I'm not going to do a day-by-day recap of my exercises this week, or even a general description of what I did this week. I find it helpful to keep a log while I am training, so that I can look back and see how things went. There's no real need for that, since I'm not really training for anything.
However, I ran about 8.5 miles total in 1 hour 10 minutes. For those of you doing the math at home, that's an 8:15ish pace per mile.
Whut? Who is this person?
This did not happen the last time I came back from an injury or an extended running break. At the beginning of my Boston Marathon training cycle, I was struggling to break 9 minutes.
Part of the speed is that I know I am only going out for a short distance. A little more than 2 miles on average. I can run 2 miles in my sleep. I was purposely pushing it on some of these runs, so that's part of it too. But then factor in the heat and humidity and I should be running slower.
Or maybe I just have enough running experience that I know paces, effort levels, and mental skills well enough to know what's appropriate. Hmm.
Showing posts with label weekly recap. Show all posts
Showing posts with label weekly recap. Show all posts
Saturday, July 13, 2013
Saturday, April 13, 2013
Boston Training Week 18
My plan for the week was cross-train, run 3 and 4 miles, cross-train, rest, run 2 miles, rest, and then the marathon. I made some adjustments to account for a Monday marathon. I have never ran an Monday marathon before, but a day or two has never thrown me off in the past.
Third and final week of taper. OK, you 2 mile run, really? REALLY? That's just not worth getting sweaty for.
I should probably ease up on strength training and leg work. Oops. Didn't really do that in the first 2 weeks of taper.
Sunday - Yoga for Runners DVD. Outside. Yay!
Monday - 3.8 mile run outside. In shorts, short sleeve shirt, and sunglasses. Sweet. Apparently my recent increase in speed is sticking around.
Tuesday - Core work, pushups, calf raises, squats, lunges, and foam rolling in the AM. Only did 2 sets instead of my usual 3 of the leg work. 4.6 mile run in the PM to see the cherry blossoms. 'Cause, you know, that's what you do in DC. Especially when you are in DC on the day the cherry blossoms peak. Pace was good, especially given that it was 85 degrees and I stopped a lot. R2 (the Garmin) told me I stopped for about 20 minutes total to take pictures, look at the Jefferson Memorial and Martin Luther King, Jr. Memorial and avoid running into tourists.
Wednesday - 2 miles walking on the treadmill, plus upper body strength training, clamshell planks, planks, and foam rolling. Had to adjust my workout plan at the last minute. Long story as to how I couldn't access my gym. Good thing I showered the night before and keep a stash of baby wipes and dry shampoo in my desk at work.
Thursday - Rest. And travel! Racecation time.
Friday - 8 mile run. Longer and faster than it should have been. Not the short easy run I had planned. Long story but the moral is don't lose your key while out on the run. On the plus side, I now know the effects of adrenaline very clearly. Adrenaline is an amazing thing.
Saturday - 3.7 mile run. Easy pace. Found the lost key, thanks to a community lost and found box. And a trip to Boston to pick up my race packet. This just got real.
Sunday - Rest.
Monday - Marathon Monday. Stay tuned, folks.
Total Miles: 46.2 (including the yet unran marathon)
Third and final week of taper. OK, you 2 mile run, really? REALLY? That's just not worth getting sweaty for.
I should probably ease up on strength training and leg work. Oops. Didn't really do that in the first 2 weeks of taper.
Sunday - Yoga for Runners DVD. Outside. Yay!
Monday - 3.8 mile run outside. In shorts, short sleeve shirt, and sunglasses. Sweet. Apparently my recent increase in speed is sticking around.
Tuesday - Core work, pushups, calf raises, squats, lunges, and foam rolling in the AM. Only did 2 sets instead of my usual 3 of the leg work. 4.6 mile run in the PM to see the cherry blossoms. 'Cause, you know, that's what you do in DC. Especially when you are in DC on the day the cherry blossoms peak. Pace was good, especially given that it was 85 degrees and I stopped a lot. R2 (the Garmin) told me I stopped for about 20 minutes total to take pictures, look at the Jefferson Memorial and Martin Luther King, Jr. Memorial and avoid running into tourists.
Wednesday - 2 miles walking on the treadmill, plus upper body strength training, clamshell planks, planks, and foam rolling. Had to adjust my workout plan at the last minute. Long story as to how I couldn't access my gym. Good thing I showered the night before and keep a stash of baby wipes and dry shampoo in my desk at work.
Thursday - Rest. And travel! Racecation time.
Friday - 8 mile run. Longer and faster than it should have been. Not the short easy run I had planned. Long story but the moral is don't lose your key while out on the run. On the plus side, I now know the effects of adrenaline very clearly. Adrenaline is an amazing thing.
Saturday - 3.7 mile run. Easy pace. Found the lost key, thanks to a community lost and found box. And a trip to Boston to pick up my race packet. This just got real.
Sunday - Rest.
Monday - Marathon Monday. Stay tuned, folks.
Total Miles: 46.2 (including the yet unran marathon)
Saturday, April 6, 2013
Boston Training Week 17
My plan for the week was cross-train, run 4 and 6 miles, cross-train, rest, run 3 miles, and 8 mile long run.
Second week of taper. OK, you 3 mile run, what is that? This is a predictable point where I see 3 mile runs again and I want to run more.
So far, so good with taper. No taper crazies yet. No random aches and pains.
Sunday - Rest. Oops.
Monday - 4.4 miles outside. Windy but otherwise comfortable. I do so enjoy being able to run on the National Mall whenever I want to. Don't enjoy the tourists so much, but the Mall is nice.
Tuesday - 6.4 miles on the treadmill in the AM. Squats, lunges, calf raises, core work, and foam rolling in the PM.
Wednesday - 36 minutes on the bike, plus upper body strength training, clamshell planks, planks, and foam rolling.
Thursday - Rest.
