical cure all but the fact of the matter is, I am still hacking away, although mostly without the tight feeling in my chest. Argh.
Regardless, I had a consistent, good week of training. At one point during my tempo run, I actually felt giddy because I could just feel my body getting in shape. I do really like the process of marathon training, even on days when I would rather not get out of bed (ahem, last Friday morning).
Week 7 is the first week that a "long" run appears on a Saturday vs. an "easy" run. These are slightly different in the Hanson's method as the chart below shows:
An "easy" run should be between 8:22 and 9:22 and a "long" run is 30-60 seconds faster than that at 7:22 - 8:52. I generally fall in the "long" run range for my "easy" runs so I am not worried about this. Doing my easy runs at an "easy" pace is something I am always working on!
I also decided that I am just going to train at my #dreambig goal pace (6:52/mile) for as long as I am feeling good. My current speed workout pace of 6:12 is in the middle of the range above so that is fine. I have been doing my tempo at 6:47/6:48. I recognize that of course this is easy when my tempo run is 5 miles but I also think that I would be disappointed with myself if I don't try to train to this level and see what happens, of course being attuned to injury risk and overtraining signs.
I ended the month of March with 147.74 miles, which is the highest monthly mileage I have had since September 2017!
I ended up going to see my primary care provider about my cough last Monday evening. My cough was not getting any better and was hurting my chest. I felt wheezy during Monday's workout. She diagnosed me with acute bronchitis and gave me a cough syrup with codeine to help me sleep at night, prednisone and an albueterol inhaler. I wish I could say that all of this was a magical cure all but the fact of the matter is, I am still hacking away, although mostly without the tight feeling in my chest. Argh.
Regardless, I had a consistent, good week of training. At one point during my tempo run, I actually felt giddy because I could just feel my body getting in shape. I do really like the process of marathon training, even on days when I would rather not get out of bed (ahem, last Friday morning).
Week 7 is the first week that a "long" run appears on a Saturday vs. an "easy" run. These are slightly different in the Hanson's method as the chart below shows:
An "easy" run should be between 8:22 and 9:22 and a "long" run is 30-60 seconds faster than that at 7:22 - 8:52. I generally fall in the "long" run range for my "easy" runs so I am not worried about this. Doing my easy runs at an "easy" pace is something I am always working on!
I also decided that I am just going to train at my #dreambig goal pace (6:52/mile) for as long as I am feeling good. My current speed workout pace of 6:12 is in the middle of the range above so that is fine. I have been doing my tempo at 6:47/6:48. I recognize that of course this is easy when my tempo run is 5 miles but I also think that I would be disappointed with myself if I don't try to train to this level and see what happens, of course being attuned to injury risk and overtraining signs.
I ended the month of March with 147.74 miles, which is the highest monthly mileage I have had since September 2017!
Sunday, March 25
Plan Says: Easy 4 miles
What I did: Easy 4.1 miles. 34:25 (8:21 avg pace)
Monday, March 26
Plan Says: 8 x 600, with 400 meter recovery in between and 1 mile warm up and cool down
What I did: The workout. I overslept so had to leave work a bit early to get this in before my daughter's bus arrived home. This was challenging for me because I was really having a lot of coughing attacks and felt like I couldn't breathe clearly. I also picked a route with a slight hill, which meant that one way, I was running slightly downhill with the wind at my back and on the other way, I was running slightly uphill into the wind. You can see in my splits below that there was about a 8-12 second difference between these two routes. Generally, all of the downhill splits were in line and all of the uphill splits were in line with each other.
Tuesday, March 27
My goal time for 600m (0.37 miles) is 2:18.
1.0 mile warm up, 8:11.8 (8:10 avg pace)
1. Downhill, with wind: 2:09.4 (5:44 avg pace) / recovery: 0.25 miles, (8:26 avg pace)
2. Uphill, against wind: 2:17.7 (6:12 avg pace) / recovery: 0.25 miles, (9:12 avg pace)
3. Downhill, with wind: 2:12.2 (5:50 avg pace) / recovery: 0.25 miles, (9:13 avg pace)
4. Uphill, against wind: 2:18.8 (6:15 avg pace) / recovery: 0.25 miles, (8:49 avg pace)
5. Downhill, with wind: 2:08.2 (5:45 avg pace) / recovery: 0.25 miles, (8:44 avg pace)
6. Uphill, against wind: 2:16.5 (6:06 avg pace) / recovery: 0.25 miles, (9:17 avg pace)
7. Downhill, with wind: 2:04.1 (5:35 avg pace) / recovery: 0.25 miles, (8:49 avg pace)
8. Uphill, against wind: 2:16.7 (6:09 avg pace)
1.65 mile cool down, 14:11 (8:36 avg pace)
1.0 mile warm up, 8:11.8 (8:10 avg pace)
1. Downhill, with wind: 2:09.4 (5:44 avg pace) / recovery: 0.25 miles, (8:26 avg pace)
2. Uphill, against wind: 2:17.7 (6:12 avg pace) / recovery: 0.25 miles, (9:12 avg pace)
3. Downhill, with wind: 2:12.2 (5:50 avg pace) / recovery: 0.25 miles, (9:13 avg pace)
4. Uphill, against wind: 2:18.8 (6:15 avg pace) / recovery: 0.25 miles, (8:49 avg pace)
5. Downhill, with wind: 2:08.2 (5:45 avg pace) / recovery: 0.25 miles, (8:44 avg pace)
6. Uphill, against wind: 2:16.5 (6:06 avg pace) / recovery: 0.25 miles, (9:17 avg pace)
7. Downhill, with wind: 2:04.1 (5:35 avg pace) / recovery: 0.25 miles, (8:49 avg pace)
8. Uphill, against wind: 2:16.7 (6:09 avg pace)
1.65 mile cool down, 14:11 (8:36 avg pace)
Tuesday, March 27
Plan Says: Off
What I did: Off
Wednesday, March 28
Plan Says: 5 mile tempo, 1 mile warm up and cool down
What I did: TEMPO! I felt really good this morning. I chalked it up to the drugs and getting a day off. I felt good during the tempo, not as jittery as last week and my splits were a little more even.
1.15 mile warm up, 9:28.1 (8:14 avg pace)
5 mile tempo, 34:04 (6:48 avg pace) Mile splits: 6:51, 6:45, 6:50, 6:49, 6:46
1.5 mile cool down, 12:22 (8:15 avg pace)
1.15 mile warm up, 9:28.1 (8:14 avg pace)
5 mile tempo, 34:04 (6:48 avg pace) Mile splits: 6:51, 6:45, 6:50, 6:49, 6:46
1.5 mile cool down, 12:22 (8:15 avg pace)
Thursday, March 29
Plan Says: easy 4 miles
What I did: easy 4.7 miles. 38:16 (8:09 avg pace)
Friday, March 30
Plan Says: easy 6 miles
What I did: 6.2 miles, 51:11 (8:15 avg pace)
It was difficult to get out of bed. I had book club the night before which meant I had two glasses of wine which, as always, meant my sleep was not great. One of these days, I will just give up drinking wine. Today is not that day. I was proud of myself for showing up to this run anyways!
It was difficult to get out of bed. I had book club the night before which meant I had two glasses of wine which, as always, meant my sleep was not great. One of these days, I will just give up drinking wine. Today is not that day. I was proud of myself for showing up to this run anyways!
Saturday, March 31
Plan says: long 10 miles
What I did: 10 miles, 1:21:10 (8:07 avg pace)
The forecast for Saturday was not looking good. Rain rain all day starting EARLY. I usually allow myself to sleep in on the weekends (read: wake up at 6 AM instead of 4:30-5 window) but I REALLY did not want to run in rain so I kept my early alarm and got.this.DONE! No rain for me! I felt good for all but the last mile of this - I definitely felt tired for that.
Mile splits:
8:14 / 8:12 / 8:19 / 8:08 / 8:17 / 7:51 / 7:59 / 8:03 / 8:02 / 8:02
The forecast for Saturday was not looking good. Rain rain all day starting EARLY. I usually allow myself to sleep in on the weekends (read: wake up at 6 AM instead of 4:30-5 window) but I REALLY did not want to run in rain so I kept my early alarm and got.this.DONE! No rain for me! I felt good for all but the last mile of this - I definitely felt tired for that.
Mile splits:
8:14 / 8:12 / 8:19 / 8:08 / 8:17 / 7:51 / 7:59 / 8:03 / 8:02 / 8:02
Weekly Total
Plan says: 38 miles
What I did: 40.04!
Monday, March 19, 2018
Grandma's Marathon Training Week 5 Recap
Disclaimer: I am running Grandma's Marathon in June 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!
Last week, my family and I were on our annual trip to Orlando to visit family. In recent years, I always have been marathon training during this trip and this year was no exception. Lucky for me, I am doing a summer marathon which means my training week was one of my "easy" weeks on the Hanson plan. No speed work, no tempo runs, just racking up miles.
Unfortunately, the minute I got off the plane in FL, I knew I was getting sick. I ended up having a cold. Every cold I get is usually of the sinus variety but this one was different. My sinuses and nose felt fine but my chest and throat were awful. At one point during one of the many fits of coughing I had, my husband half-jokingly asked if I had croup.
Coughing spells meant no sleep. Given that my worst two days were days we were at Disney World parks, it was all I could do to get through those days. I wasn't exactly going to get a run in in addition.
Which means, that I had more off days than I wanted. Ah well. I still have 13 training weeks ahead of me.
Last week, my family and I were on our annual trip to Orlando to visit family. In recent years, I always have been marathon training during this trip and this year was no exception. Lucky for me, I am doing a summer marathon which means my training week was one of my "easy" weeks on the Hanson plan. No speed work, no tempo runs, just racking up miles.
Unfortunately, the minute I got off the plane in FL, I knew I was getting sick. I ended up having a cold. Every cold I get is usually of the sinus variety but this one was different. My sinuses and nose felt fine but my chest and throat were awful. At one point during one of the many fits of coughing I had, my husband half-jokingly asked if I had croup.
Coughing spells meant no sleep. Given that my worst two days were days we were at Disney World parks, it was all I could do to get through those days. I wasn't exactly going to get a run in in addition.
Which means, that I had more off days than I wanted. Ah well. I still have 13 training weeks ahead of me.
Sunday, March 11
Plan Says: Off.
What I did: We had an 8:40 AM flight but I wanted to get a run in before I left so that I would have one less day to worry about getting miles in. It was SO SO COLD and SO SO DARK and I didn't sleep well due to daylight savings time but I got it in.
4.0 miles, 32:47 (8:11 avg pace)
Monday, March 12
Plan Says: 5 miles easy
What I did: 5.21 miles, 39:16 (7:32 avg pace). My only run on Disney property this trip.
Tuesday, March 13
Plan Says: Off
What I did: Off. We went to Hollywood Studios this day and I felt like death. Thankfully my in-laws kept me doped up on cold medicine. According to my iPhone, we walked 5.6 miles through this park.
Wednesday, March 14
Plan Says: easy 4 miles
What I did: We were at my in-laws condo this day, so no parks, and I went for an early morning run. 6.2 miles, 49:55 (8:03 avg pace)
Thursday, March 15
Plan Says: easy 5 miles
What I did: OFF. We had early morning alarms set for Magic Kingdom and I had brought zero reflective items. Still wasn't feeling great! We walked 7.5 miles through the park according to my iPhone.
Friday, March 16
Plan Says: easy 4 miles
What I did: Off. This was the low point of my cold. We went to Epcot this day and I was dying. I had gotten no sleep the night before due to coughing and I had a headache. Another 6.6 miles of walking through the parks though!
Saturday, March 17
Plan says: easy 6 miles
What I did: 9.25 miles, 1:14:06 (8:01 avg pace)
No parks were in the plan for this day and I felt like I was going to try to get in as many miles as I could. Generally this was a nice run. I explored new-to-me routes around my in-laws condo and I didn't feel too tired, although my legs were sore.
Weekly Total
Plan says: 24 miles
What I did: 24.67 miles
After several weeks of 30ish miles, I was hoping to be in the high 30s this week but felt my plan of getting in some miles, but also taking extra rest days was unavoidable since I was not sleeping well. I was bummed to have had such terrible sleep on vacation since the weeks leading up to vacation were not exactly stellar in the sleep department.
The week ahead has my first speed and tempo runs so I will need to start getting some zzzs to keep up!
The week ahead has my first speed and tempo runs so I will need to start getting some zzzs to keep up!
Monday, February 26, 2018
Grandma's Marathon Training Week 2
Disclaimer: I am running Grandma's Marathon in June 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!
I had a great week of running. I wrote in my training journal "RUN SIX DAYS". That was my goal - to only take one day off and I did it!
I was not able to do any morning runs this week because we got so many days of rain, which combined with below freezing temps overnight made for icy mornings. This meant a lot of RACING home from work and trying to squeeze the run in before the bus came.
I also had a birthday this week. The big 3-7. No age group change for me.
Sunday, February 18
Plan Says: Off.
What I did: Ran! It has been a while since I ran on a Sunday, but it felt good.
5.15 miles, 39:49 (7:44 avg pace)
Monday, February 19
Plan Says: 3 miles easy
What I did: Off
Tuesday, February 20
Plan Says: Off
What I did: 4.25 miles on the treadmill after work. Unfortunately it was pouring rain so treadmill it was. 36:31 (8:35 avg pace)
Wednesday, February 21
Plan Says: easy 3 miles
What I did: Another run after work. I left a little early from work so I could get a few more minutes on my legs.
4.65 miles, 34:56 (7:31 avg pace)
Thursday, February 22
Plan Says: easy 3 miles
What I did: Another run after work.
5.0 miles, 38:45 (7:44 avg pace)
Friday, February 23
Plan Says: easy 3 miles
What I did: You guessed it - post-work run.
