Overall this was a better week of running. I’m not sure if I felt better or just allowed myself to relax about not feeling great much of the time.
Imagine this: you are one month out from your goal race. Training is going perfectly. You’re hitting your paces and your mileage targets like never before. A quick glance at your training log and you realize you’re a few miles over the limit on your current pair of kicks. No problem, right?
Since you were fitted at your local running store last time, and knowing there’s no time in the schedule to head back in, you take a late-night hop onto your favorite shoe site and excitedly order the latest version of your tried and true shoe, drooling over the latest color choices. Days later, that familiar shoe-shaped package arrives at your doorstep and you tear that box open before the UPS driver has even returned to his truck. Ahh, the sweet aroma of new shoe fills your nose. You tear the tag off and cast aside the paper and cardboard holding its curves in place. You slide your foot in, like you have so many times before and go for a celebratory jog through your living room. A quick Instagram pic celebrates your new arrival and soon you’re headed out the door for the inaugural run.
Just a few minutes into the run, you have a sinking feeling. Something is … off. Alarms start to sound in your mind as you try to ignore the growing cramp in your arches. What is this feeling? This has never happened before. You stop, assess your shoe, looking for something different. You realize you really don’t know anything about the anatomy of a running shoe and staring at your foot is about as fruitless as looking under the hood of your car when the check engine light turns on. You tell yourself that maybe the shoe just needs to be worn in, knowing full well “wearing shoes in” is a myth. You massage your feet upon returning home. You try two more runs with the same results: foot pain that cannot be ignored and the realization that your shoe- YOUR SHOE- the beloved, trustworthy shoe, has been replaced by an imposter. Read more >>
Hi Salty Runners! I hope you all had a great week of training. This week marked Week 7 of my 20 week training plan for the Hamilton Marathon. In terms of mileage, I’ve been hovering in the mid-high 80s (kilometres). I completed my long run on Friday morning, before heading to Montreal for the weekend.
Monday – 12K @ 5:24 in the morning. HIIT class in the evening (45 minutes).
Tuesday – 15.17K with 3 x 1 hilly mile loops (7:00, 6:59, 6:57) + warm-up and cool-down. As I mentioned, I run on Tuesdays and Thursdays with the OAC Racing Team. Tuesdays in the summer we meet at a nearby park and run a timed hilly mile loops.
Thursday – 12K @ 4:55 with 3 x (400m, 2 x 200m, 800m) + warm-up and cool-down. I normally run with the team on the track on Thursdays, but due to a commitment in the evening I completed this workout by myself along the Canal. It was tough.
Friday – 27K at 5:30. After last weeks solid 36K, I didn’t fuss about pace on this run. I used a modified Ottawa Marathon route and used water fountains along the way. I completed my long run on Friday before driving to Montreal for a weekend of fun at my sister’s! We went to Osheaga to see Lana Del Ray on Saturday night!
Saturday – REST.
Sunday – 8K @ 5:55. Short recovery run before driving home! I ran through downtown Montreal.
14 weeks until the Hamilton Road 2 Hope Marathon!
2015 promised to be a dream year for Sarah Brown. She ran personal bests and her blazing times seemed to make her a shoe-in for a spot on the World Championship 1500 meter team. But at the 2015 USATF Track & Field Outdoor Championship meet, something wasn’t right; she faltered during the last 200 meters of the race.
Reacting to her disappointment, she and her coach, husband Darren Brown, dug in deeper and Sarah focused on the upcoming European track season. As she always seems to, Sarah shook-off the bad race as she crossed the ocean, but the dizziness and fatigue that plagued her at USAs came crashing down on her once again. She knew something was wrong. What she was shocked to learn was that she was among the 1% of IUD-using women to become pregnant. Her due date? Three months before the 2016 Olympic Track Trials.
Sarah and Darren were undeterred and remained committed to keeping her as fit as possible in the lead up to the Trials, as was documented in the ESPNW mini-documentary, Run Mama Run. I had the privilege of speaking to the couple, also known as BTeamRunning and to learn more about their story and hear some kernels of wisdom they gathered along their journey.
Juuuust in case you don’t follow Salty Running on social media, or in case you live under a shell… 😉 Salty Camp was this past weekend, and it was amazing! It was so much fun to finally meet all the Saltines that I talk to on a daily basis on the internet. Now that I think about it, it sounds kinda creepy. Meeting a bunch of women that I’ve only spoken to on the internet… In a house… In the middle of nowhere. 😀 NAH. I feel like I knew and loved all of them before I even met them. I knew they were legit! I was right. We ran. We boozed. We snoozed. It was a memorable weekend. And yesterday (since it was technically August 1 and should not be in a July recap, oh well) I ran 10 miles, reaching double digits for the first time in my stress fracture recovery!