Friday - 3.8 mile run outside. It was damp but not raining and not too cold. I went zoom fast. Well, relatively fast.
Saturday - 8.4 mile long run. Second long run in a row in a skirt. Second long run in a row running up a hill at the end. I went zoom fast again. First time running 7 mile in an hour in a long time. And probably my first sub-8 mile of this training cycle. Woo! Also walked about 2.5 miles in Washington, DC being a tourist.
Total Miles: 23
Second week of taper. OK, you 3 mile run, what is that? This is a predictable point where I see 3 mile runs again and I want to run more.
So far, so good with taper. No taper crazies yet. No random aches and pains.
Sunday - Rest. Oops.
Monday - 4.4 miles outside. Windy but otherwise comfortable. I do so enjoy being able to run on the National Mall whenever I want to. Don't enjoy the tourists so much, but the Mall is nice.
Tuesday - 6.4 miles on the treadmill in the AM. Squats, lunges, calf raises, core work, and foam rolling in the PM.
Wednesday - 36 minutes on the bike, plus upper body strength training, clamshell planks, planks, and foam rolling.
Thursday - Rest.
Friday - 3.8 mile run outside. It was damp but not raining and not too cold. I went zoom fast. Well, relatively fast.
Saturday - 8.4 mile long run. Second long run in a row in a skirt. Second long run in a row running up a hill at the end. I went zoom fast again. First time running 7 mile in an hour in a long time. And probably my first sub-8 mile of this training cycle. Woo! Also walked about 2.5 miles in Washington, DC being a tourist.
Total Miles: 23
Saturday, March 30, 2013
Boston Training Week 16
My plan for the week was cross-train, run 5 and 8 miles, cross-train, rest, run 4 miles, and 12 mile long run.
First week of taper. I'm sure I'll be sinking into taper madness in a week or two, but for now I am enjoying taper. Usually I get phantom aches and pains (although those don't start til 2-3 weeks into taper), but at least for now everything is good. Even the pesky ankle. Some of my speed is coming back too. I'm not sure if it's an artifact of taper or I really am getting faster, but I'll take it.
Sunday - Yoga DVD, plus squats, lunges, lower back, pushups, and calf raises.
Monday - 5.3 miles outside in the snow. Let it be duly noted that I busted out the Yaktrax for the first time this winter. On March 25.
Tuesday - 8.2 miles on the treadmill. With mileage ramping down, I got to sleep a little later. Yay. And then went for a walk for about 1.5 miles to visit the Supreme Court at lunch. Because I could. And then did planks, clamshell planks, and abs in the evening.
Wednesday - 40 minutes on the bike, plus upper body strength training, obliques with a medicine ball, and foam rolling.
Thursday - Rest.
Friday - 4.3 mile run outside. Didn't even need my reflective gear, since I started a little later than usual and the sun is rising earlier.
Saturday - 13.2 mile long run. Was planning on 12 miles, but the weather was nice and I was enjoying being out on a run. I even lost a couple miles where I was off in lala land. Tested out my Under Armour Boston College Superfan shirt. I bought this shirt a year ago and hadn't even cut the tags off. It was now or never to see if it was a possibility for the Boston Marathon. Superfan shirt is a go.
Total Miles: 31
First week of taper. I'm sure I'll be sinking into taper madness in a week or two, but for now I am enjoying taper. Usually I get phantom aches and pains (although those don't start til 2-3 weeks into taper), but at least for now everything is good. Even the pesky ankle. Some of my speed is coming back too. I'm not sure if it's an artifact of taper or I really am getting faster, but I'll take it.
Sunday - Yoga DVD, plus squats, lunges, lower back, pushups, and calf raises.
Monday - 5.3 miles outside in the snow. Let it be duly noted that I busted out the Yaktrax for the first time this winter. On March 25.
Tuesday - 8.2 miles on the treadmill. With mileage ramping down, I got to sleep a little later. Yay. And then went for a walk for about 1.5 miles to visit the Supreme Court at lunch. Because I could. And then did planks, clamshell planks, and abs in the evening.
Wednesday - 40 minutes on the bike, plus upper body strength training, obliques with a medicine ball, and foam rolling.
Thursday - Rest.
Friday - 4.3 mile run outside. Didn't even need my reflective gear, since I started a little later than usual and the sun is rising earlier.
Saturday - 13.2 mile long run. Was planning on 12 miles, but the weather was nice and I was enjoying being out on a run. I even lost a couple miles where I was off in lala land. Tested out my Under Armour Boston College Superfan shirt. I bought this shirt a year ago and hadn't even cut the tags off. It was now or never to see if it was a possibility for the Boston Marathon. Superfan shirt is a go.
Total Miles: 31
Saturday, March 23, 2013
Boston Training Week 15
My plan for the week was cross-train, run 5 and 10 miles, cross-train, rest, run 5 miles, and 20 mile long run.
Peak week. I haven't ran that much in nearly a year. 40 miles between me and taper. Sweet sweet taper and then the Boston Marathon. Assuming my ankle holds out. At this point, I am pretty sure it will.
Sunday - Yoga DVD, plus core work, pushups, clamshell planks, squats, lunges, and calf raises. Whew. That was a lot.
Monday - 5.3 mile run outside in light snow. Snow that doesn't stick is the kind of snow I like to run in. Makes it pretty but doesn't really interfere.
Tuesday - 10.2 miles on the treadmill. Booya, baby. Ran the first half with no music. Ankle felt twingy a couple of times but held up well.
Wednesday - 45 minutes on the bike, plus upper body lifting, planks, and foam rolling.
Thursday - Rest.
Friday - 5.3 mile run. Outside. In the cold. Pace was good, though. Yay.
