Monday, September 29, 2014

Chicago Marathon Training - Week 16

We are in the taper folks! This week brought a reduction in mileage as well as me being sick. I have just been feeling run down and Thursday and Friday was home from work attempting to rest up. 

I think it is just work + marathon training + busy social calendar catching up with me finally. 

Sadly, I have craziness coming up. A wedding this weekend, then Chicago, then a trip to Boston, then another wedding I am in and finally NYCM. 

Life ain't slowing down any time in the near future. 

And here was last week's training:

Monday - 5 miles @ 10:05 - I was surprised my legs felt pretty good after the 20 on Sunday

Tuesday - Cross Train - 75 minutes on the AMT.

Wednesday - 7 miles @ 10:51 - I was feeling shitty and kept this sucker slow.

Thursday - Home sick and got a guilty conscience that I needed to work out. I was smart enough to not run but umm then I decided to do about 60 mins of HIIT. I did this video from Blogilates a few times and then added in another half hour of a HIIT circuit I put together. Dripping sweaty mess in the privacy of my own home. But during the video who knew 50 seconds could seem so.long. 

Friday - Full rest day. I was home sick again and made myself actually REST. 

Saturday - I took a barre class then ran 7 miles @ 9:41 - I am LOVING barre. I am kind of ready to be out of marathon mode and really tone it up. Barre will be making a frequent appearance in my workout rotation.

Sunday - 
Bronx 10 Mile + extra. Planned to hit at least 12 but work emergency = me fielding calls while running and throwing in the towel once it finished (but yay negative splits!!)  Splits: 10:01, 9:34, 10:20, 10:10, 9:50, 10:16, 10:06, 9.48, 9:46, 9:43, 9:30

Buns were on fire - Bronx is NOT flat. Don't take barre classes the day before a long run. Noted. 

Total Miles: 30 miles - I missed one run - had planned to hit the mid 30's but I was better off having 4 days of running considering how I felt. 

Tuesday, September 23, 2014

Chicago Marathon Training - Week 15

And just like that folks...we are tapering. I completed my final long long run after a stupid crazy Saturday which included a 5K, trapeze class and bachelorette party...and couldn't be happier that I will not be running anything over 2 1/2 hours until the marathon! 

I should probably PLAN my taper more but I just know what my long runs look like. I will reduce most likely 80% of my max week total this week. So mileage goal is in the mid 30's this week, probably down to 30 next and 2-3 runs the week of the marathon to shake out. 

I feel confident in the mileage and way my body is responding (aka I am treating it like shit in recovery and it is bouncing back just fine) but have no clue about pace come race day. I am pretty okay with that to be honest. Whatever happens, happens. I am not going to go in trying to hit any pace. I am going to see how my body feels that day and the goal is to give it all I've got - this marathon I don't want to finish feeling like I could have given more. NYC and Space Coast absolutely but not Chicago.

And here was last week's training:

Monday - Cross Train - 60 minutes of boredom on the Arc.

Tuesday - 8.1 miles for the day - double. Morning - 5.1 miles @ 9:15 / Evening 3 miles @ 10:20

Wednesday - 5 miles @ 9:11 - mostly easy with 1-3 min pickups at 5K pace throughout

Thursday - 6 miles @ 10:05 - my legs were pretty trashed at this point and ready to rest! It is good to feel like you have EARNED the rest day. 

Friday - Rest Day! The only workout that took place was lifting wine glass to mouth. 

Saturday - 5 miles total - 1 mile w/u 5K (27:32 - 8:53 pace) 1 mile c/d

Sunday - 20 miles @ 10:45 (guesstimate) Garmin died and still to come to life. I ran some, then ran a half marathon, then ran some more. It was humid and hot as a mofo, I was tired as a mofo, and never been more excited to be entering into taper in my life. Okay, exaggeration but staring at 13-14 on tap for this weekend seems like a walk in the park! 

Total Miles: 44.1 miles for the week! holla! 