I’ve been neglecting training logs for a few reasons. One to come in a post shortly! At the moment I’m not technically “training” for anything, but that WILL change soon. I’m happy to say I took July to re-focus and bring my mileage back up. I had been majorly slacking off! In the last four weeks I’ve run in two different countries and three different states. Eesh! Here’s how last month went. PS: HOW is it August already?!
Week 1/Weak 1 – Spain
Ha. I only logged two days.
7.5 – 8.3 miles along the stunning coast of Malaga.
7.7 – scorching 3 midday miles
Week 2 – This was my last week in Spain, and I traveled home to the U.S. on the 14th. I only have one run logged on the 16th, the day after I arrived in the U.S. 5 miles @ 9:42 pace.
Week 3 – USA: West Virginia, Ohio, Tennessee
7.17, Sunday- 6 miles @ 9:40 pace
7.18, Monday- 2 miles on a hotel treadmill in TN. Quick core work in hotel room.
7.19, Tuesday- 3 miles in the 90-degree Smoky Mountains
7.20, Wednesday- Squeezed in a 7:20 mile before dinner in TN.
Thursday-Saturday, nada. I was in a wedding doing bridesmaidly duties.
Week 4 – USA
7.24, Sunday- 36 mins on trail
7.26, Tuesday- 4 miles @ 9:17 pace
7.29-7.31, Friday-Sunday S A L T Y C A M P
Friday I took a 30 minute trail run with Ginger, Salty, and Dill.
Saturday morning I did a 60 minute fartlek with Ginger, Salty, and Cinnamon, and they totally kicked my ass. Props to them (esp. Cinnamon) for keeping me in the game! <3
Sunday I was a turd and slept in, but I did run 4.5 miles at home later.
Another week of mileage and workouts, but the highlight of the week was definitely Salty Camp. I had a blast meeting some of the other Saltines and hanging out in swampy, scenic Ohio. I think I got in some extra core work with all of the laughing I did over the course of the weekend. It was great getting in some miles with a few of the other ladies of Salty Running. Good times!
Monday: 8 miles in the morning w/ the kids in the double, 4 miles solo in the afternoon. Did 6x20sec strides in the middle.
Tuesday: 6 miles in the morning w/ the kids AND the hubs. Woot! Did 5×20 sec strides near the end. 4 miles solo in the afternoon.
Wednesday: 14 miles w/ workout. Plan was 4k-3k-2k-1k w/ 400 jog in between. 4k was to be @ 6:05-6:00 pace, 3k @ 5:55-6:00, 2k @ 5:50-5:55, and 1k could be as fast as last week’s final k.
Weather was a little more humid than last week, but still much better than what I’ve been running in the past several days (63 degrees, DP 63 to start and 71 degrees, DP 68 to finish). I noticed the humidity most when running easy. And a few times during the last intervals when sweat was flying off my arms and hands every time I swung my arms.
It was hopping at the track this morning. the hubs and the kids showed up toward the end of my 4k and some Bucknell runners showed up right before I started my workout to do a workout of their own. I think having the Bucknell gals there got me a little excited and played a part in me running a tad faster than I was supposed to. Generally, the fastness of any interval came from the later laps as I was typically on pace through the 1600. For the most part, this workout felt good and comparable to last week. My legs felt a little tired in the final 1k and I’m assuming that was just a cumulative effect of the entire workout (which, by the way, felt longer than I anticipated).
Up 35:15 (w/ 6x100m strides), down 27:00
14:57.27 [6:01/5:58/2:58] (2:08r)
10:55.44 [5:53/5:02..accidentally closed in 85] (2:13r)
7:10.13 [5:45/85] (2:18r*)
*Conrad ran ~200m of this rest interval with me. It was great.
43:12 for 11.2k total (6:12avg)
Thursday: 8 miles w/ the kids in the double. Realllly slow.
Friday: 12 miles w/ hill workout. Was in Altoona (stopping point along the way to Salty Camp), so hubs had me run a very hilly loop and work the uphills. In total, there were 12 hills and they ranged anywhere from 30 seconds to 3:30. Felt good. Got in the car shortly after this and drove to Ohio to meet the Salty gang. I think I rocked everyone’s world when I told them I don’t and have never worn a garmin or GPS watch. Went for a walk in the pm w/ Cinnamon, Pumpkin, Barley, and Pesto to Brandywine Falls.