Saturday - 20.2 miles in Rock Creek Park. Made of win. It was my longest AND fastest run of this training cycle. The weather was clear but chilly when I started. I actually started a little later than usual so it would warm up. Boston has a relatively late start, so starting your long run later is a good idea anyway. I dressed for the temperature later in my run, so I was cold at the beginning. Ran the first mile as a warm-up. In the 8:40s. Are you kidding?? I am in no shape to run 20 miles in the 8:40s. However, what I usually do on long runs is see where the pace falls in the first few miles and go from there. Maybe 8:40-8:50s was where this run was going to be. Took off my jacket at mile 4. I had planned a refuel and bathroom break around mile 5-6. I stopped to fill up my water bottles, eat some pretzels, and drop off my hat as well. Busted out the music at mile 12. Ran all the way down the path to the Kennedy Center on the banks of the Potomac River, then turned around to head back to my starting point. Pace was still in the 8:40s. Hmmm. There was a very cold wind once I turned around. I was glad I still had my arm sleeves and put them on and took them off as necessary. Stopped with about 2.5 miles to go to fill up one of my water bottles. The last few miles were tough. My hips were sore and I was getting bored. But I kept thinking about the Boston Marathon. Envisioned the course. Practiced my mantras. Tougher now. Smarter now. Yes I can. I finished in the high 8:30s. I have no idea how! This run was exactly what I needed going into taper. I am not as confident as I was going into Shamrock, but I'm feeling a lot better after today's run. Confidence is priceless.
Total Miles: 41
Hello, sweet taper. Nice to meet up with you again.
Peak week. I haven't ran that much in nearly a year. 40 miles between me and taper. Sweet sweet taper and then the Boston Marathon. Assuming my ankle holds out. At this point, I am pretty sure it will.
Sunday - Yoga DVD, plus core work, pushups, clamshell planks, squats, lunges, and calf raises. Whew. That was a lot.
Monday - 5.3 mile run outside in light snow. Snow that doesn't stick is the kind of snow I like to run in. Makes it pretty but doesn't really interfere.
Tuesday - 10.2 miles on the treadmill. Booya, baby. Ran the first half with no music. Ankle felt twingy a couple of times but held up well.
Wednesday - 45 minutes on the bike, plus upper body lifting, planks, and foam rolling.
Thursday - Rest.
Friday - 5.3 mile run. Outside. In the cold. Pace was good, though. Yay.
Saturday - 20.2 miles in Rock Creek Park. Made of win. It was my longest AND fastest run of this training cycle. The weather was clear but chilly when I started. I actually started a little later than usual so it would warm up. Boston has a relatively late start, so starting your long run later is a good idea anyway. I dressed for the temperature later in my run, so I was cold at the beginning. Ran the first mile as a warm-up. In the 8:40s. Are you kidding?? I am in no shape to run 20 miles in the 8:40s. However, what I usually do on long runs is see where the pace falls in the first few miles and go from there. Maybe 8:40-8:50s was where this run was going to be. Took off my jacket at mile 4. I had planned a refuel and bathroom break around mile 5-6. I stopped to fill up my water bottles, eat some pretzels, and drop off my hat as well. Busted out the music at mile 12. Ran all the way down the path to the Kennedy Center on the banks of the Potomac River, then turned around to head back to my starting point. Pace was still in the 8:40s. Hmmm. There was a very cold wind once I turned around. I was glad I still had my arm sleeves and put them on and took them off as necessary. Stopped with about 2.5 miles to go to fill up one of my water bottles. The last few miles were tough. My hips were sore and I was getting bored. But I kept thinking about the Boston Marathon. Envisioned the course. Practiced my mantras. Tougher now. Smarter now. Yes I can. I finished in the high 8:30s. I have no idea how! This run was exactly what I needed going into taper. I am not as confident as I was going into Shamrock, but I'm feeling a lot better after today's run. Confidence is priceless.
Total Miles: 41
Hello, sweet taper. Nice to meet up with you again.
Saturday, March 16, 2013
Boston Training Week 14
My plan for the week was cross-train, run 5 and 9 miles, cross-train, rest, run 5 miles, and 14 mile long run.
Last stepback week before one final push forward and then taper. Yikes.
I have reached that stage where I want to eat everything that isn't nailed down. I am hungry all. the. time. And yet I still managed to drop a couple pounds. Good, because I was hanging on to them from being injured last year. This is pretty typical of me at this point in marathon training, though. I am one of those weirdos who lose weight while marathon training. Clearly I am not eating enough. C'mer, food, get in ma belly.
Sunday - Rest. Unless yard work counts as exercise. I battled against mofo rogue vines and I won. Those were some nasty vines. They were entangled in fences, trees, and other plants. The vines made me fall on my butt on the ground. But I won, rouge vines. I won.
Monday - I usually run in the AM, but I decided to take advantage of decent weather, extra daylight, and the National Mall and run in the evening. Ran from the Capitol to the Lincoln Memorial and back. Niiice. Would have been even nicer if my ankle had cooperated better.
Tuesday - 1 hour 20 minutes on the elliptical. I was going to bike, but one bike at the gym was broken and the other was occupied. Notice the lack of a 9 mile run. Eh. Ankle wasn't really feeling a longish run. Now is not the time to push it.
Wednesday - 5.3 miles on the treadmill (relatively pain-free), plus upper body strength training, oblique work with a medicine ball, and foam rolling.
Thursday - Rest. Extra sleep. Aaahhh.
Friday - 5.3 mile run outside. In partial darkness. I actually do like seeing the sun rise, although I wish I had a better route that wasn't so noisy. Chilly and relatively slow, but ankle pretty much cooperated. Yay.
Saturday - 14.2 mile run. The weather was supposed to be rainy and cold but turned out pretty decent. Ankle turned out pretty decent too. Pace was good and I took fewer breaks (only to cross streets) than last week.
Total Miles: 30 on the nose.
Last stepback week before one final push forward and then taper. Yikes.
I have reached that stage where I want to eat everything that isn't nailed down. I am hungry all. the. time. And yet I still managed to drop a couple pounds. Good, because I was hanging on to them from being injured last year. This is pretty typical of me at this point in marathon training, though. I am one of those weirdos who lose weight while marathon training. Clearly I am not eating enough. C'mer, food, get in ma belly.
