As summer was just beginning, I mentioned that I was switching things up, speeding things up, and setting my sights on the mile. Last weekend, the boys, some good friends and I raced the mile. It was a great success and a lot of fun! So pull up a chair and read all about the journey from training to one of my favorite races: the Capitol Mile in beautiful Madison, Wisconsin. Read more >>
Sorry this is late! I had a busy weekend because…
I STARTED RUNNING AGAIN! WOOHOO!!
Since I got the go-ahead I’ve logged 2 runs:
Saturday 7/28 – 3.7 miles of walk/running. I felt good, but was nervous to just launch right in, since I don’t want to overdo it and hurt myself again.
Sunday 7/29 – I ran 5.5 miles (approximately)! It wasn’t all in a row, since it was with my running club and we frequently have stops, but I did it!
I feel pretty sore today but the foam roller is really helping, and hopefully my PT exercises will help to correct my imbalances so running will get a lot easier!
Still on my mission to heal my foot so this week was much of the same with no running except for a very short jog at my aid station Saturday to take care of race business. I have been wearing some light arch supports and my boot every night and got the name of an Orthopaed to go see about orthotics. After seeing my ART guy Friday AM he agrees with me that if the orthotics don’t work I am probably looking at an extended period of time off to be running pain free. So we’ll see how costly the orthotics are etc. and go from there.
My house disaster of 2012 continues so I cannot lie it is good I don’t have the pressure and stress of trying to train while dealing with the house. I’m stressed enough without out it. I cannot wait to be able to spend the night and shower in my own house again!
I haven’t had much time to think about it but it is looking like this will be the first year since my first marathon in 2004 that I won’t be running a fall marathon. Wow that is crazy!
Tuesday- Bike commute to and from work 22ish miles
Wednesday-Bike commute to and from work 23ish miles
Thursday-Rest (Bathroom painting)
Friday-ART appointment and rest
Saturday-“Rest” Captaining a BR100 aid station, Bathroom painting, cabinet painting, weeding, wall bleaching
Sunday-“Rest” Finishing cabinets, painting trim. Oh and I devoured an ice cream stuffed 18″ pancake which apparently has only been done 8 times so I get to have my picture on the wall. Not sure this is one of those moments I should be proud about, but I was really freaking hungry!
Tuesday and Wednesday I was actually feeling perky for the first time since GLR and I hammered the commutes pretty hard. Climbing Cedar Hill on Tuesday I thought my heart might pop out of my chest. It was fun to push the bike a bit and feel feisty. This weekend I don’t know where I got all the energy but Saturday was super productive. By Sunday night though my body had had it!
If you’ve had some time to do any channel surfing in the past three days, you’ve probably noticed that the 2012 London Olympics (and Michael Phelps) are dominating three television stations. It is a good year to be a fan of sports and the spirit of competition. If you missed the opening ceremonies and are feeling out of the loop, don’t worry. You have plenty of time to set up your DVR before competitions in the Marathon and Track and Field start onFriday August 3rd. Team USA has quite a few events and athletes that you’ll want to keep an eye on. Here are the three that I am most eager to watch. Read more >>
22 weeks and kinda going strong. I felt very run down most of this week and had some Braxton Hicks contraction episodes that are seriously causing me to modify my expectations for myself. I want to run fifty miles each week, but it’s becoming clear to me that I might not be able to. I’m definitely open to the possibility that I’m just experiencing a rough patch and that I still might have a fifty mile week in me yet. However, gone is the expectation that I’ll do it if I have the time and I now realize it will just be one damn good week if I can make it there again!
Yesterday I was dog tired. I ran 12 on Saturday after morning farmers market duty (my husband and I run a small “farm” and sell our organic produce at market once a week) and then I went to support Clove for a portion of her 100 mile race. I didn’t get home until 8 and was so exhausted. I barely got through the kids’ bedtime rituals and passed out. I woke up at 8:30 the next morning (which is sleeping in with 2 little ones!) and was still pooped. I was dragging hard and even though I had a completely irritating 39.5 mile in my log it just did not feel responsible to go for a run. I even considered running .5 just to get to my “rock-bottom” 40 for the week, but then realized I’m insane. So here’s hoping we can get above 40 this week and if not, oh well!
Tue: 1 during photo shoot – we’ll get to that! – and 6 more in the evening by myself. No watch and lovin’ it!
Wed: 11.5 mixed bridle trails and paved path averaging 9:07. Was fine during the run until the last .5 and started to get BH contractions that continued until I went to bed afterwards. Was ✴this✴ close to calling my midwife.
Thu: 4 pushing the kids and surprisingly felt fine, but decided to err on the side of caution after the BH stuff the night before.
Fri: pushing the kids and felt rough. Dragged the whole way despite good company. Fun playdate after!
