Despite having to pull out because of an injury, I went out to the Marine Corps Marathon to cheer on the runners. Big city marathons are fun events. Four friends from Rhode Island came down to run it. How could I not go out and watch them??
All week, the forecast looked bad. Hurricane Sandy looked like she was going to seriously impact the race. On race morning, the weather forecast during the race said showers or rain. Well, there was no rain at all! It was windy but otherwise near perfect running weather. Not sunny and cool.
Marine Corps is a pretty easy marathon to spectate at. I planned 3 spots. Took the Metro to Foggy Bottom, walked to mile 10 (along Rock Creek Parkway and the Potomac River), then walked to the Lincoln Memorial and The Mall, watched at mile 17, then Metroed over to the Pentagon at mile 24.
I made 2 double-sided posters. Only one came along with me because I thought it was going to rain. I had a plastic sleeve to protect the poster from rain. One of my brilliant ideas was to tape a wide ribbon to the poster so that I could hang the poster around my neck. It kept the poster from blowing away (and even then I had to hold it with at least 1 hand). When I wasn't holding the poster, I rang a cow bell like mad.
Side 1 said, "WHERE ARE Y'ALL GOING?" This poster was so much fun. It was a great way to interact with runners. I got all sorts of answers, including:
I don't know
This way
To the finish line
Home!
Come with us
Away from the hurricane
When I got to mile 24, I flipped the poster to Side 2. This poster said, "REACH DEEP. Yes, You Can!" Especially in the later miles of a marathon, you need a short phrase or a positive message that motivates you to keep going. I got a lot of positive responses from runners.
Tips for Posters
1. Write big. Keep the message on your poster as short as possible. Less is more.
2. Write in ALL CAPS.
3. Use a wide-tipped marker and make your words stand out.
4. Use mantras. Some of my favorites are Right here right now, Finish strong, Reach Deep, and Don't stop. Anything positive and motivational that is short enough for me to repeat over and over again
5. Tailor the message to where you will be on the course. Runners in the later miles are tired and fighting a mental and physical battle. I intentionally used the Where are y'all going poster earlier and saved Reach Deep for the end. I think this worked well.
Showing posts with label marine corps marathon. Show all posts
Showing posts with label marine corps marathon. Show all posts
Tuesday, October 30, 2012
Saturday, August 4, 2012
Working It
Yep, I am officially out of Marine Corps. Bib has been transferred. I resigned to the fact that it is in my best interest to not run. Still sucks, though.
Sunday - Upper body lifting, core work, and squats.
Monday - Rest.
Tuesday - 40 minutes on the bike. Traveling.
Wednesday - 30 minutes on an elliptical. I haven't been on an elliptical in I can't tell you how long. Also did pushups. And walked a lot. And swam for about 20 minutes after dinner.
Thursday - Upper body lifting, core work, and walking lunges with weights (space! plenty of equipment!) And lots more walking.
Friday - Rest. Sorta. You guessed it. More walking.
Saturday - 30 minutes of swimming (badly) and pool running. Who knew you need shoes to run in a pool? Maybe something else later in the day, but probably not.
Sunday, July 29, 2012
Not Marathon Training Week 5
It's all but official. I am not running Marine Corps.
I ran this week for the first time in 3 weeks. It was a perfectly fine run for not having ran in 3 weeks. But it was painfully clear (literally) that I will not be ready for a marathon in 13 weeks.
Frustrating? Yes.
Smart? Yes.
Sunday - 2 yoga podcasts.
Monday - 3.5 mile run. Snuck in at just under a 9 minute overall pace, but it was clear that I can't run Marine Corps.
Tuesday - Rest.
Wednesday - 35 minutes on the bike in the AM, plus upper body lifting and squats at lunch. Quads did not like doing squats with weights for the first time since, oh, March?
Thursday - Rest, unless you count walking about a mile total to get lunch.
Friday - 35 minutes on the bike.
Saturday - 45 minutes on the bike, plus planks and pushups.
Total Miles - 3.5
I ran this week for the first time in 3 weeks. It was a perfectly fine run for not having ran in 3 weeks. But it was painfully clear (literally) that I will not be ready for a marathon in 13 weeks.
Frustrating? Yes.
Smart? Yes.
Sunday - 2 yoga podcasts.
Monday - 3.5 mile run. Snuck in at just under a 9 minute overall pace, but it was clear that I can't run Marine Corps.
Tuesday - Rest.
Wednesday - 35 minutes on the bike in the AM, plus upper body lifting and squats at lunch. Quads did not like doing squats with weights for the first time since, oh, March?
Thursday - Rest, unless you count walking about a mile total to get lunch.
Friday - 35 minutes on the bike.
Saturday - 45 minutes on the bike, plus planks and pushups.
Total Miles - 3.5
Saturday, July 21, 2012
Marathon Training Week 4
My plan for the week was cross-train, run 4, 6, and 4 miles, rest, 6 mile pace run, and 12 mile long run, plus strength training where it fit.