4 miles, 31:00 (7:44 avg pace)
Saturday, February 24
Plan says: easy 4 miles
What I did: 8 miles, 1:01:51 (7:44 avg pace)
It felt good to get back to a bit longer run on Saturday. My daughter is taking a life-skills/stage acting class on Saturday mornings, right in the middle of the morning. My kids also had big plans for breakfast in bed to celebrate my birthday so that meant no early morning run for me. Thankfully, the class is an hour long so my husband dropped my daughter and me off at the arts center and I ran while she was in class and the boys did the grocery shopping. I got a long-ish run in AND I didn't have to grocery shop. I don't know how I managed that win-win situation, but there it is. :)
Weekly Total
Plan says: 16 miles
What I did: 31.07 miles baby! YES. This is the first 30+ mile week I have had since October.
I had a great week of running. I wrote in my training journal "RUN SIX DAYS". That was my goal - to only take one day off and I did it!
I was not able to do any morning runs this week because we got so many days of rain, which combined with below freezing temps overnight made for icy mornings. This meant a lot of RACING home from work and trying to squeeze the run in before the bus came.
I also had a birthday this week. The big 3-7. No age group change for me.
Sunday, February 18
Plan Says: Off.
What I did: Ran! It has been a while since I ran on a Sunday, but it felt good.
5.15 miles, 39:49 (7:44 avg pace)
Monday, February 19
Plan Says: 3 miles easy
What I did: Off
Tuesday, February 20
Plan Says: Off
What I did: 4.25 miles on the treadmill after work. Unfortunately it was pouring rain so treadmill it was. 36:31 (8:35 avg pace)
Wednesday, February 21
Plan Says: easy 3 miles
What I did: Another run after work. I left a little early from work so I could get a few more minutes on my legs.
4.65 miles, 34:56 (7:31 avg pace)
Thursday, February 22
Plan Says: easy 3 miles
What I did: Another run after work.
5.0 miles, 38:45 (7:44 avg pace)
Friday, February 23
Plan Says: easy 3 miles
What I did: You guessed it - post-work run.
4 miles, 31:00 (7:44 avg pace)
Saturday, February 24
Plan says: easy 4 miles
What I did: 8 miles, 1:01:51 (7:44 avg pace)
It felt good to get back to a bit longer run on Saturday. My daughter is taking a life-skills/stage acting class on Saturday mornings, right in the middle of the morning. My kids also had big plans for breakfast in bed to celebrate my birthday so that meant no early morning run for me. Thankfully, the class is an hour long so my husband dropped my daughter and me off at the arts center and I ran while she was in class and the boys did the grocery shopping. I got a long-ish run in AND I didn't have to grocery shop. I don't know how I managed that win-win situation, but there it is. :)
Weekly Total
Plan says: 16 miles
What I did: 31.07 miles baby! YES. This is the first 30+ mile week I have had since October.
Monday, February 19, 2018
Grandma's Marathon Training Week 1
Disclaimer: I am running Grandma's Marathon in June 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!
First week of marathon training - DONE!
I again am tackling the Hansons Marathon Method Beginner plan.
Going into marathon training, I am a little nervous about how it will go. The good news is that I have done this exact plan before and that gives me confidence. However, I am launching a big project at work this week, which has the exact timeline of this training cycle. I'm a little concerned of being overwhelmed, but one day at a time, right?
The first 5 weeks of the beginner plan are basically ramping up mileage by doing all easy runs and so week 1 is really small mileage, because it technically doesn't start until halfway through the week (thus the amount of "off days" in the beginning). My plan is to keep up with the 25ish miles/week that I have been doing until the plan catches up with me. I fell a little short of the 25 mile mark this week.
I have 5 weeks until I have to worry about pacing so keeping my easy runs in the 8 - 8:30 range, which is on the fast end of my easy pace range per the HMM calculator (8:22-9:30). However, based on my experience last time I used this plan, I didn't really get to that range until after I started track and tempo work (and was tired as all get out).
I'm not sure about my goal pace right now, but here are some current thoughts. My current PR is 3:11:09 (7:17 pace). My 2018 goal is to run a sub3 marathon, a DREAM BIG goal for sure, but there it is. A 2:59:59 marathon is 6:52 pace. I think it is lofty but within reach to try to run 7:00 pace this spring so I am going to start there to set my training paces and see how it goes. (This would give me a 3:03:30 marathon).
Sunday
Plan Says: Off.
What I did: Off.
Monday
Plan Says: Off
What I did: Off
Tuesday
Plan Says: Off
What I did: 3.25 miles after work. 25:56 (7:59 avg pace)
Wednesday
Plan Says: easy 3 miles
What I did: 5.25 miles, 44:14 (8:25 avg pace)
Morning run!!!!!!!!!!!
Thursday
Plan Says: Off
What I did: 5.4 miles, 45:14 (8:23 avg pace)
Another morning run!!!!!!!!!
Friday
Plan Says: easy 3 miles
What I did: 4.25 miles, 33:26 (7:52 avg pace)
Unfortunately I was in the emergency department with my 3 year old for most of the night and thus did not get ANY sleep. (He burned his hand on our stove earlier in the evening.) I was able to get in a run after work, before the bus.
Saturday
Plan says: easy 4 miles
What I did: 4 miles, 35:08 (8:47 avg pace)
Typically I have been trying to do a middle distance (7-9 miles) on Saturdays. Poor planning on my part resulted in getting in half that distance on a treadmill.
Weekly Total
Plan says: 10 miles
What I did: 22.15 miles
First week of marathon training - DONE!
I again am tackling the Hansons Marathon Method Beginner plan.
Going into marathon training, I am a little nervous about how it will go. The good news is that I have done this exact plan before and that gives me confidence. However, I am launching a big project at work this week, which has the exact timeline of this training cycle. I'm a little concerned of being overwhelmed, but one day at a time, right?
The first 5 weeks of the beginner plan are basically ramping up mileage by doing all easy runs and so week 1 is really small mileage, because it technically doesn't start until halfway through the week (thus the amount of "off days" in the beginning). My plan is to keep up with the 25ish miles/week that I have been doing until the plan catches up with me. I fell a little short of the 25 mile mark this week.
I have 5 weeks until I have to worry about pacing so keeping my easy runs in the 8 - 8:30 range, which is on the fast end of my easy pace range per the HMM calculator (8:22-9:30). However, based on my experience last time I used this plan, I didn't really get to that range until after I started track and tempo work (and was tired as all get out).
I'm not sure about my goal pace right now, but here are some current thoughts. My current PR is 3:11:09 (7:17 pace). My 2018 goal is to run a sub3 marathon, a DREAM BIG goal for sure, but there it is. A 2:59:59 marathon is 6:52 pace. I think it is lofty but within reach to try to run 7:00 pace this spring so I am going to start there to set my training paces and see how it goes. (This would give me a 3:03:30 marathon).
Sunday
Plan Says: Off.
What I did: Off.
Monday
Plan Says: Off
What I did: Off
Tuesday
Plan Says: Off
What I did: 3.25 miles after work. 25:56 (7:59 avg pace)
Wednesday
Plan Says: easy 3 miles
What I did: 5.25 miles, 44:14 (8:25 avg pace)
Morning run!!!!!!!!!!!
Thursday
Plan Says: Off
What I did: 5.4 miles, 45:14 (8:23 avg pace)
Another morning run!!!!!!!!!
Friday
Plan Says: easy 3 miles
What I did: 4.25 miles, 33:26 (7:52 avg pace)
Unfortunately I was in the emergency department with my 3 year old for most of the night and thus did not get ANY sleep. (He burned his hand on our stove earlier in the evening.) I was able to get in a run after work, before the bus.
Saturday
Plan says: easy 4 miles
What I did: 4 miles, 35:08 (8:47 avg pace)
Typically I have been trying to do a middle distance (7-9 miles) on Saturdays. Poor planning on my part resulted in getting in half that distance on a treadmill.
Weekly Total
Plan says: 10 miles
What I did: 22.15 miles
Saturday, October 14, 2017
Milwaukee Marathon Half Marathon Training Week 18: THE TAPER + Race Goals
Disclaimer: I’m promoting Milwaukee Marathon as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!"
Another Mother Runner just sent me an e-newsletter with "tips for the taper" or something to that nature, and I was happy to see that I have been following most of them for this taper. My number one priority for the week was to get sleep. I am happy to report that my sleep so far this week has been all "green circles" (best rating in the Sense sleep system) and that my average amount of sleep was over 8 hours.
My goal for running was follow the plan and no run under 8:00 avg. I did ok with this. My throat has been feeling better with each passing day. I'm still snot rockets and loogies, but hopefully that won't be too much of an issue.
Here is my taper week in review:
Monday, October 9
Plan says: 5 miles
What I do: Given that sleep was a priority for me this week, I had no qualms about shutting off my 5 AM alarm and getting this done after work before the bus arrived. It was one of those taper runs where you feel so tired and your mind starts going, "How am I going to run 13 miles at a much faster pace than this in less than week?" Luckily for me, I have at least one of these types of runs with every taper so I know better.
5 miles, 38:51 (7:46 avg pace)
Tuesday, October 10
Plan says: 5 miles easy
What I do: Another day where I shut off the early morning alarm and then drove home from work in pouring rain. Sometimes I will gut it out and get the run in, other times, I will take the break. I was really tired all day on Tuesday so I made the switch to make Tuesday my rest day.
0 miles.
Wednesday, October 11
Plan says: Rest
What I do: Actually get out of bed with the 5 AM alarm. I went to bed early on Tuesday night because I was so tired so it wasn't too difficult to get out of bed. It was lightly raining but as I mentioned last week, if I don't run on Wednesday morning, I won't get the opportunity for the rest of the day.
5.07 miles, 41:07 (8:07 avg pace)
Thursday, October 12
Plan says: 6 miles easy
What I do: My son woke up at 3:30. So I tossed and turned for almost an hour and a half and fell back asleep right before my 5 AM alarm so I don't even remember shutting it off. I ended up going for a run after the kids were in bed, which is something I have not done in a LOOOOOONG time. It was actually really fun and I had to reign the pace in because I kept thinking that it was go time! Getting excited!!!!
6.2 miles, 49:17 (7:57 avg)
Friday, October 13
Plan says: 5 miles easy
What I do: 5 miles in the rain (again).
5 miles, 38:05 (7:37 avg pace)
Saturday, October 14
Plan says: 3 miles easy
What I do: 3 miles, in the rain (again).
3 miles, 23:43 (7:53 average)
Plan Miles: 24
Total Weekly Miles: 24.27
I have logged 614.47 miles in the past 18 weeks. That is almost double what I ran last year in the 18 weeks leading up to my last half marathon, where I set a PR. A PR that I am hoping to break on Sunday! Though I am running the same event as last year, the race went through a makeover and new management since last year and while the course is largely the same, it is slightly different.
The weather looks to be ok. The temps look great - high 40s/low 50s. The one thing we all will have to contend with is wind and probably more rain, but the course doesn't go in any one direction for too long so there will be breaks.
So goals. If I am feeling good:
A goal: Ideally, I want to run in 1:28 land.
B goal: PR. I need to run faster than 1:29:22 to do this.
C goal: Break 1:30
I realize these goals leave the space wide open for disappointment because they are SO close together time-wise AND they are all times. Ideally I would have a process goal in there...but I don't.
Plan
I plan on running the first one to three miles in the 6:50 zone to test it out and go from there. I ran the first seven in the 6:50-7:00 range last year, kicked it into around 6:30s for the next 4 and then tried to hold on until the end. I want to test out pace in the first few miles on the conservative side but don't want to get stuck there.
I plan on using Gen UCan before the race and then fueling with Gu on mile 5 and 10. I used no Gu last year, but this is mostly mental for me as I did every 5 miles in my spring marathon and really liked that plan.
I am really tired while writing this. I was with my kids all day and we did a lot, which was dumb of me but I had them by myself so I wanted to wear them out so they would go to bed good and sleep through the night! I am off to foam roll and hydrate!
Another Mother Runner just sent me an e-newsletter with "tips for the taper" or something to that nature, and I was happy to see that I have been following most of them for this taper. My number one priority for the week was to get sleep. I am happy to report that my sleep so far this week has been all "green circles" (best rating in the Sense sleep system) and that my average amount of sleep was over 8 hours.
My goal for running was follow the plan and no run under 8:00 avg. I did ok with this. My throat has been feeling better with each passing day. I'm still snot rockets and loogies, but hopefully that won't be too much of an issue.
Here is my taper week in review:
Monday, October 9
Plan says: 5 miles
What I do: Given that sleep was a priority for me this week, I had no qualms about shutting off my 5 AM alarm and getting this done after work before the bus arrived. It was one of those taper runs where you feel so tired and your mind starts going, "How am I going to run 13 miles at a much faster pace than this in less than week?" Luckily for me, I have at least one of these types of runs with every taper so I know better.
5 miles, 38:51 (7:46 avg pace)
Tuesday, October 10
Plan says: 5 miles easy
0 miles.
Wednesday, October 11
Plan says: Rest
What I do: Actually get out of bed with the 5 AM alarm. I went to bed early on Tuesday night because I was so tired so it wasn't too difficult to get out of bed. It was lightly raining but as I mentioned last week, if I don't run on Wednesday morning, I won't get the opportunity for the rest of the day.
5.07 miles, 41:07 (8:07 avg pace)
Thursday, October 12
Plan says: 6 miles easy
What I do: My son woke up at 3:30. So I tossed and turned for almost an hour and a half and fell back asleep right before my 5 AM alarm so I don't even remember shutting it off. I ended up going for a run after the kids were in bed, which is something I have not done in a LOOOOOONG time. It was actually really fun and I had to reign the pace in because I kept thinking that it was go time! Getting excited!!!!
