"A race is a work of art that people can look at and be affected in as many ways they're capable of understanding. Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run." -Steve Prefontaine
Happy Monday Everyone! It’s really, really easy for my to wake up happy on a Monday when it’s summer break time. This is the first summer I haven’t worked summer school and I am absolutely loving every minute of it. My routine is pretty awesome; eat, run, swim, sleep and repeat. Throw in some additional time with my family and friends and I am already feeling super refreshed. I love that I have this time to really train harder and focus on some non-running aspects of my training. Adding in more strength training twice a week and yoga to begin with.
Here was how my week went
Monday-7.2 miles at 8:05 pace, total time 58:30 Read More »
I was so excited for this week. I was going to make this a super, running week. I had plans to really focus on recovery and strength training. Spending my spring break doing all the little extra things so that I could finish my last couple weeks strong. Well, things didn’t go as planned. I ended up hurt and laying around most of the weekend. Here is my super short, weekly recap
Monday-Scheduled rest day
Tuesday- Double Dip
Morning run 4.00 miles at 8:00 pace, total time 32:00
Afternoon run 8.36 miles at 7:49 pace, total time 1:05:23
I felt great today and was really pumped to get some bonus mileage in with a friend. It was pretty cold, but I was looking forward to the nice weather coming in.
Wednesday- 2.49 miles at 7:35 pace, total time 18:49
Since we are on spring break, I was able to go to our local store group run. I love joining this group. A few miles into the run I got my feet tangled up with another runner and went down. I ended up rolling my ankle cause a sprain. I was glad I had people along, and that I was able to get a ride back to the store and ice on my ankle quickly. Unfortunately, it still swelled up pretty quickly. I put on a compression sock and headed home.
Thursday- Unscheduled rest day
I woke up and my ankle was HUGE, this terrified me that I had done something bad. I could barely put weight on it. I laid up on the couch and ice pretty much all da.
Friday-Unscheduled rest day
I was able to get in to see my favorite physical therapist. We weren’t able to do much, because it was still so swollen and I was still not able to put much weight on it. We did some non-weight bearing movements and more ice.
Saturday- Unscheduled rest day
The swelling went down a lot today and I was beginning to move around a lot better. I was hopeful that I could run Sunday, but my physical therapist wanted me to wait another day.
Sunday-Unscheduled rest day
Most of the swelling was gone and my ankle just looked sort of discolored. I was able to walk pretty normal.
I am getting some running in this week and am optimistic that I will be back to regular training this weekend. I know that less than a week off of running, wont impact my fitness much, but it hard not to feel like you are getting slower and slower by the day. Runners need to run. It keeps us sane.
This was a tough week. Not because of the workouts, or mileage. It was tough because it took me the whole week to recover from last week’s 10k race. I shouldn’t be terribly surprised, I seem to recover slower than most of my running buddies. The fatigue and soreness will hang around an extra day or two. I got a bit overly excited after my 10k PR, I couldn’t wait to race again. So after the race I reached out to my coach and asked him if we could fit in an upcoming race this Saturday. I got the green light, and he suggested I stick to the 5k. (There was a 5k and 12K option) So glad he did, because it was a struggle.
Here is my weekly recap
Monday- Double Dip 5.04 miles at 8:39 pace, total time 43:35
4.03 miles at 8:22 pace, total time 33:44
I woke up feeling dead today, legs were super heavy and they did not want to run. I slogged through both runs. Nothing terrible or hurting, just no juice left in the legs today.
Tuesday- Double Dip 3.02 miles at 8:32 pace, total time 25:43
5.05 miles at 7:59 pace, total time 40:20
My morning run, down-right sucked. Things hurt, and bad. I wasn’t concerned with injury, the soreness had just hit maximum level ouchie. I walked up a hill, by my house. Magically though, the afternoon run felt easier. The soreness was clearing out but I still felt like I had heavy legs and my breathing labored more than usual at that pace. I slowed down at the end to keep the run feeling easy.
Wednesday- 10.2 miles at 7:51 pace, total time 1:20:00
6×30 second surges through the middle
Coach gave me two options, depending on how my recovery was going. After seeing how my runs went the last two days, he suggested I take the lighter option. This allowed me to continue recovering from this weekend’s race and also get some mileage in. I felt good as the run started, but around mile 7 I felt tired again. I was a beautiful day and I really enjoyed getting small bursts of speed mixed in to my run today.