Hahahahahaha. That's funny. I am so far off the plan. Now I am 14 weeks out with 3 weeks of no running. 14 weeks sounds like a lot of time. And yet it isn't.
The pesky ankle is not getting worse, but it's not really getting better either. I need to see a sports doc/orthopedist and will get on that this upcoming week. I need some answers and I need to figure out what I can and can't do. I need to figure how to not let this happen again.
Sunday - 3 yoga podcasts for about an hour total.
Monday - 35 minutes on the bike.
Tuesday - 50 minutes on the bike.
Wednesday - 35 minutes on the bike, plus upper body lifting.
Thursday - Rest.
Friday - Planks, pushups, and core work. No cardio because extra sleep won out over exercise.
Saturday - 80 minutes on the bike. Two bikes because I actually had to move. But I successfully entertained myself without music. Victory. Did some upper body lifting and squats with weights because I was already at the gym.
Total Miles- Scheduled: 32 Actual: 0
Hahahahahaha. That's funny. I am so far off the plan. Now I am 14 weeks out with 3 weeks of no running. 14 weeks sounds like a lot of time. And yet it isn't.
The pesky ankle is not getting worse, but it's not really getting better either. I need to see a sports doc/orthopedist and will get on that this upcoming week. I need some answers and I need to figure out what I can and can't do. I need to figure how to not let this happen again.
Sunday - 3 yoga podcasts for about an hour total.
Monday - 35 minutes on the bike.
Tuesday - 50 minutes on the bike.
Wednesday - 35 minutes on the bike, plus upper body lifting.
Thursday - Rest.
Friday - Planks, pushups, and core work. No cardio because extra sleep won out over exercise.
Saturday - 80 minutes on the bike. Two bikes because I actually had to move. But I successfully entertained myself without music. Victory. Did some upper body lifting and squats with weights because I was already at the gym.
Total Miles- Scheduled: 32 Actual: 0
Saturday, July 14, 2012
Marathon Training Week 3
My plan for the week was cross-train, run 4, 5, and 4 miles, rest, 5 mile pace run, and 7 mile long run, plus strength training where it fit.
Uh huh again. Didn't happen. There was no running. I subbed in time on the bike and took a little extra rest this week.
I am very much on the fence about whether I should pull out of Marine Corps. With this much time to go, it wouldn't be consideration with any other marathon. I'd adjust my training and keep going. But Marine Corps is different. I can get all of my entry fee back if I transfer my bib. I would gain a lot of free time to do other things, especially on weekends. I will be traveling in August and September during the peak of training. We just got through a spell of oppressively hot weather. I could train for shorter races in the fall instead. I could do more strength training or try different activities. I live in DC now. MCM isn't going anywhere.
The good news is that while the pesky ankle is still being pesky, I can tell it is getting better. Slowly. The question becomes can I rest some more, ease back into running, and still have enough time to train properly? Can I do that in the remaining 15 weeks before MCM?
Not gonna lie, though. I am glad I didn't attempt to run through last weekend's oppressive heat. I like sleeping in on Saturday mornings.
I have until August 31 to defer or transfer my bib.
Sunday - 2 yoga podcasts, plus core work.
Monday - 35 minutes on the bike, plus pushups.
Tuesday - Rest. Because I felt like it.
Wednesday - Rest, mostly. Did planks, pushups, and core work in the evening.
Thursday - 30 minutes on the bike, plus upper body lifting.
Friday - 40 minutes on the bike at a harder than normal effort level.
Saturday - 60 minutes on the bike. Infomercials are so boring.
Total Miles- Scheduled: 25 Actual: 0
Uh huh again. Didn't happen. There was no running. I subbed in time on the bike and took a little extra rest this week.
I am very much on the fence about whether I should pull out of Marine Corps. With this much time to go, it wouldn't be consideration with any other marathon. I'd adjust my training and keep going. But Marine Corps is different. I can get all of my entry fee back if I transfer my bib. I would gain a lot of free time to do other things, especially on weekends. I will be traveling in August and September during the peak of training. We just got through a spell of oppressively hot weather. I could train for shorter races in the fall instead. I could do more strength training or try different activities. I live in DC now. MCM isn't going anywhere.
The good news is that while the pesky ankle is still being pesky, I can tell it is getting better. Slowly. The question becomes can I rest some more, ease back into running, and still have enough time to train properly? Can I do that in the remaining 15 weeks before MCM?
Not gonna lie, though. I am glad I didn't attempt to run through last weekend's oppressive heat. I like sleeping in on Saturday mornings.
I have until August 31 to defer or transfer my bib.
Sunday - 2 yoga podcasts, plus core work.
Monday - 35 minutes on the bike, plus pushups.
Tuesday - Rest. Because I felt like it.
Wednesday - Rest, mostly. Did planks, pushups, and core work in the evening.