6.2 miles, 49:17 (7:57 avg)
Friday, October 13
Plan says: 5 miles easy
What I do: 5 miles in the rain (again).
5 miles, 38:05 (7:37 avg pace)
Saturday, October 14
Plan says: 3 miles easy
What I do: 3 miles, in the rain (again).
3 miles, 23:43 (7:53 average)
Plan Miles: 24
Total Weekly Miles: 24.27
I have logged 614.47 miles in the past 18 weeks. That is almost double what I ran last year in the 18 weeks leading up to my last half marathon, where I set a PR. A PR that I am hoping to break on Sunday! Though I am running the same event as last year, the race went through a makeover and new management since last year and while the course is largely the same, it is slightly different.
The weather looks to be ok. The temps look great - high 40s/low 50s. The one thing we all will have to contend with is wind and probably more rain, but the course doesn't go in any one direction for too long so there will be breaks.
So goals. If I am feeling good:
A goal: Ideally, I want to run in 1:28 land.
B goal: PR. I need to run faster than 1:29:22 to do this.
C goal: Break 1:30
I realize these goals leave the space wide open for disappointment because they are SO close together time-wise AND they are all times. Ideally I would have a process goal in there...but I don't.
Plan
I plan on running the first one to three miles in the 6:50 zone to test it out and go from there. I ran the first seven in the 6:50-7:00 range last year, kicked it into around 6:30s for the next 4 and then tried to hold on until the end. I want to test out pace in the first few miles on the conservative side but don't want to get stuck there.
I plan on using Gen UCan before the race and then fueling with Gu on mile 5 and 10. I used no Gu last year, but this is mostly mental for me as I did every 5 miles in my spring marathon and really liked that plan.
I am really tired while writing this. I was with my kids all day and we did a lot, which was dumb of me but I had them by myself so I wanted to wear them out so they would go to bed good and sleep through the night! I am off to foam roll and hydrate!
Sunday, October 8, 2017
Milwaukee Marathon Half Marathon Training: Week 17 Recap! One more week!!!!
Disclaimer: I’m promoting Milwaukee Marathon as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!"
''Twas the last true week of my 18 week training plan and I was pleased. I had to squeeze in two long runs since I missed last weekend's which lead to cutting out a tempo run. I had another strong strength workout though with mile repeats so I still got some quick running in.
I had a decent week of sleep, score-wise, however, I am typing this with another sore throat. Midway through the week I thought I had finally kicked my allergy/cold thing and then on Saturday my throat was on fire and it remains. ARGH. I have definitely pumped up the fluids and am hopeful that with a week of taper ahead, I will be fine by race day.
By this time next week, I hope to be writing up my race recap!!!!!!!!!!!!!!
Monday, October 2
Plan says: Rest
What I do: Run 12 miles. I really wanted to get in my missed long run from last weekend so I was up at 4:30 am to do so. This felt good - I didn't push the pace and it was rather monotonous since I was doing 1 mile loops in the dark. That is what builds the mental muscle though, right?
12.01 miles, 1:37:59 (8:10 avg pace)
Tuesday, October 3
Plan says: 1.5 mile warm up, 4 x 1.5 miles at 10K pace (0.5 mile jog in-between), 1.5 miles cool down
What I do: I slept in. My crappy week of sleep last week was catching up with me. I was able to get in a run after work/before bus.
5 miles, 40:16 (8:03 avg pace)
Wednesday, October 4
Plan says: 6 miles easy
What I do: Spent 2:45a-3:30a in my son's twin bed so yeah. Alarm was shut off. Unfortunately Wednesdays are a DAY from now until Christmas because I am taking a class and my daughter has play practice so there is no making up a workout if I don't get my butt out of bed in the AM.
0 miles.
Thursday, October 5
Plan says: 5 miles easy
What I do: The time has come to get the mile repeats DONE. 4:45 AM alarm here we go.
The air was so cool - 45 degrees at 5 AM - felt great. Goal pace for mile repeats was 6:34.
1.5 miles warm up, 12:32 (8:21 avg pace)
1 mile, 6:19.1 / 0.25 mile 2:21.7 (9:24 avg pace)
1 mile, 6:25.6 / 0.25 mile 2:19.4 (9:22 avg pace)
1 mile, 6:16.6 / 0.25 mile 2:15.8 (9:01 avg pace)
1 mile, 6:20.1 / 0.25 mile 2:22.5 (9:33 avg pace)
1 mile, 6:22.1 / 0.25 mile 2:24.8 (9:40 avg pace)
1 mile, 6:21.6
1.55 mile cool down, 13:25 (8:39 avg pace)
The first mile felt hard, as it always does. I was surprised to see how fast it was and told myself to slow it down to be more in line with goal pace. I slowed a bit for the 2nd and then the 3rd happened. The last 0.25 miles of these first three miles felt hard but otherwise I was feeling good physically. Mentally, I wanted to quit after the 3rd. I took my long sleeve off to change it up and told myself I could quit after 5 since the first time I did this workout this cycle, I only did 5. I got through 4 and 5 and then told myself that I could do the 6th. The 6th was hard, and I felt like I was not getting great leg turnover so when the mile beeped I was very pleasantly surprised at the time. I know these were too fast, but mentally I needed this workout so badly.
These were not as fast as my mile repeats that I did in August but they were more consistent and all done on my hilly neighborhood mile loop.
Friday, October 6
Plan says: 5 miles easy
What I do: I was definitely tired for this run.
5.1 miles, 41:53 (8:13 avg pace)
Saturday, October 7
Plan says: 8 miles easy
What I do: I did this in the afternoon since my kids were going to my mom's for the night, I spent the morning with them. Consequently it was windy and rainy during the run, which actually felt quite good. My throat was very sore during this though.
8.21 miles, 1:01:47 (7:32 avg pace)
Sunday, October 8
Plan says: 5 miles easy
What I do: We went to see Rent on Saturday night so we were out late...BUT we didn't have the kids so I slept in until 8:17 AM!!!!!!!!!!! That is the latest I have slept in in months...maybe years. I did my run in the hot afternoon which was beautiful because of the gorgeous trees. The only drawback is that my throat is still killing me and I still have so many snot rockets. ARGH.
5.05 miles, 40:12 (7:58 avg pace).
Plan Miles: 42
Total Weekly Miles: 45.70!
''Twas the last true week of my 18 week training plan and I was pleased. I had to squeeze in two long runs since I missed last weekend's which lead to cutting out a tempo run. I had another strong strength workout though with mile repeats so I still got some quick running in.
I had a decent week of sleep, score-wise, however, I am typing this with another sore throat. Midway through the week I thought I had finally kicked my allergy/cold thing and then on Saturday my throat was on fire and it remains. ARGH. I have definitely pumped up the fluids and am hopeful that with a week of taper ahead, I will be fine by race day.
By this time next week, I hope to be writing up my race recap!!!!!!!!!!!!!!
Monday, October 2
Plan says: Rest
What I do: Run 12 miles. I really wanted to get in my missed long run from last weekend so I was up at 4:30 am to do so. This felt good - I didn't push the pace and it was rather monotonous since I was doing 1 mile loops in the dark. That is what builds the mental muscle though, right?
12.01 miles, 1:37:59 (8:10 avg pace)
Tuesday, October 3
Plan says: 1.5 mile warm up, 4 x 1.5 miles at 10K pace (0.5 mile jog in-between), 1.5 miles cool down
5 miles, 40:16 (8:03 avg pace)
Wednesday, October 4
Plan says: 6 miles easy
What I do: Spent 2:45a-3:30a in my son's twin bed so yeah. Alarm was shut off. Unfortunately Wednesdays are a DAY from now until Christmas because I am taking a class and my daughter has play practice so there is no making up a workout if I don't get my butt out of bed in the AM.
0 miles.
Thursday, October 5
Plan says: 5 miles easy
What I do: The time has come to get the mile repeats DONE. 4:45 AM alarm here we go.
The air was so cool - 45 degrees at 5 AM - felt great. Goal pace for mile repeats was 6:34.
1.5 miles warm up, 12:32 (8:21 avg pace)
1 mile, 6:19.1 / 0.25 mile 2:21.7 (9:24 avg pace)
1 mile, 6:25.6 / 0.25 mile 2:19.4 (9:22 avg pace)
1 mile, 6:16.6 / 0.25 mile 2:15.8 (9:01 avg pace)
1 mile, 6:20.1 / 0.25 mile 2:22.5 (9:33 avg pace)
1 mile, 6:22.1 / 0.25 mile 2:24.8 (9:40 avg pace)
1 mile, 6:21.6
1.55 mile cool down, 13:25 (8:39 avg pace)
The first mile felt hard, as it always does. I was surprised to see how fast it was and told myself to slow it down to be more in line with goal pace. I slowed a bit for the 2nd and then the 3rd happened. The last 0.25 miles of these first three miles felt hard but otherwise I was feeling good physically. Mentally, I wanted to quit after the 3rd. I took my long sleeve off to change it up and told myself I could quit after 5 since the first time I did this workout this cycle, I only did 5. I got through 4 and 5 and then told myself that I could do the 6th. The 6th was hard, and I felt like I was not getting great leg turnover so when the mile beeped I was very pleasantly surprised at the time. I know these were too fast, but mentally I needed this workout so badly.
These were not as fast as my mile repeats that I did in August but they were more consistent and all done on my hilly neighborhood mile loop.
Friday, October 6
Plan says: 5 miles easy
What I do: I was definitely tired for this run.
5.1 miles, 41:53 (8:13 avg pace)
Saturday, October 7
Plan says: 8 miles easy
What I do: I did this in the afternoon since my kids were going to my mom's for the night, I spent the morning with them. Consequently it was windy and rainy during the run, which actually felt quite good. My throat was very sore during this though.
8.21 miles, 1:01:47 (7:32 avg pace)
Sunday, October 8
Plan says: 5 miles easy
What I do: We went to see Rent on Saturday night so we were out late...BUT we didn't have the kids so I slept in until 8:17 AM!!!!!!!!!!! That is the latest I have slept in in months...maybe years. I did my run in the hot afternoon which was beautiful because of the gorgeous trees. The only drawback is that my throat is still killing me and I still have so many snot rockets. ARGH.
5.05 miles, 40:12 (7:58 avg pace).
Plan Miles: 42
Total Weekly Miles: 45.70!
Thursday, October 5, 2017
September 2017 Mileage
149.17
This should have been a lot bigger.
That is what I think when I look at this number, despite the fact that I can't go back and change how September rolled out. It was a bit of a shit storm. After many months of being able to prioritize running, I wasn't able to do that. Don't worry - I tell myself all the things. Still stings a bit though.
On a positive note, it is well above my 100 miles/month goal and not too out of whack for the last couple months (July = 157.36, August =153.14).
My annual mileage at the end of September was 1381.53 miles,
- a 52.8% increase from what my 2016 mileage was at the end of September of that year, and
- a 79.6% increase from what my 2015 mileage was at the end of September at that year.
Monday, October 2, 2017
Milwaukee Marathon Half Marathon Training: Week 16 Recap
Last week was going to be a hectic one, I knew it from the outset. It lived up to its billing and I had a terrible mileage week. On top of that, my throat started to hurt last Sunday (Sept 24) and thus I was on a combo of Flonase, Sudafed, Zyrtec all week. I am still battling all the sinus things today.
We also were going to be out of town Friday afternoon through Saturday afternoon for the Hall of Fame activities which threw a bit of a wrench in things. Hall of Fame activities = I was inducted into my high school's athletic hall of fame over the weekend which included a dinner/ceremony Friday evening and a football game Saturday. Here's my wave from the field:
I also wanted to cheer for peeps running the Lakefront Marathon on Sunday morning so by the time the weekend was over, I was so run down that I just skipped all running all weekend and got up super early this morning to get a long run in. If I counted my long run today in last week's mileage, it would look a little more respectable, but I won't cheat the stats for you :)
Monday, September 25
Plan says: Rest
What I do: Rest. I had a night of sporadic sleep due to post-nasal drip.
Tuesday, September 26
Plan says: 1.5 mile warm up, 4 x 1.5 miles at 10K pace (0.5 mile jog in-between), 1.5 miles cool down
What I do: My son woke up....(I just wondered how many days of training begin with this phrase!) at 4 AM. Luckily this was a rare occasion where he went back to sleep. I did not and thus was dressed and out the door. It was another warm morning and I told myself to enjoy it because soon enough it will be FREEZING for months on end. 63 degrees and 77% humidity.
Once again, goal pace for my strength workouts is 6:34.
1.5 mile warm up, 12:50 (8:33 avg pace)
1.5 miles, 9:48.6 (6:32 avg pace) / 0.5 miles, 4:33.4 (9:08 avg pace)
1.5 miles, 9:45.1 (6:30 avg pace) / 0.53 miles, 4:48.4 (9:04 avg pace)
1.5 miles, 9:45.6 (6:30 avg pace) / 0.5 miles, 4:26.4 (8:53 avg pace)
1.5 miles, 9:46.3 (6:31 avg pace)
1.5 mile cool down, 13:01 (8:37 avg pace)
Total: 10.54 miles
The first rep of this workout was tough. I was huffing and puffing and my throat was on fire. Thankfully once I got the first one out of the way and a chance to feel the pace, the other three fell into place. I did these slightly faster than the first time I did this workout on 9/5:
1.5 miles, 10:01 (6:40 pace) / 0.5 miles, 4:25.7 (8:50 pace)
1.5 miles, 9:46.3 (6:30 pace) / 0.5 miles, 4:21.4 (8:43 pace)
1.5 miles, 9:50.3 (6:33 pace) / 0.5 miles, 4:23.1 (8:48 pace)
1.5 miles, 9:48.2 (6:32 pace)
So funny that my second rep is the fastest in both cases.
