It’s almost here!!!! This was my last big week of training, now time to sharpen up and get ready to fly. I raced a 5k on Tuesday and am feeling good about Chicago!
It’s not even just summer, I guess. When I’m running seven days a week, like I have been since May 13, a very large percentage of the miles are easy. Even the gut-wrenching, dry-heaving speed days consist of just a small amount of hard running, usually. For example, this week was 66 total miles and only 7.83 of them were fast. So it’s easy to forget about those and just remember a lot of time spent yogging around.
But then every now and then I rip off a few days where I realize, holy crap, okay, this is going to be alright.
Whew. Good timing, legs.
Monday: Labor Day holiday, 8 mi easy, 65:46/139. Slept in, woke up with a sore neck, met a friend, realized it was kinda hot and humid, ran into some people at the park we hadn’t seen in a while … basically a lazy run. I had the green light to do 10 if I felt good, but I didn’t, so I didn’t. (What, you thought the whole week was going to be unicorns and rainbows?)
Tuesday: 10 mi total, 74:16/153. Hill day. Warm up then 5 miles at 80-85% max HR on a hilly course. I got in 480’ of elevation gain, 6:50 average. Probably a little harder than it needed to be but that’s what happens when you’re sitting around fretting about not being ready for a marathon that is rapidly approaching. Neck still no bueno.
Wednesday: 6 mi, 47:37. Used the optical HR and the data is junk so we’ll leave that out. Early run group day but turned out to just be me and another guy that trains with Coach Matt, which is okay since that’s who I normally run with when the group meets. Taught Pilates after work. Probably made neck worse.
Thursday: Can’t move head. Can’t see over shoulders to check blind spot. Miserable. Suck it up and go running anyway because I don’t really have to turn my head while running. Thought about treadmilling so I wouldn’t have to worry about looking around for traffic — hahah! Actually felt better while running. 10 miles, 75:40/155, with 3x 3-2-1 minutes hard. Taught Pilates after.
Friday: 6 miles early, neck still jacked, 49:46/140. Ran early then headed to my sports chiropractor for help phase 1. He concluded I had done something to my trapezius, possibly just sleeping on it wrong. Dry needle, soft tissue manipulation, chiropractic adjustment, and a few exercises to do. He theorized it feels better running because I’m engaging my core and relaxing my shoulders so 1) yay Pilates and b) at least one part of my form is good! Went to work then had a massage after, 30 minutes focusing on the same trap muscles along with the rest of my back (if you’ll recall last week’s psuedo-injury) plus hip flexors and glutes.
Saturday: “The long run is what puts the tiger in the cat.” Thank you Bill Squires for the reminder. 20 miles easy, 2:38:45/141 (7:56 pace and 74% max HR). I decided to tackle it chunks of 5 and try to run each chunk a little fast than the one before. 40:20, 40:09, 40:00, 38:45. Ta-da! Really I wanted the first 5 to be easy, the middle 10 to be, um, slightly less easy, and the last 5 to be a little bit of work. But not too much — I’m racing this coming Tuesday (5k), then a half 9/23, then Chicago two weeks after that. Legs up after, Jasyoga later. Beer and pizza and football. (Neck much better, a little sore from all the manipulation done on it but I CAN TURN MY HEAD.)
Sunday: 6 miles easy, 49:53/134. Just shaking out the legs.
Totals: 66 miles (3.27 for Morgan), 102 minutes Pilates and Jasyoga.
Marathon training can be such a grind, just trying to recover before the next workout or long run, feeling like you’re slow and exhausted and there’s no way you can run a marathon soon especially not fast.
But that’s the sneaky thing about fitness. It hides from you. You’re getting stronger and faster, even while you’re feeling the exact opposite.
Some weeks, that fitness peeks out and says, “HI CHICORY YOU DON’T SUCK AFTER ALL.”
I like those weeks.
I had one of those weeks this week.
Monday: 8.25 miles, 64 min, AHR 150. A little faster than a usual easy run because I was in a hurry. My HR was in range though so I just went with it.
Tuesday: 10 miles on the treadmill. I could’ve done this workout outside but the idea of 10×800 outside sounded really miserable no matter how I thought about it. It sounded less miserable on the treadmill so I did that. This was 10×800 at 85% max with 200 jogs … so more of a long tempo with short breaks than something like Yasso 800s. (Yasso 800s call for 10×800 hard with equal time recovery as a marathon time predictor. I averaged 3:13 and 68 second jogs.) I was happy with the effort, felt controlled the entire time and on target HR (162 average on the repeats, max 164-174).
Wednesday: Easy 6 early in the morning with the run club. Taught Pilates after work.
Thursday: 10 miles early, 78 minutes, 142 AHR, with 5 miles “light” progression (no more than 80-85% max). It was actually like 8 miles of progression if you include the warmup, haha. The idea here was more to get some turnover going and loosen up the legs than getting much speedwork benefit from it. I did it with a combination of HR and pace targets: 7:43/142, 7:34/147, 7:25/151, 7:14/152 (hm), 7:11/158. The last mile was slower than I was hoping for but the rest was great. Taught Pilates after work.
Friday: Sports chiro in the morning; tweaked my back last weekend. It was feeling better but was actually still swollen when he started looking at it. The two Pilates classes did not help. I got dry needled, adjusted, taped, and okay’d to run. 6 miles on the treadmill after work while the remnants of Harvey rolled over, 48 min, 139 AHR. Mr. Chic was texting me the whole time from two treadmills away, but it was his birthday so he can do what he wants.
Saturday: 14 miles, 1:48, 144 AHR. I kicked this workout’s ass. It called for 5 easy, 2 miles of 1 min on/1 min off, 2 easy, 3 at 75-85%, 2 easy. First 5 at 8 min pace; 7:17 average for the on/off; 2 easy at 8:07; 3 quick at 7:12, 7:09, 6:43; 2 cool down at 8:07. THE QUACK ATTACK IS BACK, JACK! Thank you fall weather, I’m glad you’re here. Took Morgan for a long walk after and did some Jasyoga.
Sunday: We went out Saturday night for Mr. Chic’s birthday so I slept in on Sunday, ran, and got donuts. Finishing writing this log with sticky fingers, a cup of coffee, and a dog on my feet. 6.25 miles,
Totals: 60.5 miles run (2 miles with Morgan), 2 hours of Pilates and Jasyoga.
Beers I drank (stealing from Barley): Great Flood Brewing Co. “Find A Way IPA” (Louisville, KY), Southern Tier Nu Skool IPA (Lakewood, NY).
Cool thing I read: “Joan Benoit Samuelson Targets a Sub-Three Hour Marathon—at the Age of 60” by the WSJ. Guess where she’s going to make the attempt?!?!?!?!? *pees pants*
There’s always, I think, a point in marathon training where the sheer size of the thing starts to bear down on you. The point where the mileage is high, the workouts are hard, and suddenly the race is close enough that you feel like you’re completely unprepared and don’t have time to get there.
