I am excited to be doing the 2017 Milwaukee Running Festival half marathon again this year! Even better, I am participating for free due to winning an Instagram contest sponsored by Momentum MKE , a running coach service.
The race is October 15, several weeks earlier than last year. I loved this race last year and it is the site of my current half marathon PR: 1:29:14! It's officially added to the 2017 race calendar (on the sidebar to the right).
Thanks Momentum MKE!
Tuesday, January 31, 2017
Monday, January 30, 2017
Cellcom Green Bay Marathon Week 2 Training Recap + Icebreaker Marathon Relay Race!
Week 2 didn't get any easier. (I know...you're sitting there shocked.) My husband's grandmother passed away last Wednesday so we had lots going on. Additionally, I got sick (again) with a sore throat, congestion and laryngitis. I still managed to get runs in 6 days last week and had the Icebreaker Marathon Relay Race!
Monday
Plan Says: Easy 2 miles
What I did: 4.25 miles, 31:12 (7:21 avg pace). Another shorts run in January!
Tuesday
Plan Says: Off
What I did: 5.2 miles, 41:47 (8:02 avg pace) Yay! Above 8:00 pace!
Wednesday
Plan Says: easy 3 miles
What I did: Off.
Thursday
Plan Says: easy 3 miles
What I did: 5.1 miles, 40:16 (7:54 avg pace)
It had snowed overnight so I did this in Yaktrax. The snow was not a clumpy snow this time so the Yaktrax worked beautifully. No slippage. I felt very sluggish and the beginnings of the sore throat.
Friday
Plan Says: easy 3 miles
What I did: 4 miles, 31:58 (8:00 avg pace). More sore throat and sinus action!
Saturday:
Plan Says: easy 4 miles
What I did: Today I had the Icebreaker Marathon Relay at the Pettit National Ice Center. The track is ~450 m around and like last year, Oiselle had a great presence. We ended up with 8 teams of 4 people each. Each of the 8 teams had the same strategy: Every person runs 12 x 800 (really 900m).
Based on my experience last year, I knew my lungs and throat would hurt by the end of the day. Since I already had a sore throat, I knew it would be worse. I drank a lot of warm Nuun in the beginning which really helped. I was sorry I didn't bring more. I did about a mile warm up with my team and then we were off. I again was the lead runner, which I love because it is the first laps are the only time you can truly be competitive since it is near impossible to tell what place you are in and who is on what team during the other laps of the event.
I CRUSHED my first split, likely due to the fact that they started off playing Bruce Springsteen's Born to Run. (Since it is indoor and around a track, they play music the whole time.) I was really happy with my splits for the race, which ranged from 3:07 - 3:17. My legs started to feel heavy towards the end but I still maintained an even pace. My team finish time was 2;48:04, good for 4th place. We missed 3rd place by 3 seconds!!! The event was more competitive this year. Last year my team won this race easily with a 2:43:10. This year's women's team won with a 2:36:15!!
I was very run down afterwards. I used my Roll Recovery R8 and drank lots of warm nuun and tried to go to bed early but had trouble sleeping.
Sunday:
Plan says: off
What I did: We had my husband's grandmother's funeral and my grandfather's surprise 80th birthday party lined up for this day. It was slightly emotionally draining and I still didn't feel that well. After the day's events were over and we got the kids to bed, I managed 3.5 miles on our NEW TREADMILL! The treadmill arrived Wednesday and we unpacked it that night and brought it down to our basement piece by piece. Originally we had planned to put it in the unfinished portion of our basement but my husband thought that was too depressing. The problem was that the finished part of our basement has carpet and I didn't buy a treadmill mat. Hello Amazon Prime.
The treadmill mat arrived on Friday so we spent Friday night assembling the treadmill. It took us 1 hour and 15 minutes and was definitely not bad. And do you know who is running on that treadmill as I type?!
YES.
My husband. AHHHH! I'll turn him into a runner yet.
Weekly Total
Plan says: 15 miles
What I did: 29.85 miles
Outside of my race, my runs were on the slower end which I was happy about even though some days they felt a little strenuous, likely because I was not feeling 100%. Bring on week 3.
Weekly takeaways:
1. Need to continue to try to slow pace down on the easy days.
2. Continue working on mobility from the hip down.
3. Warm Nuun is amazing.
Monday
Plan Says: Easy 2 miles
What I did: 4.25 miles, 31:12 (7:21 avg pace). Another shorts run in January!