Wednesday, September 27
Plan says: 6 miles easy
What I do: 6.2 miles in my new supernovas. I love them! 51:27 (8:17/mi avg pace).
Thursday, September 28
Plan says: 5 miles easy
What I do: Squeezed in 5 miles at the end of the day. It was a glorious fall day.
5 miles, 38:11.4 (7:38/mi avg pace).
Friday, September 29
Plan says: 1.5 mi warm up, 7 miles tempo, 1.5 mi cool down
What I do: Half that. I was wrangling children in the early morning hours so I got out of the house late. I was only going to be able to get this done in the morning so I had to get out and get what I could done. I figured some was better than none. I ended up being way late for work but oh well. I had so much snot during this run. The snot rockets were epic. Gross.
1 mile warm up (8:07), 3 miles tempo (6:47, 6:40, 6:42), 1 mile cool down (7:49).
5 miles, 36:09 (7:13/mi avg pace).
Saturday, September 30
Plan says: 14 miles long
What I do: 0 miles
Sunday, October 1
Plan says: 7 miles easy
What I do: 0 miles
Plan Miles: 53
Total Weekly Miles: 26.76 YIKES That is the worst total miles/plan miles ratio I have had all year.
We also were going to be out of town Friday afternoon through Saturday afternoon for the Hall of Fame activities which threw a bit of a wrench in things. Hall of Fame activities = I was inducted into my high school's athletic hall of fame over the weekend which included a dinner/ceremony Friday evening and a football game Saturday. Here's my wave from the field:
I also wanted to cheer for peeps running the Lakefront Marathon on Sunday morning so by the time the weekend was over, I was so run down that I just skipped all running all weekend and got up super early this morning to get a long run in. If I counted my long run today in last week's mileage, it would look a little more respectable, but I won't cheat the stats for you :)
Monday, September 25
Plan says: Rest
What I do: Rest. I had a night of sporadic sleep due to post-nasal drip.
Tuesday, September 26
Plan says: 1.5 mile warm up, 4 x 1.5 miles at 10K pace (0.5 mile jog in-between), 1.5 miles cool down
Once again, goal pace for my strength workouts is 6:34.
1.5 mile warm up, 12:50 (8:33 avg pace)
1.5 miles, 9:48.6 (6:32 avg pace) / 0.5 miles, 4:33.4 (9:08 avg pace)
1.5 miles, 9:45.1 (6:30 avg pace) / 0.53 miles, 4:48.4 (9:04 avg pace)
1.5 miles, 9:45.6 (6:30 avg pace) / 0.5 miles, 4:26.4 (8:53 avg pace)
1.5 miles, 9:46.3 (6:31 avg pace)
1.5 mile cool down, 13:01 (8:37 avg pace)
Total: 10.54 miles
The first rep of this workout was tough. I was huffing and puffing and my throat was on fire. Thankfully once I got the first one out of the way and a chance to feel the pace, the other three fell into place. I did these slightly faster than the first time I did this workout on 9/5:
1.5 miles, 10:01 (6:40 pace) / 0.5 miles, 4:25.7 (8:50 pace)
1.5 miles, 9:46.3 (6:30 pace) / 0.5 miles, 4:21.4 (8:43 pace)
1.5 miles, 9:50.3 (6:33 pace) / 0.5 miles, 4:23.1 (8:48 pace)
1.5 miles, 9:48.2 (6:32 pace)
So funny that my second rep is the fastest in both cases.
Wednesday, September 27
Plan says: 6 miles easy
What I do: 6.2 miles in my new supernovas. I love them! 51:27 (8:17/mi avg pace).
Thursday, September 28
Plan says: 5 miles easy
What I do: Squeezed in 5 miles at the end of the day. It was a glorious fall day.
5 miles, 38:11.4 (7:38/mi avg pace).
Friday, September 29
Plan says: 1.5 mi warm up, 7 miles tempo, 1.5 mi cool down
What I do: Half that. I was wrangling children in the early morning hours so I got out of the house late. I was only going to be able to get this done in the morning so I had to get out and get what I could done. I figured some was better than none. I ended up being way late for work but oh well. I had so much snot during this run. The snot rockets were epic. Gross.
1 mile warm up (8:07), 3 miles tempo (6:47, 6:40, 6:42), 1 mile cool down (7:49).
5 miles, 36:09 (7:13/mi avg pace).
Saturday, September 30
Plan says: 14 miles long
What I do: 0 miles
Sunday, October 1
Plan says: 7 miles easy
What I do: 0 miles
Plan Miles: 53
Total Weekly Miles: 26.76 YIKES That is the worst total miles/plan miles ratio I have had all year.
Monday, September 25, 2017
Milwaukee Marathon Half Marathon Training: Week 15 Recap
Last week had some curveballs, personally and professionally, so running was not able to be at the top of the priority list. I only logged runs 5 of the 7 days, and our weather has been CRAZY. Temps the last three days were in the mid-90s. So we celebrated the arrival of autumn by sweating like crazy.
Monday, September 18
Plan says: Rest
What I do: Rest.
Tuesday, September 19
Plan says: 1.5 mile warm up, 3 x 2 miles at 10K pace (0.5 mile jog in-between), 1.5 miles cool down
What I do: My son woke up at 5 just as my alarm was going off and insisted I lay with him. Unfortunately this early morning rising behavior has been a consistent trend that is annoying to say the least when you are trying to get up and get out of the house before waking anyone up. My morning workout was therefore shot. Maybe I could leave work early and get some portion of this in before the bus arrives...
...except that I had been waiting to get in to my primary care doctor and they had an afternoon appointment so I took it. Maybe I could switch up the plan and get some miles in on the treadmill after the kids are in bed...
...except by that point I was done in. I went to bed at 8:15.
0 miles
Wednesday, September 20
Plan says: 7 mi tempo with 1.5 mile warm up & cool down
What I do: Wake up to my daughter's tapping at 4:30 AM. Go with her and lay in her bed for a bit until she falls back asleep and then get dressed to do Tuesday's strength workout that did not get done. I was anticipating it to be a typical cool fall morning and boy was I wrong. The humidity as disgusting as I opened the door to outside. And it was FOGGY.
Goal pace: 6:34 or 13:08 for 2 mi repeats.
1.55 mile warm up, 12:33 (8:05 avg pace)
2 miles, 13:13 (6:36 avg pace) / 0.51 miles, 4:40.5 (9:12 avg pace)
2 miles, 13:01 (6:30 avg pace) / 0.5 miles, 4:39.0 (9:15 avg pace)
2.01 miles, 13:01 (6:29 avg pace)
1.55 mile cool down, 13:07 (8:28 avg pace)
I was soaking wet by the time this was done, including my hair. GROSS. At times I felt like I was running through one of those rockstar smoke machines!
Thursday, September 21
Plan says: 6 miles easy
What I do: Unfortunately/Fortunately I woke up at 4 this morning because of...you guessed it, one of the kids and never fell back asleep. This meant I was up and on the roads. Again it was 83% humidity and 68 degrees. AT 5 AM. IN WISCONSIN. In mid-September. ????? Easy 10K this morning.
6.2 miles, 51:19 (8:17 avg pace)
Friday, September 22
Plan says: 5 miles easy
What I do: I ran after work and it was, no joke, 96 degrees and full sun outside. I was miserable. I was never so excited to see a school bus in my life.
3.55 miles, 27:51 (7:50 avg pace)
Saturday, September 23
Plan says: 10 miles long
What I do: I got out early because it was going to be another scorcher. I actually probably ran another 0.25 miles than what my Garmin logged because I stopped to quick change my iPod from podcast to song and, duh, forgot to restart my watch for a bit. I was excited to see that my fastest pace during this run was 6:44.
10.06 miles, 1:17:06 (7:40 avg pace)
Sunday, September 24
Plan says: 5 miles easy
What I do: Set my alarm for another early morning to beat the heat. I bought new running shoes on Saturday afternoon that I was excited to test out so I ran the first part of this in my new Hoka Cliftons, leaving my Asics on the porch to change into for the second part.
3.25 miles, 26:52 (8:16 avg pace) - Hokas
3.75 miles, 30:17 (8:04 avg pace) - Asics
Total - 7 miles
Plan Miles: 46
Total Weekly Miles: 36.94 (womp womp)
THREE MORE WEEKS UNTIL RACE DAY! (Let's hope the weather cools down a ton before then!)
Monday, September 18
Plan says: Rest
What I do: Rest.
Tuesday, September 19
Plan says: 1.5 mile warm up, 3 x 2 miles at 10K pace (0.5 mile jog in-between), 1.5 miles cool down
...except that I had been waiting to get in to my primary care doctor and they had an afternoon appointment so I took it. Maybe I could switch up the plan and get some miles in on the treadmill after the kids are in bed...
...except by that point I was done in. I went to bed at 8:15.
0 miles
Wednesday, September 20
Plan says: 7 mi tempo with 1.5 mile warm up & cool down
What I do: Wake up to my daughter's tapping at 4:30 AM. Go with her and lay in her bed for a bit until she falls back asleep and then get dressed to do Tuesday's strength workout that did not get done. I was anticipating it to be a typical cool fall morning and boy was I wrong. The humidity as disgusting as I opened the door to outside. And it was FOGGY.
Goal pace: 6:34 or 13:08 for 2 mi repeats.
1.55 mile warm up, 12:33 (8:05 avg pace)
2 miles, 13:13 (6:36 avg pace) / 0.51 miles, 4:40.5 (9:12 avg pace)
2 miles, 13:01 (6:30 avg pace) / 0.5 miles, 4:39.0 (9:15 avg pace)
2.01 miles, 13:01 (6:29 avg pace)
1.55 mile cool down, 13:07 (8:28 avg pace)
I was soaking wet by the time this was done, including my hair. GROSS. At times I felt like I was running through one of those rockstar smoke machines!
Thursday, September 21
Plan says: 6 miles easy
What I do: Unfortunately/Fortunately I woke up at 4 this morning because of...you guessed it, one of the kids and never fell back asleep. This meant I was up and on the roads. Again it was 83% humidity and 68 degrees. AT 5 AM. IN WISCONSIN. In mid-September. ????? Easy 10K this morning.
6.2 miles, 51:19 (8:17 avg pace)
Friday, September 22
Plan says: 5 miles easy
What I do: I ran after work and it was, no joke, 96 degrees and full sun outside. I was miserable. I was never so excited to see a school bus in my life.
3.55 miles, 27:51 (7:50 avg pace)
Saturday, September 23
Plan says: 10 miles long
What I do: I got out early because it was going to be another scorcher. I actually probably ran another 0.25 miles than what my Garmin logged because I stopped to quick change my iPod from podcast to song and, duh, forgot to restart my watch for a bit. I was excited to see that my fastest pace during this run was 6:44.
10.06 miles, 1:17:06 (7:40 avg pace)
Sunday, September 24
Plan says: 5 miles easy
What I do: Set my alarm for another early morning to beat the heat. I bought new running shoes on Saturday afternoon that I was excited to test out so I ran the first part of this in my new Hoka Cliftons, leaving my Asics on the porch to change into for the second part.
3.25 miles, 26:52 (8:16 avg pace) - Hokas
3.75 miles, 30:17 (8:04 avg pace) - Asics
Total - 7 miles
Plan Miles: 46
Total Weekly Miles: 36.94 (womp womp)
THREE MORE WEEKS UNTIL RACE DAY! (Let's hope the weather cools down a ton before then!)
Monday, September 18, 2017
Milwaukee Marathon Half Marathon Training Week 14 Recap
Last week was decent. I had a race on Saturday so I moved things around and that meant I was doing long run the day after a race, which isn't ideal but I made it through. And honestly, my house was a shit storm yesterday so it was much better being out there slogging through a long run.
I have been retiring shoes like crazy lately so I'm down to rotating between two pairs - my Adidas Ultraboost X and my Asics GT2000. Good thing I won ANOTHER pair of running shoes! Just waiting for a pair of Adidas Supernovas to show up at my doorstep. I do have to get to our local running store to get another new pair though to beef my rotation up because my Asics are what I ran my spring marathon in so they are getting up there and I generally save my Ultraboosts for speed/tempos. In the past I have noticed that I get around 400 miles out of a pair of shoes, but the last several pairs haven't made it that far before I've noticed weird things. Are shoes not as well made? Do you get harder on shoes with age? I dunno but annoying nonetheless.
Ok - here's the long form recap:
Monday, September 11
Plan says: Rest
What I do: Rest. Ok, so really Tuesday was supposed to be the rest day but I slept through my alarm. In writing this recap, I switched the plan says portion of Monday and Tuesday to make it easier to read :)
Tuesday, September 5
Plan says: 1.5 mile warm up, 2 x 3 miles at 10K pace (1 mile jog in-between), 1.5 miles cool down
What I do: My alarm went off at 5 AM and I lagged in getting out of bed. I finally got out of bed and hit the road to do this. I had pre-ordered a new Oiselle crop top which arrived over the weekend. I wanted to wear it for the race on Saturday so I tested it out on this workout. Two thumbs up (even though I like how my old Oiselle crop fits better).
This workout is the top of the strength workout ladder in the Hanson plan. After 2 x 3 miles, you work back down the ladder and do all the workouts you already did. It is a hard workout and I was nervous going into it.
Goal pace was 6:34.
1.5 mile warm up 12:37 (8:24 avg pace)
3 miles, 19:45 [6:45, 6:35, 6:23] (6:34 avg pace)
1 mile jog, 8:38
3 miles, 19:36 [6:40, 6:31, 6:24] (6:32 avg pace)
0.6 mile cool down, 5:17 (8:52 avg pace)
SHAZAM! I was pumped after this workout. I had executed it perfectly according to how I wanted to - start each 3 mile segment slower and gradually get faster.