Or maybe that’s just me.
And that week was this week, obviously. My highest week of the season, although I only see a few weeks at a time with Coach Matt Ebersole, so I don’t know how much higher it will go. Chicago is six weeks away; I don’t have a big race until two weeks before.
Monday – Eclipse day! 8 miles in the morning, felt good, 64 min/141 AHR. Watched the 96% totality at home with hubs & dog.
Tuesday – speed day on the treadmill because of crazy thunderstorms. I was soaked when I walked into the gym. 10 miles with 4 miles of steady-state plus surges every 2 minutes, 75 min/149 AHR. SSR miles averaged 6:34. Wore my new 1400v5s for the first time since they’ll probably be the Chicago pair.
Wednesday – Early run day with the running group I’m trying to launch, 47 min/148 AHR. Toward the top of recovery zone thanks to a friend. Morgan got in .75 at the end. Massage in the afternoon, taught Pilates, then anniversary dinner.
Thursday – Slept in, ran in the afternoon. 10 miles with 40, 30, and 20 second strides; 80 min/145 AHR. Morgan .40 at the beginning. Taught Pilates after, then agility class with Morgan.
Friday – 6 miles in the morning, .62 with Morgan. Low (HR) and slow, 50 min/134 AHR (thanks 57º weather!).
Saturday – Long run day, 20 miles down to see hubs race and back, 2:39/139 AHR (!!!). First .65 with Morgan. Stayed up too late and had too many bevs watching the Mayweather/McGregor fight on a giant outdoor projector screen at the neighbor’s house.
Sunday – Easy 6 with a friend + her son & stroller, ended at Starbucks, 49 min/136 AHR.
Totals: 66 miles, 2 Pilates classes taught.
Beers I drank (stealing from Barley): Country Boy’s Cliff Jumper IPA (Lexington, Ky.); Founders Brewing Co. All-Day IPA (Grand Rapids, Mich.); Rhinegeist Brewery Peach Dodo Gose and Cidergeist Bubbles (rose cider) (Cincinnati, Ohio). (I’ve been to both the Country Boy and Founders breweries. I am a dork.)
Cool read: “Dirtbagging,” from Tracksmith.
Sleep. Some days my body just says NO, very clearly and definitively, when my alarm goes off. I’ll lay there, my brain scrambling for an alternative to running early. Sometimes I say, “Oh, I’ll run during lunch,” except running during lunch is always miserable (mid-day, hot, sunny, no good routes, no shower).
But I’ve come to accept that running in the morning isn’t always the best option, even when it’s convenient to be done before work. Without enough sleep, my body doesn’t recover from one workout to the next. So, sometimes I sleep. Like I did a couple of days this week — which was good because there were two days where sleeping in wasn’t an option.
Also, note, weekly recap on time this week.
Monday: Evening run, 8 miles, 61 min, AHR 142. This is a little deceptive because I was marking a course for a group run so it was basically a fartlek.
Tuesday: Evening treadmill run, 10 miles, 74 minutes, AHR 155. This is Coach Matt’s signature workout, and it is better done outside unless it’s a million humid degrees. (I have totally blown up doing this workout in the heat before.) The workout includes 4×800, 3 miles steady state, 4×400 — 3:02, 3:05, 3:04, 3:00; 6:38, 6:40, 6:36; 89, 87, 85, 85. I felt good about it and I know the 400s would’ve been faster outside but maybe not on this particular day because it was really gross out.
Wednesday: Early run with the new group we’re starting! 6 miles easy with a friend, 49 minutes, AHR 149. Taught Pilates after work.
Thursday: Early run solo, early, easy-moderate pace (65-75% max HR), 10 miles, 80 minutes, AHR 146. 77º at 5:30 a.m., neat. Got about 5.5 hours of sleep and 6.25 hours the night before that. Taught Pilates after work THEN took Morgan to her first agility class. Long day.
Friday: Afternoon run, 6 miles, 47 minutes, AHR 148. Hot but not as humid, surprisingly good. Girls’ night in with hubs out most of the evening, so we dog-parked and had dinner.
Saturday: 14 miles, 1:47, AHR 152. Didn’t start until 8 a.m. because sleep. Humid AF. Coach gave a “bonus” option of 2-3x 2 miles at 85% max. The last set was tough; after mile 1 of the third set I stopped for a few seconds, thought about the Chicago Marathon in 50 days (eek!) and asked myself the seminal question: “How bad do you want it?” And then I wrung the sweat from my spandex and got the last mile done. Fast parts averaged 7:05/162. Considering the weather, that’s a-okay. Took an epsom salt bath in the afternoon.
Sunday: Oh man I did not want to run this morning. I thought I felt pretty good after the long run but upon waking my legs were like, “haha you’re funny.” So I trotted a very slow first mile and after that things clicked into place. Lesson: Never judge a run by mile 1. 6 miles, 49 minutes, AHR 141. Morgan and I got coffee and a cheesy bacon biscuit after.
Totals: 60 mile “down” week, 2 Pilates classes taught, and some Jasyoga and foam rolling sprinkled in.
Okay, let’s just all agree that posting recaps every 2 weeks may just be how it goes for the next EIGHT WEEKS because that’s ALL THAT’S LEFT before Chicago. Holy. Crap.
July 31-Aug. 6
The week before was a down week with a race, so it was back on the mileage grind this week.
Monday: 8 miles easy in the morning, 65 minutes, AHR 139. Jasyoga in the evening.
Tuesday: 10 miles after work on the treadmill with 5×1 mile repeats at threshold pace/85% max HR, 75 minutes, AHR 155.
Wednesday: Early morning 6 miles, easy recovery with a friend, 51 minutes, 140 AHR. Oof. Massage that afternoon then taught Pilates.
Thursday: Taught Pilates first then ran 8 miles with 8x 20 second strides, 62 minutes, AHR 152.
Friday: 6 miles easy in the morning, not fast. Warm, windy, and humid — plus still feeling the effects of mile repeats and the massage.
Saturday: 14 miles total with 8 miles at 75-85% max HR, 105 minutes, AHR 150. Cool weather helps, but I had a hard time getting my HR to 160. Felt like I was stuck in 3rd gear. Maybe because it was cool?
Sunday: Slept about 9 hours. Easy 6 miles later in the morning, 49 minutes, AHR 135. Taught two Pilates classes after.
Totals: 58 miles run, 255 minutes of Pilates and Jasyoga.
When in doubt, grind it out. I worked from home some this week because Morgan was still in recovery mode from her spay surgery and the lack of exercise led to the demise of 3 pillows and 1 footstool poof, RIP.