Saturday: 8 miles in the morning w/ Oregano, and Pimento for ~6. 4 miles in the evening solo.
Sunday: 18 miles, 11 of it w/ Oregano and Pimento also joined us for the first few miles. So great to run w/ these ladies. I definitely missed their company when I was flying solo in the bogginess of the Cuyahoga Valley National Park. I think I wrung out about 5 lbs of sweat after this run. Ewwwwwww.
86 miles for the week
“Um. What?” I replied.
I’m a runner, and I have been for more than half my life. I’ve run on teams, I’ve run on trails, on tracks, with training groups. I’ve gone to spin class and Zumba and cardio kickboxing, so I’m also no rookie to fitness classes. But “treadmill” and “class” together? That was new.
I don’t hate on treadmills as much as some runners do. I’m thankful for it as a tool to have when it’s too hot, too windy, too icy, or too freaking cold to make the effort to get outside.
Yet I was still skeptical of what could possibly be the point of going to a treadmill class. What could the instructor possibly say? “Run faster!“? I have that on repeat in my head on my own, thanks.
But I decided to try it because me friend was SO excited. And, much to my surprise, I was hooked after my first try. Read more >>
Friends, I’m here to talk to you about something few women runners like to talk about: your hairy lady parts. More specifically, let’s chat about Brazilian waxes.
Are you skeptical of Brazilians (the waxes, silly) or wondering whether they’re compatible with your hardcore running lifestyle? Are you wondering what happens during a Brazilian wax? Why you might consider getting one? Or what to expect after a wax? Read on!
SALTY CAMP! I had been looking forward to this weekend since I booked my trip at the beginning of April! It was so exciting to finally meet my Salty Running friends in person! The weekend was absolutely amazing – full of running and hanging out and talking and eating ice cream and goofing off with these incredible women who I know so well even though this is the first time we’ve met face to face. Thanks to Cinnamon and Salty for making it happen! It was definitely the highlight of my summer!!
Monday 7/25: After some weekend rain, Monday was a hot/humid day for a run (though my standards for humidity have been revised since Salty Camp in Ohio). I ran the “monday loop” with my friends. Run: 5.75 miles easy
Tuesday 7/26: Another hot day in Oregon, so I was happy to do an apparel wear test on a treadmill in a freezer! I usually HATE running on treadmills, but somehow when it was in a freezer it was totally great! I started, full of trepidation at 8:00/mile pace and cut down to sub-7’s by the end. Run: 6.5 miles + core/strength
Wednesday 7/27: I was planning to do some type of workout, but it was really pathetic. I was busy and tired and hot and feeling slow. Then I rushed home to pack for SALTY CAMP!! Run: 5 miles (2 @ 6:40)
Thursday 7/28: I got up at 4:30am and hopped on a plane to go to Salty Camp, which was AMAZING. I took Thursday off of running in favor of sitting on airplanes, hunting pokemon through airports and then hanging out with Pimento and Pesto on the unofficial first night of camp!
Friday 7/29: The three hour time change was a bit rough for getting up in the morning, but Pimento and I defied our west coast brains and (after a couple cups of coffee) went for a run with Pesto! We had planned 10 miles but the heat/humidity kind of killed me and I advocated for a 4-mile turnaround with an additional run planned for later in the day. I haven’t been that sweaty after a run since I was in Indonesia – so much sweat. The humidity in Ohio is no joke. The second run of the day…was also humid, but running with great friends who I’ve never gotten to hang out with before was wonderful. Run: 8 miles + 5 miles
Saturday 7/30: Another great day at camp with two more lovely runs. AM run with Poppy and Pimento and then a PM trail run with Coriander! Run: 8 miles + 4 miles (trail) + some core/strength
Sunday 7/31: On the final morning of camp I joined Poppy for part of her long run. I think I was finally starting to get used to the humidity by this run (as much as one every gets used to running through liquid). And then I traveled back home to Oregon, where it’s currently 77 degrees with 46% humidity. Much better. Run: 11.2 miles
Total Mileage: 53.5 miles
Summary: I didn’t know what this week would contain with regards to training (due to Salty Camp), so I didn’t make any firm plans in my training calendar. I think that it all worked out well. I got in some miles and some doubles, which is good practice for Hood to Coast. And if running in humidity is supposed to be “poor man’s altitude” maybe that will help too. I definitely need to get in a couple of workouts before the end of August though!