Thursday-8.01 miles @ 7:52 pace, total time 1:03:03
Almost all of the soreness was gone at this point, just some lingering hamstring tightness. The legs felt a bit tired before, but nothing out of the norm for a marathon training cycle.
Friday- 4.09 miles @ 8:26 pace, total time 34:26
4×10 strides at the end
Super easy run, to keep things loose and get ready for my 5k tomorrow. I really blasted out some of the 10 second strides just to help open my stride more.
Saturday- Big 12 5k race
2.25 miles warm-up @8:06 pace (4×10 second strides)
5k race, finishing time 18:10
5 miles cool down, 8:00 pace completed on treadmill
This was a tough race for me. It was freezing and snowy. The course was pretty hilly and my legs still felt heavy. As the race started one of the other female runners, gapped me by a good 20 meters within the first quarter mile. I maintained that distance until the first mile marker. I picked up the pace and spent most of the second mile trying to close the gap. I was completely unfamiliar with the course, and was surprised by the mostly uphill third mile. I manage to keep close to the other girl until the final half quarter mile. I decided to make a final push as we topped the hill, I didn’t want to wait until the last 100m to try and beat her in a sprint with my legs feeling so dead. During the final push, I felt a sharp pain in the back of my leg, limiting how much I could open up my stride. It was a touch race the whole way, but I am glad I was able to get the overall female for the day, with a finishing time of 18:10. There was a pretty awesome prize included in this race, $750 in gas cards, and tickets to the Men’s Big 12 Basketball Championship game. As I walked down with one of the race officials, to get my prize, my leg continued to tighten and became really painful. I decided to hit the gym nearby, hoping the warmer temperatures would allow me to finish my run and keep my muscles from tightening up if I need to slow down. I walked about 10 minute and was able to jog after that. I got in 4 miles before my leg started tightening up again, so I finished out 5 miles and called it a day.
My husband loves basketball and it was a great opportunity to get out and enjoy a child free night, thanks to my mom and sister. They annouced the winners of the race, during one of the commercial breaks and had us receive our prizes on the court. That was pretty embarrassing for me.
Sunday- 15.1 miles at 7:46 pace, total time 1:56:51
I woke up feeling pretty good. No fatigue or soreness. I was almost as if, I didn’t run a race yesterday. I joined a couple of guys on a super flat, gravel trail for some easy miles.
That’s it, no more racing for me until after the marathon. I’m ready to get in some more long runs and ready to get a couple more solid speed workouts in before coach starts my taper. Boston released our bib numbers and wave/corral assignments. It’s one more step until race day! Only 5 more weeks to go! HOLY COW
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I am so excited, I was finally able to break the 70 mile per week barrier! This week was my biggest weakly mileage to date. I am guessing with eight more weeks until the Boston Marathon, it may not be my peak. The best part is, I feel great. I am looking forward to more opportunities to grow and improve during this training cycle.
Here is my weekly recap
Monday- 8.02 miles at 7:56 pace, total time 1:03:36
Legs felt a little heavy on this run. I got started later than I normally would have wanted to, which always throws me off. I can’t help it, I am a huge creature of habit. Pretty uneventful dull run. You’re going to have those sometimes.
Tuesday- 8.02 miles at 7:38 average pace, total time 1:01:38
Track workout 2 mile warm-up, 3×300 meter (200 meter jogging recovery, 1500 meter total per set) 3 minutes rest between sets, 3 mile cool down.
Hello Valentines Day candy, I ate way too much junk today. I was a bit nervous I was going to be sick during this workout. Luckily, I made it through without a problem. I was lucky, and once again my friend joined me for the workout. It helps keep me consistent through these intervals. The weather was great for a speed day, a bit of wind on the back stretch but not too bad. We both finished thinking we had another set. We felt so good, we couldn’t believe the workout was over. That’s a great feeling!
Wednesday- 11.0 miles at 7:40 pace, total time 1:24:15
I always look forward to joining KC Running companies group run, and this week did not disappoint. I knew with the increased mileage I needed to keep the pace easy, it is so hard following my speed workouts. I’m not sure why. With a few reminders, I was able to get a good easy medium run in.
