This training week was a step in the right direction! I am finally feeling strong and BALANCED which is my #1 goal in all of life besides running for the glory of God :)
Monday: 5 solid miles after work! I almost ran a 5k PR (25:40 and mine is 25:16) and got 5 miles in 42:10 (8:26/mi). My sinuses are no longer an excuse! I got a good 20 min lower body lift in when I got home.
Tuesday: Off
Wednesday: 20 min upper body in the morning. Still having sinus issues/cold and I just wanted to nip it in the bud. Upper body felt good though!
Thursday: 2.08 AM miles (9:12 pace) and 3.25 PM miles (9:05 pace) for a solid 5.3 mile day.
Friday: Couldn't sneak out of work early enough to run before leaving for an awesome friends/family weekend! Friday I ate a bit more than usual and enjoyed a bonfire and drinks with friends :) #noregrets
Saturday: 3.5 miles in 30:36 (treadmill miles on a busy, exhausting day!)
Sunday: 5 treadmill AM miles in 45:12 (9:02 pace) and then an awesome outdoor/trail 7.02 miles in 1:05:32 (9:20 pace) for a solid 12 miles! I felt awesome that I was able to get my long run in and could still make family a priority. I'm not worried that it was split up because I'll have time for a long run next weekend and also I still ran on tired legs and was less sore the next day since it was split up.
Solid 25+ miles this week and next week I'm hoping for 30 before I taper :D
Tuesday, April 12, 2016
Tuesday, April 5, 2016
Last week's training!
I've been slacking with my blogging and my training! I'm on weekend 4/4 of travel coming up here on Friday, and I'm hoping to get in a couple workouts while I'm there but my hubby wants to spend Sat looking for a new car (he's pretty sure he knows the one he wants; just has to test drive it and sign the papers) and then lots of friend and family time while we are there as well! I'd like to get a moderate and long run in while I'm there, however, before Phillies opening day on Sunday.
Here's my last week in "training." Easter weekend I was feverish and had a severe cold. I still can't really breathe out of my nose but had a tremendous workout yesterday despite it so I can no longer use it as an excuse!
Monday, March 28th: Off/12-hour workday after a day of travel!
Tuesday: 3.5 mi run/hike--wanted to just RUN but it was a crazy day for me with phone calls and needing to do a couple things for people so i just took the calls and kept moving! haha
Wednesday: 4.02 mi on the trail on the way home (beautiful, 70 degree day!) then I got home and my new Altra's were there so I ran 2.6 more! 6.62 mi total for the day in 1:03:34.
Thursday: 3.1 AM miles in 28:20 before a crazy weekend!
Friday: Travelled/worked all day and had to finish a quilt in the a.m. Already got up at 5 but if i wanted a workout too I would've had to get up at 4! #nothankyou
Saturday: Hosted my beautiful friend's bridal shower all day then spent time with her and helped her stuff invitations. Can't get those memories back so I'm fine with skipping a workout that day.
Sunday: 5.1 in 48:56. Bonus for it being on a brand-new trail in Pittsburgh on my way home from the airport!
18.3 Mi for the week in 4 days. Next week I want to get in at least 25 miles!
Here's my last week in "training." Easter weekend I was feverish and had a severe cold. I still can't really breathe out of my nose but had a tremendous workout yesterday despite it so I can no longer use it as an excuse!
Monday, March 28th: Off/12-hour workday after a day of travel!
Tuesday: 3.5 mi run/hike--wanted to just RUN but it was a crazy day for me with phone calls and needing to do a couple things for people so i just took the calls and kept moving! haha
Wednesday: 4.02 mi on the trail on the way home (beautiful, 70 degree day!) then I got home and my new Altra's were there so I ran 2.6 more! 6.62 mi total for the day in 1:03:34.
Thursday: 3.1 AM miles in 28:20 before a crazy weekend!
Friday: Travelled/worked all day and had to finish a quilt in the a.m. Already got up at 5 but if i wanted a workout too I would've had to get up at 4! #nothankyou
Saturday: Hosted my beautiful friend's bridal shower all day then spent time with her and helped her stuff invitations. Can't get those memories back so I'm fine with skipping a workout that day.
Sunday: 5.1 in 48:56. Bonus for it being on a brand-new trail in Pittsburgh on my way home from the airport!
18.3 Mi for the week in 4 days. Next week I want to get in at least 25 miles!
Thursday, March 24, 2016
"Training" while on Vaca..