Monday, September 22, 2014

Can I Get a Weekend to Recover From My Weekend?

Going into this past weekend I knew that it was going to be craziness. Part my fault because apparently I hate down time (that is a total outright lie. My favorite weekends are when I have NO obligations!).

If you would like to know everything NOT to do when you have a really long training run to complete (and you know, final one of your cycle – so one you really need as a final confidence boost) then do the direct opposite of everything that I did!

Friday night I had every intention of going home and chilling. Then I somehow wound up at happy hour after work. And then another happy hour after that (I consider anything before dinner happy hour…and I didn’t eat until like 10pm so yes happy hour went from about 5 – 10pm). It is funny how these things just HAPPEN. Good intentions killed.

I woke up Saturday morning 100% not wanting to run the 5K I was signed up for. It wasn’t even until 10am and about 1 ½ miles from home yet when I woke at 6:30 all I could think was I do not feel like it. It took a solid 2+ hours to man up to do it (since I realized I had to get the mileage no matter what and was crunched for time). Ran there, 5 minutes before the race grabbed my bib and pinned it at the start, ran the race (27:32 – started off racing then realized umm maybe a glass of water or any food before would have been helpful - cramping up like a mother and eased off) then ran home. Mission accomplished.

After I quickly had to eat, shower and get ready to head to the city to plummet to my death aka start off bachelorette festivities with a trapeze class.

Some of the fantastic ladies
Spoiler alert – it.was.amazing. This speaks for itself! Do it. Seriously. Go to Chelsea Piers for an awesome afternoon. I cannot wait to go back.

Then it was time to get ready for the rest of the evening – a later dinner at CafĂ© Espanol (it was fantastic) which unfortunately went until almost midnight and I turned into a pumpkin and started to feel crappy and headed home.

Short shorts, city nights ;)
Enter waking up Sunday for the Newport Half Marathon that I was running as part of my long run. It was gross out. I looked at the humidity – 96%. COME. ON. Took every ounce of willpower I had to get out of bed. But I did. Scrambled to put myself together and then was off to get some mileage in before it began. Dripping with sweat by mile 2. Showed up once again 5 minutes before the start, pinned my bib and was off.

Luckily I was running this super slow at LR pace or else it would have been even more dreadful. Not enough water. No bathrooms until mile 6 with a mile long line (took 11 minutes!) and realized that all the fuel I had for the run was ½ a cliff bar. Way to practice race day scenarios, G!

My shoes were actually squeaking they were so sweaty from it dripping down my legs. You could wring me out! Finished the race (and bumped into a friend with a couple miles to go so had someone to chat with – again this week for the 20 I didn’t listen to any music!) then grabbed a bottled water and banana and then was off to finish up. Garmin died around 15/16 so estimated the rest by time to get to 20.


I did a little recovery (by recover I mean shower and sat around in my towel eating twizzlers for a while) then went to watch some football and to dinner. But when my head finally hit the pillow Sunday night I was never happier.

Amazingly – I woke up and did an easy 5 today and could have gone (easy) forever. I guess that means I am in pretty good condition. Hopefully peaking at the right time for Chicago!

But seriously – I need a weekend for my weekend. 

Wednesday, September 17, 2014

Mile Races and 20 Mile Training Runs

This past weekend was quite the running one! I mean yes, most of my weekend usually involves a bit of running but I was running the NYRR 5th Avenue Mile on Saturday (for the first time) and then the NYRR 18 Mile Tune Up on Sunday as part of my 20 miler.

I was really excited about the Mile. Well mostly. I have never “raced” one and my strategy was just to go to the pain place…just hopefully not too early on. I warmed up by running up to the start. This might have been my favorite part – we were broken out by heats male/female based on age so I was able to cheer on the first 2 races as I made my way up to the start.