Sat: 12 on the towpath at CVNP. Ran first 6.7 with Ginger and then the rest on my own. Averaged 8:56 and felt decent for most of it. More BH contractions near the end but stopped when I was done thank goodness! Drank a TON – maybe 4 handhelds full of water which I’m sure helped.
Wow, I can’t believe I’m already four weeks into my marathon training! I had a mixed bag of runs this week due to not really sleeping well and some other issues explained below. I got a happy surprise on Friday when I found out that a friend who is about the same pace will be joining me for the marathon. I’m definitely looking forward to having some company on long runs and those long mid-week runs, instead of doing the relay option like I have been. Going into the coming week, I’m going to try to get a handle on the issues I can control – most notably, get a decent amount of sleep!
Monday – 5 miles easy at 10:10 pace. The muggy weather made it kind of miserable, but I still got the miles in!
Tuesday – A 2×2 mile tempo run. 5.6 miles total, including the warmup and cooldown. I felt good and hit 8:51 and 8:41 paces on average for my tempo sections, respectively. The girl I was supposed to meet cancelled and staying in bed was oh so tempting, but I remembered how much I hated that evening run last week and sucked it up!
Wednesday – rest. I had originally planned on yoga, but after day two of having no A/C in our office, I felt very wiped and pretty much didn’t want to do anything once I got home!
Thursday – 7 mile run at 9:24 pace. This marked the longest mid-week run I’ve done in a long time, and I was nervous about fitting it in before work. I ended up having plenty of time! I had a relay of sorts: first 3 miles with two friends and all of our dogs, next two with just the girls and then the last two solo.
Friday – 4 mile run at 10:25 pace. The temp was nice and cool from rain the night before! I had some stomach issues, but a nice cool summer rain started with about a mile left.
Saturday – The plan called for a 13 mile run, with a 15 minute strong finish. I did the first 4.5 miles solo, met up with two friends for 8, and then added on at the end. The weather was perfect for a long run – 66 and overcast! I managed 9:34 overall with an 8:13 last mile. Iced coffee afterwards and then an hour-long walk with my neighbor/running buddy and our pups made for the perfect recovery!
Sunday – 3.1 mile walk, aka The Color Run! I did this with three girlfriends, and since we had all done long runs or rides the day before, we had agreed ahead of time on a run/walk method… which turned into more like 90% walk due to the high number of people in our wave. I think I’ve finally removed all traces of color!
Total: 34.6 miles running, 3.1 miles of Color!
It’s week 7 of my Chicago Marathon training. After cutting back a bit the last 2 weeks for the Capitol Mile, this week I started getting back into marathon training mode. Unfortunately since we were planning to go out of town this weekend, I also had to switch things up some.
Monday is my rest day.
Tuesday I was scheduled to run tempo intervals. The exciting thing is that my coach is speeding me up with these this season (7:08 pace rather than last season’s 7:17 pace). However, our Miler in Training program was extended since 2 workouts had been cancelled. So coach allowed me to scrap my tempo intervals and run hard with the group. We ended up running 800s at 5k pace; 200s hard. I had sore legs as it was from the Capitol Mile and we ran all of our intervals way too fast. Oops. We did have a blast though. Got in just over 7 miles total.
Wednesday I was feeling my 2 hard workouts in a row – OUCH. I ran just over 8.5 miles, but slowed it way down since I was so sore.
Thursday I ran 16 miles. It was warm, humid and hard given I haven’t run long in weeks and haven’t run 16 in months.
Friday however, I was beat. I was sore, I was chafed, it was not pretty. So I decided to take a rest day.
That meant a double for Saturday. I got up an ran an hour (6.7 miles). We then drove to Green Bay to do the Packers 5k! This is the second year in a row my family and friends have gone to do it. James, Jake and I were all gunning for hardware. John is finally coming back from his back injury and was hoping to just run it. Unfortunately, we got there and they told us we could register (aka they’d happily take our $100), but we could not get bib numbers or chips. I almost cried. Really? But I know it was my own darn fault for not preregistering and at least they were letting us run (I would have cried if they said they were completely closed). I decided I’d run with James and try to push him to a great 5k since I know he has one in him, but had a disappointing mile. Well, Jake wanted me to run with him, so I did and James ran with John. Ended up with 27:07 and a second loop around Lambeau to assist Jake with a perfectly executed Lambeau Leap. Very fun. With w/u and c/d, I ended up with 5.7 more miles. I have to admit I was bummed when I saw the results this morning. The winner in my AG (35-39) was 22:08. I know I would have beaten that if I could have officially raced it. Boo. The good news was my friend Michelle did win her AG and set a PR – woot! The prizes were footballs too, which is pretty awesome!