During marathon training, my 3 mile segments for this workout (goal 7:05) on April 17 were:
Wednesday, September 6
Plan says: 5 miles easy
What I do: 5 miles easy. Nothing else to say about that one.
5 miles, 42:44 (8:32 avg pace)
Thursday, September 7
Plan says: 6 miles easy
What I do: Overslept so had to do this after work/before bus dropoff, which usually means I get in around 4.5 miles. So...I knew once my watch beeped 5 miles that something was off. Turns out the bus totally skipped our neighborhood so I had to SPRINT after it. Hilarious, in hindsight. In the moment, I was an adrenaline fueled mom on a mission.
5.06 miles, 39:13 (7:45 avg pace)
Friday, September 8
Plan says: 5 miles easy
What I do: Another post-work run. Getting lots of hot weather running in this week. The bus did NOT miss our neighborhood this time.
4.33 miles, 32:55 (7:44 avg pace)
Saturday, September 9
Plan says: 8K RACE
What I do: My race report is here.
Garmin: 5.03 miles, 32:20 (6:26 avg pace)
Sunday, September 10
Plan says: long 12
What I do: OMG. This was a DAY. My plan was to get up at 5 and get this in before church. Then at 4:30 AM my son woke up and threw a fit that I only could lay with him. He never ended up going back to sleep. Then we moved on to my daughter who threw a L-O-N-G tantrum over having to do a piano lesson worksheet. This was all before 7 AM. ARGH. The day could only get better, right? Nope. 45 minute scream tantrum from my son at naptime. After he FINALLY fell asleep, I went downstairs and said, "I'M OUT."
11 miles, 1:26:09 (7:50 avg pace).
Amended Plan Miles: 43
Total Weekly Miles: 39.53
I have been retiring shoes like crazy lately so I'm down to rotating between two pairs - my Adidas Ultraboost X and my Asics GT2000. Good thing I won ANOTHER pair of running shoes! Just waiting for a pair of Adidas Supernovas to show up at my doorstep. I do have to get to our local running store to get another new pair though to beef my rotation up because my Asics are what I ran my spring marathon in so they are getting up there and I generally save my Ultraboosts for speed/tempos. In the past I have noticed that I get around 400 miles out of a pair of shoes, but the last several pairs haven't made it that far before I've noticed weird things. Are shoes not as well made? Do you get harder on shoes with age? I dunno but annoying nonetheless.
Ok - here's the long form recap:
Monday, September 11
Plan says: Rest
What I do: Rest. Ok, so really Tuesday was supposed to be the rest day but I slept through my alarm. In writing this recap, I switched the plan says portion of Monday and Tuesday to make it easier to read :)
Tuesday, September 5
Plan says: 1.5 mile warm up, 2 x 3 miles at 10K pace (1 mile jog in-between), 1.5 miles cool down
This workout is the top of the strength workout ladder in the Hanson plan. After 2 x 3 miles, you work back down the ladder and do all the workouts you already did. It is a hard workout and I was nervous going into it.
Goal pace was 6:34.
1.5 mile warm up 12:37 (8:24 avg pace)
3 miles, 19:45 [6:45, 6:35, 6:23] (6:34 avg pace)
1 mile jog, 8:38
3 miles, 19:36 [6:40, 6:31, 6:24] (6:32 avg pace)
0.6 mile cool down, 5:17 (8:52 avg pace)
SHAZAM! I was pumped after this workout. I had executed it perfectly according to how I wanted to - start each 3 mile segment slower and gradually get faster.
During marathon training, my 3 mile segments for this workout (goal 7:05) on April 17 were:
3 miles, 20:36 (6:51 avg pace) (Mile splits: 6:57, 6:45, 6:52)
3 miles, 20:30 (6:49 avg pace) (Mile splits: 6:48, 6:51, 6:49)
Wednesday, September 6
Plan says: 5 miles easy
What I do: 5 miles easy. Nothing else to say about that one.
5 miles, 42:44 (8:32 avg pace)
Thursday, September 7
Plan says: 6 miles easy
What I do: Overslept so had to do this after work/before bus dropoff, which usually means I get in around 4.5 miles. So...I knew once my watch beeped 5 miles that something was off. Turns out the bus totally skipped our neighborhood so I had to SPRINT after it. Hilarious, in hindsight. In the moment, I was an adrenaline fueled mom on a mission.
5.06 miles, 39:13 (7:45 avg pace)
Friday, September 8
Plan says: 5 miles easy
What I do: Another post-work run. Getting lots of hot weather running in this week. The bus did NOT miss our neighborhood this time.
4.33 miles, 32:55 (7:44 avg pace)
Saturday, September 9
Plan says: 8K RACE
What I do: My race report is here.
Garmin: 5.03 miles, 32:20 (6:26 avg pace)
Sunday, September 10
Plan says: long 12
What I do: OMG. This was a DAY. My plan was to get up at 5 and get this in before church. Then at 4:30 AM my son woke up and threw a fit that I only could lay with him. He never ended up going back to sleep. Then we moved on to my daughter who threw a L-O-N-G tantrum over having to do a piano lesson worksheet. This was all before 7 AM. ARGH. The day could only get better, right? Nope. 45 minute scream tantrum from my son at naptime. After he FINALLY fell asleep, I went downstairs and said, "I'M OUT."
11 miles, 1:26:09 (7:50 avg pace).
Amended Plan Miles: 43
Total Weekly Miles: 39.53
Sunday, September 10, 2017
Milwaukee Marathon Half Marathon Training Week 13 Recap
Once again, I was coming off a weekend of being sick. Two weeks in a row! Instead of diving right back into the plan, I amended my plan to ease back into the toughest weeks of training. I opted to do the strength workout instead of the tempo, which admittedly I decided solely because I like the strength workouts and I hate the tempos. I tried pushing my long run a bit towards the fastest end of my prescribed long run window (7:30 - 9:00). Other than that, I just tried to run easy. I also ended up running 5 days instead of 6. I have been toying with cutting out a day of running for a few weeks. I decided to do 5 days this week because it worked well with my busy schedule this week AND I figured my body could use an extra day of rest after the last two weeks!
I look back at this week and it makes me smile. Right now (Sunday night), I feel pretty good. My legs are tired but I don't feel like I'm on the verge of sleep like I have been in the weeks prior.
Monday, September 4
Plan says: Rest
What I do: I had a dull headache on Monday still and just felt off still from the weekend migraine so I took the day off.
Tuesday, September 5
Plan says: Easy 6
What I do: It felt really really good to run, even though I felt a little off and still had a bit of a headache. Managed to get an easy paced 10K in.
6.2 miles, 51:22 (8:17 avg pace).
Wednesday, September 6
Plan says: 1.5 mile warm up, 3 x 2 miles at 10K pace (0.5 miles jog in-between), 1.5 miles cool down
What I do: Alright it was go time. Time to do the one fast workout I was going to do this week. This felt AMAZING. Seriously. I was flying and feeling good. I zoomed past the high school cross country team on their practice. "Old Lady on your left!"
Goal pace is 6:34.
1.5 mile warm up 11:44 (7:49 avg pace)
2 miles, 13:03 [6:25, 6:30] (6:30 avg pace) / 0.5 miles 4:11.5 (8:25 avg pace)
2 miles, 13:08 [6:36, 6:28] (6:33 avg pace) / 0.5 miles 4:20.3 (8:42 avg pace)
2 miles, 12:45 [6:20, 6:24] (6:22 avg pace)
1.5 mile cool down, 12:19 (8:13 avg pace)
I had to do this same workout twice during my marathon training, so you KNOW I was curious.
Two mile repeats on April 10:
13:42
13:43
13:49
Two mile repeats on April 24
13:24
13:10
13:27
Granted, my goal pace for the 2 mile repeats during marathon training was 7:05, not 6:34. Just typing that seems insane.
Thursday, September 7
Plan says: 6 miles easy
What I do: I slept in on Thursday, which meant I was running after work before the bus, which meant that unless I sprinted, I wasn't getting 6 miles in. I did log 4.52 miles.
4.52 miles 36:41.2 (8:07 avg pace).
Friday, September 8
Plan says: Off
What I do: This day was my daughter's birthday and she wanted doughnuts for breakfast. I was up early but not to run - to go get doughnuts! We went to see Wicked right after work/school so no run, and I was out until after midnight. SO TIRED!
1.5 mile warm up 12:53 (8:36)
4 miles, 27:33 (6:53 avg, mile splits = 7:03, 6:59, 6:45, 6:44)
1.5 mile cool down 11:44 (7:49)
Saturday, September 9
Plan says: 10-12 miles
What I do: The official plan said 10 miles, but I wanted to see if I could do a bit more if I was feeling good. My husband let me sleep in until 8 AM which was awesome. I ended up doing this run after lunch. I didn't want to do this too fast, but I did want to be closer to the 7:30 end of my long run pace since I skipped a tempo run this week. I was happy with this run. After the first mile, I was in 7:30 range for the remainder of the miles and it felt decent.
11.02 miles, 1:23:14 (7:33 avg pace)
Sunday, September 10
Plan says: easy 6
What I do: I got up early and headed out the door. First run of fall where I needed a long sleeve shirt for the entire run. (Funny because I did Saturday's run in a crop top and shorts.) My legs definitely felt tired, even with my compression socks. I finally started loosening up around mile 6 (!) so I decided to go the extra mile, literally.
7.2 miles, 1:00:37 (8:25 avg pace)
Amended Plan Miles: 38
Total Weekly Miles: 38.94 (seriously wish I would have calculated that before hand so I would have ran an extra 0.06 miles!)
I look back at this week and it makes me smile. Right now (Sunday night), I feel pretty good. My legs are tired but I don't feel like I'm on the verge of sleep like I have been in the weeks prior.
Monday, September 4
Plan says: Rest
What I do: I had a dull headache on Monday still and just felt off still from the weekend migraine so I took the day off.
Tuesday, September 5
Plan says: Easy 6
What I do: It felt really really good to run, even though I felt a little off and still had a bit of a headache. Managed to get an easy paced 10K in.
6.2 miles, 51:22 (8:17 avg pace).
Wednesday, September 6
Plan says: 1.5 mile warm up, 3 x 2 miles at 10K pace (0.5 miles jog in-between), 1.5 miles cool down
What I do: Alright it was go time. Time to do the one fast workout I was going to do this week. This felt AMAZING. Seriously. I was flying and feeling good. I zoomed past the high school cross country team on their practice. "Old Lady on your left!"
Goal pace is 6:34.
1.5 mile warm up 11:44 (7:49 avg pace)
2 miles, 13:03 [6:25, 6:30] (6:30 avg pace) / 0.5 miles 4:11.5 (8:25 avg pace)
2 miles, 13:08 [6:36, 6:28] (6:33 avg pace) / 0.5 miles 4:20.3 (8:42 avg pace)
2 miles, 12:45 [6:20, 6:24] (6:22 avg pace)
1.5 mile cool down, 12:19 (8:13 avg pace)
I had to do this same workout twice during my marathon training, so you KNOW I was curious.
Two mile repeats on April 10:
13:42
13:43
13:49
Two mile repeats on April 24
13:24
13:10
13:27
Granted, my goal pace for the 2 mile repeats during marathon training was 7:05, not 6:34. Just typing that seems insane.
Thursday, September 7
Plan says: 6 miles easy
What I do: I slept in on Thursday, which meant I was running after work before the bus, which meant that unless I sprinted, I wasn't getting 6 miles in. I did log 4.52 miles.
4.52 miles 36:41.2 (8:07 avg pace).
Friday, September 8
Plan says: Off
What I do: This day was my daughter's birthday and she wanted doughnuts for breakfast. I was up early but not to run - to go get doughnuts! We went to see Wicked right after work/school so no run, and I was out until after midnight. SO TIRED!
1.5 mile warm up 12:53 (8:36)
4 miles, 27:33 (6:53 avg, mile splits = 7:03, 6:59, 6:45, 6:44)
1.5 mile cool down 11:44 (7:49)
Saturday, September 9
Plan says: 10-12 miles
What I do: The official plan said 10 miles, but I wanted to see if I could do a bit more if I was feeling good. My husband let me sleep in until 8 AM which was awesome. I ended up doing this run after lunch. I didn't want to do this too fast, but I did want to be closer to the 7:30 end of my long run pace since I skipped a tempo run this week. I was happy with this run. After the first mile, I was in 7:30 range for the remainder of the miles and it felt decent.
11.02 miles, 1:23:14 (7:33 avg pace)
Sunday, September 10
Plan says: easy 6
What I do: I got up early and headed out the door. First run of fall where I needed a long sleeve shirt for the entire run. (Funny because I did Saturday's run in a crop top and shorts.) My legs definitely felt tired, even with my compression socks. I finally started loosening up around mile 6 (!) so I decided to go the extra mile, literally.
7.2 miles, 1:00:37 (8:25 avg pace)
Amended Plan Miles: 38
Total Weekly Miles: 38.94 (seriously wish I would have calculated that before hand so I would have ran an extra 0.06 miles!)
Thursday, August 31, 2017
August 2017 Recap
Happy end of August!
I ran this morning (that's two mornings in a row!) so I have officially logged all the miles I am going to log for the month.
I am ok with this number. I can't change it, obviously, but I also know that it should have been higher. August was a rough month.
Focusing on the positives:
1. I logged at least 100 miles this month, making 8 months in a row of 100+ mile months.
2. I was only 4.22 miles short of the total mileage for July, so although I didn't increase, I maintained.
3. My August 2017 mileage was a 129.1% increase over August 2016 mileage.
My goal is still to PR the half in October. I PRed the half (and broke 1:30) last fall after a less than stellar summer of mileage so while this training cycle hasn't been as tight as my marathon training cycle was, I still think it is an improvement upon last year and that my consistent mileage this year is a big benefit to the race. I want to be in 1:28:xx land for the half. Strava says my best half-marathon effort right now is 1:28:23. I'll take it!