My spring racing season ended with the Boilermaker 15k, and then I took an entire week devoid of running. I knew my body was ready for a break when I was trying anything and everything to get myself out the front door for my few runs leading up to my last race, and was day dreaming of afternoons free of double runs. I spent my week free of running getting my wisdom teeth pulled, and subsisting on ice cream and smoothies. The perfect downtime diet in my mind. But, as always, downtime quickly came and went, and I was feeling mentally and physically ready to tackle a new segment. Drum roll please… My segment for the Chicago Marathon. I spent the first week running 4-5 miles each day, and getting back into the routine of core and rehab, and last but not least; stretching (which I am not always good about.) This past week I added in a few longer runs, and some strides. I didn’t need a ton of motivation to get out the door this week, as my husband and I were in Alaska spending time with family and running amongst absolutely beautiful scenery. It’s only a mere 10 weeks out from Chicago from this past Sunday, and I’m ready to put in the work for the next 10 weeks.
Monday 7/25 – 6 miles really easy, with hamstring and glute rehab exercises after
Tuesday 7/26 – 8.3 miles, core and a lot of extra stretching
Wednesday 7/27 – 8.5 miles, with my first set of pick ups built into the run (15-20 seconds x 8) the last 2 miles with 50 seconds recovery in between each
Thursday 7/28 – 12 miles in 1:32:17. Longest run in about 3 and a half weeks. Core and rehab exercises afterwards.
Friday 7/29 – First double of the segment; 6 miles in the AM, 4 in the PM. I did 10 x strides the length of our block when I got back from my first run.
Saturday 7/30 – 10 miles, feeling really good.
Sunday 7/31 – 7 miles super easy, then core and physical therapy exercises after.
61.8 miles total, with extra emphasis on stretching and rehab exercises. Chicago, I’m coming for you!
Marathon Training Week 8
Monday: Easy run
6 miles (8:01 pace)
light arm and ab workout
a.m. easy run: 3 miles (8:20)
p.m. speed workout:
1 mile warm up, (7:48), 4 X 400 (all 1:20’s), 1 mile cool down (8:35)
5.5 mile hill run, jogging the flatter sections, powering up the hills (7:56)
push ups, planks
I am not really following the planned speed program because it is not really working for me. I was getting slower on the longer distances compared to a month or so ago when I had come off of short, fast interval work. Also, the marathon I am doing is pretty hilly so I am including hills in my speed work on some weeks. So I did some fast intervals (for me) to get my leg turnover faster. I also did hills just to torture myself. Next week I will try the 5 X 1 mile repeats that the schedule suggests, probably a little slower than it says to do!
Wednesday: LONG, easy run
12 miles (7:53)
This is the longest weekday run I have done…Usually a 12 miler is my actual long run. Crazy schedule! It felt fine but it was hot.
Half-as$ed arm, ab workout. I was tired!
Thursday: Tempo run
8 miles (7:15 average)
I did a progression run with the last few miles under 7. My ankle that I bashed bothered me at the end. It has radiated to my achilles.
30 minute bike
Arms, abs, legs
Friday: Easy/rest day
I did a 20 minute swim/splash in the lake.
Saturday: Moderate run
7.4 miles (7:55)
I had planned on doing my long run this day but had some pain in that foot. I played it safe and decided to ice it and try a long run on Sunday. Sat/Sun are interchangeable for me in terms of a long run so it was ok.
push ups, planks
Sunday: Long run with marathon pace miles
18 miles (7:32)
I did a moderately hilly course. 9 miles at an 8ish pace and 9 miles at marathon pace. I took a gel and water during the run. The marathon pace miles were a little slower than when I did my 16 because that course was pretty flat. It was also more humid today. But I was happy with it-it was a solid run. I had some pain in the beginning but it went away, then came back at mile 15. I will continue to ice and hope for the best.
This was another good week. I got through all the runs but have some lingering foot pain. It is just annoying right now but not debilitating. If it does not improve I will have to take a few days off so that it has a chance to heal. I am also being extra careful about getting protein for recovery and taking my anti-inflammatory supplements (ginger, turmeric, etc.). I am feeling good about my training and thinking I could PR on a FLAT marathon course in Sept. But my marathon is hilly and hills are my weakness-I will keep running them in hopes of coming close to a 3:04 marathon again….I would consider getting the same time or even a minute slower an improvement on that course.
Total Miles: 63 (my highest mileage week EVER!
