Friday Feature: My Plan For The Salt Lake City Marathon!

Happy Friday! I hope you have something fun planned for this weekend and if you're racing, GOOD LUCK! I'm on route to SLC as of noon today, but wanted to quickly share with you some of my goals for the marathon tomorrow morning. I've had a solid training cycle, but remaining healthy and recovering smart after the race are my biggest goals. I've put a big goal of trying to break 3:40 in the marathon this year and like to use small stepping stones to get me to bigger goals (like qualifying for the Boston Marathon). So, I'm hoping this race will just be a stepping stone to getting me to that qualifying time one day. 

Here's my goals for race day TOMORROW:

A. Have fun and enjoy every mile!

B. Negative-split

C. PR. This would be breaking anything under 3:55:33

Here are my pace-goals for the race tomorrow:

-Miles 1-10: relax and hold-back my pace. Keep form in-check and take fuel every 5 miles. Keep my pace between 8:45-8:50.

-Miles 10-15: settle into an 8:35 pace and stay strong through the hilly sections

-Miles 15-20: hold onto an 8:35/8:30 pace and keep taking gels every 5 miles

-Miles 20-23: hit goal-pace of 8:20

-Miles 23-finish: If I'm feeling strong, try to go below 8:20. If I'm struggling, hold on to 8:20 pace and finish with a smile.

Have a great Friday and weekend everyone!

One thing you're looking forward to this weekend? --> definitely an Inn and Out burger after the race!

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 Recap 18 weeks + 864.15 miles

I've trained for 18 weeks through 4:15 wake-ups, single-digit temperatures, hundreds of miles, 50+ hour work-weeks, snow, sleet, and freezing rain. While it wasn't the perfect training cycle, I persevered through many difficult situations.

I added in a ton of elevation gain in preparation for my MS Run The US relay segment and also several new trail running routes. I tried to push myself with paces that I previously never held and overall, had really strong tempo (marathon-paced) training runs compared to my build-up to the Rock 'n Roll Las Vegas Marathon in November 2017.  

One of my most defining moments through this training cycle was my last strength training workout where I did 6 x 1 mile repeats and finished my last mile repeat in 7:58 and felt strong the entire time (not exhausted or out of breath). 

I also dealt with a few minor injuries that either forced me to take a day or two off or cut-back on mileage/ pace or rearrange my schedule until it felt better. I never once had to take a week off, but also focused A LOT on the recovery extras. Tart cherry extract, epsom salt bathes, ice, foam rolling, and icy hot ALL became my best friends. I added in foam rolling twice a day (morning & evening), as well as really focused on strength training (especially as my mileage got into high 50/ low 60 each week). I fit in strength work three times a week and while yoga wasn't as prevalent as I would have liked it, I still consider everything else I managed to accomplish a win. 

I had two headcolds (one turned into a sinus infection) and cut-back on mileage a bit during times when I wasn't feeling 100%. I think these small changes made a big difference in me still showing up at the start line feeling strong. A day or two off doesn't make-or-break a training cycle, but it can shake your mentality if you let it. 

Overall, I'm feeling excited and ready to be running another 26.2 in a NEW state on Saturday and will be posting my goals for the race on Friday (so make sure you check back then)! We will be leaving Steamboat around noon on Friday and I'm planning to hit up the expo as soon as we arrive in SLC and get to bed at a reasonable time before the 7am race start on Saturday!

MS Run The US Week 15 Training Rundown

Humpday! We're less than 50 days away from the start of my MS Run The US Relay Start line! AND less than 15 days away from the start of the Salt Lake City Marathon! Also I cannot believe that I failed to mention that we've officially entered into my Birthday month (it's on the 23rd). Although it will probably be gray/cloudy/rainy on my birthday, it's still one of my favorite days (I love holidays and birthdays) to celebrate another year of health, happiness, and achieving/setting goals. I also cannot believe I'm officially getting into my late 20's. Gosh. I feel old. As if logging into Facebook now and seeing names that I no longer know (because so many are married/ legally changed their last names) and so many baby photos didn't remind me! 