Monday: 8 miles around 2 p.m., beautiful weather, 62 minutes, AHR 142.
Tuesday: 10 miles around 2 p.m., hotter than I expected. 4 miles of 1 minute hard, 1 minute easy. First 2 miles were great. Took 90 seconds jog after mile 2. Mile 3 was tough. Quick water stop at 3.5, some dry heaving after the 3rd rep of last mile. All-in-all pretty solid and consistent. Jasyoga after.
Wednesday: 6 miles with a friend, early morning, 50 minutes, AHR 142. Taught Pilates in the evening.
Thursday: 10 miles with 30 minutes of continuous hills, which turns out to be 12 total climbs on my favorite loop and about 700’ of climb. 80 minutes, AHR 150. We’ve now entered the “two 10 mile weekdays” phase of marathon training. Taught Pilates in the evening.
Friday: 6 miles easy in the afternoon, right after a thunderstorm, 49 minutes, AHR 141. Humid AF. Jasyoga after.
Saturday: 18 miles easy, 2:28, 139 AHR. Low and slow just like a crockpot. Picked up my friend and her jog stroller at mile 5 and then did the next 4 extra easy, then back on my own for the rest. Warm and humid.
Sunday: Easy 6, 49 minutes, AHR 134. Slept in.
Totals: 64 miles run, 130 minutes of Pilates and Jasyoga.
P.S. Morgan is back to running a little bit, but keeping her to about .30-.70 miles right now. I haven’t really been tracking it. The best part is when I put the leash around my waist, she knows it is time to run and starts freaking out!
Sometimes I have to think less about running and just do the damn thing. So I haven’t been great about logging or reflecting or any of that. I did read Ronda Rousey’s “My Fight/Our Fight,” which was a good motivational read that was also quick and easy.
Quick and dirty weekly recaps for now. My intention both weeks … train. Don’t overthink it. JFR.
Monday: 8.57 miles easy. My Garmin Forerunner 35 went kaput so I had to use my phone and the Strava (barf) app to record. 1.5 miles for Morgan.
Tuesday: 10 miles total, speedwork day. Warm up, 4×30/60s, 1 mile at 90%, 8×400 at 90%, die, cool down. Felt really good about this workout. The heat index 98 and I ran on the roads because the track was closed. Resorted to my old FR15, which doesn’t show lap distance, so had to keep adding the 400s/200s up in tenths. Went a little hard on the sixth 400, paid for it on 7th. Times: 6:15, 92, 92, 92, 89, 87, 85, 96 (recorded a smidge long), 90. The c/d miles were ugly. Jasyoga calf reset during the day and legs up after. One of my favorite notes from coach on this one: “Your business is kicking ass and business is good. This is strong stuff!”
Wednesday: 6.33 miles very, very slowly. First 1.5 with Morgan. Coach: “If people only knew what a sub 3 marathoner runs on the recovery days.” Taught Pilates that evening.
Thursday: 8.6 mile “light” progression run, .65 with Morgan at the beginning. 4 miles cut down from 8:06 to 7:20. Humid.
Friday: 6.25 easy with a friend. 80º at 7 a.m., neat.
Saturday: 16 miles total, long run of doom. SO HOT AND HUMID. I didn’t even put notes into my log, it was so bad. 87º, feels like 97, dewpoint 76. I had to change clothes and shoes. Forgot to weigh before I went but I was 109.2 Friday morning and 105.7 after the run … with lots of stops. That was rough.
Sunday: 6.25 treadmill miles while it was storming.
Totals: 62 miles run (100k!), 70 minutes Pilates/Jasyoga (yikes, not enough), 3.65 miles for Morgan.
Monday: 8 miles, first .65 with Morgan. Nothing notable. Jasyoga 5 minute reset while at work, subbed a Pilates class after.
Tuesday: New watch day! 10 miles with 4x2k hill circuits, which involves 2k worth of up and down ran at tempo effort. Hot but less humid. Ran the first part of the warmup with Mr. Chic, but he had less total mileage on the day so he started the hills first. I caught him on my second/his third. First two reps were great, last two were not as fun. Jasyoga after.
Wednesday: Dropped Morgan off to get spayed, then subbed a morning Pilates class. Worked all day, then taught Pilates after work and then ran 6 or maybe 6.32 on the treadmill. Not sure which is more accurate — watch accelerometer or uncalibrated gym treadmill.
Thursday: Humid 6 moderate-ish with some strides. This was not as fun as I anticipated.
Friday: 4 mile easy shakeout run with a friend.
Saturday: Grand Slam 4 Miler. Great weather, 61º but the cold front brought with it a decent breeze especially along the river. 2.5 mile warmup plus strides, didn’t feel great. 4 mile race, lead from the beginning. A lot of us got sent the wrong way because they had three lead bikes but all at the very front instead of spread out. I crossed the finish line about 400m short, so I just lap split for interest and pushed hard until my watch hit 4. Not super accurate because the course has A LOT of zig-zag turns, but at least gave me an idea. I closed that last 400m at 5:30 pace, too. BOOM.
The next couple of girls also got turned around at various points, and if you take my watch time with the extra 400m, I was still 2+ minutes ahead of second. We basically all agreed it was fine how it was, that the order would’ve been the same had we all gone the same right way. That means I defended my title from last year (when we also got misdirected) and got another Louisville Slugger bat, though! And I get to throw the first pitch at an upcoming minor league game. Hard to compare the races since I had them both short for different reasons, but Garmin says I averaged 5 seconds per mile faster this year, so that’s good. 3.5 mile cool down, mostly with a group of other racers.
Sunday: 6 miles slow. It was 57º out, I couldn’t not run. Felt the race in my hamstrings and glutes. Jasyoga hamstring reset after.
Totals: 50.4 miles, 189 minutes Pilates/Jasyoga. Just .65 miles for Morgan since she’s now in recovery mode for a couple of weeks.
Good news, I didn’t write down ANYTHING in my physical log book this week. So that’s going well, haha. It was a really busy week; we had 50 people over on Saturday.
Intention: “Build the beast.” I didn’t write this down in my log, but I had it in my head. Coach Matt says it a lot, and it cropped up in his summer heat training blog post and was on my mind.
Monday: 7 miles in the morning from home, super humid.
Tuesday: 10 miles in the morning from home, super super humid. 3 mile progression run by HR, starting at half marathon/marathon effort and ending at 5k/10k. I didn’t really want to do this and procrastinated and considered doing it in the evening but I figured I’d want to do it even less then. So I finally started, like 45 minutes later than I should’ve. 3 mi w/u with strides then 7:05, 6:40, 6:29. Then 5 minutes easy followed by 30/60s. 77º/dew point 71. Cut all my hair off in the afternoon, because that’s what you do when the weather is being this way.
