Category: Training

Training Report {02/24 – 03/02}

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Monday – Easy 8 miles on the treadmill (average pace – 8:30 min/mile) + 30 Day Shred Level 3

Tuesday – Speed work (total 10 miles) with 3 x 1600 m at 5k race pace with 600 m recovery (average pace – 7:46 min/mile) + 30 Day Shred Level 3

Wednesday – Easy 9 miles on the treadmill (average pace – 8:33 min/mile)

Thursday – 30 Day Shred Level 3

Friday – 12 mile tempo run with 8 miles at marathon pace (average pace – 7:51 min/mile) + 30 Day Shred Level 3

Saturday – 12 mile easy run (average pace – 8:20 min/mile)

Sunday – 12 mile easy run (average pace – 8:10 min/mile)

Totals -

snip 03-02

Thoughts -

  • The cold/weather snow is back. There’s absolutely nothing we can do about it and I hate that I keep complaining but I would love to run outside more than the 1x/week that I’ve been averaging this week. I’ve gotten fairly used to the treadmill but I’m not running the marathon on a treadmill… although I’d feel more prepared for that than running one outside at this point.
  • I finished my speed work cycle this week and will move on to the “strength” runs next week. Strength runs are done at about 10 seconds faster than marathon pace with longer intervals than what I’ve been doing and while they’re difficult, I definitely prefer them to the running at 5k race pace every week. I feel fairly prepared to race a 5k though…
  • I bought new running shoes on Saturday and could feel a huge difference when I wore them on Sunday. I was very proactive about shoes this time and bought a pair when I needed them (and not 2-3 weeks after) so I’m feeling pretty good about that. I also stocked up on gels and other nutrition so I should be set for the marathon in April.
  • I finished the shred on Friday and I’m feeling pretty good about actually completing the cycle. I plan to recap it soon so I’ll talk about it in more detail then. I decided to take Saturday and Sunday off from strength training as a little break but I plan to start Ripped in 30 this week. Has anyone done it before?

How is everyone’s training going? What’s on your race calendars?




Training Report {02/17 – 02/23}

Monday – Easy 10 mile run outside (average pace – 8:37 min/mile) + 30 Day Shred Level 3

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Tuesday – 10 miles on the treadmill with 6 x 800 m intervals @ 5k pace with 400 m recovery (average pace – 8:03 min/mile)

Wednesday – Easy 9 mile run outside (average pace – 8:33 min/mile) + 30 Day Shred Level 3

Thursday – 30 Day Shred Level 3

Friday – 12 mile tempo run on the treadmill with 8 miles at marathon pace (average pace – 7:55 min/mile) + 30 Day Shred Level 3

Saturday – Easy 8 miles outside (average pace – 8:18 min/mile)

photo 2(1)

Sunday – 16 mile long run outside (average pace – 7:59 min/mile) + 30 Day Shred Level 3

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Totals -

dmThoughts

  • My body was tired this week. I think HMM is just catching up to me. HMM aims to wear out the legs (but not too much) so that you get used to running on tired legs but man, can that be difficult mentally and physically. I’m adding in extra mileage to the plan too so I’m trying to be super cautious and as a result, I decided to do my intervals on Tuesday a tiny bit slower than usual. It’s always better to be safe than sorry.
  • It’s really annoying that I’m still having to differentiate which runs were on the treadmill and which were outside. They should all be outside by now!
  • On Wednesday I saw two coyotes in the city (Chicago and Lakeshore Drive) while I was out running. It was pretty terrifying. They were somewhat riled up and kept crossing the road ahead of me. It was incredibly bizarre and shocking to see them downtown. I ended up stopping and trying to find a number to call because I was concerned for their safety as well as anyone else who might stumble upon them after me but I couldn’t find a place open that early in the morning. I ended up changing my route and never saw them again.
  • The 30 Day Shred is still going and I’m slowly adapting to level 3. It’s so much harder (for me) than levels 1 and 2 though.
  • My long run this week was really hard. My legs were tired and I felt way too lazy to go for a 16 mile run. I finished it strong though and felt so much better afterwards.



Training Report {02/10 – 02/16}

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Monday – Easy 9 miles on the treadmill (average pace – 8:36 min/mile)

Tuesday – 10 mile speed work on the treadmill with 3 x 1600 m @ 5k pace with 600 m recovery (average pace – 7:49 min/mile) + 30 Day Shred Level 2

Wednesday – Easy 8 miles on the treadmill (average pace – 8:37 min/mile) + 30 Day Shred Level 2

Thursday – Rest

Friday – 11 mile tempo run on the treadmill with 7 miles at marathon pace (average pace – 7:46 min/mile) + 30 Day Shred Level 2

Saturday – 12 mile longer run (average pace – 8:05 min/mile) + 30 Day Shred Level 2

Sunday – 12.46 mile longer run (average pace – 8:04 min/mile) + 30 Day Shred Level 3

Totals -

snip

Thoughts -

  • Another week of mostly treadmill runs… will this winter ever end? Chicago is actually supposed to experience some warmer temps this week but then we drop back into the teens/twenties. I guess I won’t get ahead of myself and cancel my gym membership just yet.
  • On Tuesday I got on a janky treadmill that can’t hold a constant pace faster than a 7:00 min/mile. When I would speed up to do my intervals, the treadmill would change pace on me. I got off once I noticed what it was doing but I still managed to tweak my knee. It felt a little off on Tuesday and then again on Wednesday, although I was able to run. I decided to take a full rest day on Thursday which I haven’t done for a while and it helped a ton. By Friday, my knee was back to normal.
  • The sun is starting to come up earlier which makes me so excited. I love seeing the sun rise during my morning runs. Now if only the weather can cooperate, I can actually run outside before work .
  • I’m sorry for the overwhelming number of training posts. I keep meaning to sit down and write a post with some life updates but I haven’t had the chance yet. My fingers are crossed that it gets done this week!