Anyways, I got completely off subject and now let's recap my last peak week before the SLC Marathon! I ran a total of 63 miles and got up exceptionally early (4am) every morning last week to fit my runs in and worked over 55 hours!! I'm honestly shocked that I made it through every workout and while I didn't *nail* my tempo run, I've learned that doing marathon-paced runs right at the beginning of the week isn't the best idea and will try mine this morning instead of bright and early on Mondays. I also managed to fit in a 20 mile long run (15 miles and then 5 miles later on) AND negative-split it. So that was really exciting for me! The runners high from that workout is still going strong 5+ days later.... ; )

Foam rolling with kittens before 5am...that was FUN..at least they're super cute...

Monday: 1.5 mi warm-up; 10 miles @ goal marathon pace 8:20-8:35 (actual: 8:31); 1.5 mi cool-down -> 13 miles total

Tuesday: 8 miles easy @ 10:05 478' elevation gain + 15 minutes of strength

Wednesday: 1.6 mi warm-up; 3 x 2 mi repeats @ 8:00-8:10 (800m (0.5 mi) recovery between sets)--> splits: 8:07; 8:03; 8:10; 1.9 mile cool-down --> 11 miles total

Thursday: 8 miles easy @ 10:00 + 10 min strength

Friday: 15 miles long-slow pace (9:03-9:18 goal) + 5 miles long-slow pace (9:03-9:18 goal) later on at lunchtime. Splits looked like this: first 5 miles @ 9:45; next 5 miles @ 9:20ish; next 5 miles @ 9:00ish; last 5 miles @ 8:50ish --> first 15 miles avg @ 9:21; last 5 miles avg @ 8:51. Foam rolled/iced afterwards and really didn't feel sore at all.

Saturday: 30 minutes of strength/foam rolling & 3 miles easy @ 10:21

Sunday: Rest Day --> lots of foam rolling & legs up the wall! & tart cherry juice extract

Positive Splits:

• Negative-split my long run (yes, negative splits here is a good thing!)
• Still fit in 3 strength training sessions
• Hit my splits on my speedwork session!
• Fit in my mileage and focused on nutrition

Negative Splits:

• Tempo run could've been better
• Didn't fit in as *much* recovery items as I would have liked (epsom salt baths/ legs up the wall/ recovery yoga)

How's your training going?

One thing you splurged on last week? <-- finished the last 5 miles of my long run and got a chocolate shake from DQ. It was amazing. Also got in a nap in the afternoon before the ice show that night. Perfect afternoon ; )

Spring Weather (FINALLY) & How I Get Out Of A Running Rut

It's finally starting to feel like spring here. I've been SO tired of putting on a million layers/ multiple pairs of pants/socks and freezing cold when I hop in the shower after a chilly early morning run. Yesterday morning it was above 32* outside when I started my run @ 6am and it felt amazing! I really hope it sticks around, but it was 15* on my run this morning so who knows what the weather will be like for the rest of this week....I'm guessing we'll get a mix of: snow/rain/ice/sunshine/bluebird sky/ cloudy. Oh well. Spring weather will be here before we know it! SERIOUSLY! It will be!

247.52 miles for the month of March is pretty exciting! My year-to-date running mileage is: 662. 37! How many miles did you run in March? Best accomplishment for the month? I think mine is probably getting over my sinus infection and still getting in two 60+ mileage weeks!

Speaking of running...how do you get out of a running rut? Sometimes I just really do not feel like going out for a run! Does this ever happen to anyone else? I feel lazy or tired or let's be honest: not wanting to shower after I run (because A. I'm lazy). I've found a few tricks to help me get through a running rut and would love to know what yours are as well! 

• Switch up my running route. Pick somewhere where you've NEVER run before and head on out there! This one always helps me and gets me excited to explore.

• Test out new clothes/shoes/tech gear etc. Anything new and shiny always speaks to me and gets me motivated to test it out! I've got a new pair of Brooks Ghost 10s waiting for me to test out on tomorrow morning's second-to-last marathon-paced run!

• Play with your paces or try out a new workout. Maybe try a ladder workout or switch your paces up at every light post. 

• Give yourself 10 minutes to get outside and try out running. If you're still not feeling it after that, then maybe it's time to take a day off. 

• Try to give yourself something fun as a reward for after you get your run done. Some of my favorites: mani/pedi , ice cream, bookstore shopping (i know..i'm a geek), epsom salt bath, dinner out, etc. 

What are some of your favorite ways to get yourself out of a running rut? 

Happy Tuesday! What's one thing you're looking forward to doing today? <-- taking an epsom salt bath tonight!!! Also got a new Hello Fresh delivery last night, so looking forward to a delicious healthy meal that requires very little planning.