Wednesday: 6.25 easy from home in the morning. Better than expected and by that I mean slightly faster than Monday which isn’t usually the case. Massage after work then taught Pilates.
Thursday: 8.25 moderate plus strides, 7:28 average after the 2 slow old lady warmup miles. Taught Pilates after work. 79º at 6:30 a.m.
Friday: Easy 6 from home, little quicker. Party prep after work.
Saturday: 15.25 up-tempo, 7:38 average and average HR about 76%. Was supposed to do increasing effort every 4 miles but wasn’t clicking through the gear changes very well. However, it is easy to work harder and not go faster when it is also getting hotter. Started to bake in the last couple of miles. Party prep after and then 50 people at my house from 4-11 p.m.
Sunday: Um I slept in obviously, but only made it to 8 a.m. 7.25 miles easy even though the schedule said 5-6 or off because I like to finish the week with round numbers and I had 59 last week that made me a little twitchy. Actually better than expected.
Totals: 60 miles run, 105 minutes Pilates/Jasyoga. Morgan ran 5.45 miles!
Glow: Great LR and Tuesday speed.
Growth: Hydrate better.
Crazy ass week. So leading into this week I worked from home a half-day the previous Friday, and took vacation on Monday before the July 4th holiday. Hello, four-day weekend. (Also, if you had to work Monday, I’m sorry. That’s just stupid. Tuesday holidays should only be allowed if they come with a Monday holiday.)
Intention: TBH, totally didn’t set one this week. No reason, just didn’t.
Monday: Easy 4 mile shakeout run, first mile with Morgan. No idea what I did all day but I bet it was awesome. I worked in the yard over the weekend but not Monday since I was racing Tuesday. Foam rolling and legs up later in the day.
Tuesday: UGHHHHH FML why do I sign up for races?!?!? Woke up at 4:45 a.m. to drive to Lexington for the Bluegrass 10,000. The opportunity to see Pesto is the only reason I drove 80 minutes in the dark and rain. 3 mile warm up, also in the rain, which fortunately stopped and turned straight into a million percent humidity just in time for the gun to go off. 72º, dewpoint 69, 91% humidity. My time goal was ambitious considering the weather and I should’ve backed off a little more in the beginning. Also forgot how hilly the course is. Passed a lot of girls in the first 5 miles but then got passed by 2 in the last mile. Grumpy face.
Here’s the thing about races: even bad races are good training. Sure, I like to run fast and race hard. But I have to remember that I am closing in on Chicago and my taper for this race by reducing Monday’s run by 2 miles following my highest mileage week since the miniMarathon. It’s not an excuse, but it is reality, even when I’m disappointed. And when I’m being honest with myself and not whining, my HR average was about 89% of max and maxed at 93% (probably right about where this photo was taken). I had slow miles at 3 and 5 on the uphills but recovered in between, my last mile was my second-fastest, and my last bit was 5:57 pace per Garmin. Officially 40:40 for 8th female (out of 1,319). Pesto was 4th at the turnaround and finished STRONG to win the whole damn thing. 3 mile cool down with Pesto, which included 2 miles to my car then driving it closer to the finish/awards and running another mile. It was back to pouring rain again but it let up a little and we had beers at 9:30 a.m. from street vendors because when you’ve been up for four hours already, it’s basically lunchtime so who cares. Drive 80 minutes back home. Nap.
Wednesday: 6 miles easy recovery, first 1.1 with Morgan. Swampy weather, very slow. Taught Pilates after work.
Thursday: 8 miles with 10x 30/60s (30 seconds hard, 60 seconds easy). Still a little stiff but mostly just hot and humid. We hit the magic mark Thursday of air temperature and dew point equalization, and if you live somewhere where the dew point matters, you know that means it was completely miserable. Morgan joined for the first .65 and last .25. Taught Pilates after work.
Friday: 6 miles with my pal Chelsea from the gym. I took Morgan out for a longer walk plus a half-mile run beforehand. Mr. Chic and I headed to Muncie, Ind., for the half-Ironman there around 1 p.m. so yeah, another long car ride. 3 hours there, last bit in a crazy thunderstorm that shut down athlete check-in for the rest of the day.
Saturday: Up at 3:30 a.m. (OMFG) for Mr. Chic’s half-IM. See, because athlete check-in got cancelled about the exact time we got there, we had to be there EXTRA EARLY to get him checked in and set up. And it was a wetsuit-legal swim, so we had a bonus piece of gear. (Because that’s what every triathlon needs — more gear.) Also the entire place was a giant mud pit following the storms. Ugh.
We get Mr. Chic checked in, then his bike, then bring over his other stuff for transition. Ready to go an hour before the start, so we basically sat on the reservoir’s “beach” for a while. Stuff him in his wetsuit. Take his sandals. Wave bye, see ya in 5ish hours!
I watch his wave start, then walk back to the car to drop off his bag. I run 2.5 miles and then come back for T1. He has a great swim, but forgot his sunglasses for the bike. Uh oh. I run to the car, find them, then start running to the bike course (as per my plan anyway). I don’t have to wait too long before he comes by, on the way out on the first loop. I yell I have his sunglasses … then have to wait until he hits the turnaround and comes back (about 8 miles) to find out if he wants them. Turns out he doesn’t. Okie dokie. I hit the Cardinal Greenway rail-to-trail, hit another spot on the bike course, run along the course then back on the run course towards transition. I don’t see him again on the bike, but I do get to cheer for the first runners on the run course (they start in age group waves, so first on the run course doesn’t mean first place, crazy triathlons). The run is H.I.L.L.Y. I make it back to transition with a few minutes to spare, cheer, hand off sunglasses. But because the run is an out and back and there’s a lake in the middle of it, I can’t catch him on the run. Instead I jog another mile out on the run course, make friends, run back. Long run finally finished! I pay $2 for “beach” entry which gets me a shower and is the best $2 I’ve spent in a long time. First, ice bath in the reservoir (water temp 76º, not very icy.) Last year I didn’t have time to shower before he finished and I ended up waiting in a long line with a bunch of race finishers who all needed/deserved the shower more than me. This time I had it all to myself! I even charged my phone while showering … probably some sort of hazard, but I’m not the person who put the outlets there sooooooo …
Drop off my bag o’ stuff at the car and grab his, head to the finish. He was hoping to be 5 hours but my math was saying he’d be more like 5:15-5:20. Nevertheless, I’m there just before 5 hours.
At 5:20 on the dot, he’s done! Hooray! Yay Mr. Chic!
Then he proceeded to lay on the ground for 15 minutes and not move. I actually lost him for 5 minutes between the finish line and where he laid down — he got out of the exit area really fast and disappeared.
Eventually he showered and we got all his stuff and loaded up and drove 3 hours home.