Sunday - Rest. Unless yard work counts as exercise. I battled against mofo rogue vines and I won. Those were some nasty vines. They were entangled in fences, trees, and other plants. The vines made me fall on my butt on the ground. But I won, rouge vines. I won.
Monday - I usually run in the AM, but I decided to take advantage of decent weather, extra daylight, and the National Mall and run in the evening. Ran from the Capitol to the Lincoln Memorial and back. Niiice. Would have been even nicer if my ankle had cooperated better.
Tuesday - 1 hour 20 minutes on the elliptical. I was going to bike, but one bike at the gym was broken and the other was occupied. Notice the lack of a 9 mile run. Eh. Ankle wasn't really feeling a longish run. Now is not the time to push it.
Wednesday - 5.3 miles on the treadmill (relatively pain-free), plus upper body strength training, oblique work with a medicine ball, and foam rolling.
Thursday - Rest. Extra sleep. Aaahhh.
Friday - 5.3 mile run outside. In partial darkness. I actually do like seeing the sun rise, although I wish I had a better route that wasn't so noisy. Chilly and relatively slow, but ankle pretty much cooperated. Yay.
Saturday - 14.2 mile run. The weather was supposed to be rainy and cold but turned out pretty decent. Ankle turned out pretty decent too. Pace was good and I took fewer breaks (only to cross streets) than last week.
Total Miles: 30 on the nose.
Saturday, March 9, 2013
Boston Training Week 13
My plan for the week was cross-train, run 4 and 9 miles, cross-train, rest, run 5 miles, and 18 mile long run.
Here we go again. Mini peak week. Actual peak week is in 2 weeks.
Sunday - about an hour of yoga, plus calf raises and squats.
Monday - 4.2 miles outside. Cold and windy.
Tuesday - 9.3 mile run. Nothing like banging out a 15K before work.
Wednesday - Upper body strength training with a resistance band, pushups, planks, clamshell planks, and squats.
Thursday - Rest.
Friday - 5.2 mile run. Outside. The first 2 miles or so were in a snow flurry. Pretty stuff.
Saturday - 18.2 miles. I made it! Woohoo. Ankle was somewhat achy but was better than it has been on other runs. I stopped a bunch of times, including about 4.5 miles in to change out of my cold gear clothes and into something cooler. Pace was decent and I even managed to run negative splits and run to Virginia (Ave.). I needed a good run after some of the runs I've had recently. I got it. I am reasonably confident that I WILL make it to Boston and I WILL cross the finish line. I had my doubts for a while. Just another 5 weeks.
Total Miles: 36.9
Here we go again. Mini peak week. Actual peak week is in 2 weeks.
Sunday - about an hour of yoga, plus calf raises and squats.
Monday - 4.2 miles outside. Cold and windy.
Tuesday - 9.3 mile run. Nothing like banging out a 15K before work.
Wednesday - Upper body strength training with a resistance band, pushups, planks, clamshell planks, and squats.
Thursday - Rest.
Friday - 5.2 mile run. Outside. The first 2 miles or so were in a snow flurry. Pretty stuff.
Saturday - 18.2 miles. I made it! Woohoo. Ankle was somewhat achy but was better than it has been on other runs. I stopped a bunch of times, including about 4.5 miles in to change out of my cold gear clothes and into something cooler. Pace was decent and I even managed to run negative splits and run to Virginia (Ave.). I needed a good run after some of the runs I've had recently. I got it. I am reasonably confident that I WILL make it to Boston and I WILL cross the finish line. I had my doubts for a while. Just another 5 weeks.
Total Miles: 36.9
Sunday, March 3, 2013
Boston Training Week 12
My plan for the week was cross train, run 4 and 8 miles, cross train, rest, 5 and 12 mile long run.
Another stepback week. Oops, I just had one of those.
I think I am doing better with backing off a bit while still trying to get halfway decent training in. It is a delicate balance. Compression socks/sleeves and the treadmill are helping.
Sunday - About an hour of yoga, plus a lot of walking at Mount Vernon (George Washington's house) and around Old Town in Alexandria, VA.
Monday - 4.6 mile run. Outside.
Tuesday - 8.5 miles on the treadmill. No ankle pain. Ran 6 miles, then took a beak to reset the treadmill and fill my water bottle. Finally got to the gym early enough to get a full workout in before work. Did core work, lunges, pushups, and calf raises in the PM.
Wednesday - 45 minutes on the bike, plus upper body lifting.
Thursday - Rest.
Friday - 5.2 mile run. Outside. Didn't even need my reflective vest or too much cold weather gear.
Saturday - 12.2 mile long run. Surprisingly cold, but it's all good because I had the right layers. Ran the first 4 miles relatively slow, then dropped the pace for the last 8. I even had a few miles in the middle where I felt good about my pace and really enjoyed being out on a run. That hasn't happened in a very long time.
Total Miles: 30.5
2/3 done with training. 6 weeks to go!
Saturday, February 23, 2013
Boston Training Week 11
My plan for the week was cross train, run 4 and 8 miles, cross train, rest, 4 and 16 mile long run.
I decided early in the week that the 16 mile long run just was not going to happen. I was too busy. The weather wasn't great. I had a cold for most of the week. Normally, time, weather, and colds do not interfere with my training schedule. This was scrapping a run to stave off an injury.
I had a moment of insight on yesterday's run where I think I am finally OK with letting go of any goal I had for Boston. I realized that I can't train the way I could in the past, but that doesn't have to stop me from training for fun and running a marathon for fun. Maybe I'll wear a Boston College Superfan T-shirt to the marathon. Yes, I have an Under Armour Superfan T-shirt. Maybe I'll hunt down one of those headbands with eagles on it (BC's mascot is an eagle). That could be fun. It was the first time in a long time where I thought about the marathon and wasn't dreading it.
