Cellcom Green Bay Marathon Training Week 8 Recap

Week 8 was a week to be proud of.  I got shit done!

Monday Mar 6

Plan Says:  6 x 800, with 400 recovery and a 1 mile warm up and 1 mile cool down.  800s should be at 3:05

What I did:  1.2 mile warm up, 9:11 (7:37 avg pace).  I did this outside in our neighborhood at 5 AM - so 800m = .50 miles

1- 3:04
2- 3:04
3- 3:06
4- 3:07
5- 3:02
6- 3:04

My recovery 400s were in the 2:07-2:15 range.
1.3 mile cool down, 10:45 (8:16 avg).

True confession: I LOVE 800s.  Love them.  This workout felt great and I felt in control during the 800s even though they were fast.  I looked back at my 800 goal paces for last year's marathon training and they were not 3:05 so I had a lot of self doubt going into this workout.  OMG. 3:05 is too fast. Nope.  Nope it's not!

6.79 miles total.

Tuesday Mar 7
Plan Says: Off

What I did: off

Wednesday Mar 8
Plan Says: 5 mile tempo run at 7:15, with 1 mile warm up and cool down.

What I did:   I was on the treadmill for this as we had huge wind gusts that were shaking our house when I woke up at 4:45 AM.

1 mile warm up, 7.0 mph (8:34 avg pace).
5 tempo miles (8.0 mph, 8.1 mph, 8.2 mph, 8.3 mph, 8.4 mph) ----> 7:19 average
1 mile cool down, 7.0 mph.  (8:34 avg pace)

7 total miles, 53:48

Mentally this was tough.  Physically I was surprised at how good I felt, perhaps because last week's tempo run (of the same distance and pacing goals) felt so tough. A strategy I use to fight mental boredom on the treadmill is to push buttons. Thus, why I did gradual increments in pace for the tempo run.  I ended up slower than 7:15 so I should have started faster.  That is what happens when you don't calculate the pace with treadmill conversations BEFORE you run. I love the treadmill for recovery because I am forced to run slower than I would outside (look at mile warm up and cool down for Monday as an example.)

Thursday Mar 9
Plan Says: easy 5 miles

What I did:  I slept in because I felt lazy when my 4:45 AM alarm went off so I had little option but to start this when I got home from work before the bus came, even though I knew that I wouldn't get all 5 done then.  I ended up getting 3 done outside at 22:18 (7:25 avg pace) and then I went in and did the final 2 on the treadmill while my kids played.  I had to stop once to fix a sword, but otherwise I felt that this worked out fine.  Not ideal, but fine.  Speaking again to how the treadmill slows me down (a good thing!) my 2 miles were 17:16 total - around 8:34 pace!

5 total miles, 39:34 (7:55 avg pace)

Friday Mar 10
Plan Says: easy 6 miles

What I did:  It. was. cold.  OH my goodness.  6 miles before 6 AM.  What was awesome about this is that I was able to venture outside of my usual neighborhood laps to get 2 miles done outside the loops because it was light enough out.

6.03 miles, 47:39 (7:54 avg pace)

Saturday Mar 11
Plan Says: 10 miles at long run pace - 7:54 for me

What I did: I met my friend B at her place.  IT WAS COLD.  We made the unfortunate decision to run an out and back course and the first half was pretty quick because we didn't realize we had the wind at our back until we turned around and had to do 5 miles running into the wind.  The cold, icy, wind.  Honestly the last mile of this run was among the hardest I have ever done.  The wind was relentless.  BUT WE MADE IT!!!!!!!!!!!!!!!!!!!!!!!!!

10.02 miles, 1:18:02 (7:47 avg pace)

Check out these mile splits:
Out 5 - 8:06/7:59/7:24/7:25/7:23
Back 5 - 7:38/7:56/7:54/7:55/8:12  WIND!

While in Florida, my right hip felt bruised.  It hurt in one distinct spot.  I often bump into things so I thought I probably bumped it on a dresser or something.  It hurt again for the remainder of Saturday.  I did a hip reset on Jasyoga to help stretch it but it was still sore when I went to bed.  My right foot (top of the arch) still is nagging me - again, it doesn't hurt.  Just doesn't feel totally 100%.

Sunday Mar 12
Plan says: Easy 5 miles

What I did:  Easy 5 miles.  My plan was to get up to do this at 5:30 before my future SIL's bridal shower.  However, I randomly was up at 3:15, got sucked into "watching" (via Twitter and Instagram) the final miles of the speed project/Oiselle Birdstrike team and then fell asleep at 5 and next thing I knew it was 7:15.  Luckily it was still pretty light out, and it hadn't started snowing yet, that I was able to get outside after the kids were in bed.  I pre-calculated what I needed to run to clear 40 miles for the week.

