Tag: marathoning

Wednesday Workouts {9-18-2013}

Wednesday – OFF

Thursday – 13 miles tempo with 9 miles at marathon pace (mp miles – 7:18, 7:32, 7:28, 7:31, 7:32, 7:29, 7:29, 7:30, 7:41; average pace – 7:46 min/mile).

Friday – Easy effort 6.2 miles (average pace –  8:42 min/mile).

friday

Saturday – Easy effort 11.75 miler (average pace – 8:27 min/mile).

Saturday

Sunday – Easy effort 10 miler (average pace – 8:30 min/mile).

Sunday

Monday – Easy effort 8 miler (average pace – 8:37 min/mile).

Monday

Tuesday – 11.1 mile strength run with 3 x 2 miles at 10 seconds faster than marathon pace with 800 m recovery (strength miles – 7:22, 7:28, 7:25; average pace – 7:50 min/mile)

Tuesday

Total – 60.05

Thoughts

  • My tempo run on Thursday was awesome. My legs felt fresh from skipping a strength run last week (recovery from the Chicago Half) and I just wanted to run fast. I ran at the same effort that I’ve been doing my other tempo runs but felt much faster. I hope I feel similarly after taper.
  • Unfortunately, on Friday, my right calf started to bug me. It doesn’t hurt and I can’t tell that anything’s wrong when I’m walking but after a few miles of running, it felt tired and weak. I took Friday easy and skipped the miles I was thinking of adding to the prescribed 6. I stretched, foam rolled, and massaged my calf (there’s a knot in there) but I could still feel it on the rest of my runs this week. Interestingly, the tightness seems to feel better when running faster and breaks up during the second half of my runs. I have no idea what this means. I ended up scheduling a sports massage for Friday and hopefully it’ll help!
  • On Saturday I ran one of my normal routes (out-and-back) and on my way back there was a helicopter carrying a small black object flying over one of the bridges I need to take and the road was blocked off. Huh. I ran a few blocks over to the next bridge only to find it was under construction. Thankfully, the third times a charm and I managed to cross over the river somewhere. It added some mileage but it wasn’t a big deal. I am so curious about the helicopter though, I couldn’t find anything when I Googled it.
  • I don’t usually run in compression socks/sleeves but for my calf’s sake, I tried a few times last week. I’m not sure it helped my calf but it was nice having some extra warmth on my legs during the chilly mornings.
  • Speaking of chilly mornings, the elements were back this week! I had a rainy run on Sunday (LOVE) and then so so so much wind on Monday and Tuesday. I think this means fall running is finally here… well, maybe after tomorrow’s high of 80 degrees.
  • Have you guys seen this article? Would you run a marathon that banned selfies?



Wednesday Workouts {07-10-2013}

Wednesday – 5 mile bike ride (to and from work).

wednesday

Keeping my bike safe and sound in my office.

Thursday – 9 mile run with 6 miles at marathon pace (average pace for the entire run- 7:46 min/mile). I ran a 1.5 mile warm-up, 6 miles near 7:39, and a 1.5 mile cool down. It felt a little bit easier than last week’s tempo run (I’m sure the lower humidity helped a lot) but my body seemed to want to hover around a 7:33 min/mile which is just too fast for me right now. While the tempo miles felt good, the cool down was a mental struggle — I was ready to be done!

thursday

Friday – 6.3 miles at an easy pace (average pace – 8:09 min/mile). After the fourth’s festivities, I let myself sleep in a little bit and by the time I woke up, it was hot! I also felt tired and headachey so I pushed through a bit too quickly to just get the run done.

Saturday – Easy 8 miles (average pace – 8:02 min/mile). I’m not sure what my problem was but another quick run. Maybe I was excited to go to Zumba? Who knows. My legs felt good and I wanted to enjoy my run rather than worry about pacing. My stomach was off a bit though.