I know I'm not "dedicated." I'm not "competitive." I COULD be! Don't get me wrong--I am able to make the choices to get up early and run while everyone is still sleeping. Or miss out on something so that I can get my training in. Or make time for cross-training, weight training, and upping my mileage (oh and stretching and rolling and icing!) But this training cycle I just haven't made the choice to do so! And my attitude about it changes daily... sometimes I'm frustrated with myself and wish I could get myself together (how harsh is that?) and other times I allow myself to rest and to be PRESENT where I am.
Since quitting my part-time jobs and letting go of some other time-and-energy-suckers, I've found that I really enjoy spending time reading, resting, and spending time being there with people that I care about. On the flip side, I spent at least 90 minutes a day driving and get so frustrated because that's time I could be working out but can't because I'm driving. I try to spend that time on the phone but still get frustrated that I'm not able to do anything with that time.
All that to say, we enjoyed an awesome mini vacation in Florida with some friends this past weekend; hitting up Spring Training baseball games (three different teams!) and eating and drinking to our hearts content. We also walked a LOT as well as enjoyed our deck and dock at our rental on Treasure Island.
Monday: 5 mile trail run in 46:26 on a beautiful day followed by a lower body lift session.
Tues: Off/dinner with kate!
Wed: 3.03 miles in 27:00. Felt good!
Thurs: Off/last minute packing/working late :(
Fri: Walked 4 miles in the airport, to dinner and home, on the beach, etc.
Sat: Got up and got in a 3 mile run, followed by another full day of 4 miles of walking! I enjoyed the weather and the sun and don't feel badly. My 3 mile run was good too :D
Sun: 2.25 mi on the elliptical at our hotel (went to a hotel for the night) followed by a 2 mi day of walking (went on a nature walk and petted armadillos!)
Back to the grind and then a short week of work and then a long weekend in VA for Easter!
Happy Easter! :)
Since quitting my part-time jobs and letting go of some other time-and-energy-suckers, I've found that I really enjoy spending time reading, resting, and spending time being there with people that I care about. On the flip side, I spent at least 90 minutes a day driving and get so frustrated because that's time I could be working out but can't because I'm driving. I try to spend that time on the phone but still get frustrated that I'm not able to do anything with that time.
All that to say, we enjoyed an awesome mini vacation in Florida with some friends this past weekend; hitting up Spring Training baseball games (three different teams!) and eating and drinking to our hearts content. We also walked a LOT as well as enjoyed our deck and dock at our rental on Treasure Island.
Monday: 5 mile trail run in 46:26 on a beautiful day followed by a lower body lift session.
Tues: Off/dinner with kate!
Wed: 3.03 miles in 27:00. Felt good!
Thurs: Off/last minute packing/working late :(
Fri: Walked 4 miles in the airport, to dinner and home, on the beach, etc.
Sat: Got up and got in a 3 mile run, followed by another full day of 4 miles of walking! I enjoyed the weather and the sun and don't feel badly. My 3 mile run was good too :D
Sun: 2.25 mi on the elliptical at our hotel (went to a hotel for the night) followed by a 2 mi day of walking (went on a nature walk and petted armadillos!)
Back to the grind and then a short week of work and then a long weekend in VA for Easter!
Happy Easter! :)
Wednesday, March 16, 2016
Last week in Training!
It's so hard to believe the Pittsburgh Marathon is only 7 weeks away! This week was a decent one, training wise, but the coming 5 weeks will be the real challenge since usually i do most of my mileage on the weekend and I'll be travelling 5 weekends in a row! I just need to be diligent about getting up early and getting my runs done even though I'll be with people.
Monday: 3 trail miles (you will see a theme this week) 26:29 (8:50/mi). I did a brief workout followed by 1.5 tempo miles and a brief cooldown. Left work a little bit late so I had to finish before dark! I am so grateful for longer days that started this weekend!
Tuesday: Off
Wednesday: Lower body lift am, 3.1 mi trail run in the afternoon (27:40 or 8:55/mi), 1 mi hike on my favorite trail in Laurelville to see the sunset!
Thursday: Upper body lift am, 3 trail miles in the afternoon (28:45 or 9:35 pace)
Friday: Off (B came home! I wish I would've spent more time running this week while he was gone but it was nice to be productive around the house and have a lot of girl time as well)
Saturday: 10.22mi trail run (Recap here)
Sunday: 3.75 recovery miles (34:24 or 9:10 pace.) Did my favorite hilly trail which goes uphill for the first 1.25 miles and then you FLY downhill. My downhill mile was at an 8:25 pace!
25 miles this week plus a couple of strength training sessions. Overall a good week!
Monday: 3 trail miles (you will see a theme this week) 26:29 (8:50/mi). I did a brief workout followed by 1.5 tempo miles and a brief cooldown. Left work a little bit late so I had to finish before dark! I am so grateful for longer days that started this weekend!
