MS Run The US-Week 21 Training Rundown

I'm back! I honestly have been so busy between putting together the Run Out MS 5k, back-to-back 20+ mile training runs, craziness at work, and packing for my relay I haven't had a spare moment to blog and I've MISSED it! I want to recommit to blogging 5 days a week and hoping after my relay that I can get back into it and finish updating my blog as well. I hope you've been great! I've got some good posts lined up for you including what I ate the day of a 20+ mile run (and the day before another 20 mile run), how I fundraised $10,000 for MS Run The US, and what I'm packing for my relay so make sure to keep checking back! I cannot believe that my relay begins IN 5 DAYS! I'm feeling pretty anxious about it and just want it to be here! I can't wait to run and see so many beautiful things and spread awareness of Multiple Sclerosis and honor my grandfather. It's going to be amazing and I'm using this taper to try to get a bunch of chores done! This last week was TOUGH, but I knew if I could power through it then I could tackle my 175 mile journey! I hit my highest peak mileage week EVER and still managed to fit in 3 strength training sessions. I also got a massage on Wednesday and honestly it was worth every penny. I woke on Thursday and did not feel one single pain or tightness (which is normal (at least for me during peak marathon training weeks))- it was so great that I booked one more for tonight ; )

Monday: 40 minute strength training/10 minutes stairclimber / 10 minutes treadmill @ 12% incline

Tuesday: 9 miles easy 601' elevation gain

Wednesday: 5 miles easy 570' elevation gain & night time massage

Thursday: Rest day/ 20 minutes of yoga

Friday: 25 miles total ~12.5 miles easy before work 9:35 pace 355' elevation gain / 60 minute jumpboard reformer class at lunch/ 12.5 miles easy after work 9:51 pace 714' elevation gain

Saturday: 20 miles total ~ 3.1 miles easy before 5k (ran the course); 3.5 miles easy after 5k (ran the course again); 13.4 miles on the treadmill 7 miles @ 1 % incline; 6.4 miles @ -1% incline

Sunday: 8 miles easy @ 10:16 pace 216' elevation gain

Positive Splits:

• 67 miles for the week!
• Felt strong on almost every run
• Mentally pushed through the days where 'I didn't feel like running' 
• 3 strength training sessions for the week
• 1 yoga session

Negative Splits:

• Didn't get in a straight-through training long run, but I also wanted to split them up as that is how my relay will be (running a bit/ eating something/ running a bit more etc.)
• Elevation gain for the week originally wanted it to be higher

How's your week going?!? Anyone racing this upcoming weekend?!? How're you feeling?

MS Run The US-Week 20 Training Rundown

Happy Humpday! 2 days away from the weekend- I honestly cannot believe how quickly May is FLYING BY! It does not even seem real that the relay segment that I've been working so hard towards will be here in 12 DAYS! I gained almost 3,500' last week and ran 61 miles (including 43 miles over 36 hours!). I'm feeling strong, but also tired and looking forward to next week where I have a huge cut-back before my relay segment! I've also had a few aches and pains, but I think that's to be expected and I'm just focusing on getting enough nutrition (and correct type of nutrients) and foam rolling 2x a day with icing in there as well. KT tape has been a serious favorite lately- just providing an additional amount of support in the places where I really need it! 

Monday: Rest Day- 20 minutes of strength work at home!

Tuesday: 5 miles easy over lunch! 87' elevation gain

Wednesday: 6 miles over lunch on the treadmill with 1 mile warm-up; 4 miles alternating incline/ decline; 1 mile cool-down. 20 minutes of strength work

Thursday: Complete Rest Day!

Friday: 7 miles easy early in the morning gained 1, 029' & 60 minute Pilates JumpBoard Reformer class over lunch

Saturday: 23 miles easy 2, 202' elevation gain. 20 miles solo; last 3 miles with Alex and Stella; followed it up with 5 minute ice bath (that's all I lasted for)!

Sunday: 20 miles easy on the treadmill; first 10 miles @ 1-2% incline (varied); last 10 miles @ -1 --> -3% decline and fast-finish @ 8:00 pace. Watched 2 movies to keep me entertained --> Moana & Pocahontas! 