Besides, don't you get more for your entry fee buck if you stay out on the course longer?
I took it kinda easy this week. I stumbled into few discoveries: I need to run more on the treadmill (because the incline is controlled and the surface is softer), inclines bother my foot more than declines (which would explain why my 2 regular long run routes bother me more on the way back ... they follow creeks and are slightly downhill on the way out and slightly uphill on the way back), and running in compression socks/sleeves helps. Now I just need to get more compression gear.
Sunday - Rest. Kinda. I think running up and down my stairs all day moving boxes and putting things away counts as exercise.
Monday - 4.4 mile run. Outside. Felt the beginnings of a cold coming on.
Tuesday - 4.2 miles on the treadmill, plus upper body lifting.
Wednesday - Rest. Usually I don't make adjustments for being sick, but I'm already not sticking to my schedule that carefully and just wasn't feeling the need to push it.
Thursday - 1 hour on the bike. Got to the gym really early before work. I really need to get my own hairdryer to bring with me. The ones in the gym take forever and it's cutting into my workout time.
Friday - 4.6 mile run. Outside. Didn't even need a light. Oh, that will change in a few weeks, but I'll take it for now. The cold was wrapping up too. It was nice to breathe again.
Saturday - 6.5 mile run outside in cold misty rain. A little chilly, but I was dressed appropriately. Not the 16 miles on my training schedule. It was what my body could handle and actually it was nice to go out and run whatever I felt like. No pressure. No pushing it.
Total Miles:19.7
I decided early in the week that the 16 mile long run just was not going to happen. I was too busy. The weather wasn't great. I had a cold for most of the week. Normally, time, weather, and colds do not interfere with my training schedule. This was scrapping a run to stave off an injury.
I had a moment of insight on yesterday's run where I think I am finally OK with letting go of any goal I had for Boston. I realized that I can't train the way I could in the past, but that doesn't have to stop me from training for fun and running a marathon for fun. Maybe I'll wear a Boston College Superfan T-shirt to the marathon. Yes, I have an Under Armour Superfan T-shirt. Maybe I'll hunt down one of those headbands with eagles on it (BC's mascot is an eagle). That could be fun. It was the first time in a long time where I thought about the marathon and wasn't dreading it.
Besides, don't you get more for your entry fee buck if you stay out on the course longer?
I took it kinda easy this week. I stumbled into few discoveries: I need to run more on the treadmill (because the incline is controlled and the surface is softer), inclines bother my foot more than declines (which would explain why my 2 regular long run routes bother me more on the way back ... they follow creeks and are slightly downhill on the way out and slightly uphill on the way back), and running in compression socks/sleeves helps. Now I just need to get more compression gear.
Sunday - Rest. Kinda. I think running up and down my stairs all day moving boxes and putting things away counts as exercise.
Monday - 4.4 mile run. Outside. Felt the beginnings of a cold coming on.
Tuesday - 4.2 miles on the treadmill, plus upper body lifting.
Wednesday - Rest. Usually I don't make adjustments for being sick, but I'm already not sticking to my schedule that carefully and just wasn't feeling the need to push it.
Thursday - 1 hour on the bike. Got to the gym really early before work. I really need to get my own hairdryer to bring with me. The ones in the gym take forever and it's cutting into my workout time.
Friday - 4.6 mile run. Outside. Didn't even need a light. Oh, that will change in a few weeks, but I'll take it for now. The cold was wrapping up too. It was nice to breathe again.
Saturday - 6.5 mile run outside in cold misty rain. A little chilly, but I was dressed appropriately. Not the 16 miles on my training schedule. It was what my body could handle and actually it was nice to go out and run whatever I felt like. No pressure. No pushing it.
Total Miles:19.7
Monday, February 18, 2013
Boston Training Week 10
My plan for the week was cross train, run 3 and 7 miles, cross train, rest, 4 mile run and 15 mile long run.
Sunday - one hour yoga of Yoga for Runners.
Monday - 3.8 mile run. Outside.
Tuesday - 60 minutes on the bike in the AM. Core work and clamshell planks in the PM.
Wednesday - 4.6 mile run outside in the AM. Upper body strength training, calf raises, and clamshell planks at lunch.
Thursday - Rest.
Friday - 35 minutes on the bike, plus chest exercises and clamshells.
Saturday - 15 mile run. Ran later than I usually do. The first 9 miles were fine. The last 6, not so much.
Total Miles: 23.4
Sunday - one hour yoga of Yoga for Runners.
Monday - 3.8 mile run. Outside.
Tuesday - 60 minutes on the bike in the AM. Core work and clamshell planks in the PM.
Wednesday - 4.6 mile run outside in the AM. Upper body strength training, calf raises, and clamshell planks at lunch.
Thursday - Rest.
Friday - 35 minutes on the bike, plus chest exercises and clamshells.
Saturday - 15 mile run. Ran later than I usually do. The first 9 miles were fine. The last 6, not so much.
Total Miles: 23.4
Sunday, February 10, 2013
Boston Training Week 9
My plan for the week was cross train, run 3 and 7 miles, cross train, rest, 4 and 10 mile run.
Halfway there. Another stepback week.
What do you not see a lot of in my recap below? Running. We've been down this path before. Sigh.
I am pretty sure it's Achilles tendonitis. In my other foot. The injured one is doing just fine now. Go figure.
The silver lining of being injured last year is that I recognized this pretty quickly and I know what to do. Back off, cross-train, take anti-inflammatory meds, ice, foam roll my calves, stretch, and be very very careful.
But I have no idea what causes it. That weird pain in my foot that occured just after Christmas? Jumping up mileage too quickly? Too much running outside on uneven surfaces? Running on slippery surfaces? Any and all the things just mentioned?
At least this time I have 8-9 weeks of training under my belt. I still have time to do what I need to do and still be able to cross the finish line in Boston. That's what I hope, at least.