Sunday we drove home and I set out for my tempo intervals. I was scheduled for 12 x .25 miles @ 7:08 pace; .25 recoveries. My intervals were all a little fast, but it was nice to get at them and start trying to find the correct pace. I know I will be logging a lot of miles at 7:08 pace in the coming weeks!
Total: 54 miles and change. Woot.
Now off to enjoy a nice steak for my birthday dinner! Cheers.
I concluded the orthotic experiment this week, completing all my runs without my Power Step insoles. The result? My feet feel great! I even ran 15 miles and went to the state fair without any flare-up. A big milestone, especially after the post-zoo pain just 1 month ago. All I can say is “YAY!”
Monday- 6 miles easy. Still working through a mild virus.
Tuesday- 5 miles easy. Possibly my slowest run ever. First mile was over 11 minutes.
Wednesday- 9 miles with 5 at 8:00 pace. Mini goal of getting that first mile on-pace and the rest closer to 8:00 than 7:00, since I have a tendency to over reach these tempos. Ran 7:54, 7:56, 8:12, 7:54, 7:38. Pleased.
Thursday- weights/ swim
Friday- 8 mile reunion with a dear friend who is recovering from back surgery.
Saturday- 15 miles at the CRC group run. Met a friend training for her first marathon and ran around 9:30 pace. She did great and I had fun! We fueled up with banana protein smoothies afterwards and she agreed that she felt much better after this run than her 14 last week. I cite the smoothie.
Sunday- easy 5 miles to round out the week. And a margarita.
On tap this week:
1. First week with two workouts
2. First workout at “10k” effort (whatever it will be!)
3. 64 mile bike ride at Pedal With Pete!
4. First ever race “pacer.” Pacing the 9:00 group at the Dublin Irish Festival 5k.
Still moving forward. Everyday I get to run is progress.
Another busy week in the books, but this one was a little special. I finally logged 50 miles. And to my surprise, I was more energized than exhausted in the last seven days. I attribute this success to focusing on better planning for each day, from meal prep to fitting in runs between client sessions to having a bedtime routine that included reading and foam rolling. I didn’t even get a lot of sleep most nights but made sure I did those things before hitting the hay.
My short-term goal is to be able to log 50 miles a week for the next three weeks, giving me 4 full weeks at or around 50 miles. After that, I’ll plan for another four weeks, which will hopefully include a 5k. These weeks will include one workout and one long run. I noticed that long runs are becoming easier but getting back up to the speed I had before the three-month layoff has proven to be more of a challenge. However, after looking back at my training log, I saw that I had about three weeks of running at my current pace before I really took off and started breaking some barriers last fall. If I continue to stay focused and pay attention to the little things like massage, stretching, foam rolling, vitamins, sleep, and maintaining overall balance with work and my relationship, some pretty exciting things will start to happen. Seems simple, but we all know that it’s a lot harder than that. So taking it day by day and at most, week by week, is key.
Sunday: 12 miles on the road with Salty.
Monday: 7.25 miles at night with James.
Tuesday: 6 miles at the track with workout of 1 x 800, 2 x 1200, 2 x 800 with 2 minutes rest in between each repeat. Averaged 7:25 pace on the 1200s and 7:00 on the 800s. Not sure why I felt such a big difference over 400 meters?
Wednesday: 5 miles on towpath.
Thursday: 8.5 miles total with a double of 5 miles in the morning with 5 x 30 second strides and 3.5 miles at night on the golf course. Felt a lot better on the second run.
Friday: 5.6 miles on trails, another in between appointments run. These runs tend to energize me!
Saturday: 6.5 miles with Salty, again! Two runs with Salty in one week. How did we get so lucky?
Total: 50.85 miles! ***
***Find out what the asterisks mean tomorrow!
This week’s cowgirl wisdom: “Lettin’ the cat outta the bag is a whole lot easier than puttin’ it back in.”
Our newest Salty blogger, Sassafras, taught us how to score on everything from entry fees to hotels to snacks in It’s How Much? Making Races Fit Your Budget.
Ginger shared an interview with Fawn Dorr, an amazing pro runner with wisdom beyond her young age: Fawn Dorr: Always Find Another Way
Rosemary helped take the stress out of hosting a brunch with your running buddies: How to Host a Post-Run Brunch with Pumpkin Quinoa Breakfast Bake
Mint helped us find stability within our centers: Stronger Core for Faster Running: Perfect the Powerhouse
Cali girl Paprika gave us a guide to her home state: California Running
Clove is on her way to her goal 100 miler and gives us a run-down of what it’s like to be ready: Burning River 100: Wish Me Luck
Sassafras not only wants to save you cash, she also wants to help you pick the right race! Choose Your Own Adventure: Finding the Right Marathon for You
Guest Blogger Greg Strosaker of Predawn Runner is challenging us to Point Me To the Good Female-Authored Running Resources. (Hint: You’re on one now!)