Positive Splits:

• fit in 3 strength training sessions
• got in all of my mileage
• foam rolling was on-par

Negative Splits:

• Would like to stretch more after each run (and before too!)
• nutrition could still be improved!

How's your training going?! Did anyone race last weekend? --> How'd it go?!?

MS Run The US- Week 19 Training Rundown

We made it to Humpday! Congratulations! I know these next few weeks leading up to my relay would fly by, but they are going SO fast! Anyone else feel like this happens when you're anxiously waiting for something? I'm getting nervously excited for my relay and slightly questioning whether I can actually conquer this crazy distance. I know things will work out and I'll make it, but it's amazing how daunting it can feel! Last week I did a bunch of easy runs and mixed them in with walking breaks to keep my heart rate low and focus on recovery from my marathon. I also fit in 1 strength training session and one pilates class and a few short sessions of yoga (at home). Foam rolling is my best friend right now and I try to do it twice a day (along with icing my "achy areas" - knee/ achilles). I've got two more weeks of harder workouts, then one week of tapering left to go!

Monday: Rest Day! My birthday! 20 minutes of yoga at home and some foam rolling

Tuesday: 5 miles on the trail. Alternating every 1/2 mile with walking/ slow running with Stella. 20 minutes of yoga at home & foam rolling to follow

Wednesday: Rest Day! Pilates class at lunch and foam rolling before bed

Thursday: 10.26 miles. 2 hours total (time was the goal). alternated every 1 mile of running with 5 minutes of walking. Foam rolled & epsom salt bath afterwards

Friday: 6 trail miles. Alternated first half with 1/2 mile walking with 1/2 mile running, then hit some snow and had a bit of a time crunch, so finished with slow running for last 3 miles. 

Saturday: 20 trail miles. 1, 312' elevation gain. Took it easy and did most of this running, but kinda died towards the last 6 miles (it was HOT! for me anyways... 75* out and sunny). Trying to focus less on pace, more on lower heart rate and covering mileage to get to my relay healthy & strong! 

Sunday: 15 miles on the treadmill. Kept it easy on the treadmill since I had already gained a significant amount of elevation this past week and didn't want to set myself up for injuries (i.e. may have if I ran more elevation/hills)

Positive Splits:

• Fit in 2 strength training sessions
• Fit in my mileage
• Focused on easy recovery paces!
• Slept in almost every morning & made breakfast at home...that NEVER happens!

Negative Splits:

• Nothing! Trying to keep things light and easy and not be too harsh on myself in regards to paces. 

MS Run The US- Week 17 Training Rundown

HUMPDAY! Happy Wednesday friends! I hope you're having a great week and have some exciting races lined up this Spring. Last week I ran 54.5 miles and finished out my last two faster-paced training runs before the Salt Lake City Marathon. I also had a really strong strength training workout on Wednesday (6 x 1 mile repeats) and felt strong, but controlled in my 10 tempo-paced miles on Monday. I've been SO HUNGRY every 2 hours (like clockwork), so I'm trying to make conscious efforts when I choose my snacks. Recovery mode is in full force and I'll be keeping my runs easy over the next 2 weeks (one leading up to the SLC marathon & one immediately following the SLC marathon). It's also officially my Birthday week, so lots of exciting things coming up! 

Monday: 1.5 warm-up; 10 miles tempo 8:20-8:35 (actual: 8:32); 1.5 cool down. I've been focusing on negative splitting my tempo runs more and started out with first 3 miles @ 8:45, next 3 miles @ 8:30, last 4 miles @ 8:20ish to finish out strong around an 8:00 pace.

Tuesday: 8 miles easy @ 10:20? pace with 835' elevation gain. Split this run up between 6 miles before a meeting that I had about my MS Run The US 5k and 2 miles on the trails super easy with Stella afterwards. 30 minutes of strength training/ foam rolling afterwards. 