Sunday - one hour yoga podcasts, plus calf raises and squats.
Monday - 35 minutes on the bike, plus upper body lifting, clamshell planks, core work, and foam rolling.
Tuesday - Pushups, foam rolling, and attempted lunges (attempted because I only made it one set) in the AM. 32 minutes on the bike in the PM, plus planks, clamshell planks, and oblique work with a medicine ball.
Wednesday - 60 minutes on the bike.
Thursday - Rest.
Friday - 4.6 miles. Outside. In cold rain. It wasn't that bad, actually. Ankle felt a little cranky but was otherwise OK.
Saturday - 10.2 miles. Very windy. Relatively slow. Eh. It is what it is. I got it done and wasn't hurting too much afterwards.
Total Miles: 14.8. Stepback week indeed.
Monday, February 4, 2013
Boston Training Week 8
My plan for the week was cross train, run 3 and 6 miles, cross train, rest, rest and 13.1 mile race.
The 13.1 mile race was not going to happen. One, no races this time of year. Two, I am not racing Boston. One of the purposes of a half marathon race is to test your fitness. Yeah, I kinda know where I am already. I know how to pace myself.
I need to keep reminding myself that I need to roll my calves daily. Not once or twice a week. Not when I remember. Every day. Even if my calves are not tight. That's exactly how to keep them loose.
Sunday - two 20-minute yoga podcasts, plus calf raises and squats.
Monday - Pushups and lunges in the AM. 3.8 miles on the treadmill in the PM. And lots of foam rolling.
Tuesday - 32 minutes on the elliptical, plus upper body strength training, clamshell planks, core work, and foam rolling.
Wednesday - 6.3 mile run. Outside. In the AM. In a short sleeve T-shirt and light capris. I was hot! In January!
Thursday - Rest.
Friday - 35 minutes on the elliptical. My ankle was bugging me, so cross-training was in order.
Saturday - 13.1 mile run. Cold, but I was dressed appropriately.
Total Miles: 23.2
The 13.1 mile race was not going to happen. One, no races this time of year. Two, I am not racing Boston. One of the purposes of a half marathon race is to test your fitness. Yeah, I kinda know where I am already. I know how to pace myself.
I need to keep reminding myself that I need to roll my calves daily. Not once or twice a week. Not when I remember. Every day. Even if my calves are not tight. That's exactly how to keep them loose.
Sunday - two 20-minute yoga podcasts, plus calf raises and squats.
Monday - Pushups and lunges in the AM. 3.8 miles on the treadmill in the PM. And lots of foam rolling.
Tuesday - 32 minutes on the elliptical, plus upper body strength training, clamshell planks, core work, and foam rolling.
Wednesday - 6.3 mile run. Outside. In the AM. In a short sleeve T-shirt and light capris. I was hot! In January!
Thursday - Rest.
Friday - 35 minutes on the elliptical. My ankle was bugging me, so cross-training was in order.
Saturday - 13.1 mile run. Cold, but I was dressed appropriately.
Total Miles: 23.2
Sunday, January 27, 2013
Boston Training Week 7
My plan for the week was cross train, run 3 and 6 miles, cross train, rest, and run 3 and 12 miles.
I think it is worth noting that anyone who thinks moving (by yourself) is not exercise has never attempted to do it. I also think the last time I moved, I said I was going to hire professional movers the next time. Why I thought it was a good idea to not hire professional movers yet again, I do not know. I haven't even tried to move furniture yet. It's not too late to hire movers, right?
On a training note, I usually create a spreadsheet with my training plan. What can I say? I like data and numbers. I have yet to do that this time around. So far, I am working off of a photocopy of the Novice 1 marathon training plan from Hal Higdon's marathon training book. I look at the plan one week at a time. Maybe I'll get around to making a spreadsheet. Or not.
Sunday - All of Christine Felstead's Yoga for Runners intermediate program DVD. The part I skipped last week was mostly stretching. Now I know why pigeon pose feels so good.
Monday - 6.2 miles on the treadmill, plus core work and lunges.
Tuesday - 3.5 miles outside. Cold. Probably the coldest day so far this winter. Ran by time instead of distance because it was dark, I couldn't see my Garmin display too well, and I ran on a new route. At least it was reasonably flat, or whatever reasonably flat in the DC area means.
Wednesday - Clamshell planks, pushups, and calf raises in the AM. 30 minutes on the elliptical at lunch. Not really a fan of needing to shower at lunchtime. It didn't leave enough time for exercising.
Thursday - Rest.
Friday - 3.8 miles outside. In the cold. A little faster than Tuesday, plus I got to see some pretty clouds on the horizon.
Saturday - 12.2 miles in Rock Creek Park. We got about an inch of snow overnight on Friday. The roads in the park were clear. Although the paths in the park had some snow on them, the snow had been trampled down and some of it melted. I ran a little slower than usual, but it was warranted given the conditions. My hips were a bit sore at the end. This is a post-injury distance PR. Some creaks should be expected.
Total Miles: 25.7
I think it is worth noting that anyone who thinks moving (by yourself) is not exercise has never attempted to do it. I also think the last time I moved, I said I was going to hire professional movers the next time. Why I thought it was a good idea to not hire professional movers yet again, I do not know. I haven't even tried to move furniture yet. It's not too late to hire movers, right?
On a training note, I usually create a spreadsheet with my training plan. What can I say? I like data and numbers. I have yet to do that this time around. So far, I am working off of a photocopy of the Novice 1 marathon training plan from Hal Higdon's marathon training book. I look at the plan one week at a time. Maybe I'll get around to making a spreadsheet. Or not.
Sunday - All of Christine Felstead's Yoga for Runners intermediate program DVD. The part I skipped last week was mostly stretching. Now I know why pigeon pose feels so good.
Monday - 6.2 miles on the treadmill, plus core work and lunges.