Tuesday
Plan Says: Off
What I did: 5.2 miles, 41:47 (8:02 avg pace) Yay! Above 8:00 pace!
Wednesday
Plan Says: easy 3 miles
What I did: Off.
Thursday
Plan Says: easy 3 miles
What I did: 5.1 miles, 40:16 (7:54 avg pace)
It had snowed overnight so I did this in Yaktrax. The snow was not a clumpy snow this time so the Yaktrax worked beautifully. No slippage. I felt very sluggish and the beginnings of the sore throat.
Friday
Plan Says: easy 3 miles
What I did: 4 miles, 31:58 (8:00 avg pace). More sore throat and sinus action!
Saturday:
Plan Says: easy 4 miles
What I did: Today I had the Icebreaker Marathon Relay at the Pettit National Ice Center. The track is ~450 m around and like last year, Oiselle had a great presence. We ended up with 8 teams of 4 people each. Each of the 8 teams had the same strategy: Every person runs 12 x 800 (really 900m).
Based on my experience last year, I knew my lungs and throat would hurt by the end of the day. Since I already had a sore throat, I knew it would be worse. I drank a lot of warm Nuun in the beginning which really helped. I was sorry I didn't bring more. I did about a mile warm up with my team and then we were off. I again was the lead runner, which I love because it is the first laps are the only time you can truly be competitive since it is near impossible to tell what place you are in and who is on what team during the other laps of the event.
I CRUSHED my first split, likely due to the fact that they started off playing Bruce Springsteen's Born to Run. (Since it is indoor and around a track, they play music the whole time.) I was really happy with my splits for the race, which ranged from 3:07 - 3:17. My legs started to feel heavy towards the end but I still maintained an even pace. My team finish time was 2;48:04, good for 4th place. We missed 3rd place by 3 seconds!!! The event was more competitive this year. Last year my team won this race easily with a 2:43:10. This year's women's team won with a 2:36:15!!
I was very run down afterwards. I used my Roll Recovery R8 and drank lots of warm nuun and tried to go to bed early but had trouble sleeping.
Sunday:
Plan says: off
What I did: We had my husband's grandmother's funeral and my grandfather's surprise 80th birthday party lined up for this day. It was slightly emotionally draining and I still didn't feel that well. After the day's events were over and we got the kids to bed, I managed 3.5 miles on our NEW TREADMILL! The treadmill arrived Wednesday and we unpacked it that night and brought it down to our basement piece by piece. Originally we had planned to put it in the unfinished portion of our basement but my husband thought that was too depressing. The problem was that the finished part of our basement has carpet and I didn't buy a treadmill mat. Hello Amazon Prime.
The treadmill mat arrived on Friday so we spent Friday night assembling the treadmill. It took us 1 hour and 15 minutes and was definitely not bad. And do you know who is running on that treadmill as I type?!
YES.
My husband. AHHHH! I'll turn him into a runner yet.
Weekly Total
Plan says: 15 miles
What I did: 29.85 miles
Outside of my race, my runs were on the slower end which I was happy about even though some days they felt a little strenuous, likely because I was not feeling 100%. Bring on week 3.
Weekly takeaways:
1. Need to continue to try to slow pace down on the easy days.
2. Continue working on mobility from the hip down.
3. Warm Nuun is amazing.
Friday, January 27, 2017
Friday Links!
What a week, which is culminating in me having another bout of sinus/cough and laryngitis. FUN! I am looking forward to running in a 4-woman team for the Icebreaker Indoor Marathon Relay tomorrow. Last year, my team won the women's division! I'm hoping to repeat this year.
Here are some links:
1. Here's What A Former Running Prodigy Has to Say to the Haters
Lesson: Be Kind.
2. Vaulting Over Fear
I'm still working on my "mommy neutral face" in regards to parenting
3. Athletes for Yoga: Alysia Montano
Includes a code for a free month of JasYoga!!
4. I just signed up for the Women Who Fly sweepstakes put on my Hoka One One. They have 4 "tracks" with 4 elite "coaches". I signed up for the marathon and my mentor is Magdalena Boulet! I followed Magda on social media after listening to the ROO interview with her.