Wednesday: 1.5 warm-up; 6 x 1 mile @ 8:00-8:10 with 400R between sets (8:09; 8:08; 8:05; 8:04; 8:01; 7:59) 1.5 cool-down. 10.5 miles total & 45 minute pilates session during lunch

Thursday: 8 miles easy @ 9:58 (a bit fast) with 470' elevation gain

Friday: 8 miles easy @ 10:10 pace on the treadmill. Slept in again and did these miles after work. Varied incline from 0.5% to 3% over the miles to keep it interesting and Greys Anatomy kept me entertained!

Saturday: 7 miles easy @ 10:07 and 35 minutes strength/ foam rolling. Kept my pace super easy and fit in a bunch of strength/ stretching work before my run. Feeling strong! I've now built up to holding a regular plank for 3 minutes and 31 seconds!! I used to think holding it for a minute was REALLY HARD! Never give up when things get tough!

Sunday: Rest day! So many chores completed and foam rolling at night. Plus marathon nails are done! ; )

Positive Splits:

• Strength workout was negative-split and felt strong
• Tempo workout was negative-split!!
• Fit in 3 strength training sessions
• Sleep was a priority (slept in 3 times and ran in the afternoon)
• Elevation gain totaled over ~1,200' 

Negative Splits:

• Nothing!

How's your training going?!?

Training Rundown Week 12-MS Run The US

This last week FLEW BY. It was crazy. I sometimes feel like my cut-back weeks (this past week I did 55 miles) are actually tougher than when I've got a 60+ mile week on the schedule. Is this just me? Maybe it's because I'm just still recovering from the high mileage week the week before? Or maybe it's because I'm mentally still exhausted and in my 60+ weeks, I'm mentally ready/ prepped for the challenge. I'm trying to stay mentally 'present' and 'thankful' in my runs- whether I'm on the treadmill, in a hard workout, or just getting in some easy miles outside in the sunshine (or snow). I recently listened to Kelly's BQ or BUST vlog with Dr. Bob (sports psychologist) and it is really inspiring. You can check it out HERE: 

MONDAY: 1.5 mile warm-up; 9 miles @ tempo @ 8:20; 1.5 (actual: 1.0 cool down- short on time!). 11 miles total. It was an icy/snowy cold mess outside, so I was forced to do this on the treadmill and it really could've been better. I wanted to do this outside and it was my first of 3 9 mile goal marathon paced workout, so with the extra mile it was extra challenging. Not the best, not the complete worst. 

TUESDAY: 6 miles easy @ 9:41 (bit too fast) 308' gain + 15 minutes strength arms/legs/abs

WEDNESDAY: 1.5 warm-up; 4 x 1.5 mile @ 8:00-8:10 (8:06 @ .5% incline; 8:06 @ .5%-1% varied incline; 8:02 @ 1% incline; 8:03 @0% incline); 1.5 cool-down; 11 miles total. The treadmill annoyingly got stuck on 1% incline on my 3rd repeat (I guess it's great hill/ butt work right?), but I powered through and felt really strong (even felt recovered afterwards). I really love strength work

THURSDAY: 10 miles easy @ 10:00 pace + 15 minutes strength arms/legs/abs (6 miles in the morning felt super exhausted/ calves tight/ 10* out & 4 miles in the afternoon sunshine went MUCH better). Recovered with an epsom salt bath.

FRIDAY: 10 miles easy @ 9:45. I slept in and did this run in the afternoon in the SUNSHINE! I definitely went too fast, but the beautiful weather (and not wearing a headlamp) really made a big difference. 

SATURDAY: 6 miles easy @ 10:42. This turned out to be a hilly run (even though I didn't plan for it to be that way)- I guess that's what happens when I run from home (we live in a VERY hilly area)! I also did this run less than 13 hours after I finished my 10-miler, so that could explain why my pace was slower (also taught skiing after my Friday afternoon run) besides the hills. Recovery is meant to be slow!

SUNDAY: Rest day

Positive Splits:

• Strength workout felt amazing
• Kept hydrated throughout the week
• Fit in 2 x strength training sessions
• Fit in an epsom salt bath

Negative Splits:

• Tempo workout was rough
• Easy paced runs were kinda all-over the place
• Sleep was not the best
• Nutrition could have been better (but it wasn't terrible either)!

I hope you have a great hump day! We're only 2 days away from the weekend!