5.22 miles, 41:43 (8:00 avg pace)

My hip seemed to be ok and not bothersome by this point.

Weekly Total
Plan says:  40 miles
What I did:  40.05 miles

8 weeks of marathon training done!    Yeehaw!  So far, I am really liking the Hanson plan.  It is challenging, but doesn't feel impossible...yet!  I felt I did a better job of slowing down on recovery/easy runs this week, although they still should be slower.  The Hanson recommended recovery range for my goal pace is 8:13-8:49.   I think right now I really have to be mindful to slow down.  As the miles pile on and it gets tougher, it will likely not be as difficult to slow down because my legs will be more fatigued.

Podcasts
1. Because I was on the treadmill this week, I listened to a podcast - and a good one at that!  I highly recommend ROO #193 Real Talk Reflections on Gratitude Grit + Grace 

Product Review: xx2i Optics France2 Sunglasses!!

It's time for another product review!

Product: xx2i France2 sunglasses

If you read nothing further, please note that I {HEART} these sunnies!!!

The France2 sunglasses by xx2i Optics are half rim sport sunglasses with adjustable temples, nose pads and interchangeable lenses which allow for a totally customizable fit.  These are all nice options to have but the two aspects of these sunnies that I put them over the top for me are:

1) THEY DO NOT MOVE.  Even at my sweatiest, they do not slide down my face.  I tested them out during a warm spell in Wisconsin, I wore them while running in hot and humid Florida, and I raced a 5K with them in the Bahamas.   They block all sun so I don't have to squint and STAY PUT.

and

2) THEY DO NOT FOG.  Period.

Other nice features:

• They come with a hard case to protect them in my "runch" bag
• Microfiber cleaning cloth included
• 365 money-back guarantee period - FOR REAL!  They give you a whole year to test them out!
• Lifetime warranty
• Reasonable price point:  At $59.99 regular price, these won't break the bank!

I opted for the classic tortoiseshell pattern but I may purchasing the hot pink! Or the orange! Or the green!  So many color options!

From now until March 28, if you use the code 'marchbibrave' you can get 50% (YES - FIFTY...as in HALF!) off your XX2I Optics purchase online.

Disclaimer: I received a pair of xx2i optics France2 sunglasses to review 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!  All opinions are my own and the links within this post do not provide any incentive to me personally, nor does your purchase of the product benefit me personally.

First Trail Race! The Big Foot 10K Trail Run!

I always start out a new year with intentions of trying some new things.  This year, I wanted to try some new things in the running arena.  I'm trying out a new marathon training plan, I'm trying out a dualthon in July, and now I'm going to try out trail running in June at The Bigfoot 5K and 10K Trail Run! 

I am excited about several aspects of this race:

1.  TRAIL.  To date, I have not really ever run on trails.  I love following trail runners on Instagram, I think the challenge of trying to run a fast trail race will be fun.

2.  10K.  The last 10K I ran was the Peachtree Road Race in Atlanta.  IN 2004.  Yeah.  Time to change that!

3.  My husband and I were just discussing trying to take advantage of some of the many state parks in WI this summer so this will afford us the opportunity to see Big Foot Beach State Park located in Lake Geneva, WI!

If you would like to join me, the code 'BibRaveBF17' at registration will earn you bonus race swag!

Register here.

"Disclaimer: I received a free entry to the Bigfoot Trail race 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!"

Recap of January and February Mileage Totals

I again am tracking monthly mileage to keep myself accountable to my overall goal of remaining consistent.  My son was born in December of 2013 and I started tracking mileage in 2014 with the goal of getting back into running more regularly.  It is interesting to me to reflect on the last years of running data.

I also ran spring marathons in 2015 and 2016 so mileage across all three years will likely follow similar patterns of having the high mileage months in the beginning of the year.

January

2014:  0

2015:  121.69

2016:  148.38

2017:  117.21

February

2014:  19.34

2015:  111.59

2016:  148.78

2017:  125.89

My YTD mileage for 2017 is higher than 2015 and lower than 2016 at the same time points.  This is in line with the line graph I charted about mileage expectations with the Hanson plan.  March 2016 was the highest mileage month I have ever had (165.99) so we will see how March 2017 stacks up!