Sunday: 6 miles easy, long run day for Morgan, 1.67 miles! We dog parked, too, and she slept hard for like 3 hours. I was going to do some yoga and didn’t.
Totals: 59 miles run (all the odds and ends added up to a full mile, and yes, had I realized it, I would’ve run an extra Sunday), 2 Pilates classes taught, not enough of anything else. Morgan logged 5.32 miles.
Glow: Worked hard during the race regardless of time.
Growth: More foam rolling. More yoga.
I was going to start writing this post on Sunday … but I didn’t. Man, it’s been a solid long weekend of not doing a whole freaking lot, minus the 14 bags of mulch I put down and all the bushes I trimmed. But alas, the weekend is drawing to a close and so I feel like I should probably write this training log before the next week is halfway over.
Intention for the week: Just be, and be content, but not satisfied.
Monday: Easy 8 from home, 55º, aka heaven. Legs tired but HR really low, first .80 with Morgan.
Tuesday: Went on a 2.25 mile walk with Morgan in the morning with .55 of running for her. Afternoon was 10 miles total, ladder workout of 2×400, 2×800, 2×400, 4×200. 80º, windy, on the roads. Okay workout.
Wednesday: Walk with Morgan in the morning, running off day for her. 6 miles easy from the gym after work — slow, sore, tired, hot. Taught Pilates after.
Thursday: Morning run, 8 miles total. First .65 with Morgan then 3×10 minutes of ups and downs with 5 minutes of flats between. Not a lot of gain but easy loop from home and really that’s what I had time for. Grabbed Morgan for the last .35 so she got a miles total on the day. Taught Pilates after work.
Friday: 6 easy from home in the morning; Morgan did the first .65. Worked from home in the afternoon which was amazing. Broke my Garmin FR35 watchband after 6 months.
Saturday: 14 miles with negative split halves (8:04/7:50) and a Garmin held together with a ponytail holder. Felt good, warm and humid, but smooth and controlled. Started with a 1 mile walk with Morgan, then she ran the first 1.3 mi with me before getting dropped off. Jasyoga’s “Quick Post-LR Reset” after to kick off Jasyoga July.
Sunday: Easy 6, felt good. First mile with Morgan. Legs up and foam rolling later.
Totals: 58 miles run, lots of walking, 2 Pilates classes taught, 20 minutes Jasyoga.
Glow: Good long run and good mileage.
Growth: More foam rolling!
HAHAH I started working on my log last week and never finished it. Sorry about that! It was Father’s Day, as you might recall, and I took my dad out for breakfast and we took my father-in-law out for dinner. We didn’t get home until 9:30 and I had to be up at 5 a.m. to head to Indianapolis for a workshop all week.
That means, dear friends, you get TWO WEEKS for the price of one today!
Intention for the week: “Focus on the process and enjoy it.”
Monday: 6 easy in the morning, felt really good. Kept it relaxed since Thursday, Friday, Saturday and Sunday had all been pretty quality … and I had a Tuesday workout around the corner. 48 min / 141 AHR.
Tuesday: Death by coach. 10 total, 1k repeats with the first 800 at 10k effort and the last 200 all out. Averaged 3:57 in crappy weather — 75º with a dewpoint of 71. Half mile of the cool down with Morgan, our Aussie. 77 min / 152 AHR.
Wednesday: First .65 with Morgan then the rest of 5 miles easy. Stiff from Tuesday but I’ve had worse. Should’ve foam rolled more yesterday. 41 min / 141 AHR. Taught Pilates in the evening.
Thursday: Taught Pilates and then went straight to a race, the Viking Dash 5k. If you’re really bored, a friend ran with his GoPro and made a little video. You can see me a couple of times in black shorts and a black and neon New Balance crop top.
Coach and I had discussed a few options, including taking Tuesday’s workout down a notch and racing harder Thursday. At the time, it looked like Thursday night might be a heat index of 100º so I opted to hit Tuesday morning hard and let Thursday be kinda whatever it was. Last year this race was in fact almost that hot, and I went out too fast and struggled home. Apparently you can run 1 mile okay when it’s 95 … but not 3. Haha. But the weather turned out okay, 82º albeit humid, and I texted Coach in the afternoon. I said I was thinking about starting off easy and working my way down to practice smart racing strategies. He agreed a progression run would be a good way to go and suggested 6:30, 6:20, 6:10. My initial reaction was, “6:10 LOLZ.” I was thinking more like 6:40, 6:30, 6:15 maybe. But sure, coach, whatever you say!
2 mile warm up plus some strides. Already nice and warm and loose from Pilates, too. There was another fast girl there, so I figured she’d totally dust me — which was totally fine, I had hit a great workout Tuesday and this was really just the second workout of the week. Plus winning doesn’t really get you anything special — just the same plastic trophy as first.
Some kids go out hard from the start, including a girl who literally stops 400 meters in. I’m trying to rein myself in — with a small field that contains some speedsters (winners ended up being 15:57 and 18:30), it’s easy to get pulled along.
There’s another girl who I don’t know that passes me and pulls ahead around the 800 meter mark. I am not a fan of this. For the record, I had told coach our racing plan went out the window if there was actual racing to be done. I gradually pull back up and then give a little surge to pull ahead. First mile, 6:16. WHOOPS.
Okay, Chicory, time to not screw this up and positive split like last year!
I felt good, though, and in control. I catch a couple of guys before the halfway mark and ran with another guy I sort-of know for a bit after that. We got through the water stop at halfway, and I dumped the coldest cup of water ever over my head and shocked myself. WAKE UP!
2 mile split is 6:17, that’s pretty close to even so I’ll take it. Maintain and stay focused.
I stay with my new pacer until about 2.75 and then start to press. I did a good job closing despite not having anyone to really chase down. Last mile 6:09, last bit at 5:39 pace for .15 per Garmin. 19:32 finishing time. My watch had it a smidge long, but considering all the turns, that’s probably spot-on. Great little low-key race with no frills — for pete’s sake, it was “bib optional” and you just wrote down your finishing time on a card at the end. Love it.
1 mile cool down with a bunch of folks. Late race = late dinner = late bedtime = oh shit it’s time to run.
Friday: Pain Train. What did you think I was going to say? That the sun cast a rosy early morning glow on me and the birds sang sweetly and my legs felt light as the fresh summer air?
No. It was 70º and muggy and slow AF. 6 miles, 53 min / 133 AHR. Woof. Also I had three different events starting at 4 p.m. that involved consuming adult beverages, so I a) had to run in the morning and b) basically set myself up for a crappy run Saturday, too. #foreshadowing
Saturday: 12 miles of death, 98 min / 141 AHR. Hot and humid again. Things got bad around mile 5 and worse at 9.5. The only good part was that Morgan ran her first full mile at the beginning! (And was one of my fastest miles of the day.)