If life were like the cover of a fitness magazine, we would always run alongside breathtaking mountains or into a tropical sunset (and we’d look really hot while doing it). The truth is we need to get our runs in when we can, which often requires running the same routes close to home or, worse, staring at our basement wall while we cram it in on the treadmill.
Yes, I’ve written about how much running means to me, how much it defines me, how much I love it! But lately, despite living in a place with amazing trails and a beautiful lakeshore, I’m bored. Here’s the problem. I have precisely one day a week when I can afford the time required to drive somewhere to run. The rest of the days it’s the treadmill or cul-de-sac. So, how am I supposed to keep the love affair alive when I’m pounding the same pavement day after day? Read more >>
Whew! Last week was all over the place, quite literally! Between work, running, concert-going, and Salty camp- I think I really covered all of my bases last week. It’s all about balance, or something like that. I mean, that is what I told myself Saturday morning after my workout in Ohio when I ate like 12 pieces (no joke) of Bacon, but had a side of Greek yogurt. BALANCE.
Okay, really though it was a good week all around but it just left me a bit more tired than I have been in a while! I ran more than I have been, I slept less than I have been- but I wouldn’t change a thing. Coach took the training wheels off a bit this week as I have been base building and now can be more in an actual “training state”. I am not coming off of an injury, so it’s easier for me to get back into workouts and think about the fall and what I want to do without worrying as much. I mean, let’s be real I still worry about the road back to being in the shape I was- but not so much that I let it consume me.
I could write a post in itself about Salty Camp. I mean, it was amazing getting a group of us together for a weekend to run, chat, learn things, drink, eat and generally be freaking merry! It was great to put voices and faces to names and spend time getting to know everyone more. I am really lucky to have an amazing group of friends through Salty Running, something that definitely became more real this weekend. I’m already excited for camp next year, and hope we can get even more people to come join in on the fun!
Monday: Active recovery day involving 40 minutes of EASY biking after work and 15 minutes up core/upper body strength training
Tuesday: Chiro appointment in the morning, hot 6 milerun after work with some yoga before bed
Wednesday: Treadmill workout (95 degrees out), with 5 x 6 minutes at Tempo with 3 minutes recovery. I got it done, but this was humbling as my tempo pace is FAR slower than before. I know it will come back but, I’m being mindful that it was bothering me a bit. I also did about 20 minutes of strength training at home before bed.
Thursday: Lunchtime Chiro appointment working on hips/hamstring, 4 hot recovery miles with a friend, and then spent the night dancing and singing with Brian at the Little Big Town/Luke Bryan Concert.
Friday: EARLY morning left around 5 AM for SALTY CAMP! The drive was easy peasy getting there with little traffic and lots of coffee. Salty and I ran 6 miles together around lunchtime just chatting away on the towpath. Later in the evening I went for a 2.5ish mile hike with Cinnamon, Pumpkin, Poppy and Pesto. We walked to Brandywine falls which were gorgeous, I also climbed/straddled a fallen tree at one point- extra core work?
Saturday: Morning humid run on the Towpath again, with 4 x 3 minute ~6:25 pace and then 4×400 at a little over 6:10 pace (was supposed to be faster but didn’t happen). Total of a little less than 9 miles. I did a little yoga/stretching later in the day while Pimento did her core work.
Sunday: Morning run with Salty and Dill for the first 6 miles, and then I ran about 5 more solo. Longest run since Boston! Then said goodbyes to campers and headed home so I could get back in time for work.
Weekly Total Running Miles: 45.3 miles
Cross Training: Bike (9.1 miles), Hiking (2.5 miles)
Strength/Fitness Totals: 4 Sessions (57 Minutes)
Beers Drank: Leines Summer Shandy, Traveller Lemon Shandy, Sam Adams Porch Rocker, Shock Top Lemon Shandy, Great Lakes Edmund Fitzgerald
Stretch after every run!
Don’t forget a high-protein snack is a must for proper recovery!
Over the weekend a bunch of us Saltines got together at our first ever Salty Camp! Woo! It was a super fun weekend of running, giggling, and teaching and learning. Poppy helped us understand anatomy and what little things we could do ourselves to keep our soft tissues healthy. Ginger explained how mindfulness could enhance our running and our lives. And Barley showed us how easy it can be to get in strength work anywhere.
I definitely learned a lot, but was wondering how easy it will be to squeeze these new things I learned into my normal life. Between running all the miles and, well, life, it’s hard to get in all the little extras.
How do you get it in? Do you activate your glutes at stop lights? Do you foam roll while watching the Daily Show? Do you stretch while the kids play on the playground?
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