Sweepstakes implies contest right? I love this contest because just for entering you get training tips from the mentor and the grand prize is a weekend trip to Santa Barbara to "train, eat and hang out with the 4 women". Um...yes please!
Enjoy your weekend!
Here are some links:
1. Here's What A Former Running Prodigy Has to Say to the Haters
Lesson: Be Kind.
2. Vaulting Over Fear
I'm still working on my "mommy neutral face" in regards to parenting
3. Athletes for Yoga: Alysia Montano
Includes a code for a free month of JasYoga!!
4. I just signed up for the Women Who Fly sweepstakes put on my Hoka One One. They have 4 "tracks" with 4 elite "coaches". I signed up for the marathon and my mentor is Magdalena Boulet! I followed Magda on social media after listening to the ROO interview with her.
Sweepstakes implies contest right? I love this contest because just for entering you get training tips from the mentor and the grand prize is a weekend trip to Santa Barbara to "train, eat and hang out with the 4 women". Um...yes please!
Enjoy your weekend!
Tuesday, January 24, 2017
Cellcom Green Bay Marathon Training Week 1 Recap
I have wrapped up the first week (of 18 total) of marathon training. I should have considered it a sign that I had to change up the plan on the VERY FIRST DAY due to icy conditions.
I mentioned that the plan starts off very slow and that I was going to try to continue with the current rate of running I had going (~28-30 miles per week) until week 6 when the plan would essentially "catch up" to my current mileage. For simplicity's sake, I am going to post what I should have been doing per my plan for the weekly recaps.
Monday
Plan Says: Off.
What I did: Off. I wanted to run this day and have Tuesday be my day off since that will be my official "off" day. Unfortunately it was an ice storm all day so I had to make it an off day, since I do not yet have an indoor running option (P.S. Treadmill gets delivered TOMORROW!).
Tuesday
Plan Says: Off
What I did: 4.57 miles, 34:05 (7:28 avg pace)
Wednesday
Plan Says: easy 3 miles (easy defined as 8:13-8:49 avg pace)
What I did: 5.5 miles, 42:12 (7:40 avg pace) over Runch! I woke up early to get this run in before work, got dressed, started running and was sliding all over the place. DAMN ICE! I called it quits after 3 minutes. The temperatures warmed the ground enough so that by lunch, it was no longer slippery and I got a good run in, and a break from the office!
Thursday
Plan Says: off
What I did: 3.45 miles, 26:01 (7:33 avg pace)
Friday
Plan Says: easy 3 miles
What I did: Set my alarm for 5 AM to get a run in prior to the day since we were leaving after school/work for a long weekend in Wisconsin Dells with my siblings and mom. At 4:50 AM, my son woke up with a mild fever and headache. I cannot make this shit up! No running that morning for me. I think to myself that I can maybe get a treadmill run in at the resort after kids go to bed.
Then, I start feeling sick myself in the afternoon. I somehow got myself home to chug some pepto-bismol. My husband scraped me off the couch to get into the car where I promptly fell asleep in the front seat for most of the 2 hour drive. I got to the resort, chugged some more Pepto, got lost in the resort with my 3 year old. AHHH. The two of us went to bed early.
ZERO miles ran.
Saturday:
Plan Says: easy 4 miles
What I did: Despite the fact that 3/4 of my duffel was running clothes, I passed on the long run. I still wasn't feeling well. I took a nap instead of ran and went to bed early.
Sunday:
Plan says: off
What I did: I felt back to normal by Sunday so I decided to go for a run around the resort. Except for the fact that in my nausea episode Friday night I forgot to grab my Garmin which was charging by the computer. I grabbed and ran with my cell phone. Based on the activity monitor on that, I believe I ran 3.6 miles.
Weekly Total
Plan says: 10 miles
What I did: 17.12 miles
While I am happy that I at least cleared the week 1 plan total, this is almost half of what my goal mileage was for the week. Womp womp. Not exactly a stellar start, but it is a new week!
Weekly takeaways:
1. Need to continue to try to slow pace down on the easy days.
2. Continue working on mobility from the hip down. (Calves, right anterior tibial tendon still cranky)
3. Runch is a good option to try to work in one day a week!
I mentioned that the plan starts off very slow and that I was going to try to continue with the current rate of running I had going (~28-30 miles per week) until week 6 when the plan would essentially "catch up" to my current mileage. For simplicity's sake, I am going to post what I should have been doing per my plan for the weekly recaps.
