Training Rundown- Week 4 MS Run The US

How does a month go by so quickly?! I seriously cannot believe that I'm already over 4 weeks into my training for MS Run The US. I've accumulated over 130 miles during this training cycle already, but will definitely need to bump that number up since I'll need to cover 175 miles OVER 6 DAYS in May! Overall, my schedule is still feeling really good and I'm super happy that I've still been able to fit in strength training 3 times a week through this cycle (one of my New Years Resolutions). I've also been able to keep up with Yoga once a week, which I think really helps stretch me out and not keep me so tight. I fit in a massage session on Friday, which really helped loosen my leg/ foot muscles up. This week had a lot of miles done on the treadmill because we had a crazy amount of snow/ice and it was just a bit too dangerous to run outside in the morning. 

Monday: 7.5 miles; 1.5 mile warm-up; 6 x 800m @ 3:35 (actual: 3:37, 3:35, 3:35, 3:33, 3:33, 3:32); 1.5 mile cool-down; I actually did a 2 mile warm-up run in the morning before work with a hard 40 minute strength/ foam rolling session then did my remaining .5 warm-up/.5 cool-down with my 800s over my lunch break to fit it all in. Felt strong and was happy with those later splits! I did this on the roadway since our track is totally snow-covered.

Tuesday: 6 miles easy on the treadmill @ 9:59 pace

Wednesday: 9 miles; 1.5 mile warm-up @ 9:50; 6 miles @ Marathon Goal Pace 8:35 (actual: 8:20); 1.5 cool-down on the treadmill; 60 minute JumpBoard Reformer Class at Lunch

Thursday: 6 miles easy on the treadmill @ 9:40 pace

Friday: 8 miles easy at 9:59 pace

Saturday: 8 miles easy at 9:53 pace

Sunday: Rest Day

Positive Splits:

• Hit my paces during my hard workouts
• Fit in 3 strength training sessions
• Kept my easy runs at a good recovery pace
•  

Negative Splits:

• Not enough foam rolling sessions
• Didn't fit in 3 strength training sessions
• Wasn't able to get in a Yoga session!

How was your training last week? Get in any good runs outside or stuck on the treadmill too?

Here's your daily kitten cuteness photo- how absolutely adorable are they?!?

Training Rundown-Week 3 MS Run The US

Humpday! I can't believe that I'm already 3 WEEKS into training for the biggest relay race I'll probably ever do. It's crazy how it's less than 130 days away! Last week of training kicked off my first tempo and long-slow distance run. I also completed my second speed workout, while finishing off a 12-day work-week (and working 11 hours on Thursday). I tried to really prioritize sleep and eating well. I haven't gotten sick, so I must have been doing SOMETHING right!

Monday: 1.5 warm-up; 8 x 600 @ 2:40 (actual: 2:42; 2:38; 2:36; 2:37; 2:35; 2:38; 2:36; 2:36); 1.5 cool-down- 9 miles total

Tuesday: 6 miles easy @ 9:58 on the treadmill & 15 minutes of strength

Wednesday: 1.5 warm-up; 6 miles @ 8:36 (actual: 8:20 min/mi); 1.5 cool-down- 9 miles total. I totally rocked this run and it felt amazing the entire time. I think it really helped that saved it to do during the daylight (during my lunch break). 

Thursday: 6 miles easy @ 9:59 on the treadmill & 10 minutes of strength

Friday: 10 miles long-slow pace @ 9:18 (actual: 9:03) on the treadmill & 60 minute CoreReformer Pilates class. I was so tired after working so much on Thursday that getting up early for this run was seriously so tough, but I'm really glad that I pushed myself and got it done. I had originally wanted to do it outside, but I was so chilled from teaching skiing the night before that running in sub 10* weather really did not sound appealing, so I went to the treadmill instead.

Saturday: Rest Day

Sunday: 6 miles & 20 minutes of recovery yoga

Positive Splits:

• Fit in all my runs and crushed my goal paces
• Kept my easy runs "easy"
• Fit in one yoga session
• Fit in one pilates session

Negative Splits:

• Did 3 treadmill runs ( a little more than I would have liked, but I fit them in)!

What goals did you crush last week?!

MS Run The US Training Rundown- Building Base Mileage & Elevation

Humpday! I have Friday off of work, so I cannot wait to sleep in and curl up on the couch with the kittens all morning and get my run in later in the day. It's going to be AMAZING. I can already tell! I'm able to look into the future...if you haven't already figured that one out. 