After running, I changed shirts, packed a bag, grabbed a portable breakfast, and headed down to Millennium Park to go to a free Zumba class in the park. It was really fun to try and more difficult than I thought but it’s not something I’d pay money to attend. I would like to go back to Zumba in the park this summer though!

zumba

Sunday – Easy 8 miles (average pace – 8:31 min/mile). I woke up with tried and achey legs from running + Zumba so I decided to take my run easy. It was humid but cloudy which made a huge different and it was almost enjoyable outside. The path was also pretty vacant which was weird. My stomach also bugged me a little, I think it was the pack of gum I bought on Friday. I usually don’t chew it.

sunday

Monday – Easy 6.3 miles (average pace – 8:26 min/mile). I was fast asleep when my alarm went off and I did not want to get up and run. I’m still transitioning to the whole running on Monday’s thing and it hasn’t been easy :P. I knew I’d feel better afterwards though so I forced myself out of bed and out the door. It was crazy humid outside but sprinkled during my last mile which was fantastic.

Tuesday – 9 miles with 5 x 1000 m at 4:06 with 400 m recovery + warm up and cool down (average pace – 8:06 min/mile). I warmed up with 2.5 miles (distance to the track) and then  jumped on the track for my speed work. My first two 1000′s were right at 4:06 but I started to lose pace on the last three. I’m sure it was due to a combination of being out of track shape and the heat and humidity (80 degrees and 80%+ humidity at 6 am). I managed to complete the workout though and didn’t throw in the towel although I stopped more frequently to get water than I intended. I also skipped the last 400 because I was out of time. I jogged the 2.5 miles home and was surprised that my legs weren’t completely shot.

PicMonkey Collage

Total miles: 46.6 running; 5 biking

I’m feeling pretty good after this week. My legs definitely were tired over the weekend but at this point, I feel like I could run today and feel fairly normal. I won’t because I’m being careful right now but it’s nice to feel this strong.

I forgot how much of a mental struggle running on a track can be. I mean, I never thought it would be easy to jump back into it… but I definitely underestimated it. Track workouts are far from my favorite and I tend to be a better long distance runner than a sprinter any way but I keep telling myself that even if for some reason the track workouts offer no physical benefits to me, they’re a mental workout that will make me that much stronger at mile 22.

How have your workouts been?

Please note: I e-mailed the winners of the Color Me Rad 5k race entries (2) and they have until end of day tomorrow to respond before I will select new winners. Thanks!




Wednesday Workouts + Race Entry Giveaway {07-03-2013}

Wednesday – PT in the morning but no running.

Thursday – 9 miles total with 6 miles at marathon pace (average pace for the entire run – 7:45 min/mile). I ran a 1.5 mile warm up around 8:30 min/mile, 6 miles at goal marathon pace, and then a 1.5 mile cool down. It was so so so humid Thursday morning (nearly 100%) and while I managed to hit my tempo pace on most miles, I did stop a few times to get water. I’m not sure why I didn’t think to bring my handheld or wear my fuel belt.

running

My knee has been feeling off lately. My PT thinks it’s from a tight IT-band and that foam rolling should do the trick. She offered to tape it for me and I found that I really liked the tape from a mental standpoint because my kneecap felt more secure.

Friday – Easy 7.2 miles (average pace – 8:22 min/mile). I was surprised that my legs didn’t feel sore after my tempo run on Thursday and my easy miles just flew by. I ran without knee tape and felt fine but decided to order some from Amazon just in case.

Saturday – Easy 6.2 miles (average pace – 8:25 min/mile). Sonic woke me up really early on Saturday so I headed out for my run around 6 am. I tried to soak up the cool and not-humid miles and enjoyed running through a very quiet city.

Sunday – 10 mile long run (average pace – 8:05 min/mile). Another wonderful day for running. The sun was out but it was still cooler and the humidity was low. I ran to the lake path and then headed south towards Museum Campus near my old stomping grounds. I was surprised how few runners I saw out too. Are most Chicago runners running long on Saturday this summer?

frenchies

I also stalked a lady and her two frenchies. I want!

Monday – Easy 6.2 mile run (average pace – 8:28 min/mile). My legs definitely felt a little tired on Monday but I’m not sure how much of that fatigue was from running or walking a ton on Sunday. I’m actually really enjoying having a “shakeout” run after my long runs but it’s taken some getting used to mentally. I’m so accustomed to having a break at the start of the week.

swirlgear

Tuesday – Easy 9.6 miles (average pace – 8:01 min/mile). My training plan called for a track workout but I decided to wait one more week before I began including too much speed work. I ended up running 9ish miles by feel instead. I headed north on the lake path straight into some strong wind which was difficult but I definitely enjoyed riding the wind on my way back home.