Monday
Plan Says: Off.
What I did: Off. I wanted to run this day and have Tuesday be my day off since that will be my official "off" day. Unfortunately it was an ice storm all day so I had to make it an off day, since I do not yet have an indoor running option (P.S. Treadmill gets delivered TOMORROW!).
Tuesday
Plan Says: Off
What I did: 4.57 miles, 34:05 (7:28 avg pace)
Wednesday
Plan Says: easy 3 miles (easy defined as 8:13-8:49 avg pace)
What I did: 5.5 miles, 42:12 (7:40 avg pace) over Runch! I woke up early to get this run in before work, got dressed, started running and was sliding all over the place. DAMN ICE! I called it quits after 3 minutes. The temperatures warmed the ground enough so that by lunch, it was no longer slippery and I got a good run in, and a break from the office!
Thursday
Plan Says: off
What I did: 3.45 miles, 26:01 (7:33 avg pace)
Friday
Plan Says: easy 3 miles
What I did: Set my alarm for 5 AM to get a run in prior to the day since we were leaving after school/work for a long weekend in Wisconsin Dells with my siblings and mom. At 4:50 AM, my son woke up with a mild fever and headache. I cannot make this shit up! No running that morning for me. I think to myself that I can maybe get a treadmill run in at the resort after kids go to bed.
Then, I start feeling sick myself in the afternoon. I somehow got myself home to chug some pepto-bismol. My husband scraped me off the couch to get into the car where I promptly fell asleep in the front seat for most of the 2 hour drive. I got to the resort, chugged some more Pepto, got lost in the resort with my 3 year old. AHHH. The two of us went to bed early.
ZERO miles ran.
Saturday:
Plan Says: easy 4 miles
What I did: Despite the fact that 3/4 of my duffel was running clothes, I passed on the long run. I still wasn't feeling well. I took a nap instead of ran and went to bed early.
Sunday:
Plan says: off
What I did: I felt back to normal by Sunday so I decided to go for a run around the resort. Except for the fact that in my nausea episode Friday night I forgot to grab my Garmin which was charging by the computer. I grabbed and ran with my cell phone. Based on the activity monitor on that, I believe I ran 3.6 miles.
Weekly Total
Plan says: 10 miles
What I did: 17.12 miles
While I am happy that I at least cleared the week 1 plan total, this is almost half of what my goal mileage was for the week. Womp womp. Not exactly a stellar start, but it is a new week!
Weekly takeaways:
1. Need to continue to try to slow pace down on the easy days.
2. Continue working on mobility from the hip down. (Calves, right anterior tibial tendon still cranky)
3. Runch is a good option to try to work in one day a week!
Friday, January 20, 2017
Friday Links!
1. Love Oiselle's Destroy // Create campaign
4. Working on Pumping my Calves - I don't know if it is due to the weather, some biomechanical imbalance, or what, but my calves cannot loosen up. ARGH!
5. Bookmarking this link (Build Mental Strength on the 'Mill) for Wednesday when my treadmill arrives!!!!
6. This motivational trick
Tuesday, January 17, 2017
Hansons Marathon Method
The Cellcom Green Bay Marathon is 18 weeks away! I have mentioned numerous times on this blog that I am going to use the beginner marathon training plan from the Hansons Marathon Method (HMM) book to prepare for this race.
A few factors went into my decision to try this plan.
1. For the past two years, I have been in the "quality, not quantity" camp. It's no secret that I find it challenging to find time in each day to run. I have achieved moderate success with the whole running 4x/week plan - achieving 2 BQs and a marathon PR by doing so. However, I needed a new challenge to make me motivated to do another marathon I feel like I have hit my plateau with the quality, not quantity and I wonder if adding mileage will help me achieve a new marathon PR.
2. I buy the arguments for the method, as described in the book, enough to give it a go.
3. Desi Linden (a Hansons-Brooks athlete).
4. I am so curious! I can't remember the exact moment when I became intrigued by HMM, but it was sometime during the fall of 2016. I think the first I had heard of it was from the We Love Oiselle group page on Facebook where some people were talking about it. Then, I started seeing it pop up more and more. Towards the end of 2016, I checked the book out of the library and read it. I joined two HMM groups on Facebook. Eventually I decided that I was up for the challenge and bought the book (which is updated from the one I read from the library) and committed to trying it.