Here's quick rundown of my training that took place last week. This week currently kicked off week 1 of my marathon training for SLC and MS Run The US, so I was still just building my base mileage and also working on setting a solid foundation for elevation gains (which I will hope to build on each week, since both the marathon and MS Run will be very hilly). I ran a total of 35 miles and gained a total amount of 1, 200'. I was able to fit in 3 strength training sessions (on my own) and got 3 runs in during the day!! SCORE<-- got to sleep in 3 mornings yay! I'm still going strong on my Runner's World Run Steak and have ran for a total of 25 days straight. Hoping to finish the New Year out strong and have my first speedwork session of this training cycle on Christmas Day!

Monday: 5 miles easy on the treadmill @ 9:55 with :30 second hill sprints at the end (8% incline) & 30 mins strength training

Tuesday: 4.5 miles outside with Stella @ 9:45 average after work

Wednesday: 5 miles outside @ 9:36

Thursday: 4.5 miles on the treadmill with some cut-backs (10:00 1 mi; 9:36 1 mi; 9:01 1 mi; 8:34 1 mile; last .5 alternating .1 between 7:00 & 8:34)

Friday: 5 miles outside @ 9:40 during lunch

Saturday: 10 miles outside on the hills @ 10:18 pace. I climbed over 900' during these miles, so was SUPER proud of still getting my easy pace in there. 

Sunday: 1 mile easy recovery @ 10:30 pace after teaching skiing all day

What are you training for in 2018?

Do you keep track of your elevation gains each training week?

Goals for 2018

Happy Humpday! It's time to start setting some concrete goals for 2018 and I finally feel ready to start wanting to run fast. It's funny when after a marathon, you feel hungry to chase another dream, but also not quite ready to start working hard again. This week, I've finally started to feel the need to run some tempo paces again and can't wait to hit some speed work again. I've had a rough idea of what I want my next goals to be, but I'm also a big fan of taking small steps to get to a larger goal. Last year, I set my goal to get under 4 hours in the marathon and under 2 hours in the half marathon (both I accomplished). This year, I'd like to smash some more goals to help me get to my bigger running pictures. 

Goals for the half-marathon in 2018:

• negative split the race- I'm not sure if I've ever negative split a half, but I really want a several minute negative split half. 
• get under 1:50- I think this is easily do-able, since the past two marathons I've hit 1:50 at the halfway mark
• check off another state- still trying to find a good one to do for this. Let me know if you have any recommendations!

Goals for the marathon in 2018:

• get under 3:40- I think this is definitely do-able since I felt a huge breakthrough on my last marathon race (both physically & mentally). I think I'll train for the SLC marathon for a 3:40 marathon, but know that I may not get under it until later in 2018. I like to set bigger goals and while not obtain them, get myself a bit closer to it (and crush another goal).
• stay mentally stable through the race- I stayed really mentally strong for the Vegas marathon and hope to carry this through my next year of training

Goals for staying physically fit in 2018:

• Yoga at least once a week- I am really determined to have this practice become a weekly habit to stay strong/injury free.
• Strength training at least 3 times a week- I think strength training will be an important part to help me reach my goals for 2018 and also stay injury free.
• Making nutrition a priority- I've always eaten healthy, however I think this is another key component to reaching my goals, staying strong, and injury free. Fueling my body. 

Other goals for 2018:

• Read 12 books
• Take the next-steps towards my next career-move
• Try a new fitness activity
• Travel to a new National Park
• Backpack to a new destination

What are your goals for 2018?

Nuun Ambassador & In The News!

I am so excited to become a Nuun Ambassador for 2018! I have been using their products for several years and they have played such an integral role in my running accomplishments this past year. They have not only been able to help me keep my electrolyte levels stable, but also my vitamin levels too. I love their various flavors and how portable it is (I can always pack a tube away in my gym bag, suitcase, or handbag (yes...I do that!)). Ever tried Nuun? What's your favorite flavor?

I'm also super pumped that a quick write-up of my MS Run The US Fundraiser AND Rock 'n Roll Marathon results were posted in the Conway Daily Sun (located in the White Mountains of New Hampshire, where I grew up). It's always so great to be able to connect with those that you grew up with and a part of me is always going to reside in the Whites no matter where I am : )

I am planning on posting my yearly wrap-up TOMORROW, so make sure you check back! I've accomplished some pretty major goals for 2017 and can't wait to start writing down some concrete ones for 2018. 

What goals did you crush this past year?

What's on your 2018 calendar?

Nuun- favorite flavor?