Cellcom Green Bay Marathon Training: Week 7 Recap

The week of vacation running wasn't perfect, but I did get in some good workouts and while I totally missed the mileage goal for the week, I am happy with it.  It turns out that cruising and marathon training are not ideal companions.  Also, while I did get many opportunities to nap on our vacation, my night sleep was terrible.  ARGH.

Monday Feb 27

Plan Says:  8 x 600, with 400 recovery and a 1 mile warm up and 1 mile cool down.  600s should be at 2:18

What I did:  1 mile warm up, 8:27.  I did this on our hotel property - so 600m = .37 miles

1- 2:22
2- 2:19
3- 2:14
4- 2:17
5- 2:14
6- 2:15
7- 2:15
8- 2:18

My recovery 400s were in the 2:09-2:27 range.
1 mile cool down, 8:16.

This was a hard workout coming off of 2 8 milers, 2 days of walking around Disney parks ALL DAY, and done in some HEAT.  I was glad to be done with it and glad my paces were not awful.

Tuesday Feb 28
Plan Says: Off

What I did: off

We hit up Epcot this day so while I did not run, I still got a lot of walking in.

Wednesday Mar 1
Plan Says: 5 mile tempo run at 7:15, with 1 mile warm up and cool down.

What I did:   1 mile warm up, 7:51.  5 tempo miles (7:03, 7:06, 7:13, 6:56, 7:08).  1.1 mile cool down, 8:06.  7.1 total miles, 52:16.

This was by far the hardest workout of vacation.  It was so hot and humid this morning and I rode the struggle bus, but got it done.

Thursday Mar 2
Plan Says: easy 4 miles

What I did:  4.11 miles, 34:43 (8:27 avg pace)

Got this done early morning before my in-laws came to our resort to pick us up for the Disney Cruise!

Friday Mar 3
Plan Says: easy 6 miles

What I did:  I think I did 6 miles.  I ran for 48 minutes so I'm calling that 6 miles.  I did this onboard the ship.  Theoretically, one can run around deck 4 of the ship 3 times to get a mile.  When I ran, the had closed off one curve of the "track" so I ended up running a "U" shape for 48 minutes.  HOLY BORING.  This was a mental workout for sure.  Physically I felt really good.

Saturday Mar 4
Plan Says: 10 miles at long run pace - 7:54 for me

What I did: 
Ran a 5K plus a .6 mile cool down.

Ok...so you've been reading the week and I have been nailing all of my workouts. I'm about to ruin it for you!

I debated over running this 5K for a few days.  This was the day we were going to be on Castaway Cay which features a beautiful beach.  I'll be honest: I didn't really want to sacrifice beach time to run.  I do like the Castaway Cay 5K, even though it is totally a "fun run".  This was the second time I have done this "race".  It was a good chance to get some miles in off the ship on a beautiful island.  I decided to do it and run relaxed - no racing.  I still ended up finishing in 19:25 and won it very easily. I got a cool medal and still got to hang with my family on the beach the whole day.  WIN.

Sunday Mar 5
Plan says: Easy 6 miles

What I did:
Nothing.

Unfortunately I did not realize that we had to get off the ship EARLY and you had to put your suitcases out the night before.  That nixed the idea of getting an early workout in.  Then after a full day of traveling with two very overtired kids and getting home later than expected, I was not about to hop on my treadmill at 9 PM, knowing that I had to get up at 4:45 for Monday's workout.

Weekly Total
Plan says: 39 miles
What I did: 27.6 miles (womp womp)

7 weeks of marathon training done!  I missed two workouts but I feel that it is early enough in the process that I will be fine.  Trust me.  That beach was worth it :)

Cellcom Green Bay Marathon Week 6 Recap

This week started out really great and then sort of declined into a train wreck.  I had really crappy sleep this week, despite going to bed early.  My plan was to move things around so that I would get 5 of the 6 workouts done in WI, leaving a 4 mile run for the weekend in FL and an off day.
I am a decent vacation runner but am a little worried about getting all of the workouts done on our trip, 4 days of which will be on a ship.  Unfortunately due to the sleep situation, I didn't get out of bed Thursday or Friday morning as planned and thus had both 8 milers to do in FL over the weekend.  Not terrible, but not exactly great either given I have 6 more workouts to get in next week.  I knew when I made the decision to do the Hanson plan that it would be challenging to get it done during our annual FL trip.

In the meantime, here is my week 6 recap:

Monday Feb 20

Plan Says:  12 x 400, with 400 recovery and a 1 mile warm up and 1 mile cool down.  400s should be at 1:33

What I did:  1.05 mile warm up, 8:43.  I did this at 5 AM so the track was not open and I technically ran 12 x 0.25 mi.