I completed some basic strength exercise before heading to the group run. I knew drinks and food were a good possibility before the group run, so I got them out of the way first. Usually, I complete these after my run. This week included 2 sets of; squats, bent over rows, lunges, skips and fast feet.
Thursday-10.0 miles at 8:05 pace, total time 1:22:33
Had a friend come over and join me for my run today. We got to enjoy unusually warm February weather on our run. It was a nice casual pace and overall, it went by pretty quickly. We had two cars shout obnoxious obscenities at us along the route, perks of living by a high school I guess?
Friday-4.03 miles at 8:22 pace, total time 33:39
This was not a good day, I woke up pretty certain I was coming down with the flu. I had a headache, chills and felt like I got hit by a bus. I climbed out of bed and slogged through 4 miles before deciding I was done. I was hopeful I could get an easy run in the evening to complete my miles for the day. That didn’t happen. I barely was able to eat dinner and fell asleep by 7 pm. I was out like a rock.
Saturday- 16.5 miles at 7:12 pace, total time 1:59:02
Workout 4 miles warm up, 2×4 miles (6:35-6:40 pace), 4 miles cool down.
It is amazing what 12 plus hours of sleep can do. I woke up feeling so much better and ready to conquer my run. A large turn out today at the local running trail and lots of people getting in some solid workouts. It was very motivating. We started the run as a group and through the warm up, as different groups began their different workouts, they began to break into smaller groups. I was lucky to have a couple guys join me for some or all of my workout. Work outs are always easier with company. I felt pretty good through this run. When we hit mile 12 and ready to begin the cool down, I felt relaxed and not tired. This was a large confidence boost for me. Long runs should always be celebrated with food! Breakfast after was the best part.
When I got home, I completed some more core/strength exercises from my coach. 2 sets of; planks, side planks, push-ups, skips and single leg hops.
Sunday- Double Dip
Morning run 4.25 miles at 7:52 pace, total time 33:26
Afternoon run 8.01 miles at 7:55 pace, total time 1:03:24
Split up the run to help recover easier. I felt a little tired during the morning run, legs took a bit to get going. I was glad I only planned for 4 miles. Luckily, by the afternoon I felt normal and was able to enjoy another warm February day.
Total miles -70
This was a great week. The weather was awesome and the workouts completed left me feeling strong and confident. Getting through that 70 mile per week barrier felt good too. I can’t wait to see what coach has for me next!
Thanks for reading, check out my other posts! Tomorrow I will be posting Chapter 4, in my “Runners for Dummies” series. If you missed them, check out the previous chapters!
Okay, things are getting really busy around here and it seems like everyone and their dog is getting sick. All I want to do it run! HA HA! It was a balancing act to get in the miles and workouts this week, I didn’t exactly follow my plan as written but I think I did well. The weather was wonderful this weekend and I was really able to enjoy some stress free runs.
Here is my weekly recap
Coach gave me a rest day, after my 5k/long run the previous day. I was feeling tired that day, and appreciated the recovery.
Tuesday Double dip am run 4.08 miles at 8:19 average pace, total time 33:53
pm run 4.32 miles at 7:40 average pace, total time 33:04
Still tired legs in the morning, so I decided to split my run into 2 runs to help recovery. I am glad I did, because my afternoon run felt great. Took some extra time for stretching a foam rolling after each run. I think that helped a lot, as well.
Wednesday 11.5 miles average pace 6:51, total time 1:19:02
Speed workout, and group run again. I had 10.5 miles on the schedule. Workout included 2 miles warm-up, 4x 1.5 miles between 6:07-6:12 pace (1:30 minute recovery), 4×200 sprints and 2 mile cool down. I think I have been getting extra mileage in my speed runs because I do not like stopping and starting. I much prefer active recovery. I am jogging between all my workouts and super slow pace but still keep moving. It was a great workout, we completed this on an area with some decent rolling hills. Nothing to crazy but enough to added to the difficulty of the workout. I was really lucky to get a solid group of 6-7 people to join me for the workout, which always helps. We did start the first two sets a bit too fast, but otherwise pretty solid workout.