What’s your favorite winter workout? 




Training Report {02/03 – 02/09}

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Monday – Easy 9 miles on the treadmill (average pace – 8:33 min/mile)

Tuesday – 11 mile pyramid workout with intervals 400 m, 800 m, 1000 m, 1200 m, 1600 m, 1200 m, 1000 m, 800 m, 400 m at 5k race pace with 400 m recovery (average pace overall – 7:35 min/mile, interval pace – 6:39 min/mile) + 30 Day Shred Level 2

Wednesday – Easy 9 miles on the treadmill (average pace – 8:28 min/mile)

Thursday – 30 Day Shred Level 2

Friday – 11 mile treadmill tempo with 7 miles at marathon pace (average pace – 7:54 min/mile, mp miles – 7:39 min/mile) + 30 Day Shred Level 2

Saturday – Easy 8 miles on the treadmill (average pace – 8:30 min/mile) + 30 Day Shred Level 2

Sunday – 15 mile long run OUTSIDE (average pace – 8:17 min/mile) + 30 Day Shred Level 2

Totals -

02-10-2014Thoughts

  • I didn’t take many pictures this week because there are only so many gym selfies that I feel like I can subject you to. Surprisingly, I’m getting used to the treadmill but am starting to get concerned that my training will suffer because I’m not running outside. I’ve never used the treadmill this much! Hopefully, the weather will change in the next few weeks and I can do the majority (if not all) of my runs outside in March and April.
  • I need hair tie recommendations! I have really thick hair and its long right now and my usual hair ties are not holding my hair off my neck. Any suggestions?
  • I was absolutely dreading the pyramid run on Tuesday because it looks so difficult but it was actually fun and kept my mind occupied (mental math while running will do that). The 11 miles fleeeew by. My tempo run on Thursday dragged though and I usually love tempos.
  • Running outside on Sunday was amazing, even if it was only 15 degrees (feels like 5) and my butt was numb when I finished.
  • 30 Day Shred is still going! I had a crazy hectic week last week so I’m happy that I was able to do the shred five times. I’m over halfway done!



Training Report {1/27 – 02/02}

Monday – Easy 9 miles on the treadmill (average pace – 8:33 min/mile) + 30 Day Shred Level 1

photo 1 (5)

Tuesday – 10 miles with 4 x 1200 m @ 5k race pace with 400 m recovery on the treadmill (average pace – 7:47 min/mile) + 30 Day Shred Level 1

photo 2 (5)

Wednesday – Easy 8 miles on the treadmill (average pace – 8:33 min/mile)

Thursday – 30 Day Shred Level 1

Friday – 11 mile tempo run on the treadmill with 7 miles at marathon pace (average pace – 7:54 min/mile) + 30 Day Shred Level 1

Saturday – 5 mile easy run OUTSIDE at 4 AM (average pace – 8:37 min/mile) + 5 mile easy run OUTSIDE in the afternoon (average pace – 8:35 min/mile) + 30 Day Shred Level 1

saturday

Sunday – 14 mile long run OUTSIDE (average pace – 8:08 min/mile) + 30 Day Shred Level 2

sunday

Totals -

02-02-2014

Thoughts-

  • I bet you’re all shocked to hear that I’m sick of the treadmill. It’s been a nice option for speed days when I’m unsure if it’s going to be icy outside and I will be running in the dark but I miss doing my easy runs outside. I’m hoping that this cold streak breaks soon but the 10 day forecast isn’t very promising. Until then, I’ll keep wearing my 3 layers on my short jog to the gym each morning.
  • Speaking of, do you guys run to the gym and do you count that mileage towards your run? I definitely do. The gym is about 0.4 miles from my apartment so most days I make sure to run back and forth and then count that 0.8 towards my total mileage. It makes the run faster (as opposed to walking) and then I have fewer miles to run on the treadmill.
  • By Saturday, I was determined to run outside… so much so that I woke up at 4 to squeeze in 5 miles before going to Evanston for early morning lab (I had to do two labs on Saturday to make up for the one I missed to run F^3). It seemed like a great idea and I was soooo happy to be outside but the early wake up left me exhausted the rest of the day and Sunday. I haven’t been prioritizing sleep lately like I did last summer and I need to be better about it. I’m unhappy when I’m super tired and my runs suffer (which is less important than the happiness point, but still…). I’m currently brainstorming about how to make this happen.
  • Given the above, on Sunday I woke up and didn’t want to do anything but lounge on the couch and eat all day long. Unfortunately, it was not in the cards. I procrastinated my run but had to be productive during the day and by the time I got outside, I’d eaten a bunch of food that is not generally run-safe for me. My run wasn’t as awful as I thought it’d be but it definitely wasn’t a “good” run.
  • I finished Level 1 of the 30 Day Shred this week and I’m still enjoying it. Although, I started level 2 on Sunday and it was a lot harder and involved a lot more shoulder stuff than level 1. It’s going to be more of a struggle to keep up with it for the next 10 days.