I ran this morning (that's two mornings in a row!) so I have officially logged all the miles I am going to log for the month.
Total August 2017 miles = 153.14
I am ok with this number. I can't change it, obviously, but I also know that it should have been higher. August was a rough month.
Focusing on the positives:
1. I logged at least 100 miles this month, making 8 months in a row of 100+ mile months.
2. I was only 4.22 miles short of the total mileage for July, so although I didn't increase, I maintained.
3. My August 2017 mileage was a 129.1% increase over August 2016 mileage.
My goal is still to PR the half in October. I PRed the half (and broke 1:30) last fall after a less than stellar summer of mileage so while this training cycle hasn't been as tight as my marathon training cycle was, I still think it is an improvement upon last year and that my consistent mileage this year is a big benefit to the race. I want to be in 1:28:xx land for the half. Strava says my best half-marathon effort right now is 1:28:23. I'll take it!
Monday, August 28, 2017
Milwaukee Marathon Half Marathon Training: Week 11 Recap
2016 total mileage: 1206.42
2017 total mileage: 1211.61
Huzzah!
Friday was the last time I ran. Yep. Two unplanned days off. My body feels better today than it did in the past several days. I am hoping to lace up the shoes this afternoon.
Monday, August 21
Plan says: Rest
What I do: Rest
Tuesday, August 22
Plan says: 1.5 mile warm up, 6 x 1 mile at 10k pace with 400 m recovery in between, 1.5 mile cool down
What I do: I work up with a very stiff and sore neck, likely from sleeping on my side with my arm at a weird angle underneath my head. I started running after work and it felt like knives were digging into my neck with every step. This feeling gradually lessened but it became apparent that I was not going to be doing mile repeats. My goal was to make it 5 miles and I did it.
5.24 miles, 40:57 (7:49 avg pace)
Wednesday, August 23
Plan says: 5 miles easy
What I do: MILE REPEATS. My neck and shoulder were still very sore. The warm up was uncomfortable but not as awful as Tuesday so I decided that I was going for it. I again was doing this after work so my time was limited. Six seemed like SO MANY so I again did the trick of "Just start with 1". I opted to do 5 repeats instead of 6 so I could get a cool down in. By that time, my body felt shot anyways. I ran these too fast. My 10K pace is not in the 6:15 range. I haven't been happy with the two 10Ks I ran this summer. My best 10K this summer (also my PR) was 6:46 pace, which is slower than I hope to run this half marathon. Maybe not a good sign?! Anyways, my goal for these mile repeats was 6:30. Totally overshot that. Probably not the smartest. I ran two different mile-long loops in my neighborhood and the adjacent neighborhood. Loop A is hillier than Loop B, which is reflected in the time. I also stopped during the last two for a breath. I need to not do that.
1.5 mile warm up, 12:23 (8:15 avg pace)
LOOP A: 1 mile, 6:14.0 / 0.25 mile, 2:10 (8:36 avg pace)
LOOP B: 1 mile, 6:09.9 / 0.25 mile, 2:16 (9:05)
LOOP A: 1 mile, 6:16.9 / 0.25 mile, 2:16 (9:08)
LOOP B: 1 mile, 6:06.6 / 0.25 mile, 2:20 (9:20)
LOOP A: 1 mile, 6:23.6 /
2.05 mile cool down, 17:24 (8:30 avg pace)
I took a epsom salt bath to hopefully help the neck and shoulders. This was awesome and made me very sleepy. I still went to bed later than I should have.
Thursday, August 17
Plan says: 1.5 mile warm up, 6 miles at half-marathon pace (6:44), 1.5 mile cool down
What I do: 5 miles easy. I actually got up with a morning alarm!!!! Neck and shoulders were still feeling off, but better than the previous two days. I AM GETTING OLD!
5.1 miles, 42:46 (8:23)
Friday, August 18
Plan says: 6 miles easy
What I do: I wanted to get in my tempo run but wasn't feeling that great. My neck and shoulders still felt sore and generally I didn't feel great. I went out for a run and tried to push several miles. It was inconsistent but I logged a few tempo miles.
7.15 miles, 52:02 (7:17 avg pace)
Saturday, August 19
Plan says: 10 miles at long run pace (7:30-9:00)
What I do: Oh man. Our house was hit over the weekend. My son started feeling ill Friday during the day and was puking every 3 hours on Friday night. Luckily he woke up feeling ok on Saturday morning. I, on the other hand, now had a neck, shoulder and back thing going on that was horrible. I felt crummy, and had no appetite (unusual for me!). I took a bunch of Advil and we had a family thing to attend. We returned home and kids fell asleep at 6PM. I was not far behind at 8PM. Then my daughter woke up with fever + headache + body aches. Luckily she never went the puke route.
0 miles
Sunday, August 20
Plan says: 5 miles easy
What I do: Again woke up feeling like junk. My back felt miserable. I still wasn't very hungry. We had a chill day relaxing. By the end of the day, I felt like I had gotten hit by a bus. Kids went to bed and I again went to bed at 8PM with chills and body aches. Luckily I woke up on the other side of the curve this morning so I think we are all back on the mend!
0 miles
Plan Miles: 45
Total Weekly Miles: 32.06
Monday, August 21, 2017
Milwaukee Marathon Half Marathon Training: Week 10 Recap
Spoiler alert: I did not hit the mileage goal for the week. In fact, I was not even close. I took an extra unplanned rest day and cut a few workouts short.
Mario Fraioli retweeted something by @jcissik : "You cannot out train a bad diet, lack of sleep, lack of studying, and a poor attitude." It was basically a sign from God. Like DUH. I have been complaining for weeks about the lack of sleep I have gotten. My diet has been terrible lately. I have skipped breakfast a ton. (SUPER BAD IDEA....just in case you were wondering.)
I tried to get more sleep over the weekend. There were some successes (nap on Sunday!) and some fails (daughter up several times last night because of bad dreams!). I definitely paid more attention to eating this weekend - as in I ate really amazing food and I ate very hearty breakfasts both days.
I'm going to keep on keeping on with my plan and *try* to not be so down on myself. It's always a work in progress for us type-A, overachiever types, right?
Here is my recap:
Monday, August 14
Plan says: Rest
What I do: Rest
Tuesday, August 15
Plan says: 1.5 mile warm up, 12 x 400m at 5k/10k pace with 400 m recovery in between, 1.5 mile cool down
What I do: This was the last speed workout on the plan! (The remaining weeks focus on "strength" workouts which are longer repeats (1+ miles).) My kids had a rough night of sleep Monday night so I did not get up early. I left work to do these before piano lessons and managed to get the repeats done but had to skip out on the cool down. It was a nice sunny day, temperatures were in the upper 70s. I again did these in my neighborhood (0.25 mi) on a quasi hilly stretch. My goal was NOT to blow them out of the water - try to stay consistent and close to goal pace (1:33). I didn't want to kill my legs for the tempo run later this week like I did last week.
1.6 miles warm up, 12:43 (7:55 avg pace)
0.25 miles, 1:30.0 (5:57 avg pace) / 0.25 miles, 2:01.0 (7:59 avg pace)
0.25 miles, 1:28.7 (5:57) / 0.25 miles, 1:56.1 (7:46)
0.25 miles, 1:30.8 (6:07) / 0.25 miles, 1:57.2 (7:48)
0.25 miles, 1:30.8 (6:05) / 0.25 miles, 1:59.2 (7:45)
0.25 miles, 1:28.7 (5:54) / 0.25 miles, 2:05.3 (8:01)
0.25 miles, 1:30.6 (6:02) / 0.25 miles, 1:58.8 (7:57)
0.25 miles, 1:28.5 (5:58) / 0.25 miles, 2:01.4 (7:55)
0.25 miles, 1:30.6 (6:03) / 0.25 miles, 2:06.7 (8:17)
0.25 miles, 1:30.2 (5:56) / 0.25 miles, 2:02.3 (7:58)
0.25 miles, 1:28.6 (5:54) / 0.25 miles, 2:03.4 (8:08)
0.25 miles, 1:29.8 (6:01) / 0.25 miles, 2:04.5 (8:04)
0.25 miles, 1:28.5 (5:57) / 0.30 miles, 2:26.1 (8:07)
The last time I did 400s was during week 2 (6/20/17). I ran those on a track, and they were much faster.
1 - 1:24 / 1:55 (5:33 avg pace / 7:43 avg pace)
2 - 1:26 / 1:50 (5:36 / 7:23)
3 - 1:25 / 1:58 (5:40 / 7:53)
4 - 1:25 / 1:54 (5:31 / 7:39)
5 - 1:26 / 1:59 (5:38 / 7:59)
6 - 1:22 / 1:56 (5:22 / 7:47)
7 - 1:27 / 1:59 (5:39 / 8:03)
8 - 1:25 / 1:54 (5:27 / 7:36)
9 - 1:25 / 1:57 (5:31 / 7:43)
10 - 1:24 / 1:59 (5:23 / 7:49)
11 - 1:23 / 1:57 (5:20 / 7:45)
12 - 1:25 (5:33)
Wednesday, August 16
Plan says: 5 miles
What I do: I stayed up late on Tuesday night (10 pm) to read my book which made it hard to get up at 5 AM but I did eventually roll out of bed. These were easy paced miles, although I felt tired. It is always harder to have a hard afternoon workout and then an early morning workout the next day! I added some on to make up for reduced cool down the day before.
5.70 miles, 49:27 (8:41 avg pace)
Thursday, August 17
Plan says: 1.5 mile warm up, 5 miles at half-marathon pace (6:44), 1.5 mile cool down
What I do: Nothing. Nada. I was spent and slept terribly because my husband and I were kid-free on Wednesday night so we went out to dinner and wine was had. I have noticed that whenever I have a DROP of wine, any sort, my sleep is awful. I had several million drops (ok, half a bottle) with dinner and thus, I was up all night long and did not get a workout in before work. The day sort of spiraled from there. I ended up having to leave work early to go get the kids and then we had back to school night and by the time all was said and done, there was no way I was running.
Friday, August 18
Plan says: 6 miles easy
What I do: Tried to get the tempo run in. It was an epic fail, as I wrote about at the end of last week.
2.27 miles, 19:14 (8:29 avg pace)
1.35 miles, 9:23 (6:56 avg pace)
0.18 miles, 1:31 (8:38) and walk.
I felt like death and abandoned ship. 3.8 miles total.
Saturday, August 19
Plan says: 12 miles at long run pace (7:30-9:00)
What I do: I was up early so I decided to get a long run in. I was not in a good place mentally but thought, "Try to get to 6". Six came and it became, "Try to get an hour of running in". An hour came and then it was "Try to get 10 in" and then I hit 10! I had hit my max allowable run time (we had to get to an event that morning) so I stopped there.
10.06 miles, 1:20:28 (8:00 avg pace)
Sunday, August 20
Plan says: 5 miles easy
What I do: I inadvertently napped on Sunday after getting the BEST night of sleep ever on Saturday night. I slept through the ENTIRE NIGHT. Hallelujah. I laid down with my son to help him relax for his nap and ended up falling asleep myself! I did this run after the kids were in bed and the first two miles felt heavy. I switched off of podcast mode and fired up some music and voila. Hit some fast miles. Of course this was off plan, but it felt good after the crappy week to show myself that I could get some fast miles done.
5 miles, 36:42, (7:20 avg pace)
Plan Miles: 45
Total Weekly Miles: 32.27
Mario Fraioli retweeted something by @jcissik : "You cannot out train a bad diet, lack of sleep, lack of studying, and a poor attitude." It was basically a sign from God. Like DUH. I have been complaining for weeks about the lack of sleep I have gotten. My diet has been terrible lately. I have skipped breakfast a ton. (SUPER BAD IDEA....just in case you were wondering.)
I tried to get more sleep over the weekend. There were some successes (nap on Sunday!) and some fails (daughter up several times last night because of bad dreams!). I definitely paid more attention to eating this weekend - as in I ate really amazing food and I ate very hearty breakfasts both days.
I'm going to keep on keeping on with my plan and *try* to not be so down on myself. It's always a work in progress for us type-A, overachiever types, right?
Here is my recap:
Monday, August 14
Plan says: Rest
What I do: Rest
Tuesday, August 15
Plan says: 1.5 mile warm up, 12 x 400m at 5k/10k pace with 400 m recovery in between, 1.5 mile cool down
What I do: This was the last speed workout on the plan! (The remaining weeks focus on "strength" workouts which are longer repeats (1+ miles).) My kids had a rough night of sleep Monday night so I did not get up early. I left work to do these before piano lessons and managed to get the repeats done but had to skip out on the cool down. It was a nice sunny day, temperatures were in the upper 70s. I again did these in my neighborhood (0.25 mi) on a quasi hilly stretch. My goal was NOT to blow them out of the water - try to stay consistent and close to goal pace (1:33). I didn't want to kill my legs for the tempo run later this week like I did last week.
1.6 miles warm up, 12:43 (7:55 avg pace)
0.25 miles, 1:30.0 (5:57 avg pace) / 0.25 miles, 2:01.0 (7:59 avg pace)
0.25 miles, 1:28.7 (5:57) / 0.25 miles, 1:56.1 (7:46)
0.25 miles, 1:30.8 (6:07) / 0.25 miles, 1:57.2 (7:48)
0.25 miles, 1:30.8 (6:05) / 0.25 miles, 1:59.2 (7:45)
0.25 miles, 1:28.7 (5:54) / 0.25 miles, 2:05.3 (8:01)
0.25 miles, 1:30.6 (6:02) / 0.25 miles, 1:58.8 (7:57)
0.25 miles, 1:28.5 (5:58) / 0.25 miles, 2:01.4 (7:55)
0.25 miles, 1:30.6 (6:03) / 0.25 miles, 2:06.7 (8:17)
0.25 miles, 1:30.2 (5:56) / 0.25 miles, 2:02.3 (7:58)
0.25 miles, 1:28.6 (5:54) / 0.25 miles, 2:03.4 (8:08)
0.25 miles, 1:29.8 (6:01) / 0.25 miles, 2:04.5 (8:04)
0.25 miles, 1:28.5 (5:57) / 0.30 miles, 2:26.1 (8:07)
The last time I did 400s was during week 2 (6/20/17). I ran those on a track, and they were much faster.