Thursday Unscheduled Rest Day
Balancing family and illnesses and just plain being stretched too thin. I was optimistic I would get in some miles and it just never happened. I was supposed to get in 9 miles. I made some adjustments over the weekend to help keep my weekly mileage up. The nice weather made the additional weekend mileage, easy and enjoyable.
Friday 10.4 miles average pace 7:47, total time 1:20:39
Beautiful run after a long stressful work week. I started the run, and it was a warm sunny day. As I ran, I got to watch the beautiful sunset and then a full moon in the clear skies. This run put me total an ease. We all need more runs like that.
Saturday 18.2 average pace 7:57, total time 2:24:16
I think the high was around 69 degrees and I wanted to take full advantage and train in the sun. I met some friends midafternoon. The weather was just perfect for an easy long run day, a tad warmer than you would want for a race day. Crossing my fingers we don’t get that warm in Boston. Midway through the run I had an annoying side stitch that just lingered the rest of the run. As long as I kept my pace in the low 8 minute/mile range, I felt fine. So the run was probably a 10-15 seconds slower than my normal run. The last mile, I put in some 45 second burst, followed by 1 minute of recovery. Surprisingly, while I was picking up the speed the side-stitch disappeared. I nagged all my friends, into food after. It was so yummy
Sunday 8.03 miles average pace 7:45, total time 1:02:21
3.75 miles average pace 7:56, total time 29:45
I wanted to keep my runs short, while still getting my weekly miles covered so I decided to get another double this week. Both runs were very enjoyable and relaxing runs. I joined some friends in the morning and then solo in the evening. I flirted with the idea of getting a few more miles in the evening, because I felt so good but I made myself stop. Saving my legs for another day.
Total miles for the week was 60.2
As we progress closer to my goal race (Boston Marathon) I have been feeling more on edge about how my training is going. Mostly, because I am giving control to someone else. My coach put together a post about the type of training I had been doing and the direction he was taking me. I really enjoyed getting the bigger picture. If you are interested, you can check it out.
This training cycle has differed from my previous training, because I was very long run focused. I was trying to get as many 18-22 mile runs in as I could. I did some tempo style runs and goal pace runs, but it wasn’t consistently and was usually based on what I felt like doing that day. Not based off some sort of plan. Sometimes I would just run around an area trying to pick up Strava segments. I like running that way, and there is definitely room in the future for spontaneous runs. Right now, however, I am very goal oriented and working with a coach has increased my consistency and helped focus my runs more.
If you have missed the first two chapters to my “blog book” check them out!
Whoa! I don’t even know where this week went. I have been super busy, I feel like I blinked and a whole week went by. I was a ball of nerves. Knowing I had a race at the end of the week, really gets my nerves going. It wasn’t a goal race, but I still wanted to do well and gain some confidence as I continue my training cycle for Boston.
So here is my weekly, recap
Monday- 7.10 miles at 7:44 average pace, 54:49 total time
Easy recovery run, with 60 degree temperatures. I enjoyed this run so much, it was a great mental health run for me. I was actually a little disappointed when I was done. I am so ready for winter temperatures to be gone.
Tuesday- 8.05 miles at 7:51 average pace, 1:03:11 total time
Not quite 60s today, but another enjoyable run in tank top in shorts. The highlight of my run, may have been when I stopped to pee under a highway bridge. How embarrassing! Ha Ha
Wednesday- 9.55 miles at 6:54 pace, 1:05:54 total time
Workout for the week. Coach had me doing a tempo/fartlek type of run. 3 miles of warm up, then 3 miles alternating 1200ms/400ms. The 1200s were to be run at around 6:40 pace, and the 400s were supposed to be around 5:45 pace. The first two were pretty comfortable, the last 400m push was up a hill and posed a bit more of a challenge. Little did I know, that was a pretty good practice for Sundays 5K. After the fartlek, included 4×200 strides then a 3 mile cooldown. Wednesday nights are my favorite group run, and I asked some of the usual’s to join me. Thank goodness I got someone to joinme, it’s always more fun with friends and a good push at the end.
I got in some late, strength training after dinner. Probably not my best session, I rushed through as I had spent too much time socializing and it had gotten pretty late, for a work night. I completed 2 sets of squats, bent rows, lunges, skips and fast feet. I am going to make a point to take my time and do these correctly this week.