Tuesday: Off
Wednesday: Lower body lift am, 3.1 mi trail run in the afternoon (27:40 or 8:55/mi), 1 mi hike on my favorite trail in Laurelville to see the sunset!
Thursday: Upper body lift am, 3 trail miles in the afternoon (28:45 or 9:35 pace)
Friday: Off (B came home! I wish I would've spent more time running this week while he was gone but it was nice to be productive around the house and have a lot of girl time as well)
Saturday: 10.22mi trail run (Recap here)
Sunday: 3.75 recovery miles (34:24 or 9:10 pace.) Did my favorite hilly trail which goes uphill for the first 1.25 miles and then you FLY downhill. My downhill mile was at an 8:25 pace!
25 miles this week plus a couple of strength training sessions. Overall a good week!
Monday, March 14, 2016
March Mad Dash 10 Mile Recap
This weekend I ventured off to North Park (a favorite spot of mine but one that is just over an hour away from me, so not worth going to except for a race) for a new distance for myself--a 10 mile race. The park is huge (3,075 acres to be exact) and has tons of trails, but the loop that is usually used for races is a 5-mile one. I ran on it almost a year ago when I ran the JC Stone 50k Ultra and that time I did 4 laps (plus an extra one they tack on in the beginning) for a 21 mile training run. This year, I figured, how hard could 2 laps be?!
I left my phone in the car so I didn't get any pictures before or during (obviously) but you'll see that I snapped a few afterwards. I got there with 35 minutes to spare, got an awesome parking spot, and picked up my bib. The thing that is awesome about North Park is that there are always a ton of people running there if there is a race going on or not! It makes for an awesome mood and atmosphere. It was 50 and overcast, but as soon as I stepped over to the starting line area (with 10 min to go), the sun came out and I swear it was 60 degrees all of the sudden. I had pinned my bib to my jacket (I NEVER overdress!! So unlike me) so I had to unpin it and take it off during the race. More on that later. Pre race there was a woman from the church that the race was raising money for that is a nurse and massage therapist. She saw me stretching and warming up (something I'm really trying to be more diligent about so I'm not so sore post-run or post-race!) and offered to massage me. Let me tell you.... I have NEVER felt so good before a race--completely loose and relaxed--or after!! I really need to look into treating myself to a massage after a long race.
Anyway the race began on time and I was feeling good! I decided to aim for 9:15 miles and thought I'd be able to do that based on my current fitness level.
Mi 1-4 were 8:58, 9:29, 9:01, 9:22, (I started off strong! This is a pretty hilly course! There is a huge one coming during mile 4-5/9-10). At this point I had taken off my jacket and tied it around my waist but could see my car coming up so I chucked my jacket on top of it! haha It was much better running the rest of the time without it.
Mi 5- 10: 9:51, 9:50, 9:56, 9:49, 10:02, 10:52, and 1:03 for the last .13 for a total of 1:28:50 and an average pace of 9:42. This race was REALLY humbling and helped me realize I have a long way to go still. It reminded me how poorly I pace myself (I need to warm up for the first mile or two and then settle into a pace!) BUT I am grateful for a beautiful day, supporting a good cause, and a long run. There's nowhere to go but UP!
Afterwards the sun was really shining and it was about 64 so I changed into my race shirt and read on one of the park benches. Really couldn't have asked for a more relaxing day afterwards!
I left my phone in the car so I didn't get any pictures before or during (obviously) but you'll see that I snapped a few afterwards. I got there with 35 minutes to spare, got an awesome parking spot, and picked up my bib. The thing that is awesome about North Park is that there are always a ton of people running there if there is a race going on or not! It makes for an awesome mood and atmosphere. It was 50 and overcast, but as soon as I stepped over to the starting line area (with 10 min to go), the sun came out and I swear it was 60 degrees all of the sudden. I had pinned my bib to my jacket (I NEVER overdress!! So unlike me) so I had to unpin it and take it off during the race. More on that later. Pre race there was a woman from the church that the race was raising money for that is a nurse and massage therapist. She saw me stretching and warming up (something I'm really trying to be more diligent about so I'm not so sore post-run or post-race!) and offered to massage me. Let me tell you.... I have NEVER felt so good before a race--completely loose and relaxed--or after!! I really need to look into treating myself to a massage after a long race.
Anyway the race began on time and I was feeling good! I decided to aim for 9:15 miles and thought I'd be able to do that based on my current fitness level.