Sunday: 1.5 miles, 13 min / 131 AHR. HAHA I shouldn’t even record this as a run, but I am because it serves a purpose. Coach wrote “Easy 5 or off.” So I headed out and things were feeling pretty terrible, and I decided to exercise my option to rest.
Totals: 47 miles run (2.9 for Morgan!), 2 Pilates classes taught.
Glow: Two great speed days and good running for Morgan.
Growth: Missed ALL the extra salt I did last week!
This whole week was outta wack because I was in Indianapolis for work professional development. I was excited to be in Indy because my coach is there, plus his training group, plus so many of my friends! But I was sad to leave Morgan for four days and knew that would be tough for her … and for Mr. Chic.
Intention: Recover, rebuild.
Monday: Up hella early to walk and feed Morgan, then hit the road around 6 a.m. I ran during the workshop lunch break, 6 miles in 47 min / 151 AHR. A couple of friends up there, including coach, warned me it was going to be “a warm one” for a lunch run and I just laughed. It was 75º with no humidity … I’ve had worse at 6 a.m. lately! However, I didn’t plan eating very well because — like I said at the very beginning of this log — we were out late Sunday and I didn’t pack anything. I also didn’t have access to a fridge for the day, so that made things more complicated. Basically I had breakfast on the way and decided I would figure out lunch on the fly. And by that I mean I ate a bagel and a yogurt off the workshop breakfast tray at 11 a.m., regretted the yogurt for the entire run, and praised the Snack Gods when we were provided FREAKING QUESO during the afternoon lunch break. Like Qdoba style, served in a warming container with a ladle. ALL THE CHIPS. If you’re wondering, I dry shampooed my hair during the lunch break, wiped myself down with some face wipes, reapply a little bit of makeup, and threw my nicer clothes back on in the car. Sorry table mates!
Tuesday: Went to a 6:30 a.m. Pilates class, then class all day. Coach’s PBT group meets for speed work on Tuesday nights, and I was excited to join for once. BUUUUUT then I was late and they started before I got there and I was really sad. I had a good workout by myself, though, and nothing new about that. First run of the week on the Monon Trail, a great rail-to-trail system in Indy and points north. 10 miles with 6 miles alternating 10k and MP efforts, 72 min / 160 AHR. I also bike commuted on my friend/hostess’ bike and got in about 7 miles, all at an easy pace.
Wednesday: We were going to go to an outdoor morning yoga class but it was raining. Ran around downtown instead, 6 miles, 51 min / 137 AHR. Pretty typical Wednesday morning especially after a Tuesday evening workout. To be fair, my pace was aided by all the stops required by traffic downtown. I was also going to go to yoga that evening since I didn’t go in the morning, but had beers with a cool friend instead. 4.7 miles bike commuting.
Thursday: 8.5 miles in the early morning, 65 min / 159 AHR. I was staying with friends and PBT teammates Trena and Bob, and Bob is pretty close to me in pace. I talked him into doing this workout with me somehow, I think largely aided by a couple of adult beverages the night before. For the record, Bob warms up way faster than me. He took me through a really cool neighborhood of all classic craftsman houses, which was super neat. Then we hit the Monon Trail (in a different section) for the workout — 3, 2, 1 minutes hard with 2 minutes jog. I love this workout because “hard” varies depending on the day. Oh yeah and repeat three times. My goal is to always have the paces get faster as the intervals get shorter, but have each set be about the same. For example, my 3 minute segments were all .47 miles long. So “hard” but also knowing what hard effort you can actually sustain for the day. I headed back to Louisville after the class ended that day.
Friday: Back to my normal loop! First .68 with Morgan. 6.5 total (to even out yesterday), 54 min / 138 AHR. Warm and muggy.
Saturday: Little cooler but still humid. First mile with Morgan, 14 total, 1:53 / 138 AHR. My heart rate was staying low early in the run but I just couldn’t get my legs to go any faster. Averaged 8:13 for the first 10 miles. But then I started feeling a little better — also the end was in sight — and I picked it up and went 7:50, 7:40, 7:30, 7:30 for the next 4 and then back to 8:13 for a cool down mile. My heart rate was still in the easy range for that last 7:30 mile … more just tired legs than anything, I guess. Coach and I are taking a closer look at my weight going into long runs, plus I could probably use a visit to one of those doctor-type people to just check everything out. Jasyoga Quick LR Reset after.
Sunday: Easy 5 miles, super not hot — 63º! First .65 with Morgan. 41 min / 130 AHR <— so so low. Stopped at Walgreens on the way, tested the limits of ye olde Bullet shorts.
Totals: 56 miles run (2.33 for Morgan), 12 miles of bike commuting, 1 hour of Pilates and Jasyoga.
Glow: Running in different places and with different company is fun!
Growth: Weird nutrition all week, probably too many drinks with friends while in Indy. But it was kinda like a vacation, right?
I was going to write this recap on Sunday, but I decided instead to maximize the amount of not-doing-anything-productive I could for the weekend. It was glorious.
Intention for the week: “Persist.” Persistence is like consistency, but a little more active. Consistency feels more passive to me. Persisting means not just getting up and logging the miles, but making the most of each day. On Wednesday I noted in my log a reminder to “focus on the process and what you can do today to be better tomorrow.” That includes taking recovery days easy — but also accepting that some weeks they will be really slow, and some weeks they might now. No need to speed up or slow down, either way.
Monday: 6 easy miles in the morning, humid but good, 49 min/144 AHR. Squeezed in a 2 mile run/walk with our new dog Morgan (she’s on Instagram!). Started the Bulletproof Runners/Kinetic Revolution 30 Day Challenge that evening. I’m trying to fine tune some of the “extras” I can do that will make an impact on my running while requiring minimal time. Hoping this challenge results in identifying some specific stretches and exercises to incorporate. Also did the Jasyoga calf reset while I was at it.
Tuesday: 10 miles with 6 miles steady-state (85% max HR), 74 min/155 AHR. I was feeling intimidated by this workout and thought about putting off until the evening (and doing it on the treadmill where I could set it and forget it). But I knew I’d be happier if it was out of the way early. 3 mile warmup, 6 miles at 6:58/164 HR averages, 1 mile cool down. A good confidence boost. Bulletproof day 2 in the evening.
Wednesday: Global Running Day! Aka, Wednesday. Haha. Easy 6 in beautiful weather, 48 min/143 AHR. That’s a good Wednesday! Taught Pilates in the evening — foam roller class!