5. I like the group aspect of the Facebook page. My sometimes training partner BH is also using the method to prep for Boston 2017, so I also have a local sounding board.
6. It is radically different from any marathon training plan that I have tried (e.g., Hal Higdon, personalized plan via coach, Train Like a Mother: Own It ). I have to run six days a week for eighteen weeks. HOLY SHIT. That blows my mind.
7. I don't have to run 3 - 20+ mile runs in preparation. Yes, yes...I know that the Hanson plan is tough and that it is naive to just look at the long run mileage. But I'm not going to lie - not seeing a twenty-something mile run AT ALL is kind of awesome.
At first I was not sure which plan I should use - the "Beginner" version or the "Advanced". After trolling the HMM Community group page on Facebook, I determined that I would use the Beginner plan, which is recommended for your first foray into HMM no matter how many marathons you have under your belt.
Next, I was unsure of how to transition to the Beginner plan. The first 5 weeks of this 18 week plan are base building - no speed work, minimal long runs, and minimal mileage. The weekly mileage that I have been working on for the past several weeks is greater than each of the first 5 weeks. I posed this question to the Facebook group page and received numerous responses, including from Luke Humphrey, the book's author, to let the plan catch up to you. (Luke also reaffirmed my decision to start with the Beginner plan as several of the respondents also thought I should go with the Advanced plan.)
My current weekly mileage is at week 6 of the HMM Beginner plan so I really will be following the it for the last 13 weeks of my marathon training. Instead of doing long runs on Sundays per the plan, I am doing long runs on Saturdays, which works better for my family weekend schedule. This shifts the whole schedule back one day so Tuesdays will be my off day, Mondays will be my speed/strength day, and Wednesdays will be my tempo day. For the first six weeks, I am going to work on some principles of the plan:
1. Maintaining 6 running, 1 off days per week.
2. Long run on Saturday, followed by a recovery run on Sunday.
3. Tuesday off day.
4. Monday and Wednesday faster pace runs, SLOW DOWN on other runs.
5. Gradually build my mileage from weeks 1-5 so that week 6's 39 miles don't feel crazy.
No doubt I am still a little unsure on how this will all shake out. I feel like I am coming into this marathon training session more prepared than I was for any previous marathon, having a solid consistent year under my belt. I reviewed my weekly mileage for the Wisconsin Marathon in 2015, which is where I set my current PR of 3:25:50. I also reviewed my weekly mileage for Boston 2016. Things were much more consistent as compared to the previous year, as the red line shows! You can see how the weekly mileage for Hanson plan compares to both my 2015 and 2016 marathon training, in table and graph form!
I look forward to sharing my training with you over the next 18 weeks!
A few factors went into my decision to try this plan.
1. For the past two years, I have been in the "quality, not quantity" camp. It's no secret that I find it challenging to find time in each day to run. I have achieved moderate success with the whole running 4x/week plan - achieving 2 BQs and a marathon PR by doing so. However, I needed a new challenge to make me motivated to do another marathon I feel like I have hit my plateau with the quality, not quantity and I wonder if adding mileage will help me achieve a new marathon PR.
2. I buy the arguments for the method, as described in the book, enough to give it a go.
3. Desi Linden (a Hansons-Brooks athlete).
4. I am so curious! I can't remember the exact moment when I became intrigued by HMM, but it was sometime during the fall of 2016. I think the first I had heard of it was from the We Love Oiselle group page on Facebook where some people were talking about it. Then, I started seeing it pop up more and more. Towards the end of 2016, I checked the book out of the library and read it. I joined two HMM groups on Facebook. Eventually I decided that I was up for the challenge and bought the book (which is updated from the one I read from the library) and committed to trying it.
6. It is radically different from any marathon training plan that I have tried (e.g., Hal Higdon, personalized plan via coach, Train Like a Mother: Own It ). I have to run six days a week for eighteen weeks. HOLY SHIT. That blows my mind.
7. I don't have to run 3 - 20+ mile runs in preparation. Yes, yes...I know that the Hanson plan is tough and that it is naive to just look at the long run mileage. But I'm not going to lie - not seeing a twenty-something mile run AT ALL is kind of awesome.
At first I was not sure which plan I should use - the "Beginner" version or the "Advanced". After trolling the HMM Community group page on Facebook, I determined that I would use the Beginner plan, which is recommended for your first foray into HMM no matter how many marathons you have under your belt.