Thursday- 10.4 miles at 7:55 pace, 1:22:18 total time
Thursday I was really glad a friend came over to join me for some decent midweek miles. We wanted to get in 10 miles, but went a quarter further so we could make a potty stop. Seems to be a trend this week. The run went by quickly with company, except we hit every single light along our route. I won’t be running this route running rush hour again.
Friday- 7 miles at 7:51, 54:57 total time
I was avoiding getting the run in for some reason today. Just one of those mentally tough runs. It got to be a tad later than I like, to be running outside by myself. So I went to the gym and completed my miles on the treadmill. I really had to force myself to keep going. Physically, everything was fine. I just was not motivated.
Saturday- 4 miles at 8:39 pace, 34:37 total time
Super easy run, shaking out the legs and keeping the pace really light so I could be ready to race tomorrow. I decided to hit up the treadmill again to keep my pace nice and easy. I also like the massage beds too.
Sunday- 16.41 total miles
Race day for me, and in typical race day from. I had nervous tummy and yacked before the race. I was doing better this fall about my pre-race anxiety, but I haven’t raced in a few months which I think made it a little worse. Once I got to the race, I was focused on getting my routine in. The weather was great for racing, 32 degrees with little wind. It was a nice sunny, Sunday morning. I looked forward to this race. Two years ago, this was my first race to win over all female and my first race to break the 20 minute barrier. Last year, this was my first race to break 18 minutes. I have positive vibes about this race. I was a tad disappointed that they changed the course this year, but was still a great race.
I completed my two mile warm up, stretching and strides and made it to the line with a few minutes before the start. Luckily, I wasn’t standing around for very long. My goal was to focus on one of my guy teammates and try to keep the gap between him and I small. I am really glad I had this to focus on throughout the race. The first two miles were gently rolling hills and relatively uneventful race. My only issue was my hands, I was taking my gloves on and off. I would get really sweaty hands and feel my whole body warm up quickly, take off the gloves and they would freeze. The third miles was a long gradual hill, which really killed my momentum. I focused on a guy in front of me and just tried to close the gap between him and I before the top. I did get a little giggle, when I went by him. He said, “ I was hoping I wouldn’t get beat by a girl.”
I crossed the finish line at 17:59, which was 3 seconds slower than my PR last year. I was able to earn 4th overall, and 1st overall female. (Third year in a row!) I will admit, three seconds felt like a punch in the gut. I was a little frustrated for a short minute after my race, but quickly got over it before heading back to the finish line. It was a tougher course than last year’s course and the most important part, I am a lot healthier this week. Last year, I was holding myself together with duct tape and Elmer’s glue. I fell completely apart shortly after this race last year and got stuck on a roller coaster of injury/healthy before my goal half. This year, I am training smarter and working with a coach has been a big part of that.
After the race, we had a group of runners join together for some bonus miles. The weather had warmed up a bit and once I got through the first mile or so, the run felt really great. I ended up with 11.3 bonus miles which gave me 16.4 miles for the day. After all that running, we earned our second breakfast!
I found this article on Runners Connect that really stuck with me this week. I believe that last year, I ran too many workouts, too hard, too close together. I made fast progress but couldn’t maintain it and fell a part. I wondered if I had backed off a little if I would maybe progress a tad slower in the short term, but end up being a stronger runner in the long term because I could train with more consistency. This article really made me feel like I was on the right path. In particular, I like the graph they used.
I’ll admit, it’s really hard for me to trust the process. Am I running hard enough? Is my long run, long enough? I feel pretty good, which is not normal for me. Usually I have run myself into the ground, at this point into the plan. I have a lot of weeks left, so I would like to think, this is a good sign and an opportunity to grow as a runner.
Thank you so much for following my journey. I am super excited to continue to grow my followers. I am planning on hosting a give away to celebrate 2,000 twitter followers soon!
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I don’t know about you guys, but burying myself in all things running has been a huge escape from the political junk going on. Focusing on my training has been a great stress reliever, also. So without too much build up, here is my weekly recap.
Monday-6.01 miles at 8:05 pace (48:39 total time)
This was a miserable run for me, and very disappointing because I was looking forward to my run all day. Temperature was nice, however, I underestimated the wind factor and my extremities were frozen the entire time. I also ran a route that had no wind blockage making things worse. Luckily, it was a short run and I did survive.