Thursday - 30 minutes on the bike, plus upper body lifting.
Friday - 40 minutes on the bike at a harder than normal effort level.
Saturday - 60 minutes on the bike. Infomercials are so boring.
Total Miles- Scheduled: 25 Actual: 0
Saturday, July 7, 2012
Marathon Training Week 2
My plan for the week was cross-train, run 4, 5, and 4 miles, rest, 5 mile pace run, and 10 mile long run, plus strength training where it fit.
Right. Didn't happen. Add me to the disabled list. Truth be told, I've had sporadic pain in my ankle for over a year. I figured out how to prevent it or keep it at bay. And I know exactly what caused the original injury. Most of the time, it was barely noticeable or non-existent. Except this time it is acting up badly and it is not getting better (yet) with rest. I don't know what happened. Bah. This is not pain I can manage or run through. I ran once this week and quickly realized I needed to stop running. Now.
I am early enough in my training plan that I can afford to stop running. Even though I wasn't officially training, I had a couple weeks in June that could be considered marathon training. For now, Marine Corps is still on. But that could very well change. Worst case, I have several backup plans. Downgrade my goals and my training plan. Plan to run with friends. Back out of Marine Corps and transfer my bib to someone else or defer til next year (thank you MCM for having an official policies that allow both of these option). Best case, I could be 100% better. It's too early to tell.
I need to take the long-term view. My long-term goals are to keep running and run the Boston Marathon next year. I don't gain anything by trying to push through Marine Corps this year. Plus the heat in DC? It is majorly impacting getting outside. Nothing but high 90s and low 100s. Poor air quality, too, even for healthy people.
Sunday - rest. Was planning on doing some yoga but ran out of time.
Monday - 4.5 mile run, plus planks, pushups, and core work.
Tuesday - 45 minutes on the stationary bike.
Wednesday - 2 yoga podcasts, upper body strength training, and squats.
Thursday - 35 minutes on the bike.
Friday - 40 minutes on the bike. At least I get to catch up with my magazine reading.
Saturday - 1 hour 20 minutes on the bike.
Total Miles- Scheduled: 28 Actual: 4.5
Right. Didn't happen. Add me to the disabled list. Truth be told, I've had sporadic pain in my ankle for over a year. I figured out how to prevent it or keep it at bay. And I know exactly what caused the original injury. Most of the time, it was barely noticeable or non-existent. Except this time it is acting up badly and it is not getting better (yet) with rest. I don't know what happened. Bah. This is not pain I can manage or run through. I ran once this week and quickly realized I needed to stop running. Now.
I am early enough in my training plan that I can afford to stop running. Even though I wasn't officially training, I had a couple weeks in June that could be considered marathon training. For now, Marine Corps is still on. But that could very well change. Worst case, I have several backup plans. Downgrade my goals and my training plan. Plan to run with friends. Back out of Marine Corps and transfer my bib to someone else or defer til next year (thank you MCM for having an official policies that allow both of these option). Best case, I could be 100% better. It's too early to tell.
I need to take the long-term view. My long-term goals are to keep running and run the Boston Marathon next year. I don't gain anything by trying to push through Marine Corps this year. Plus the heat in DC? It is majorly impacting getting outside. Nothing but high 90s and low 100s. Poor air quality, too, even for healthy people.
Sunday - rest. Was planning on doing some yoga but ran out of time.
Monday - 4.5 mile run, plus planks, pushups, and core work.
Tuesday - 45 minutes on the stationary bike.
Wednesday - 2 yoga podcasts, upper body strength training, and squats.
Thursday - 35 minutes on the bike.
Friday - 40 minutes on the bike. At least I get to catch up with my magazine reading.
Saturday - 1 hour 20 minutes on the bike.
Total Miles- Scheduled: 28 Actual: 4.5
Saturday, June 30, 2012
Marathon Training Week 1
Here we go again. Time to kick off another marathon training cycle.
This will be my 4th standalone marathon training cycle in preparation for my 6th marathon, the Marine Corps Marathon on October 28. I am sticking with Hal Higdon's Intermediate I as my training plan. Sorta. I followed Intermediate I for Chicago. It mostly worked. I followed Intermediate I for Shamrock, but with slight increases in mileage and a lowered marathon goal pace. I ran about a half mile longer on most runs and a mile longer on most long runs. Y'all know about the good things that happened at Shamrock. So I think I will bump up the mileage again, even slightly above what I did for Shamrock, and lower my marathon goal pace again. To what, though? 7:30? That just seems crazy fast.
Goals? I am not completely sure. Once you have a marathon or two (or five) under your belt, it is helpful to pin down your goal before you lace up your shoes for your first training run. What you do from Day 1 onward sets you up for the rest of your training. Last time around, I knew I wanted to come closer to 50 miles per week than I had in the past. I set myself up for extra mileage from the very beginning. I am going to train to run 3:30 or 3:35 but don't have to reach either of those times (unless Boston registration goes completely haywire and I need a faster qualifier. I doubt this will happen but you never know. Even then Marine Corps will be too late to get me into Boston for 2013.).