Thursday: Slept in. But not really, just long enough to not have time to run and didn’t want to. Why is Thursday the day where I run out of early-morning steam? It’s the second workout of the week, and it wasn’t even a hard one. But I didn’t do it. Haha. I took Morgan for a longer walk instead. But that means trying to squeeze it in around my 5:30-6:15 p.m. Pilates class. I decided late Thursday to take Friday off work, and texted coach about swapping Thursday and Friday. He agreed it was fine as long as I did the workout early on Friday so I’d have more recovery. So 6 miles quick from the gym before class, 45 min/152 AHR, then taught Pilates. Became really grateful for the Friday no-work day when I realized I was subbing the Saturday double.
Friday: Vacay day! Slept in a little, took Morgan out, then 8 miles with aerobic interval mix (pretty short intervals of about 200 meters and less with double-time recovery). Then took Morgan on a 3 mile trail walk and to the dog park, and then we had lunch together. And then I took a nap. Eventually I did Bulletproof day 3. Good day.
Saturday: 14 miles early, 1:50/150 AHR <- weird! Good long run, best since getting back after the mini. Still warm especially at the end but better. Three water stops, Hammer Nutrition Fully Charged before but no other nutrition before or during. Did Jasyoga “How to Kickstart Recovery” when I got home and Hammer Recoverite, played with Morgan, then ate half an almond butter sandwich on my way to teach. Two hours of Pilates later … Did not do much the rest of the day. Not complaining.
Sunday: Hilly 7 miles with a friend, 57 min/148 AHR. Conversational pace. A couple more miles than was on my schedule but I figured it would be okay if the pace was easy. Good run followed by bagels. Mmmmm carbs. No cross-training.
Totals: 57 miles run, almost 5 hours of Pilates/Jasyoga/Bulletproofing.
Glow: Felt good all week plus a lot of cross-training!
Growth: I want to get Morgan up to running but I’m having trouble fitting in some run/walks with her with my mileage being higher and it being hot.
Racing this week … on a Thursday evening. Fingers crossed for not-too-hot weather.
It’s high time I get back on the training log wagon. Yes, folks, I am training for THE Chicago Marathon. After a difficult race at the 2017 Shamrock Marathon, I’m looking forward to putting in the work this summer to have a PB race come October. Of course I have Boston dreams, but I have promised myself that I will go into Chicago with the goal of enjoying the experience of racing one of the biggest races in the world.
To kick training off, I ran the Niagara Falls Women’s Half Marathon on Sunday! I wanted to run a race early on in my marathon training to have an indication of where I was and what I will need to accomplish over the summer months. Let the fun begin!
Monday – REST. After one of the most rewarding weekends volunteering at the 2017 Tamarack Ottawa Race Weekend, I needed a couple days rest. I sit on the Run Ottawa Board of Directors and was involved in the organization of the race weekend (six races in total, with over 43,000 participants), along with over 2,500 other volunteers. From loading the trucks on Thursday, to expo and set-up on Friday and Saturday, I went to bed on Sunday evening on less than two hours and sleep and my legs were zapped. Believe it or not, my “step count” for the Sunday was close to 40,000!
Tuesday – ACTIVE REST. I went to an hour hot yoga class in the evening. Body was feeling better than yesterday. I took the day pretty easy and focused on rolling my calves and feet out in the evening.
Wednesday – 10.1K – 8 X 400M at half-marathon pace (4:40-4:44/K), 1 minute jog recovery. 3K warm-up, 3K cool-down. Workout went well. Started intervals a bit to fast (I’d rather make this mistake today than on Race Day). Calves still a bit tight, but I still have a few days before the race. Epsom salt bath and rolling out with my Roll Recovery.
Thursday – 10K easy – Waited to do this run until later in the day. A few extra hours of recovery from the day before always helps! Ran with a friend over to Rideau Hall. Beautiful evening in Ottawa. I wore my CEP compression calf socks all day.
Friday – REST – Flight to Toronto then onto Niagara Falls where the Niagara Women’s Half Marathon takes place on Sunday. Focused on hydration while travelling. Listened to lots of podcasts and read some of Dave Asprey’s new book Headstrong.
Saturday – 5K Shakeout with 5 x 50m strides – Woke up nice and early and went for a 5K shakeout. Body feeling pretty good. If all goes well tomorrow, I will aim for my sub-1:40. I know I have this time in me. After the run, my parents and I went to the race expo to get my kit and MEET KATHRINE SWITZER. It was pretty special to meet the legendary K.V. in person. We spent the afternoon chilling at home. I got to bed around 9:45 pm.
Sunday – Niagara Falls Women’s Half Marathon – 1:43:36 – I woke up, had my coffee and Picky Bar around 6:00 am. We drove to the race and got there an hour in advance, just as it started to rain. I did a 2K warm-up, hit the porta-potty and had my Hammer gel seven minutes before the Start at 8:00 am. I ran the first half of the race according to plan, maintaining a 4:50-ish/K pace. I took my second Hammer gel at 9.5K and had no issues. At around 11K I struggled to pick up the pace. I was aiming to negative split, after all. Unfortunately my legs didn’t have a PB in them, but I’m happy with the hard race effort. I managed to place 2nd in my age category (30-34) and 15th overall.
You can follow my daily workouts on Strava!
Anyone else running the 2017 Chicago Marathon? Leave a comment below!
We’re some 17 weeks from Chicago (as of the week’s end, not its beginning), and my mileage says it’s safe to say we’re back in training mode. I train with my coach year-round, and we don’t really do training “cycles.” I like this a lot for a couple of reasons: 1) I don’t ever have to get back *in* shape and 2) I like the consistency and routine. But, my mileage hit 55 this week — my “oh yeah we’re doing this again” mark. See, 55 was my max from 2012-2015, following the double-stress-fracture-hamstring-strain situation. And it’s what I maxed at when I ran 3:10 for a second time in the fall of 2015. But then I started working with coach and my average for the two marathons I’ve ran while training with him has been 55+.
As I head into this marathon cycle, I’m trying a couple of things to stay focused. One, I bought a Compete journal so I have a private space to record workout and life notes. With my Training Peaks account (shared with coach), Strava, and nine million other forms of social media, I’m guilty of spotlighting the positives and downplaying the bad. The journal also prompts me to set my intention each week and has some great goal-setting and self-assessments along the way.
In addition to setting an intention each week, I’m also adding a “glow and growth” to my logs. When I worked in education, this is a practice we did with staff. You identify a successful moment and an opportunity for growth, in this case, each week. I was first introduced to this concept at the Conference on National Affairs as part of the Kentucky delegation, although we called it something different. It gives me a chance to remember something positive while also finding ONE area to improve on — instead of being overwhelmed by a whole litany of things that I could be doing better (like not ordering pizza while writing this log, you know, just as an example).
So all that said. Log time!
Intention for the week: “Get comfortable being uncomfortable.” It’s been tough switching gears back into training mode while simultaneously getting gobsmacked by humid, hot weather. This mantra is always a good reminder for me that training isn’t always easy.