Tuesday - 3.5 miles outside. Cold. Probably the coldest day so far this winter. Ran by time instead of distance because it was dark, I couldn't see my Garmin display too well, and I ran on a new route. At least it was reasonably flat, or whatever reasonably flat in the DC area means.
Wednesday - Clamshell planks, pushups, and calf raises in the AM. 30 minutes on the elliptical at lunch. Not really a fan of needing to shower at lunchtime. It didn't leave enough time for exercising.
Thursday - Rest.
Friday - 3.8 miles outside. In the cold. A little faster than Tuesday, plus I got to see some pretty clouds on the horizon.
Saturday - 12.2 miles in Rock Creek Park. We got about an inch of snow overnight on Friday. The roads in the park were clear. Although the paths in the park had some snow on them, the snow had been trampled down and some of it melted. I ran a little slower than usual, but it was warranted given the conditions. My hips were a bit sore at the end. This is a post-injury distance PR. Some creaks should be expected.
Total Miles: 25.7
Saturday, January 19, 2013
Boston Training Week 6
My plan for the week was cross train, run 3 and 5 miles, cross train, rest, and run 3 and 7 miles. A step-back week. Again? It feels like I just had one.
At the end of last week, my left foot started acting up. I cannot make this stuff up. But I think I've got the issue under control with more careful attention to my calves. Need to stretch before and after running and foam roll/use The Stick every day. I also need to be careful about switching from the running on the treadmill to running outside too quickly. The hills in the DC area is one of many things that I think contributed to my tendonitis issues. Or rather, switching too quickly from running on relatively flat areas to running on hills contributed to my tendonitis issues. I have no desire to repeat that cycle of misery again.
And how is it less than 100 days til the Boston Marathon? 100 days goes by quickly. But on the other hand, I only have to train for 100 days.
Sunday - About an hour of Christine Felstead's Yoga for Runners Intermediate Program DVD. It runs for almost an hour and a half and I didn't have enough time to do the whole thing. It was challenging. I definitely like this one. Also did one-legged squats with an exercise ball.
Monday - 35 minutes on the bike. My left Achilles tendon was giving me trouble, so I decided cross-training was the smart thing to do. Did lunges and core work in the evening. And lots of foam rolling on my calves.
Tuesday - 3.6 mile run on the treadmill, plus chest exercises and calf raises. Foam rolled again in the evening. I think it helped.
Wednesday - 5.2 miles on the treadmill.
Thursday - Rest.
Friday - 3.6 miles on the treadmill, plus clamshell planks. I was going to do upper body strength training at some point this week, but I figured moving (and carrying boxes and furniture) counts as strength training.
Saturday - 7.8 mile run. Outside. Pretty much the same route as last weekend. Got my overall pace into the 8:40s for the first time in a long time. That felt good.
Total Miles: 20.2
Sunday, January 13, 2013
Boston Training Week 5
My plan for the week was cross train, run 3 and 5 miles, cross train, rest, and run 3 and 10 miles.
I am feeling better about my training, now that I got a double digit run under my belt. I really didn't know what was going to happen when I got into longer runs, but all is still good so far. Just 13 weeks to go.
I am also very much aware that Boston is not going to be a fast or pretty marathon. My endurance is not very good. My mental skills are out of practice, too. Oh well. It will give me a reason to go out and just enjoy it.
Sunday - hourlong yoga podcast. Haven't done that one in a few weeks. Still kicking my butt. My upper body was sore for 2 days afterward.
Monday - 3.5 mile run on the treadmill in the AM. Lunges and core work in the PM. Definitely felt good to do lunges. I need to get my legs back in shape.
Tuesday - 5.2 miles on the treadmill. I need to start earlier to get these runs done on time. Good thing I have a somewhat flexible work schedule. Also walked about 2 miles to run an errand at lunch and did pushups and clamshell planks in the evening.
Wednesday - 35 minutes on the bike, plus upper body strength training and calf raises.
Thursday - Rest.
Friday - 3.6 mile run on the treadmill. Bumped up the speed a little bit.
Saturday - 10.2 mile long run. Ran on a relatively new route since I spent the night at my house (!?!) and had new running options. No music, a little chilly but pleasant.
Total Miles: 22.5. First week over 20 miles in a long time.
Sunday, January 6, 2013
Boston Training Week 4
So yeah. I didn't exactly stick to my plan. Traveling and being sick will do that to you. Traveling is not a big deal. I can usually work around that. But being tired and achy is a big deal, or enough of a big deal to skip exercising. Plus there was that random pain in the arch of my non-injured foot. I have no idea what caused it, and it was an incredibly sharp pain. Being sick was a blessing in disguise because it forced me to rest. The pain seems to have gone away as mysteriously as it came on.
I managed to do a little bit of yoga and run 3 times, including 2 short easy runs and a 9 mile all-running long run. 9 miles is probably too much of jump, but everything felt fine during and afterwards. My training plan called for 9 miles this week. It was not a pretty or fast run (I have lost so much endurance that when I intentionally tried to speed it up at the end, I actually ended up slowing down), but I ran the whole thing. Ankle is not hurting. Random pain didn't come back. Good signs.
OK, back on track next week.
Saturday, December 29, 2012
Boston Training Week 3
Step back week? Hmmm. Seems early for one of those.
Sunday - 3.3 miles. In Lisbon.
Monday - Rest. Unless lots of walking around the Lisbon airport is exercise. I think it counts.
Tuesday - 4.5 miles. Somewhere in the Atlantic. On Christmas morning.
Wednesday - 3.5 miles.
Thursday - Upper body strength training and squats. Glad I brought a resistance band. Also walked about 2 miles.
Friday - 6K race. Normally I could run in the low 7s no problem. I didn't really have a time goal, other than to try to run around an 8 minute pace. Check.
Saturday - Rest. Maybe walking. My non-injured foot was hurting a bit.
Total Miles: I am on vacation. No math involved.