Mi 1-4 were 8:58, 9:29, 9:01, 9:22, (I started off strong! This is a pretty hilly course! There is a huge one coming during mile 4-5/9-10). At this point I had taken off my jacket and tied it around my waist but could see my car coming up so I chucked my jacket on top of it! haha It was much better running the rest of the time without it.
Mi 5- 10: 9:51, 9:50, 9:56, 9:49, 10:02, 10:52, and 1:03 for the last .13 for a total of 1:28:50 and an average pace of 9:42. This race was REALLY humbling and helped me realize I have a long way to go still. It reminded me how poorly I pace myself (I need to warm up for the first mile or two and then settle into a pace!) BUT I am grateful for a beautiful day, supporting a good cause, and a long run. There's nowhere to go but UP!
Free race photos baby!
My view from my bench!
My lunch stop on the drive home!
Afterwards I met a friend for a pedi and got in a nice upper body workout before relaxing with Brad for the night. All in all, I'm glad I got the miles in and would love to do the race again--when I'm in better shape! ;)
Thursday, March 10, 2016
Half Marathon Week 4 Training
Had a little bit of a stronger week this week! I am just not a high mileage runner & never will be but I admire anyone who can be!
Monday: 5 miles on the trail in 48:48 (9:46). Not my fastest but I got some good mileage in!
Tuesday: 5.65 miles on the trail in 53:39 (9:30/mi). I did 5x400 m sprints (at 8:00/pace) and clearly on my recovery 400's I was taking it easy! haha
Wednesday: Off
Thursday: Upper body lift in the morning (20 min--felt good to get back to lifting again!) and then 2.5 very slow (10:00/mi) miles in the dark. I realized I was going slowly because I was so afraid of tripping on a root or a rock haha
Friday: 3.5 morning miles in 33:52 (9:35/mi) up the crazy hill where I live and down! I know a hill run a week will pay off for me I just have to keep it up!
Saturday: 5 miles on a flat route near my house in 46:08. I was aiming for 46 but the end was a struggle! I ended with a couple sub 9 miles and averaged at a 9:14 pace.
Sunday: Off
Ended up with 21.65 miles this week & I'll take it!
Monday: 5 miles on the trail in 48:48 (9:46). Not my fastest but I got some good mileage in!
Tuesday: 5.65 miles on the trail in 53:39 (9:30/mi). I did 5x400 m sprints (at 8:00/pace) and clearly on my recovery 400's I was taking it easy! haha
Wednesday: Off
Thursday: Upper body lift in the morning (20 min--felt good to get back to lifting again!) and then 2.5 very slow (10:00/mi) miles in the dark. I realized I was going slowly because I was so afraid of tripping on a root or a rock haha
Friday: 3.5 morning miles in 33:52 (9:35/mi) up the crazy hill where I live and down! I know a hill run a week will pay off for me I just have to keep it up!
Saturday: 5 miles on a flat route near my house in 46:08. I was aiming for 46 but the end was a struggle! I ended with a couple sub 9 miles and averaged at a 9:14 pace.
Sunday: Off
Ended up with 21.65 miles this week & I'll take it!
Monday, March 7, 2016
in a speed slump!
I can't figure out what's going on with my pace! I think I need to start training via heart rate or something different (maybe running without looking at my pace or without a watch in general?) because I am running 45-60 seconds slower per mile than I was in January with no explanation.
Theories:
1) My new shoes--they are smaller/lighter/have less support and probably should just be worn for speed workouts and for races. I think I need to get heavier ones with more support for all of my training
2) Distance of my runs--in January and December I was consistently running 2-3 miles. Now I'm running an avg of 5-6 miles per run so I guess that would make my paces slower
3) Weight? I swear I haven't gained any weight since Jan/Dec--or if I have it is muscle! I'm so confused!!
4) Back adjustments--I started going to the chiro and learned about all these issues with my neck and back in January, but wouldn't that make me run faster if I'm finally getting adjusted? Unsure about this one
5) Mental block/plateau--It's possible I'm just thinking way too much about it and just need to relax. I'm trying to work on visualization more and mentally preparing myself for workouts and races. I've been reading this awesome book called "Mind Gym" about sport psychology and
6) Lack of warm up/cool down/stretching--It's been awhile since I've actually done a quality progressive warm up or dynamic stretching, and I probably foam roll 1/10 runs (which is terrible to admit).
Solutions:
1) I'm getting new shoes. I'll go get fitted for some supportive ones.
2) Keep running longer distances--eventually my fitness will get there!
3) I can't "eat whatever I want" just because I run and I need to keep that in mind
4) I'm going to keep going with the treatment my chiro suggested
5) Visualization. Determination. Planning.
6) I'll spend 10 minutes stretching each day, even if I'm not running that day! :D
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