1- 1:35
2- 1:36
3- 1:31
4- 1:29
5- 1:30
6- 1:30
7- 1:32
8- 1:32
9- 1:36
10- 1:32
11- 1:31
12- 1:31

My recovery 400s were in the 2:00-2:13 range.  1 mile cool down, 8:13.

This felt good.  I probably could have pushed myself more but am trying to start out by sticking to the suggested paces since I am using a 3:10 - 3:15 marathon goal pace to find my suggested pace in the Hanson's pace charts.  In anticipation of Tuesday's workout, I used the R8 Monday night.

Tuesday Feb 21
Plan Says: Off

What I did: 6.25 miles, 7:16 avg pace

One of the WI Oiselle Volee is running a crazy ultra race with some other Oiselle runners (including some elites).  She was doing a 10K time trial on Tuesday and trying to get 5- 10Ks in that day and looking for people to run with.  I offered her my 5 AM time slot and she took it.  It was fun to run with someone new and since I had a buddy, I felt comfortable leaving my 'hood and not doing the 5 AM loops.  I used this as my tempo run for the week, which was on the plan for Wednesday.  I was a little nervous about doing a tempo run right after a speed work session but my legs actually felt fine. Our avg pace was only a second slower than my prescribed tempo pace of 7:15 and felt good.

Wednesday Feb 22
Plan Says: 5 mile tempo run at 7:15

What I did:   4.78 miles.  Still running a day ahead here!  I got out at lunch during a 70 degree day and it was fabulous.  I really was working to keep my pace down but was still surprised at how fast it was when the miles beeped.

Thursday Feb 23
Plan Says: easy 4 miles

What I did:  Slept through my alarm.  I wanted to do an 8 miler this morning so that I would not have to do any long runs from this week in FL.  I don't remember I shutting my alarm off but I guess that is what I did.  I ended up doing a 4 miler before the bus arrived.   Correction:  I got in 3.8 miles before the bus arrived and because I am mother of the year, I made my daughter wait in the driveway where I could see her and ran small laps until I got to 4 miles.

4 miles, 30:38 (7:38 avg pace)

Friday Feb 24
Plan Says: easy 8 miles

What I did:  Off.  Again, alarm was set for 4:45 AM.  Given that I was awake from 12:30 - 3:30, I knew this was not going to happen.  It is what it is.

We left for FL on Friday afternoon!

Saturday Feb 25
Plan Says: easy 8 miles

What I did: 
8.12 miles, 1:00:52 (7:30 pace)
My first FL run was great, despite getting no sleep the night before. I was up at 6 and out the door before a full day of walking around the parks.

Sunday Feb 26
Plan says: Easy 4 miles

What I did:
8.06 miles, 1:04:34 (8:01 avg pace)
My legs were definitely tired for this but not hurting. I started speeding up unintentionally halfway through and really forced myself to go slow. Another beautiful FL morning and my last run through Celebration as we moved onto Fisney property tonight!

Weekly Total
Plan says: 39 miles
What I did: 39.12 miles

6 weeks of marathon training done!  My first week with speed and tempo was great. In fact this week is almost the same number of miles as my peak week pre-Boston. That is awesome and a little frightening as to what is ahead!!!  I love running fast! My workouts had to be rearranged but they were all done! Week 7 will be all on vacation, including a 10 mile run on a ship. Next week's recap promises to be interesting!

Friday Links!

I am hours away from hopping on a plane for our annual family vacation to FL.  Half of my suitcase is running clothes.  Part of our vacation will be onboard a ship...the same part where I am scheduled to run 10 miles.  Things will be interesting in my week 7 mileage recap for sure!

Here are a few things I read this week:

1. Molly Huddle's NYC Marathon Recap

2.  How to Run 100 Miles
I'm not really interested in the ultra running scene, as I already feel the marathon presents me with more challenges than I can sometimes handle, but there are some great takeaways in this blog post, particularly if you, like me, are trying to get over all of the mental hurdles in long distance running.
"Step one to running 100 miles is becoming 100% comfortable with the uncomfortable realities of failure."

3. More treadmill tricks from Salty Running
I haven't set foot on our treadmill in quite a while due to our glorious bout of weather we have been having, but I am always a fan of the "push all the buttons" method of getting through a treadmill run!

Enjoy your weekend!  I am going to try getting my week 6 training recap up on Monday as usual, but you may be waiting an additional week.  I know. It's killing you! ;)