Next, I was unsure of how to transition to the Beginner plan. The first 5 weeks of this 18 week plan are base building - no speed work, minimal long runs, and minimal mileage. The weekly mileage that I have been working on for the past several weeks is greater than each of the first 5 weeks. I posed this question to the Facebook group page and received numerous responses, including from Luke Humphrey, the book's author, to let the plan catch up to you. (Luke also reaffirmed my decision to start with the Beginner plan as several of the respondents also thought I should go with the Advanced plan.)
My current weekly mileage is at week 6 of the HMM Beginner plan so I really will be following the it for the last 13 weeks of my marathon training. Instead of doing long runs on Sundays per the plan, I am doing long runs on Saturdays, which works better for my family weekend schedule. This shifts the whole schedule back one day so Tuesdays will be my off day, Mondays will be my speed/strength day, and Wednesdays will be my tempo day. For the first six weeks, I am going to work on some principles of the plan:
1. Maintaining 6 running, 1 off days per week.
2. Long run on Saturday, followed by a recovery run on Sunday.
3. Tuesday off day.
4. Monday and Wednesday faster pace runs, SLOW DOWN on other runs.
5. Gradually build my mileage from weeks 1-5 so that week 6's 39 miles don't feel crazy.
No doubt I am still a little unsure on how this will all shake out. I feel like I am coming into this marathon training session more prepared than I was for any previous marathon, having a solid consistent year under my belt. I reviewed my weekly mileage for the Wisconsin Marathon in 2015, which is where I set my current PR of 3:25:50. I also reviewed my weekly mileage for Boston 2016. Things were much more consistent as compared to the previous year, as the red line shows! You can see how the weekly mileage for Hanson plan compares to both my 2015 and 2016 marathon training, in table and graph form!
| Week | 2015 | 2016 | Hanson Plan |
| 18 | 27.53 | 29.4 | 10 |
| 17 | 30.32 | 31.4 | 15 |
| 16 | 27.01 | 31.7 | 21 |
| 15 | 13.56 | 28.95 | 21 |
| 14 | 33.25 | 33.83 | 24 |
| 13 | 23.61 | 29.37 | 39 |
| 12 | 30.75 | 33.56 | 38 |
| 11 | 25 | 35.89 | 41 |
| 10 | 32.21 | 35.96 | 47 |
| 9 | 28.75 | 34.02 | 46 |
| 8 | 10 | 39.38 | 54 |
| 7 | 26.48 | 34.18 | 49 |
| 6 | 16.35 | 38.84 | 56 |
| 5 | 36.35 | 35.52 | 49 |
| 4 | 31.02 | 39.75 | 57 |
| 3 | 25.85 | 33.71 | 50 |
| 2 | 22.04 | 18.45 | 49 |
| 1* | 33.2 | 36.15 | 50 |
| *weekly mileage includes marathon | |||
Monday, January 16, 2017
Week in Review!
Happy Monday. Today officially kicks off marathon training! 18 weeks of lots of running ahead!
Last week was a great week for me. My goal for the week was to run my easy runs at an easy pace in preparation for marathon training. The Hanson pace chart has my "easy" pace at 8:13 - 8:49/mile so I was attempting to get closer to that. I did ok. The weather was moderate last week which was lucky for me. I again got in six running days!
Monday: 4 miles, 31:25 (7:51 avg pace)
Tuesday: 4.07 miles, 34:33 (8:29 avg pace)
Tuesday morning I woke up at 5 AM to run. I was greeted by a fresh blanket of white snow so I wore my yaktrax. The snow was so pretty and at times I felt like I was in a movie because I was running down the middle of a street with no tire tracks, footprints or anything and the air was very still. The snow was very clumpy though so every so often my yaktrax would get clumped up with snow which was annoying. This made it very easy to be in my "recovery" zone though! Check out that pace!
Wednesday: 5.01 miles, 35:23 (7:04 avg pace)
Thursday: 2.7 miles, 19:35 (7:15 avg pace)
This was fast because I was trying desperately to squeeze this in before the bus arrived and hit 3 miles minimum. Alas! I didn't make it.