1 - 1:24 / 1:55 (5:33 avg pace / 7:43 avg pace)
2 - 1:26 / 1:50 (5:36 / 7:23)
3 - 1:25 / 1:58 (5:40 / 7:53)
4 - 1:25 / 1:54 (5:31 / 7:39)
5 - 1:26 / 1:59 (5:38 / 7:59)
6 - 1:22 / 1:56 (5:22 / 7:47)
7 - 1:27 / 1:59 (5:39 / 8:03)
8 - 1:25 / 1:54 (5:27 / 7:36)
9 - 1:25 / 1:57 (5:31 / 7:43)
10 - 1:24 / 1:59 (5:23 / 7:49)
11 - 1:23 / 1:57 (5:20 / 7:45)
12 - 1:25 (5:33)
Wednesday, August 16
Plan says: 5 miles
What I do: I stayed up late on Tuesday night (10 pm) to read my book which made it hard to get up at 5 AM but I did eventually roll out of bed. These were easy paced miles, although I felt tired. It is always harder to have a hard afternoon workout and then an early morning workout the next day! I added some on to make up for reduced cool down the day before.
5.70 miles, 49:27 (8:41 avg pace)
Thursday, August 17
Plan says: 1.5 mile warm up, 5 miles at half-marathon pace (6:44), 1.5 mile cool down
What I do: Nothing. Nada. I was spent and slept terribly because my husband and I were kid-free on Wednesday night so we went out to dinner and wine was had. I have noticed that whenever I have a DROP of wine, any sort, my sleep is awful. I had several million drops (ok, half a bottle) with dinner and thus, I was up all night long and did not get a workout in before work. The day sort of spiraled from there. I ended up having to leave work early to go get the kids and then we had back to school night and by the time all was said and done, there was no way I was running.
Friday, August 18
Plan says: 6 miles easy
What I do: Tried to get the tempo run in. It was an epic fail, as I wrote about at the end of last week.
2.27 miles, 19:14 (8:29 avg pace)
1.35 miles, 9:23 (6:56 avg pace)
0.18 miles, 1:31 (8:38) and walk.
I felt like death and abandoned ship. 3.8 miles total.
Saturday, August 19
Plan says: 12 miles at long run pace (7:30-9:00)
What I do: I was up early so I decided to get a long run in. I was not in a good place mentally but thought, "Try to get to 6". Six came and it became, "Try to get an hour of running in". An hour came and then it was "Try to get 10 in" and then I hit 10! I had hit my max allowable run time (we had to get to an event that morning) so I stopped there.
10.06 miles, 1:20:28 (8:00 avg pace)
Sunday, August 20
Plan says: 5 miles easy
What I do: I inadvertently napped on Sunday after getting the BEST night of sleep ever on Saturday night. I slept through the ENTIRE NIGHT. Hallelujah. I laid down with my son to help him relax for his nap and ended up falling asleep myself! I did this run after the kids were in bed and the first two miles felt heavy. I switched off of podcast mode and fired up some music and voila. Hit some fast miles. Of course this was off plan, but it felt good after the crappy week to show myself that I could get some fast miles done.
5 miles, 36:42, (7:20 avg pace)
Plan Miles: 45
Total Weekly Miles: 32.27
Monday, August 14, 2017
Milwaukee Marathon Half Marathon Training: Week 9 Recap (Halfway THERE!)
Week 9 is finished and boom! I am halfway done with the Hanson Advanced Half Marathon Training program. Last week was a bit crazy - lots of switching workouts around. My July racing messed up my typical schedule and I have yet to recover from all the switching. I ended up cutting 3 workouts shorter than prescribed this week, but was only 2.33 miles short from the weekly total plan due to adding little bits of mileage to other workouts.
Monday, August 7
Plan says: 1.5 mile warm up, 6 x 800m at 5k/10k pace with 400 m recovery in between, 1.5 mile cool down
What I do: I did some switching around because I did not want to do a speed workout the day after doing a long run. Today = rest day.
Tuesday, August 8
Plan says: 0 miles
What I do:
The weekly speed work was on the plan for today. I was planning on getting up early but my Sense alarm never went off so I didn't wake up until my husband's alarm (which is an hour later than mine). ARGH. I left work early to get this workout in mid-afternoon but wasn't able to complete the entire cool down because I had to pick up my daughter and take her to piano lessons.
This was a workout for the books. I felt great. I was shocked when I saw the first 0.5 mi split because it didn't feel that hard. To be sure, I had to fight to get the last repeat in at that pace, but hot damn! It's about time I had a solid speed workout where I didn't feel like death. And check out that consistency across all six 800s!!!!
Per the Hanson plan, my goal pace for 800s is 3:05. I did not do these on the track because I try to follow their advice of doing speed work on the roads since that is the surface the race will be on AND I had a limited window of time to get this done so doing it in my neighborhood would allow for the maximum amount of running.
1.5 miles warm up, 12:01 (8:01 avg pace)
0.50 miles, 2:51.6 (5:42 avg pace) / 0.25 miles, 2:06.7 (8:25 avg pace)
0.50 miles, 2:51.9 (5:44) / 0.25 miles, 2:01.5 (8:04)
0.50 miles, 2:52.8 (5:43) / 0.25 miles, 2:09.1 (8:35)
0.50 miles, 2:51.0 (5:41) / 0.25 miles, 2:10.7 (8:37)
0.50 miles, 2:51.3 (5:42) / 0.25 miles, 2:15.9 (9:01)
0.50 miles, 2:52.9 (5:44)
0.78 miles cool down, 6:40.8 (8:34 avg pace)
I will admit that 800s are among my favorite track workouts. I just love love love them. It is fun to see some improvement in this training cycle, and since my marathon training earlier this year. Here are my 800s on July 10:
1 - 3:03 (6:02 avg pace)
2 - 2:59 (5:57)
3 - 3:01 (6:03)
4 - 2:53 (5:43)
5 - 2:55 (5:48)
6 - 2:54 (5:51)
My 800s on March 16:
1- 3:04
2- 3:04
3- 3:06
4- 3:07
5- 3:02
6- 3:04
Wednesday, August 9
Plan says: 1.5 mile warm up, 5 miles at half-marathon pace (6:44), 1.5 mile cool down
What I do: Flip flopping Monday and Tuesday means that Wednesday and Thursday also have to be flip flopped in order to not have two hard days in a row. I got up early and just went on autopilot to get the easy 6 miles done. I added a little more to make up for my shortened cool down yesterday.
6.75 miles, 57:12 (8:29 avg pace)
Thursday, August 10
Plan says: 6 miles easy
What I do: 4:45 AM ALARM BABY. Shut off. Groan. Roll over. Groan some more. Get my butt out of bed and get dressed.
I tried a Honey Stinger Stroopwafel before this run because I felt a little hungry when I woke up and it was hanging out in the cupboard, a free sample from something. (Typically I do not eat anything before an early morning run.) It was very sweet but went down easy and didn't seem to bother my stomach.
My first mile of warm up beeped in at 9:07. I think next week I am going to try doing a 2 mile warm up and a 1 mile cool down versus 1.5 miles for each. My body just does not seem ready to go after 1.5 miles in the early morning.
I switched into tempo mode and felt like I was cruising, but first mile clocked in at 7:05. I could be checking my pace during my runs but when I do this, it seems to make me more nervous so I just am trying to only check pace during the mile beeps. My legs were tired, I had more than 1 stop to catch my breath and then finally, 5 miles were done. I am sure doing the 800s at faster than prescribed pace was partially to blame for how my legs felt. I also am not very confident during my tempo runs. They totally freak me out and the pace is not comfortable which is something I am struggling with. During marathon training my tempo runs were at a 7:15 which I always could finish faster than that. I am finding that 6:44 tempos are a whole other ball of wax.
1.51 mi warm up, 13:32 (8:59 avg pace)
5.0 mi tempo, 34:16 (6:51 avg pace)
1.5 mi cool down, 12:22 (8:15 avg pace)
Friday, August 11
Plan says: 5 miles easy
What I do: Throw my alarm clock on the floor. Ok, not intentionally, but in an attempt to shut if off, I knocked it over. I got up 45 minutes later than I should have which meant an interception from my son, which delayed me getting out even further. I eventually got out the door and did 4 miles, which was pushing my luck with morning timing, but my daughter has been a fan of helping to make lunches in the morning so that helped me. One of the joys of kids growing up I guess - more and more they can do things for themselves! (...yet at the same time sobbing that they are growing up. Motherhood in a nutshell.)
4 miles, 34:09 (8:32 avg pace)
Saturday, August 12
Plan says: 10 miles at long run pace (7:30-9:00)
What I do: We had an insanely busy weekend. Friday night I had dinner with girlfriends. I was home at a very reasonable hour, only about an hour past my bedtime, but my son had breathing issues all night long so we did not get a lot of sleep. Saturday morning was thrown off by a trip to urgent care for breathing treatment and Saturday afternoon we had an outing with my husband's office. Thus, come 8:00pm, I was outside running. I didn't have the energy to tackle 10 or 7 miles, so I logged 5.25.
5.25 miles, 43:04 (8:12 avg pace)
Sunday, August 13
Plan says: 7 miles easy
What I do: I slept in on Sunday because I needed sleep. We had a Brewers game (baseball) with my family all day which was a lot of fun. My kids were zonked and went to bed early so I again had night miles, but early bedtime meant that most of my miles were done in daylight and I was able to squeeze the long run in!
10.1 miles, 1:19:04 (7:50 avg pace)
Plan Miles: 43
Total Weekly Miles: 40.67
Monday, August 7
Plan says: 1.5 mile warm up, 6 x 800m at 5k/10k pace with 400 m recovery in between, 1.5 mile cool down
What I do: I did some switching around because I did not want to do a speed workout the day after doing a long run. Today = rest day.
Tuesday, August 8
Plan says: 0 miles
What I do:
The weekly speed work was on the plan for today. I was planning on getting up early but my Sense alarm never went off so I didn't wake up until my husband's alarm (which is an hour later than mine). ARGH. I left work early to get this workout in mid-afternoon but wasn't able to complete the entire cool down because I had to pick up my daughter and take her to piano lessons.
This was a workout for the books. I felt great. I was shocked when I saw the first 0.5 mi split because it didn't feel that hard. To be sure, I had to fight to get the last repeat in at that pace, but hot damn! It's about time I had a solid speed workout where I didn't feel like death. And check out that consistency across all six 800s!!!!
Per the Hanson plan, my goal pace for 800s is 3:05. I did not do these on the track because I try to follow their advice of doing speed work on the roads since that is the surface the race will be on AND I had a limited window of time to get this done so doing it in my neighborhood would allow for the maximum amount of running.
1.5 miles warm up, 12:01 (8:01 avg pace)
0.50 miles, 2:51.6 (5:42 avg pace) / 0.25 miles, 2:06.7 (8:25 avg pace)
0.50 miles, 2:51.9 (5:44) / 0.25 miles, 2:01.5 (8:04)
0.50 miles, 2:52.8 (5:43) / 0.25 miles, 2:09.1 (8:35)
0.50 miles, 2:51.0 (5:41) / 0.25 miles, 2:10.7 (8:37)
0.50 miles, 2:51.3 (5:42) / 0.25 miles, 2:15.9 (9:01)
0.50 miles, 2:52.9 (5:44)
0.78 miles cool down, 6:40.8 (8:34 avg pace)
I will admit that 800s are among my favorite track workouts. I just love love love them. It is fun to see some improvement in this training cycle, and since my marathon training earlier this year. Here are my 800s on July 10:
1 - 3:03 (6:02 avg pace)
2 - 2:59 (5:57)
3 - 3:01 (6:03)
4 - 2:53 (5:43)
5 - 2:55 (5:48)
6 - 2:54 (5:51)
My 800s on March 16:
1- 3:04
2- 3:04
3- 3:06
4- 3:07
5- 3:02
6- 3:04
Wednesday, August 9
Plan says: 1.5 mile warm up, 5 miles at half-marathon pace (6:44), 1.5 mile cool down
What I do: Flip flopping Monday and Tuesday means that Wednesday and Thursday also have to be flip flopped in order to not have two hard days in a row. I got up early and just went on autopilot to get the easy 6 miles done. I added a little more to make up for my shortened cool down yesterday.
6.75 miles, 57:12 (8:29 avg pace)
Thursday, August 10
Plan says: 6 miles easy
What I do: 4:45 AM ALARM BABY. Shut off. Groan. Roll over. Groan some more. Get my butt out of bed and get dressed.
I tried a Honey Stinger Stroopwafel before this run because I felt a little hungry when I woke up and it was hanging out in the cupboard, a free sample from something. (Typically I do not eat anything before an early morning run.) It was very sweet but went down easy and didn't seem to bother my stomach.
My first mile of warm up beeped in at 9:07. I think next week I am going to try doing a 2 mile warm up and a 1 mile cool down versus 1.5 miles for each. My body just does not seem ready to go after 1.5 miles in the early morning.