Friday, December 21, 2012
Boston Training Week 2
Another week, another recap.
Sunday - Yoga podcast for an hour.
Monday - 3.2 mile run on the treadmill. Also did core work, pushups, and foam rolling in the evening.
Tuesday - 3.2 mile run outside. In the dark. Busted out more reflective gear than I have needed in a long time. Pace was about 30 seconds per mile slower than usual, but whatever. I didn't have a planned pace and ran at whatever pace was comfortable, plus I had to keep starting and stopping to cross streets.
Wednesday - Rest. Ankle was not too happy, plus I was super tired.
Thursday - 35 minutes on the bike. Ankle felt better, so that was good.
Thursday - 35 minutes on the bike. Ankle felt better, so that was good.
Friday - 7 miles total. 4.5 miles running, the rest walking.
Saturday - No idea. Maybe running. Most likely nothing.
Total miles: 13.4 as of Friday.
Saturday, December 15, 2012
Marathon Training Week 1
Oh hai. I am supposed to start training for the Boston Marathon this week. I should probably lay out a training plan.
I used some version of Hal Higdon's marathon training plans for all of my marathons. Novice 1 got me though my first 2 marathons. Intermediate 1 got me through my third, and then got me 2 BQs in my fourth and fifth by training slightly faster and farther.
I really like the intermediate plans and don't think the novice plans have enough miles, but I am just not ready for 5 days a week of running. There is a lot that is going to be different this time around. I am coming back from an injury. I have no running base worth speaking of. I can't just jump into a training plan like I usually do. I need to do more cross-training. At this point, I don't know if my body can handle 3 days in a row of running. I don't *need* to run a fast marathon, and quite honestly I am not sure that I want to.
So I think I am going to use Novice 1 with some modifications. Novice 1 has 2 rest days and 1 cross-training day. I am going to replace one of the rest days with yoga. Seems like a good mix of mileage I can handle (hopefully), cross-training, and rest. Surprisingly, I looked up the plan on Friday and found I was on track mileage-wise. Huh. Funny how that worked out.
My general plan for the week is this:
Sunday - yoga, Monday - easy run, Tuesday - sorta long run, Wednesday - cross-train and strength training, Thursday - rest, Friday - easy run or maybe a pace run every few weeks, Saturday - long run. Plus shorter strength training sessions throughout the week wherever they fit best.
Here's what I did this week:
Sunday - Yoga podcast for an hour. That one sequence of poses is still kicking my butt. Less so than usual, though, so that's good.
Monday - 3.5 miles total. 2.5 miles running at 6.7 mph/9:00 minute pace, the rest walking at 4.3 mph/14:00 minute pace. It was the first run in a long time where not only did my ankle not hurt at all (not even in the beginning) but it actually felt good. Maybe this Boston Marathon business isn't so crazy after all.
Tuesday - 35 minutes on the bike. Shifted cross-training and running days because I ran late on Monday and would have to run early on Tuesday. Didn't want to run too many miles in a 24-hour span.
Wednesday - 3.5 miles total on the treadmill. 3 running, .5 walking.
Thursday - Rest.
Friday - 3.5 miles total on the treadmill. 3 running, .5 walking. Also did upper body strength training, clamshell planks, and foam rolling.
Saturday - About 7.2 miles in Rock Creek Park. Ran 3.5 miles, then fast walked/ran 2.7 miles, then took of my Garmin and walked about another mile to cool down.
Total miles: 12 running, 17.7 total
Sunday, December 9, 2012
Working It
This was my last week before I "officially" start training for the
Boston Marathon. Or rather, this is 18 weeks out from the Boston
Marathon and I should start training. Hmmm. I am nowhere near ready to
jump into a marathon training plan. But we'll see where this goes over
the next few weeks.
Sunday - Yoga podcast for an hour. Same one as I have been doing on and off for the last few weeks. It is still kicking my butt with one sequence of poses.
Monday - Upper body strength training, clamshells, planks, and core work.
Tuesday - About 3 miles total, including 1.7 miles running. Outside. In a running skirt and tank top. In December. Note to self: lunchtime workouts where you need to take a shower afterwards are no bueno. Oh, but it was worth it to run outside in beautiful weather.
Wednesday - Rest.
Thursday - 2.8 miles on the treadmill, including 2 miles running. It's been taking about a mile for things to loosen up, but after that it's been pretty good.
Friday - Upper body strength training, pushups, clamshells, and squats.
Saturday - 4.5 miles in Rock Creek Park. Half running, half walking. Pace was on the high end of my pre-injury normal pace (although it still felt hard ... waaaay out of running shape) but faster than what I have been doing. Progress. Patience, self. Slow progress is good. I have missed long runs in Rock Creek Park so very very much. I never get over how quiet and peaceful it is along the creek. I love the sound of running water.
Total miles: 5.95
Sunday - Yoga podcast for an hour. Same one as I have been doing on and off for the last few weeks. It is still kicking my butt with one sequence of poses.
Monday - Upper body strength training, clamshells, planks, and core work.
Tuesday - About 3 miles total, including 1.7 miles running. Outside. In a running skirt and tank top. In December. Note to self: lunchtime workouts where you need to take a shower afterwards are no bueno. Oh, but it was worth it to run outside in beautiful weather.
Wednesday - Rest.
Thursday - 2.8 miles on the treadmill, including 2 miles running. It's been taking about a mile for things to loosen up, but after that it's been pretty good.
Friday - Upper body strength training, pushups, clamshells, and squats.
Saturday - 4.5 miles in Rock Creek Park. Half running, half walking. Pace was on the high end of my pre-injury normal pace (although it still felt hard ... waaaay out of running shape) but faster than what I have been doing. Progress. Patience, self. Slow progress is good. I have missed long runs in Rock Creek Park so very very much. I never get over how quiet and peaceful it is along the creek. I love the sound of running water.
Total miles: 5.95
Subscribe to:
Posts (Atom)