Tuesday 10.6 miles with average pace of 7:14 (1:16:54 total time)
Paces for the “tempo/interval” portion of the run. (6:06, 7:05, 6:05, 7:09, 5:58)
Today was a blended tempo/interval style workout. I was prescribed 2 mile warm up, 5 miles of alternating speeds with no rest, 4 x 30 seconds sprints and a 2 miles cool down. To save time, I ran from work and chose a route that had a fair amount of elevation change. I kind of liked the added challenge of the hills. It made me work on consistent effort while working toward a goal pace. We did end up with the fourth mile feeling like it was uphill the whole way, giving us little sense of rest or recovery.
After the workout I was prescribed a small amount of strength exercises. Coach pushed up some of the weights from 20% to 30%. Which was fine for most exercises except bent over rows. My bird arms could barely complete 3 reps so I went back down in weight. I completed 2 sets of Squats, bent over rows, lunges, skips for distance and fast feet.
Wednesday- 8.01 at 7:37 (1:01:03 total time)
Easy run from my favorite local store, KC Running Company. It was an enjoyable group this evening. The best part is I was able to snag a pair of shoes from the sales rack! Not that I really need more shoes, but I wanted them ha!
Thursday- 8 miles at 7:53 pace (1:03:03 total time)
Easy run, I was busy with work and family stuff so I wasn’t able to get outside at a reasonable time. I headed to the gym and ran some easy miles on the treadmill. Funny story, I was able to make two new friends. Two gentlemen showed up about two minutes after I started running. They were deciding how long to walk for, and they decided they would walk as long as I was running. They were certain I was going to be done in thirty minutes or less. I was completely oblivious at the time, because I had my headphones plugged in and was fully invested in an episode of Big Bang Theory. When I got done, the gentleman began to cheer and clap. As we cleaned up the machine they let me know that was their longest treadmill session and that they were waiting for me to finish. They asked when the next time I was coming back so we could run/walk together again.
Friday 6.08 at 7:43 pace (46:58 total time)
Enjoyable easy run. The gymnastics gym has open play time for toddlers, and my sister and nephew met us there. I was able to get some loops in the neighborhood behind the gym, while the kiddos ran off some energy. The neighborhood is about a half mile loop. Around lap six or seven an officer pulled up. Apparently, someone from the neighborhood called because of an unknown person running around their neighborhood. The officer asked why I was running so late at night, I responded “sir, its 7:30.” I guess I appeared harmless because he let me go. Ha!
Saturday- 15.2 miles run at 7:42 average pace (1:57:20 total time)
This was a very enjoyable morning. I met up with some friends at a trail about 30 minutes away. We ran 14 miles at my easy pace and then did 30 seconds of intervals of sprints and jogging for the last mile. The weather was great, I enjoyed the company and the change of scenery. The best part was breakfast afterward. MMMMMmmmm! Then we headed over to Lululemon and picked up our awesome surprises that we earned by completing their Strava Challenge. I was blown away, we were able to pick a pair of shorts and top for completing at least 80 Km over two weeks!
I had a few strength exercises to complete. I am now naming my Saturday strength training, death by push-ups. Ha Ha! I can do them, but I am so sore after. My upper body consists of bones and skins. I completed two sets of planks, side planks, push-ups, skips for distance and one leg hops. Most felt pretty comfortable, except those darn push-ups.
Sunday-7.09 miles at 7:42 pace (54:36 total time)
Super easy run, felt great. My daughter had a slumber party at her cousins which allowed me some sleeping in time and extra coffee. I got out the door later in the afternoon and the weather was right around 50 degrees with little wind. It was one of those great mental health runs.
Total Miles for the week was 61.1.
Looks like coach will be keeping me at similar miles next week. I plan on running a 5K next week to shake out the legs and get an idea of where my fitness is at. Looks like we will slightly front loading the weekly miles so I can take it easier on Saturday. I like racing frequently, it keeps my focused and helps relieve anxiety about training.
Today is 11 weeks from the Boston Marathon! I have an awesome opportunity from Lululemon I can ‘t wait to share. Once I know more details, I will spill!
Thank you so much for reading and following my journey. Please comment, subscribe and share!