I switched into tempo mode and felt like I was cruising, but first mile clocked in at 7:05. I could be checking my pace during my runs but when I do this, it seems to make me more nervous so I just am trying to only check pace during the mile beeps. My legs were tired, I had more than 1 stop to catch my breath and then finally, 5 miles were done. I am sure doing the 800s at faster than prescribed pace was partially to blame for how my legs felt. I also am not very confident during my tempo runs. They totally freak me out and the pace is not comfortable which is something I am struggling with. During marathon training my tempo runs were at a 7:15 which I always could finish faster than that. I am finding that 6:44 tempos are a whole other ball of wax.
1.51 mi warm up, 13:32 (8:59 avg pace)
5.0 mi tempo, 34:16 (6:51 avg pace)
1.5 mi cool down, 12:22 (8:15 avg pace)
Friday, August 11
Plan says: 5 miles easy
What I do: Throw my alarm clock on the floor. Ok, not intentionally, but in an attempt to shut if off, I knocked it over. I got up 45 minutes later than I should have which meant an interception from my son, which delayed me getting out even further. I eventually got out the door and did 4 miles, which was pushing my luck with morning timing, but my daughter has been a fan of helping to make lunches in the morning so that helped me. One of the joys of kids growing up I guess - more and more they can do things for themselves! (...yet at the same time sobbing that they are growing up. Motherhood in a nutshell.)
4 miles, 34:09 (8:32 avg pace)
Saturday, August 12
Plan says: 10 miles at long run pace (7:30-9:00)
What I do: We had an insanely busy weekend. Friday night I had dinner with girlfriends. I was home at a very reasonable hour, only about an hour past my bedtime, but my son had breathing issues all night long so we did not get a lot of sleep. Saturday morning was thrown off by a trip to urgent care for breathing treatment and Saturday afternoon we had an outing with my husband's office. Thus, come 8:00pm, I was outside running. I didn't have the energy to tackle 10 or 7 miles, so I logged 5.25.
5.25 miles, 43:04 (8:12 avg pace)
Sunday, August 13
Plan says: 7 miles easy
What I do: I slept in on Sunday because I needed sleep. We had a Brewers game (baseball) with my family all day which was a lot of fun. My kids were zonked and went to bed early so I again had night miles, but early bedtime meant that most of my miles were done in daylight and I was able to squeeze the long run in!
10.1 miles, 1:19:04 (7:50 avg pace)
Plan Miles: 43
Total Weekly Miles: 40.67
Monday, August 7, 2017
Milwaukee Marathon Half Marathon Training: Week 8 Recap
Week 8 of half marathon training is in the books and after a few weeks of getting close, I finally crossed the 40 mile threshold, despite only logging 5 running days instead of 6. I still struggle with motivation. I also am dealing with a bit of fear that my goal pace is too much. I think a lot of my motivation struggles are really just being afraid of the goal I set and not knowing if I can do it, especially after I struggled to run a 10K at the pace I want to run a half-marathon at.
Monday, July 31
Plan says: 1.5 mile warm up, 5 x 1km at 5k/10k pace with 600 m recovery in between, 1.5 mile cool down
What I do: I went to a concert with my mom on Sunday night and thus, went to bed late, slept like crap and did not plan to get up early to get this done in the morning. I started this workout at 3:30 in the afternoon, it was 81 degrees and sunny.
For the most part, the heat did not bother me. Put that in the win jar. I incorrectly thought that 1km =0.63 miles so I technically did a bit over the 1K so I was pleased that my paces were below my goal pace for this workout (3:48 / 6:07 avg pace).
1.5 miles warm up, 12:05 (8:03 avg pace)
0.64 miles, 3:51.6 (6:04 avg pace) / 0.37 miles, 3:07.9 (8:24 avg pace)
0.63 miles, 3:48.8 (6:01) / 0.36 miles, 2:58.2 (8:09)
0.63 miles, 3:43.9 (5:55) / 0.37 miles, 3:08.6 (8:25)
0.63 miles, 3:47.4 (5:59) / 0.37 miles, 3:20.1 (8:59)
0.64 miles, 3:49.7 (6:00)
1.75 miles cool down, 15:09 (8:39 avg pace)
One of the big differences with the Hanson's Advanced half marathon training plan compared to the beginner marathon training plan is that the amount of speed work is larger in the advanced plan. In the beginner marathon plan, I had 6 weeks of mileage building (re: NO speed work), followed by 6 weeks that included speed work, followed by 6 weeks of "strength" work (1, 1.5, 2, and 3 mi repeats). The speed work weeks started with 400m repeats and ended with mile repeats. In this advanced plan, I have 9 weeks of speed work followed by 7 weeks of strength, so the speed work is done like a ladder, from 400m repeats up to mile repeats and back down to 400 m repeats. Thus, I had to do 1Ks a few weeks ago, during week 5 of training. I would say my pace was more consistent this time around and I recall the first session of 1Ks being a struggle. I was pleased that I gained some consistency and this was not as difficult as the first time around AND I did them in much hotter weather this second time!
Tuesday, August 1
Plan says: 0 miles
What I do: Rest.
Wednesday, August 2
Plan says: 1.5 mile warm up, 5 miles at half-marathon pace (6:44), 1.5 mile cool down
What I do: Had to set the alarm for 4:45 for this one as I had an early morning meeting at the office. UGH. Even though this alarm is a mere 15 minutes earlier than my standard, why does it seem so much earlier?! My sleep was terrible. My son fell out of bed at 3 AM and I never fell back asleep after that so the good news was that I was ready to go for this run. I grabbed my knuckle lights and ran the warm up in my neighborhood as well as the first 2 miles. Then I ditched the lights and grabbed my water bottle to finish it out of my hood. My goal for this was to ease into the tempo run and not start out mile 1 of tempo at full on pace. It went well. It was so humid already that morning so even though my pace was a little slow, I was satisfied.
1.5 mi warm up, 12:55 (8:36 avg pace)
5.0 mi tempo, 34:00 (6:48 avg pace)
1.5 mi cool down, 12:24 (8:16 avg pace)
Thursday, August 3
Plan says: 6 miles easy
What I do: We were lucky to have our friends from Calgary staying with us Wednesday night so I stayed up late talking my friend's ear off. My alarm went off at 5 and it was raining/storming so I shut it off and went back to sleep. I left work early to get this run done and on my way home, it started downpouring. So I thought, "I'll do it after the kids are in bed." Then the kids were in bed and again, it was raining. I was zonked by that time so I just threw in the towel.
Looking back, I'm annoyed that I just didn't hop on the treadmill. After all, this is why I got a treadmill!
0 miles
Friday, August 4
Plan says: 6 miles easy
What I do: My husband has a weekend in Northern WI every year with his college buddies and this was the weekend he was going to be gone. SO I had planned on getting up super early and knocking my long run for the week out before he left. Except then 4:30 am came and I was like, ugh. I finally peeled myself out of bed at 5:15 which meant I wasn't doing 12 miles before work. I ended up with 6.4.
6.4 miles, 51:51, (8:06 avg pace)
Saturday, August 5
Plan says: 12 miles at long run pace (7:30-9:00)
What I do: I had big ideas that I might be able to get up before my kids and get on the treadmill. Unfortunately, Friday night was sort of a cluster getting them to bed. I might have fallen asleep before my son. They definitely woke me up in the morning so I stayed in bed snoozing in and out of consciousness while they watched TV.
I had big plans of taking them hiking a few times this summer and had yet to do anything about that so we loaded up and went to a nearby state park. They did better than I was expecting! We did lots of climbing. Being there actually made me want to do more trail running.
It came time for bed and again, it was a shit show. My son would not go the f*** to sleep. It was 8:30 and I was tired and I was about to just skip running but then I was just like, no. I let this bedtime situation infuriate me the night before, I was not going to do it again. I changed into my running clothes and jumped on the treadmill. It was slow and mentally so painful but I did it. I logged 6 miles. Best part was when I came back upstairs, everyone was asleep. I drank some Nuun mixed with LaCroix, read my book and crashed.
6 miles, 53:15 (8:52 avg)
Sunday, August 6
Plan says: 5 miles easy
What I do: My husband returned from his trip mid-afternoon so I was like, SEE YA! I went to run my long run and really had no motivation for it. I just kept saying one more mile and did a bunch of small loops (which mentally always helps me for some reason) and before I knew it, I had 12 miles in!
12 miles, 1:32:53 (7:44 avg pace)
Plan Miles: 45
Total Weekly Miles: 40.31
Monday, July 31
Plan says: 1.5 mile warm up, 5 x 1km at 5k/10k pace with 600 m recovery in between, 1.5 mile cool down
What I do: I went to a concert with my mom on Sunday night and thus, went to bed late, slept like crap and did not plan to get up early to get this done in the morning. I started this workout at 3:30 in the afternoon, it was 81 degrees and sunny.
For the most part, the heat did not bother me. Put that in the win jar. I incorrectly thought that 1km =0.63 miles so I technically did a bit over the 1K so I was pleased that my paces were below my goal pace for this workout (3:48 / 6:07 avg pace).
1.5 miles warm up, 12:05 (8:03 avg pace)
0.64 miles, 3:51.6 (6:04 avg pace) / 0.37 miles, 3:07.9 (8:24 avg pace)
0.63 miles, 3:48.8 (6:01) / 0.36 miles, 2:58.2 (8:09)
0.63 miles, 3:43.9 (5:55) / 0.37 miles, 3:08.6 (8:25)
0.63 miles, 3:47.4 (5:59) / 0.37 miles, 3:20.1 (8:59)
0.64 miles, 3:49.7 (6:00)
1.75 miles cool down, 15:09 (8:39 avg pace)
One of the big differences with the Hanson's Advanced half marathon training plan compared to the beginner marathon training plan is that the amount of speed work is larger in the advanced plan. In the beginner marathon plan, I had 6 weeks of mileage building (re: NO speed work), followed by 6 weeks that included speed work, followed by 6 weeks of "strength" work (1, 1.5, 2, and 3 mi repeats). The speed work weeks started with 400m repeats and ended with mile repeats. In this advanced plan, I have 9 weeks of speed work followed by 7 weeks of strength, so the speed work is done like a ladder, from 400m repeats up to mile repeats and back down to 400 m repeats. Thus, I had to do 1Ks a few weeks ago, during week 5 of training. I would say my pace was more consistent this time around and I recall the first session of 1Ks being a struggle. I was pleased that I gained some consistency and this was not as difficult as the first time around AND I did them in much hotter weather this second time!
Tuesday, August 1
Plan says: 0 miles
What I do: Rest.
Wednesday, August 2
Plan says: 1.5 mile warm up, 5 miles at half-marathon pace (6:44), 1.5 mile cool down
What I do: Had to set the alarm for 4:45 for this one as I had an early morning meeting at the office. UGH. Even though this alarm is a mere 15 minutes earlier than my standard, why does it seem so much earlier?! My sleep was terrible. My son fell out of bed at 3 AM and I never fell back asleep after that so the good news was that I was ready to go for this run. I grabbed my knuckle lights and ran the warm up in my neighborhood as well as the first 2 miles. Then I ditched the lights and grabbed my water bottle to finish it out of my hood. My goal for this was to ease into the tempo run and not start out mile 1 of tempo at full on pace. It went well. It was so humid already that morning so even though my pace was a little slow, I was satisfied.
1.5 mi warm up, 12:55 (8:36 avg pace)
5.0 mi tempo, 34:00 (6:48 avg pace)
1.5 mi cool down, 12:24 (8:16 avg pace)
Thursday, August 3
Plan says: 6 miles easy
What I do: We were lucky to have our friends from Calgary staying with us Wednesday night so I stayed up late talking my friend's ear off. My alarm went off at 5 and it was raining/storming so I shut it off and went back to sleep. I left work early to get this run done and on my way home, it started downpouring. So I thought, "I'll do it after the kids are in bed." Then the kids were in bed and again, it was raining. I was zonked by that time so I just threw in the towel.
Looking back, I'm annoyed that I just didn't hop on the treadmill. After all, this is why I got a treadmill!
0 miles
Friday, August 4
Plan says: 6 miles easy
What I do: My husband has a weekend in Northern WI every year with his college buddies and this was the weekend he was going to be gone. SO I had planned on getting up super early and knocking my long run for the week out before he left. Except then 4:30 am came and I was like, ugh. I finally peeled myself out of bed at 5:15 which meant I wasn't doing 12 miles before work. I ended up with 6.4.
6.4 miles, 51:51, (8:06 avg pace)
Saturday, August 5
Plan says: 12 miles at long run pace (7:30-9:00)
What I do: I had big ideas that I might be able to get up before my kids and get on the treadmill. Unfortunately, Friday night was sort of a cluster getting them to bed. I might have fallen asleep before my son. They definitely woke me up in the morning so I stayed in bed snoozing in and out of consciousness while they watched TV.
I had big plans of taking them hiking a few times this summer and had yet to do anything about that so we loaded up and went to a nearby state park. They did better than I was expecting! We did lots of climbing. Being there actually made me want to do more trail running.
It came time for bed and again, it was a shit show. My son would not go the f*** to sleep. It was 8:30 and I was tired and I was about to just skip running but then I was just like, no. I let this bedtime situation infuriate me the night before, I was not going to do it again. I changed into my running clothes and jumped on the treadmill. It was slow and mentally so painful but I did it. I logged 6 miles. Best part was when I came back upstairs, everyone was asleep. I drank some Nuun mixed with LaCroix, read my book and crashed.
6 miles, 53:15 (8:52 avg)
Sunday, August 6
Plan says: 5 miles easy
What I do: My husband returned from his trip mid-afternoon so I was like, SEE YA! I went to run my long run and really had no motivation for it. I just kept saying one more mile and did a bunch of small loops (which mentally always helps me for some reason) and before I knew it, I had 12 miles in!
12 miles, 1:32:53 (7:44 avg pace)
Plan Miles: 45
Total Weekly Miles: 40.31
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