Total miles – 48.2

Not much to report besides the fact that I’m finally feeling like I’m training for something. The longer runs and the tempo are both attributing to that I’m sure. I definitely need to be better about foam rolling because it’s made a huge difference in my IT-band and do my PT exercises more frequently. I’ve gotten a little lazy with that kind of stuff.

Also, remember that post I wrote last week about fun races in Chicago? Well, the Color Me Rad 5k has provided me with two free race entries to giveaway to you all! We’re going to keep this simple, if you want to win a free entry, please leave a comment saying so*! I will select two winners next Wednesday, July 9th. Good luck!

*Please note if you don’t want to win a race entry you can still comment on this post, just don’t say you want to win in your comment.

How have your workouts been? 




Goals for the 117th Boston Marathon

I’m going to keep this short and sweet :).

I have four main goals for the Boston Marathon:

1. Enjoy every moment of the race. Not everyone has the opportunity to run from Hopkinton to Boston and I intend to soak up every second I spend on the course.

2. Run a good mental race. I’ve trained HARD for Monday and while numerous factors may affect my physical performance, so long as I run smart, my mental game should be there.

3. Run smart! Don’t go out too fast, run good tangents, be mentally prepared for the downhill start and the rolling hills.

boston-coursemap4. Cross the finish line on Boylston Street with a huge smile on my face. It’s taken me two years to run this race (though I’ve qualified both years) and I’m so excited to finally be running it!

I may pop in again to post the training log of my last taper week… or I may not. It’ll depend on my schedule in Boston and how I choose to spend the day before the race. I’ll for sure be back next week with a race recap!




Marathon Training Week 3 {Boston Marathon}

Monday – Instead of taking a complete rest day, I did Jillian Michael’s 6 Week 6 Pack. I liked the video because it focused on full body strength and not just abs work. It was also only 35 minutes.
Tuesday – General aerobic 8 miler with 10 x 100 m strides (8:07 min/mile). Ran on lots of packed snow but it wasn’t icy or super windy which I appreciated. I liked getting a longer easy run in early in the week.
Wednesday – Recovery 6 miler in the evening after a long meeting in the burbs (8:16 min/mile). I had a lot of energy after being cooped up in a room all day and then taking public transit for three hours but I tried to hold back and run easy miles instead of pounding out a few quick, stress relieving miles. It was warmish Wednesday night and I actually went out in a long sleeved shirt and vest, no jacket :).
Thursday AM - General aerobic 7 miler on the treadmill (7:57 min/mil). Was supposed to run 11 miles but with the freezing rain and running on a treadmill I decided to swap my Thursday and Friday runs. The run was uneventful. I watched 30 Rock on my phone.
Thursday PM – Jillian Michaels 6 Week 6 Pack again.
Friday – General aerobic 11 miler (8:27 min/mile). This was the awful run through the snow, ice, and wind. I felt like I was on some type of arctic survivor show. Nobody was out on the lake path, the snow was glowing eerily, and it just felt really weird to be out running. I’m glad I got the run in but I probably should have been on a treadmill instead.
Saturday- Recovery 4 miler + 60 min Power Yoga class (8:07 min/mile). I headed out for an easy 4 miles and was happy to see the lake path was clear. After running, I changed into yoga attire and headed to my gym to try the power yoga class. I didn’t love it but I also don’t love yoga so there’s that but I’m proud of myself for going. I almost skipped out because I was nervous to try a new class alone.
Sunday – 16 mile long run with 10 miles at marathon pace (7:40 min/mile). I ran 5 miles as warm up ranging from 7:45-8:16 and then started my marathon pace miles. My goal is to run somewhere near a 7:39 min/mile but my legs were feeling strong today and I was able to run most of the miles faster than that (between 7:11 and 7:33), I had a few miles that dipped down close to 7:45 but it was due to running on snow and the wind that really picked up during the second half of the run. I ran one cool down mile at about an 8:09 min/mile and then stretched.

Totals: 52 miles + approx. 2 hours of yoga/core work

Have a great Sunday!

Did you work out this week?