The summer in DC is one of my biggest fears. I ran fast, and sometimes very fast, in the winter in preparation for Shamrock. I can't improve or even replicate that speed in heat and humidity. Then there's the actual marathon. I might run as a pacer. Who knows. I will have a better sense of goals later on in my training. Plus, although I go into marathon training with a general goal, I never decide on a firm time goal until a day or two before a race. You need to take weather into account. And your training. And how you feel. And 834 other factors.
My plan for the week was cross-train, run 4, 5, and 4 miles, rest, 5 mile pace run, and 9 mile long run, plus strength training where it fit. No, not exactly Intermediate I. I made some adjustment where I saw fit. But lookit that. A pace run. Haven't done one of those in a while.
Sunday - about an hour of yoga podcasts, plus lunges.
Monday - 4.5 mile run plus one-legged squats in the AM. Humid but not too hot yet. Ran on the fast end of my usual pace for no particular reason. Did core and pushups in the PM.
Tuesday - 5.3 mile run. Cool and dry. Almost cool enough for a T-shirt. Fast again. I think something clicks once I am training. Running is more focused. That is fine, as long as I don't do it on every run.
Wednesday - 4.8 mile run, plus upper body strength training and calf raises. Still nice and cool.
Thursday - Rest.
Friday - 5.2 mile pace run. I usually start off each new training cycle with a pace run on the treadmill, but not this time. 7:44 overall pace. The first 2 miles were exactly 15 minutes (7:30), and then things slowed down. It was a combo of hills and the weather. I still do not know how to pace myself appropriately on hills. It wasn't super hot and humid when I ran, but the weather enough to make an impact. Good thing I ran with Gatorade and water in my Fuelbelt. I could feel the poor air quality in my chest by the end. Temps got up to over 100 later in the day.
Saturday - 9.2 mile long run. Got going early because it was another day with forecast temps over 100. Bah. Maybe it is going to be a long summer. For long runs, I tend to see where my overall pace falls in the first mile or two and then stick with that pace. It was in the 8:30s and so I went with that. My pace crept up into the 8:40s in the middle, but I got it back down to the 8:30s by the end. Did I mention the strong storm overnight that knocked out trees, branches, power lines, and power to 1.5 million people in the DC area? They were fun. My car windshield got badly damaged, my power was out for 16 hours, and my run was an obstacle course. First world problems, right? The windshield can be easily replaced, the power could have been out for days, and there are worse things than jumping over tree limbs and leaves.
Total Miles- Scheduled: 27 Actual:29
1 week down, 17 weeks to go!
This will be my 4th standalone marathon training cycle in preparation for my 6th marathon, the Marine Corps Marathon on October 28. I am sticking with Hal Higdon's Intermediate I as my training plan. Sorta. I followed Intermediate I for Chicago. It mostly worked. I followed Intermediate I for Shamrock, but with slight increases in mileage and a lowered marathon goal pace. I ran about a half mile longer on most runs and a mile longer on most long runs. Y'all know about the good things that happened at Shamrock. So I think I will bump up the mileage again, even slightly above what I did for Shamrock, and lower my marathon goal pace again. To what, though? 7:30? That just seems crazy fast.
Goals? I am not completely sure. Once you have a marathon or two (or five) under your belt, it is helpful to pin down your goal before you lace up your shoes for your first training run. What you do from Day 1 onward sets you up for the rest of your training. Last time around, I knew I wanted to come closer to 50 miles per week than I had in the past. I set myself up for extra mileage from the very beginning. I am going to train to run 3:30 or 3:35 but don't have to reach either of those times (unless Boston registration goes completely haywire and I need a faster qualifier. I doubt this will happen but you never know. Even then Marine Corps will be too late to get me into Boston for 2013.).
The summer in DC is one of my biggest fears. I ran fast, and sometimes very fast, in the winter in preparation for Shamrock. I can't improve or even replicate that speed in heat and humidity. Then there's the actual marathon. I might run as a pacer. Who knows. I will have a better sense of goals later on in my training. Plus, although I go into marathon training with a general goal, I never decide on a firm time goal until a day or two before a race. You need to take weather into account. And your training. And how you feel. And 834 other factors.
My plan for the week was cross-train, run 4, 5, and 4 miles, rest, 5 mile pace run, and 9 mile long run, plus strength training where it fit. No, not exactly Intermediate I. I made some adjustment where I saw fit. But lookit that. A pace run. Haven't done one of those in a while.
Sunday - about an hour of yoga podcasts, plus lunges.
Monday - 4.5 mile run plus one-legged squats in the AM. Humid but not too hot yet. Ran on the fast end of my usual pace for no particular reason. Did core and pushups in the PM.