Monday: Holiday!!!! Slept in, walked the dog first with a few run intervals thrown in. Ran 6 easy, 48 min/149 AHR. Hubs ran late in the day so doggie and I walked over to the ice cream shop to meet him at the end, then we all walked the mile back.
Tuesday: Ah. Ten Mile Tuesdays. I had almost forgotten about you. Out the door at 6:02 a.m. for a ladder interval session — 1, 2, 3, 4, 5, 4, 3, 2, 1 minutes hard with 2 minute jog between efforts. Did a bunch of laps around a half-mile park loop. Good weather. The back half of the ladder was a little slower but really pretty close. I love this workout. 10 miles, 77 min/152 AHR.
Wednesday: Recovery run, 6.25 mi, 49 min/151 AHR, 63*!!! Felt good. Some days my legs are so dead that my recovery runs stay in the 140s. Taught Pilates in the evening.
Thursday: Stupid me. Slept in — just did not want to get up. Went for a walk with the pup instead. Did some cross training during work — 2x 10 pushups, 1 min plank, 10 squats, 10 single leg squats (each leg), 10 rear-foot elevated split-squats (each leg). Hit the treadmill after work for a moderate-paced 8 miles, 60 min/155 AHR. I’ve had this same run three weeks in a row and this was definitely the best version of it. Last week I was 90 seconds slower. Taught Pilates immmmmmmediately after the run. Like ran downstairs and started.
Friday: Super early run with a couple of friends, 7 miles, 60 min/144 AHR. This was supposed to be 6 but I took us out a little too far. Everyone is welcome for the bonus mile! Had time to run/walk with the pup, too (24 minutes/2.4) miles. Massage after work. :raised hands emoji:
Saturday: Long run day, 13 miles. 1:41:29/151 AHR. Weather was nice to start but got hot and sunny around mile 9.
Sunday: Slept in a little, short walk with the pup then 5 miles easy. Actually pretty good run, right around 8 minute pace, 40 min/142 HR. Did 34 min run/walk with Morgan (the dog) after.
Totals: 55.25 miles, 6.47 additional run/walk miles with Morgan, 12 total miles walked, 2 Pilates classes taught.
Glow: Better long run than the past two weeks. Had some faster miles mixed in.
Growth: Sucked at extra salt this week. Need to incorporate more strength, Jasyoga, drills, foam rolling. I did schedule all my massage appointments through the race, though!
Current shoe rotation:
I’ve mentioned my assorted shoe use before so I’ll keep it up in my logs for your entertainment. I experimented with a few new models this spring, including the New Balance 1080v7, New Balance Zante v3, New Balance 880v7, and the New Balance 1400 v4 (okay, and there’s a pair of v5s in my closet already).
As of the end of this week, I’m starting a pretty fresh rotation. The 1080 and Zantes were okay but not great. The 880 and 1400 are awesome, but my 880s are about to max out — sitting on 340 miles right now.
Sooooo you can reasonably deduce that I bought two new pairs of 880s this weekend. Unless something crazy happens, I anticipate the lineup through Chicago will be rotating a couple of pairs of 880s alongside the 1400s. Typically I wear the 1400s on Tuesdays and sometimes Thursdays, also whenever I have a shorter long run with speed mixed in (I’ve got one of those coming up in a few weeks, so stay tuned). Plus races.
After two recovery weeks, I’m starting to build mileage back up. My “A” race for fall is the Chicago Marathon, although I’ve got a few shorter races along the way. (I’m registered for three in June and July — 5k, 10k, and a road mile, in that order.)
Week of May 15-21
Monday: 5 miles (44 min / 136 AHR) in the morning. The only redeeming quality of this run was that I did it in the morning when it was 60º and not after work when it was 90. As you have probably forgotten (I did, and had to check), this was the day after the Mother’s Day 5k, so it was a very Tin Man-esque event. Taught a Pilates class that evening.
Tuesday: 8 miles (61 min / 162 AHR), hot as hell after work. Upper 80s. Was supposed to be 3 miles of progression, going faster every half mile. I struggled and the last mile was the same as the second. And I had to pause for a break. Or several. Woof. Definitely the turning point for morning-only workouts for the next few months. Jasyoga “How to Warm Up” before.
Wednesday: 5 miles (42 min / 143 AHR) in the morning. Taught Pilates that evening.
Thursday: 6 miles (47 min / 155 AHR) in the morning, back on the struggle bus. 75º and humid. Schedule called for a moderate run with strides at the end, 2 miles warm-up, 3 miles average HR 158 (~80%), 1 mile with striders and full recovery between. Taught Pilates in the evening.
Friday: 5 miles (41 min / 148 AHR), still hot and humid in the morning but better.
Saturday: 10 miles (81 min / 141 AHR). Muggy, surprise. Okay run.
Sunday: 3 miles (23 min / 145 AHR) during the hubs’ triathlon. Coach actually scheduled me a cross train or off day … but … I ran a loop of the bike course instead.
Totals: 42 miles run, 2:52 Pilates and Jasyoga, 2.5 miles walked.
Week of May 22-28
Monday: 6 miles (49 min / 131 AHR) in the morning, blissful 53º. Taught Pilates in the evening.
Tuesday: 8 miles (59 min / 150 AHR) in the morning, 3 miles of steady-state with surges every 3 minutes. Really good day. Negative split the steady-state while staying within HR zone — 6:45, 6:40, 6:35. Was really happy with this after being pretty flat last week and it being an early morning workout.
Wednesday: 6 miles (50 min / 139 AHR) in the morning. The better I run on Tuesday, the worse I run on Wednesday! Heat and humidity picking back up. Taught Pilates in the evening.
Thursday: 8 miles (62 min / 149 AHR) in the morning. Did not want to run, wanted to sleep. But, work event in the evening meant Bertha needed to get outta bed. Basically the same moderate run plus strides as the Thursday before, just longer. I took the first mile slower this week and then was able to pick it up much better. Averaged 7:28/153 for 5 miles compared to 7:39/158 for 3 miles the week before. That’s what 57º compared to 75º will do for a girl!
Friday: 5 miles (44 min / 152 AHR) TRAIL DAY after work. Happy Happy Joy Joy! 80º though.
Saturday: 12 miles (97 min / 148 AHR). Sloggy long run, humidddddddddd and warm. But then we adopted a doggie after so who cares?!?!?!
Sunday: 5 miles (41 min / 148 AHR) easy day. My last scheduled flex/off day for a while … and I ran anyway because I wanted to get to 50. Took our new dog, Morgan, out for a walk plus some run/walk before. I’m hoping she’ll be able to run with me, but she’s a rescue that had been a stray so I want to ease her into it.
Totals: 50 miles run, 2 hours Pilates, 2 miles walked.
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