I got to the corals a few minutes before the start of mine and jumped in. Basically the course starts out slight downhill then uphill to the half then a nice downhill before flat to the finish. As I came to the ½ mile point and crested that hill I knew I had gone too fast and just tried to maintain to the end but I know I slowed a bit. True story – my ARMS were sore as I was running – thank you strength workout + I guess I was using them! The outcome was 7:22 – I was happy enough with that. I then headed over to the group from November Project to cheer on another couple heats before running my way back to the bus and heading home.

Of course since this was the first thing I had “raced” in a while I decided to put my times into a prediction calculator – and then laughed at the sub – 4 prediction. No. But I will take a 4:15 at Chicago and be happy!

 Spent the rest of the day getting groceries delivered and preparing for the 20 miles Sunday.

I woke up Sunday with no desire to run. I was a bit sore and my stomach was iffy. My friend had picked up my bib and temptation was high to not go to the city to run and sleep a bit more and do it. But I also knew I would blow it off for a long time if I didn’t go. So I hauled my ass out of bed and got to Central Park around 6:45. Sadly the Tune Up was set to begin at 7:00 and she didn’t show up until 7:2x so we missed the actual start. I didn’t so much care but I was COLD it was perfect for running but standing around waiting, not so much. I was SO stiff when I began running. I thought that the run was going to be shitty but after 3-4 miles I was in the zone!

Stomach rebelled at the end of the first loop and I stopped. Then I had a Gu shortly after and made another stop at mile 10 or so – my stomach and gu do not mix but I had nothing else at home, oops. I actually made it the next 10 miles without another bathroom stop. I was impressed with my stomach (especially since I did have another gu around 13 I think).

I finished the 20 in 3:23:39 an average pace of 10:11! For 3+ loops of Central Park and running “comfortable” I was thrilled. It was actually faster than I would have wanted.

It took all my remaining energy to drag myself home, shower, cook something and eat before I napped hard. How do people do real life things without a nap after? Please share your secrets.

I have also learned that Epsom salt baths are far more delightful than ice baths. Just saying.

Now this weekend I have a 5K I just signed up for on Saturday (that I think I will race) and then a half marathon as part of my FINAL long training run before taper on Sunday! Holy crap Chicago is around the corner!!!! 

Monday, September 15, 2014

Chicago Marathon Training - Week 14

All week long I had total apprehension about the long run scheduled. 

20 miles loomed over my head. 

Even morning of the temptation to just stay in bed was oh, so, great. But I did it! 3+ loops of Central Park and the confidence has been built back up. I felt pretty strong the entire time. Recovery wise I have a little soreness (but you know, those hills + a mile race on Saturday kind of call for it regardless your conditioning I believe) but a nice boost. I was tempted to give up at 18 but had to run a couple more miles to get to the south side of the park anyway so, I ran. Bagel and apple in hand post race. 

One more week of a crazy long run (18- 22 depending on how I am feeling) and then it is time to taper taper taper away!

Monday - 3.17 @ 9:27 - nothing special just a shake out from going long Sunday

Tuesday - 10 miles total - Double Day! Morning: 
1.5 mile w/u 8 x 400 avg 1:57 with 400 @ 10:00 recoveries .5 mile c/d 
I was inspired to do speed work out of run boredom. I feel I had more in me but I was honestly feeling kind of crappy. Was on the cusp of a sick day. But then I want to workout and if I can get up for that I can go to work.

Was feeling better at night - go figure so ran easy again (and had to kill time before an 8pm massage in the city) 4 miles @ 10:23

Wednesday - Day. Of. Rest. did some weights but other than that I took rest day seriously

Thursday - 6.6 miles total. Another day of doubles. Morning: 4.1 miles @ 9:05 - 
5 min w/u 2-3 mins hard / 1 easy Evening: 2.5 miles @ 10:04 - easy miles before 20 minutes of lifting. Woo hoo a tiny bit of strength. I am so slacking on this. 

Friday - Cross train - 60 minutes mostly zoning out on the Arc - resistance 30 - 55

Saturday - 5.5 miles - Had the NYRR 5th Ave Mile on tap. I had no idea what to expect - ran there as a warm up and home as my cool down. Ran the mile in 7:22 - I am happy enough with that considering. I shouldn't expect to be any speedier since I don't work on it THAT much. 