Tuesday - 5.3 mile run. Cool and dry. Almost cool enough for a T-shirt. Fast again. I think something clicks once I am training. Running is more focused. That is fine, as long as I don't do it on every run.
Wednesday - 4.8 mile run, plus upper body strength training and calf raises. Still nice and cool.
Thursday - Rest.
Friday - 5.2 mile pace run. I usually start off each new training cycle with a pace run on the treadmill, but not this time. 7:44 overall pace. The first 2 miles were exactly 15 minutes (7:30), and then things slowed down. It was a combo of hills and the weather. I still do not know how to pace myself appropriately on hills. It wasn't super hot and humid when I ran, but the weather enough to make an impact. Good thing I ran with Gatorade and water in my Fuelbelt. I could feel the poor air quality in my chest by the end. Temps got up to over 100 later in the day.
Saturday - 9.2 mile long run. Got going early because it was another day with forecast temps over 100. Bah. Maybe it is going to be a long summer. For long runs, I tend to see where my overall pace falls in the first mile or two and then stick with that pace. It was in the 8:30s and so I went with that. My pace crept up into the 8:40s in the middle, but I got it back down to the 8:30s by the end. Did I mention the strong storm overnight that knocked out trees, branches, power lines, and power to 1.5 million people in the DC area? They were fun. My car windshield got badly damaged, my power was out for 16 hours, and my run was an obstacle course. First world problems, right? The windshield can be easily replaced, the power could have been out for days, and there are worse things than jumping over tree limbs and leaves.
Total Miles- Scheduled: 27 Actual:29
1 week down, 17 weeks to go!
Saturday, June 23, 2012
Working It, Last No Plan Week
In between finishing Gansett on April 14 and now, I ran about 230 miles. Good job, self. That includes a 5K race where I set a PR (and won a prize!). My long runs were about 7-11 miles. I took a short hiatus of a little more than a week. I did a brief experiment with minimalist running and decided I'd have to start from scratch if I ever wanted to get beyond one mile. I slowed down a bit, but this was not a time to push it. There will be plenty of time for that over the next 18 weeks.
Sunday - about 45 minutes of yoga, plus calf raises
Monday - 4.3 mile run. In rain showers. Relatively cool. First run without water in over a week. Was going to do some exercises in the evening, but I hurt my wing somehow (sore shoulder ... no idea why ... think I slept funny).
Tuesday - 5.3 mile run. The wing was still hurting a bit but felt better later in the day. Did planks, one-legged squats, lower back, lunges, and core.
Wednesday - 6.3 mile run. Already hot and humid first thing in the morning. First run of the summer where my tank top did not make it to the end of the run. Did upper body strength training in the nice cool gym.
Thursday - Rest. Good day to rest. It was the hottest day so far.
Friday - 4.2 mile hot and humid run, plus pushups. Maybe this is going to be a long summer.
Saturday - about 7.8 mile run. Either I paused my Garmin at some point or it paused for no reason, so I lost about a mile. Oops. Hot and humid. Took a walk break in the middle to take a phone call.
Total Miles: about 28
And with that, I officially kick off training for the Marine Corps Marathon tomorrow. Bring it, marathon training!
Sunday - about 45 minutes of yoga, plus calf raises
Monday - 4.3 mile run. In rain showers. Relatively cool. First run without water in over a week. Was going to do some exercises in the evening, but I hurt my wing somehow (sore shoulder ... no idea why ... think I slept funny).
Tuesday - 5.3 mile run. The wing was still hurting a bit but felt better later in the day. Did planks, one-legged squats, lower back, lunges, and core.
Wednesday - 6.3 mile run. Already hot and humid first thing in the morning. First run of the summer where my tank top did not make it to the end of the run. Did upper body strength training in the nice cool gym.
Thursday - Rest. Good day to rest. It was the hottest day so far.
Friday - 4.2 mile hot and humid run, plus pushups. Maybe this is going to be a long summer.
Saturday - about 7.8 mile run. Either I paused my Garmin at some point or it paused for no reason, so I lost about a mile. Oops. Hot and humid. Took a walk break in the middle to take a phone call.
Total Miles: about 28
And with that, I officially kick off training for the Marine Corps Marathon tomorrow. Bring it, marathon training!
Wednesday, May 30, 2012
May Mileage Summary
Posting this now because Thursday is almost always a rest day and I am done running for this month.
Total Miles: 125.4
Total Runs: 21
Average Distance per run: 6 miles
Average Speed/Pace: 7.1 mph/8:27 pace
Races: none
Highlights: just maintenance running
Up for next month: A rest for a few days or more (maybe) and the beginning of Marine Corps Marathon training. Oorah!
Saturday, May 26, 2012
Working It, Yet Another Week
I went back to running 5 times this week. I aimed to get closer to 30 miles. Why? No real reason. Just to see if I could do it.