Friday: Off
Saturday: Friday night we went out with my book club for our annual holiday gathering (which was pushed to January this year). We stayed up late (midnight bedtime) and I had two beers + a glass of sparkling rose. I am at the point in life where I can have one alcoholic drink and feel effects of it so it was no surprise when I woke up on Saturday feeling "meh". We were taking the kids to a college basketball game in the afternoon so I headed out for my run mid-morning. I knew I was dehydrated but I forced myself to go because how I was feeling was self-induced.
It was a long run of constant "just get to the next mile". While I don't recommended not getting enough sleep and having a few drinks the night before a long run, it was good practice for sticking it out when I don't feel perfect, something I need to work on.
All that positive self talk paid off. I hit 9 miles faster than last week, when I was feeling great! I had a burst of positive mindset in the 5-6 mile range, which is reflected in my per mile average pace. I had trouble holding on to that pace. I was going to quit at the one hour mark but I forced myself to get to 9. I knew that last week's 9 mile time was in the 1:03 range, and at the one hour mark, I was at 8.5/8.6 land so I just pushed hard to get a final mile split of 6:38. You can bet I spent the afternoon chugging Nuun.
Mile 1: 7:20
Mile 2: 7:24
Mile 3: 7:12
Mile 4: 7:05
Mile 5: 6:42
Mile 6: 6:38
Mile 7: 6:55
Mile 8: 6:59
Mile 9: 6:38
9.01 miles, 1:02:56 (6:59 avg pace)
Sunday: 4.34 miles, 32:48 (7:33 avg pace)
My legs were definitely sore for this. The pace was faster than I wanted to be at, given this should have been a "recovery" run.
Total Weekly Mileage: 29.13
Last week was a great week for me. My goal for the week was to run my easy runs at an easy pace in preparation for marathon training. The Hanson pace chart has my "easy" pace at 8:13 - 8:49/mile so I was attempting to get closer to that. I did ok. The weather was moderate last week which was lucky for me. I again got in six running days!
Monday: 4 miles, 31:25 (7:51 avg pace)
Tuesday: 4.07 miles, 34:33 (8:29 avg pace)
Tuesday morning I woke up at 5 AM to run. I was greeted by a fresh blanket of white snow so I wore my yaktrax. The snow was so pretty and at times I felt like I was in a movie because I was running down the middle of a street with no tire tracks, footprints or anything and the air was very still. The snow was very clumpy though so every so often my yaktrax would get clumped up with snow which was annoying. This made it very easy to be in my "recovery" zone though! Check out that pace!
Wednesday: 5.01 miles, 35:23 (7:04 avg pace)
Thursday: 2.7 miles, 19:35 (7:15 avg pace)
This was fast because I was trying desperately to squeeze this in before the bus arrived and hit 3 miles minimum. Alas! I didn't make it.
Friday: Off
Saturday: Friday night we went out with my book club for our annual holiday gathering (which was pushed to January this year). We stayed up late (midnight bedtime) and I had two beers + a glass of sparkling rose. I am at the point in life where I can have one alcoholic drink and feel effects of it so it was no surprise when I woke up on Saturday feeling "meh". We were taking the kids to a college basketball game in the afternoon so I headed out for my run mid-morning. I knew I was dehydrated but I forced myself to go because how I was feeling was self-induced.
It was a long run of constant "just get to the next mile". While I don't recommended not getting enough sleep and having a few drinks the night before a long run, it was good practice for sticking it out when I don't feel perfect, something I need to work on.
All that positive self talk paid off. I hit 9 miles faster than last week, when I was feeling great! I had a burst of positive mindset in the 5-6 mile range, which is reflected in my per mile average pace. I had trouble holding on to that pace. I was going to quit at the one hour mark but I forced myself to get to 9. I knew that last week's 9 mile time was in the 1:03 range, and at the one hour mark, I was at 8.5/8.6 land so I just pushed hard to get a final mile split of 6:38. You can bet I spent the afternoon chugging Nuun.
Mile 1: 7:20
Mile 2: 7:24
Mile 3: 7:12
Mile 4: 7:05
Mile 5: 6:42
Mile 6: 6:38
Mile 7: 6:55
Mile 8: 6:59
Mile 9: 6:38
9.01 miles, 1:02:56 (6:59 avg pace)
Sunday: 4.34 miles, 32:48 (7:33 avg pace)
My legs were definitely sore for this. The pace was faster than I wanted to be at, given this should have been a "recovery" run.
Total Weekly Mileage: 29.13
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