Sunday - 20 miles @ 10:11 - NYRR 18 Mile Tune Up - 
I woke up sore from the race Saturday, tired and unmotivated. Surprised once I started running how amazing it went. Never pushed kept it easy and on 3+ loops of CP hills that was a confidence booster. Only had gu in the house for fuel and a fun reminder that my stomach and gu do not mix. 
Splits: 10:15, 10:20, 10:17, 10:38, 10:27, 10:09, 10:09, 9:55, 10:01, 10:14, 10:07, 9:53, 10:24, 10:12, 9:59, 10:01, 10:22, 9:32, 10:21, 10:13

Total Miles: 45.27 !!!! yup. a pretty big week mileage wise. 

Monday, September 8, 2014

Chicago Marathon Training - Week 13

I am at the point where one minute I am feeling confident and marathon ready and the next I am totally worried I will not be prepared. I feel like I should PR but then have a crap 3 mile run and am like ahhhh I am going to run a personal worst!

I think that I progressed with training in a way that was better this time. I feel like things are coming together closer to the marathon versus last year when I think I peaked and then just tired myself out. 

Although tired out seems to be the name of the game lately. I know I have Vitamin D deficiency and low iron the last time I got blood work, but I am going in for another round this week. I have such pangs of lethargy each day and just feeling "off" that I want to see if something is wrong or if those have gotten worse. After last weekend's long run of death that I quit after 10 miles on then slept the rest of the day I honestly didn't feel back to normal until I ran long Sunday this week. I listened to my body and really had an easier week overall.

Monday - Cross Train - biked 20.21 miles + 30 min full body strength circuit. Was up at the crack of dawn due to sleeping so much on Sunday and the humidity was around 85%. I said hell no to running!

Tuesday - 5 miles @ 9:26 - stomach was off for the first time in a long time.

Wednesday - 3.25 miles @ 9:13 felt harder than it should have.

Thursday - Day of rest!!! aka forced because 4 maragarita Wednesday night had me feeling craptastic and there was no way in hell a workout was happening in any way shape or form. Date night SUCCESS!

Friday - 3.25 miles @ 9:13 (treadmill) honestly wanted to skip running when I felt the humidity but knew it would not happen after work since I was heading down to the beach house right after...decided to test out the new Mizuno Wave Rider 17's on the treadmill as a compromise. Legs felt rested finally, torn on the shoes though they felt good as far as the right amount of cushion etc. but the toe box feels more narrow and the arch support more present than the 16's. Time will tell, but not sure this will be my marathon shoe. 

Also evening strength + core work.

Saturday -  After reading everyone's tweets and posts about awful conditions - I turned my planned few miles (really just "junk" miles) into a 90 minute swim session. I did 10 laps easy free, 1 hard free, 2 breast, 2 kicking - repeat a bazillion times. Felt so good to be in the water! 

Sunday - Fasted long run. I woke up at the crack of dawn and realized I needed to just get out there and run and not think about it (aka not talk myself out of running or start dreading it). So in my half asleep daze I forgot to eat or drink anything before running out the that is what I do during the week. 

Luckily 2 miles in passed a Dunkin' on the beach and have the app so was able to grab a bottle of water. But this became a fasted long run. Unintentional. I felt it a lot at times (I hadn't eaten much on Saturday in general)
10.5 miles @ 10:17 - splits: 10:05, 10:25, 10:36, 10:26, 10:26, 10:23, 10:17, 10:27, 10:11, 10:11, 8:55 (.5)

Total Miles: 22 (running only) 

A bit lower but a) this was a planned cut back week - even with the failed 18 last week, I didn't want to mess with the next coming weeks (20 and 22 mile long runs before taper) to adjust to higher mileage b) I only ran 4 days this week. So, it is what it is!

Holy crap 2 more weeks before TAPER! Yay? Maybe?