I am going to plot out my Marine Corps Marathon training schedule and then confer with my training buddy to see if our training plans, long runs, and goals, match up. I am not sure whether I want to run as a pacer or try to go after sub-3:30. But I don't have to decide that just yet. In the next couple of weeks, yes, but not today. My plan will be some variation of Hal Higdon's Intermediate plan. Hal hasn't failed me yet. I have to think about whether I want to slightly increase my mileage or work with a slightly faster marathon goal pace. Or both. I increased both speed and distance for Shamrock, and that worked. Still don't have to decide that now, though.
Sunday - two 20-minute yoga podcasts. New ones. I liked them, except I have never heard of horse and need to look up the pose guide to see what it looks like. Also did lunges.
Monday - 5.2 mile run on the treadmill at a 7:30 pace. Not gonna lie, this was hard. Actually, the 3rd and 4th miles were the worst. The rest were OK. I am so way beyond done with Nike+. Yes, I have said this many times before. Yes, it is worth mentioning again. Eating half a mile at a 7:30 pace is beyond unacceptable.
Tuesday - 5.2 mile run in the mist. Warmish and humid. Relatively fast pace. Did one-legged squats, abs, and lower back in the evening.
Wednesday - 6 mile run with my Wednesday morning group. Easy pace. Still humid. Ran about .6 mile in my minimalist shoes, plus upper body strength training. I wish my gym had 12 pound free weights. 10 pounds isn't enough, but 15 pounds is too much. Did planks in the evening.
Thursday - Rest.
Friday - 5.2 mile run, partly with the husband. Essentially turned this into a tempo run. Ran easy the first 1.5 miles, then ran on my own at a faster pace, then ran with DH (sorta) for the last mile or so. Warm and humid. Anytime it feels like close to 80 degrees first thing in the morning is not a good thing.
Saturday - 11.2 mile long run. I was planning on 10 miles but couldn't find a turnaround landmark. Humid and warm. Again. I definitely enjoyed the shade in Rock Creek Park. I got out early and was done before it started getting hot and sunny. Ran at an 8:14 overall pace, which is on the fast end of my typical long run pace. Maybe it won't be so bad in DC in the summer. Just maybe.
Total Miles: 32.8. Woo for over 30!
I am going to plot out my Marine Corps Marathon training schedule and then confer with my training buddy to see if our training plans, long runs, and goals, match up. I am not sure whether I want to run as a pacer or try to go after sub-3:30. But I don't have to decide that just yet. In the next couple of weeks, yes, but not today. My plan will be some variation of Hal Higdon's Intermediate plan. Hal hasn't failed me yet. I have to think about whether I want to slightly increase my mileage or work with a slightly faster marathon goal pace. Or both. I increased both speed and distance for Shamrock, and that worked. Still don't have to decide that now, though.
Sunday - two 20-minute yoga podcasts. New ones. I liked them, except I have never heard of horse and need to look up the pose guide to see what it looks like. Also did lunges.
Monday - 5.2 mile run on the treadmill at a 7:30 pace. Not gonna lie, this was hard. Actually, the 3rd and 4th miles were the worst. The rest were OK. I am so way beyond done with Nike+. Yes, I have said this many times before. Yes, it is worth mentioning again. Eating half a mile at a 7:30 pace is beyond unacceptable.
Tuesday - 5.2 mile run in the mist. Warmish and humid. Relatively fast pace. Did one-legged squats, abs, and lower back in the evening.
Wednesday - 6 mile run with my Wednesday morning group. Easy pace. Still humid. Ran about .6 mile in my minimalist shoes, plus upper body strength training. I wish my gym had 12 pound free weights. 10 pounds isn't enough, but 15 pounds is too much. Did planks in the evening.
Thursday - Rest.
Friday - 5.2 mile run, partly with the husband. Essentially turned this into a tempo run. Ran easy the first 1.5 miles, then ran on my own at a faster pace, then ran with DH (sorta) for the last mile or so. Warm and humid. Anytime it feels like close to 80 degrees first thing in the morning is not a good thing.
Saturday - 11.2 mile long run. I was planning on 10 miles but couldn't find a turnaround landmark. Humid and warm. Again. I definitely enjoyed the shade in Rock Creek Park. I got out early and was done before it started getting hot and sunny. Ran at an 8:14 overall pace, which is on the fast end of my typical long run pace. Maybe it won't be so bad in DC in the summer. Just maybe.
Total Miles: 32.8. Woo for over 30!
Saturday, April 28, 2012
Working It
There was no workout summary post last week. Because I had absolutely no workout plan. Exercise if I felt like it. Not exercise if I felt like it. And then there was that starting a new job business where I knew I wasn't going to have tons of extra time.
I don't do well without a schedule, but it is also very rare for me to not have something to train for. I fully took advantage of not having a schedule. Did 2 midweek runs and whatever I felt like doing for a weekend long run. No yoga. No strength training. It was nice, actually.
Now I am ready to start getting back into a routine. I'm still not training for anything per se, although I did sign up for a local 5K on April 29. I decided to not do the Frederick Half Marathon. It's not going anywhere. Maybe next year.