Nutmeg is excited and a little nervous as she faces choosing her first 5k: This Girl Just Wants to Have Fun and Run!
And we have issued The Salty Running Manifesto.
And Salty Reader Candy won Comment of the Week! Yay Candy!
Another Salty week in the books and boy was it a good one! Lots of great comments to choose from and it was actually a horse race this week. We had a hard time deciding, but in the end one comment stood out above the rest. Are you ready to find out which comment it was?
*Totally annoying and overly dramatic and completely unnecessary commercial break* Read more >>
You might be expecting a Friday 5. This is our first Friday ever without one! But we have an excellent excuse. As an homage to yesterday’s guest poster, Greg Strosaker, we crafted our own manifesto. It’s a working document, so please feel free to suggest additions or changes to make one of the current entries sing!
Without further ado, we give you the Salty Running Manifesto: Read more >>
If you are reading this blog, it’s likely that (a) you are a runner, (b) you want to be a better runner, and (c) you are a woman (unless you are Mark). Not that there’s anything wrong with hanging out on Salty Running as a man, so long as your interest in bouncing boobs is purely scientific (and I’ll verify that there is no video included in that post).
So let me ask you a question – why does the Salty Running team seem so unique in trying to provide sound, science-based advice for women, while, lo and behold, being women themselves? Do you disagree on this? Let’s take a tour of the world of resources available for competitive runners, shall we? Read more >>
My final peak week finally arrived, heralded by the dreaded summer cold. I had to rearrange some workouts last minute to ensure recovery, and while it sucked initially, I ended it blazing – or with blue blazes, to be exact. The day before leaving for Badwater, DB and I headed out to the Buckeye Trail 50K course to run 30 of the arguably most difficult miles of the Burning River 100. As this particular run capped off that final high mileage week (91 miles) and also included a raging case, of PMS, DB is to be commended for not pushing me off the trail at some point. I am also to be commended, as I ran shirtless (!) in spite of a very obvious bout of water-retention/PMS bloat, and even included the picture in this blog. I do bloat pretty badly when this happens; we even have an ongoing joke in the house that my little “tummy” is actually where the “PMS Monster” lives.
After that, it was off to Badwater, which was perfect timing for my first taper week. I did a little running and a lot of walking out there, and returned home exhausted in body, but refreshed in legs. One taper week to go …
Week of 7.13.2012 (91 miles)
Saturday: 19 road miles with my neighborhood running group
Sunday: Zip, zilch, zero. Was supposed to be a 20 on the Mohican trails, but I was sick as a dog and had lost my voice to boot. Bad movies and reality tv replaced training.
Monday: Two back to back spinning classes. Still no voice.
Tuesday: Nixed the morning run and Pilates/core class as I had been up all night coughing. Tiny, squeaky voice and managed to gut out an 8 miler in the early evening, followed by a spin class.
Wednesday: Time to get back on track; mid-week 21 miler. Took it a bit easier than usual; but nixed the spinning class when I saw my hat post-run. My shorts were the same. Clearly the body chemistry wasn’t quite back on track yet.
Thursday: 10 morning road miles with my neighborhood group. No evening workout as we were running the rogue 50K early the next morning.
Friday: 33 miles (there were these two at the beginning where we went backwards on the trail, oops) on the Buckeye Trail 50K course. Strong but grouchy workout.
Week of 7.20.2012 (53 running miles, 12 walking miles)
Saturday: 17 road miles with neighborhood running group before leaving for Badwater.
Sunday: 10 road miles from Stovepipe Wells, 90 degrees, Badwater.
Monday: Zero, crewing at Badwater.
Tuesday: 12 miles walked with Chris on the Badwater course, primarily hiking up to the Whitney Portal.
Wednesday: Zero, travel home from Badwater and taper.
Thursday: 13 road miles followed by a single spin class; I was cranking on this run between the recovery and leftover Badwater vibes. Had to remind myself not to overdo it.
Friday: 13 more road miles, not quite as chipper. (See: don’t overdo it, above).
Picking a marathon can feel like an overwhelming task, particularly if it’s your first marathon. Races literally go from A (Accra International Marathon, Ghana) to Z (Zürich Marathon, Switzerland). According to MarathonGuide.com, in 2011, a total of 564 timed marathons took place in the United States alone. Compare that to the estimated 483 marathons held on U.S. soil in 2010 – the result is nearly 22% growth in just one calendar year! A reported 592 marathons are slated for the U.S. this year. With that many options, looking for the perfect race can understandably feel like looking for a needle in a rapidly-growing haystack.
If you ask a group of people about how to select a race, chances are they will all give you very different answers. Runners have plenty in common with Goldilocks when it comes to choosing races. For any one particular race, you may hear people say it’s too hot, too cold, too big or too small. Read more >>
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