Over the next few weeks, I want to keep my base miles up around 25 a week. Maybe more. I don't really know. I need to start thinking about my training for Marine Corps, although I don't start training til the end of June. I will be training with a friend who is pretty much the same pace as me (maaaybe a bit slower, but I don't have a goal I have to reach for Marine Corps). No idea what I want to do this time around. No idea how the heat and humidity in DC in the summer is going to affect my training.
Anyway, here are my workouts for this week.
Sunday - Yoga on Netflix, which I didn't like, then one of my 20 minute podcasts which I do like. Also did lunges, abs, lower back, and pushups.
Monday - 4.2 mile pace run. At a 7:30 pace for most of it and a little faster for the last few minutes. I don't really know what my goal pace should be right now, but I figured it would be good to get some practice in for the 5K. Also did upper body strength training and calf raises.
Tuesday - 6.5 mile run. Ran the first 2.5 miles with my husband, then sent him home and picked up the pace for the last 4 miles. Chilly but clear.
Wednesday - 5.7 miles run with the running group. Ran a route that included the 5K. Also did planks and pushups.
Thursday - Rest.
Friday - 3.4 mile run with my husband. Trying to increase his endurance. I'm working on it.
Saturday - Rest in preparation for a 5K tomorrow. I am going to race it. I haven't raced a 5K in a long time and I think I have the base miles to do good stuff.
I don't do well without a schedule, but it is also very rare for me to not have something to train for. I fully took advantage of not having a schedule. Did 2 midweek runs and whatever I felt like doing for a weekend long run. No yoga. No strength training. It was nice, actually.
Now I am ready to start getting back into a routine. I'm still not training for anything per se, although I did sign up for a local 5K on April 29. I decided to not do the Frederick Half Marathon. It's not going anywhere. Maybe next year.
Over the next few weeks, I want to keep my base miles up around 25 a week. Maybe more. I don't really know. I need to start thinking about my training for Marine Corps, although I don't start training til the end of June. I will be training with a friend who is pretty much the same pace as me (maaaybe a bit slower, but I don't have a goal I have to reach for Marine Corps). No idea what I want to do this time around. No idea how the heat and humidity in DC in the summer is going to affect my training.
Anyway, here are my workouts for this week.
Sunday - Yoga on Netflix, which I didn't like, then one of my 20 minute podcasts which I do like. Also did lunges, abs, lower back, and pushups.
Monday - 4.2 mile pace run. At a 7:30 pace for most of it and a little faster for the last few minutes. I don't really know what my goal pace should be right now, but I figured it would be good to get some practice in for the 5K. Also did upper body strength training and calf raises.
Tuesday - 6.5 mile run. Ran the first 2.5 miles with my husband, then sent him home and picked up the pace for the last 4 miles. Chilly but clear.
Wednesday - 5.7 miles run with the running group. Ran a route that included the 5K. Also did planks and pushups.
Thursday - Rest.
Friday - 3.4 mile run with my husband. Trying to increase his endurance. I'm working on it.
Saturday - Rest in preparation for a 5K tomorrow. I am going to race it. I haven't raced a 5K in a long time and I think I have the base miles to do good stuff.
Saturday, March 10, 2012
Marathon Training Week 17
My plan for the week was cross-train, run 4, 5, and 4 miles, rest, 3 mile run, and 8 mile long run. Second week of taper.
I was thinking about this week's schedule on my last long run, and I found myself thinking, "That's all? You're kidding, right? I want to run more!" Well, that's a first. I know I need to trust the plan, though. It is laid out that way for a reason. This week was, however, the first week since the end of December that wasn't above 30 miles and the first week since mid-January that wasn't close to or above 40 miles. The hungry marathon monster in my stomach needs to be aware of that. Less miles in theory means less food. Veggies and fruit for you, marathon monster.
In other news, I signed up for the Marine Corps Marathon on October 28. It's my new local marathon. My running buddies are coming down for it too. We all survived the Active.com crash and got in before registration closed in 2 hours 41 minutes. I predicted 4 hours. I can't believe it sold out faster than that. But no matter. We're in and ready to run. Fun times ahead!!
Sunday - yoga class, plus calf raises and lunges.
Monday - 4.5 mile run in the AM, plus some foam rolling afterwards. The run was a piece of cake. Not too far off from marathon goal pace, either. It was nice to run in sunlight. I will enjoy it this week, because it will be dark next week.
Tuesday - 5.5 mile run in the AM, plus abs and lower back exercises. Colder with a headwind on the way back. I actually yelled at myself for starting off too fast ;-)
Wednesday - 4.5 mile run on the treadmill, plus upper body strength training and squats. My body was telling me to take it easy on the squats and some of the upper body work, so I listened. I should probably start phasing out my strength training anyway. Nike+ ate 1.25 miles of my run. Super frustrating. I have an extra sensor. Maybe I need to swap the old one out. But still. That is unacceptable.
Thursday - Rest.
Friday - 9.3 mile run. I swapped my planned Friday and Saturday runs so that I could do a special run on Saturday. And I also don't work on Fridays so I have more time for a longer run. Decent weather, not too cold. Piece of cake again. I can't believe this was my last long run before Shamrock.
Saturday - 3.5 mile run with the new running club at my local Lululemon showroom. Chilly and windy. Too bad I am moving soon. It is nice running alone sometimes, but it is also nice running with other people.
Total Miles: Scheduled - 24 Actual - 27.5
I am down to single digits. 8 days to go!!
I was thinking about this week's schedule on my last long run, and I found myself thinking, "That's all? You're kidding, right? I want to run more!" Well, that's a first. I know I need to trust the plan, though. It is laid out that way for a reason. This week was, however, the first week since the end of December that wasn't above 30 miles and the first week since mid-January that wasn't close to or above 40 miles. The hungry marathon monster in my stomach needs to be aware of that. Less miles in theory means less food. Veggies and fruit for you, marathon monster.
In other news, I signed up for the Marine Corps Marathon on October 28. It's my new local marathon. My running buddies are coming down for it too. We all survived the Active.com crash and got in before registration closed in 2 hours 41 minutes. I predicted 4 hours. I can't believe it sold out faster than that. But no matter. We're in and ready to run. Fun times ahead!!
Sunday - yoga class, plus calf raises and lunges.
Monday - 4.5 mile run in the AM, plus some foam rolling afterwards. The run was a piece of cake. Not too far off from marathon goal pace, either. It was nice to run in sunlight. I will enjoy it this week, because it will be dark next week.
Tuesday - 5.5 mile run in the AM, plus abs and lower back exercises. Colder with a headwind on the way back. I actually yelled at myself for starting off too fast ;-)
Wednesday - 4.5 mile run on the treadmill, plus upper body strength training and squats. My body was telling me to take it easy on the squats and some of the upper body work, so I listened. I should probably start phasing out my strength training anyway. Nike+ ate 1.25 miles of my run. Super frustrating. I have an extra sensor. Maybe I need to swap the old one out. But still. That is unacceptable.
Thursday - Rest.
Friday - 9.3 mile run. I swapped my planned Friday and Saturday runs so that I could do a special run on Saturday. And I also don't work on Fridays so I have more time for a longer run. Decent weather, not too cold. Piece of cake again. I can't believe this was my last long run before Shamrock.
Saturday - 3.5 mile run with the new running club at my local Lululemon showroom. Chilly and windy. Too bad I am moving soon. It is nice running alone sometimes, but it is also nice running with other people.
Total Miles: Scheduled - 24 Actual - 27.5
I am down to single digits. 8 days to go!!
Saturday, November 5, 2011
Marathon Training Week -2
I am still working with no real plan. Traveling last weekend threw my workout plan off. I am back running, though. Yay.
Sunday - Spectating at the Marine Corps Marathon. Was just past mile 24 at the Pentagon. My sign with a picture of Uncle Sam that said "I want YOU to finish STRONG" was a hit again. I was kinda surprised that a marathon as large as Marine Corps did not have clocks at every mile marker. Oh well. Something to be aware of next year when I am (hopefully) running Marine Corps.
Monday - rest
Tuesday - running! Got my replacement Garmin and was ready to get back on the road. Ran 3.7 miles on a cool fall day, then did some pushups.
Wednesday - running again, this time 4.3 miles, then did lunges, lower back, and calf raises when I got home.
Thursday - rest
Friday - 3.7 mile run on the treadmill, plus squats with kettlebells
Saturday - 7.2 mile run on a chilly fall morning. It was kinda cold for first 2 miles and then I was fine after I warmed up. Was only planning on 6-6.5 miles but ran into a friend near the end of my run. We chatted for a bit, then I continued on my merry way.
Total Miles: 18.9
Sunday - Spectating at the Marine Corps Marathon. Was just past mile 24 at the Pentagon. My sign with a picture of Uncle Sam that said "I want YOU to finish STRONG" was a hit again. I was kinda surprised that a marathon as large as Marine Corps did not have clocks at every mile marker. Oh well. Something to be aware of next year when I am (hopefully) running Marine Corps.
Monday - rest
Tuesday - running! Got my replacement Garmin and was ready to get back on the road. Ran 3.7 miles on a cool fall day, then did some pushups.
Wednesday - running again, this time 4.3 miles, then did lunges, lower back, and calf raises when I got home.
Thursday - rest
Friday - 3.7 mile run on the treadmill, plus squats with kettlebells
Saturday - 7.2 mile run on a chilly fall morning. It was kinda cold for first 2 miles and then I was fine after I warmed up. Was only planning on 6-6.5 miles but ran into a friend near the end of my run. We chatted for a bit, then I continued on my merry way.
Total Miles: 18.9
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