Las Vegas Marathon Week 2 Training RUNdown

HUMPDAY! We made it! I hope this week is going great for you and if not- we're only 2 more days until the weekend! I ran 47.18 miles last week and had pretty good speed & long run sessions, but less-than-stellar tempo run. I know heat shouldn't be an excuse, but Tuesday was a funky day with our main database down so I went out for my run mid-morning (rather than doing it later in the day) and it was HOT. Also there were so many cars- I just wasn't feeling it. My plan was to try to do my tempo runs later in the day to simulate what race day fueling will feel like, but I think I'll save that for September/ October when it starts to get cooler here. Overall, I think this was a successful week building back up to the 50's again! 

Monday, 7/23: 6 mi easy 419' UP with barre class at lunchtime & 10 minutes of recovery yoga. Had to do this run after work in the heat because it was storming like crazy when I woke up! 

Tuesday, 7/24: 2 mi warm-up/ 6 miles @ tempo goal 8:12-8:01 (8:15; 8:12; 8:26; 8:29; 8:27; 9:31; 9:14) 2 mi cool-down. 10 miles total average pace 9:16

Wednesday, 7/25: 7 mi easy @ 9:41 359' up in the morning with 30 minutes of strength after work. Finally felt so good to get this run in before the sun came out!

Thursday, 7/26: 1.5 mi warm-up (actual: 1.0 mi warm-up); 8 x 600 @ 2:33-2:36 with 400R (splits: 2:40/ 2:39/ 2:45/ 2:41/ 2:37/ 2:35/ 2:36/ 2:35); 1.5 mi cool-down (actual: 1.18 mi cool-down). I originally wanted to go to the track closer to home (after hitting snooze one-too-many times), but someone was already using it so I headed into town and figured I would just do it on the flat road where I would normally do my mile repeats. When I got to the road, they were washing it and the park was already getting busy (so much traffic). After my first 3 repeats feeling frustrated dodging the cleaning truck, people, and cars I headed to another road that isn't quite as flat and was finally able to find get into a speedier rhythm. Oh well. Maybe next time I'll either not hit snooze too many times or suck it up and head to the track closer to home because trying to calculate out 600m is hard! 

Friday, 7/27: 6 miles easy @ 9:57 686' up done by 6am! It wasn't as hard as I was anticipating to get up and out the door early. If only my headlamp had batteries that would have made this run 100% fantastic (I ended up using my phone's flashlight for the first 2 miles)

Saturday, 7/28: 10 miles long slow goal pace was 8:53-8:12 (actual: 8:53) 1, 129' up with 30 minutes of strength. I'm super happy with my pace considering all the elevation gain that I had and felt really strong overall. 

Sunday, 7/29: REST DAY! 

How's your training going? 

Track or flat road for your speedwork?

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 ; )

Training Rundown Week 13-MS Run The US

As I was typing out the title, I was thinking how amazing it is that we (as runners) do something consistently for 13+ weeks? Isn't that kinda insane? I can't think of ANYTHING ELSE that I've consistently stuck with for 13 or more weeks without at least a bit of slack. Well, my friends. Last week, I decided to give myself some slack. I worked all weekend leading up to week 13 and ended up getting a sinus infection and starting on antibiotics on Wednesday. I knew by Tuesdays run (it was beautiful outside, I got 9+ hours of sleep, I had new 'kicks and sports bra and I seriously STRUGGLED. walked more than a few times during my 6.5 miles) that something definitely was wrong and it was more than just allergies. I took Wednesday completely off and ended up going to the doctors later in the day (still made it to Pilates though so that's a win) and began some antibiotics. I don't think I would have even remotely stopped working out or running a few years ago, had I felt crappy. There's something to be said for aging a few years and getting a different perspective. I'm no longer 'in a rush' to keep going and moving forward- just trying to do what I can and know that extra rest or recovery days also make us STRONGER! What's your thoughts on taking a few extra days off when you're not feeling so hot? I also had a pretty strong 18 mile long run on Saturday (focusing on distance; less on pace), so the extra rest days --> really paid off.

MONDAY: 1.5 mi warm-up; 9 miles @ TM 8:20-8:35; 1.5 mi cool-down --> actual: 1.5 mi warm-up; struggled through 8.36 miles @ 8:38, no cool down. 9.86 miles total

TUESDAY: 8 miles easy --> actual: 6.5 miles complete struggle-fest. I think I averaged over 11:xx pace, but got new shoes so YAY!

WEDNESDAY: 45 minute Pilates class. rest day off of running

THURSDAY: rest day

FRIDAY: rest day

SATURDAY: 20 minutes of strength early AM & 18 miles long slow (slower than usual pace) 9:32 later in the morning

Fuel for my run! Love the new Honey Stinger Snack Bars

SUNDAY: 8.66 mile easy recovery miles treadmill run

Positive Splits:

• Took extra rest days --> #winning
• Got caught up on much-needed sleep
• Can't wait to kick running's butt next week
• Kitten cuddle overload --> #doublewinning
• 44 miles for the week- not terrible for taking 3 days off. 

Negative Splits:

• Didn't fit in all my workouts or runs, but hey- I took rest days which is honestly a HUGE win for me
• Nutrition wasn't great
• Antibiotics suck. 
• Running when sick is pretty crappy.
• Not running is also pretty crappy. 
• I hate sinus infections.

How was your week?

What do you do when you don't feel good or feeling like you need an extra rest/recovery day?

Training Rundown Week 10-MS Run The US

This week was the week of the treadmill....ugh. Below zero (or single digit temperatures)/ freezing rain/ snow/ ice/ 50 mph winds you name it, this week probably had it (besides nice sunny weather). I managed to get ONE of my six runs outside. It's a good thing that I like the treadmill, but 5 runs on it was a bit too much and I was seriously craving some vitamin D sunshine and fresh air (instead of sweaty). Oh winter- how I love you, but also sometimes how I wish it were spring... 50 more miles in the MS Run The US Training bank & Salt Lake City training bank as well. I hope you have a great hump day!

Monday: 1.5 mile warm-up; 8 miles @ Goal Marathon Pace 8:23 (actual: 8:20); 1.5 mile cool-down --> 11 miles total

Tuesday: 6 recovery miles @ 10:00 pace

Wednesday: 1.5 warm-up; 3 x 1600 at 7:08 (actual: 7:08, 7:07, 7:05) at .5% incline; 1.5 cool-down --> 7 miles total & 45 minute HIIT/Core/Stretch class at lunch (this class kicked.my.butt   -> we didn't use any weights, but just a ball and pilates band and it was killer!)

Thursday: 6 recovery miles total OUTSIDE! 9:50 pace; 5 miles solo & last one cool down with Stella

Friday: 10 miles easy @ 9:50 & 10 minutes of strength/stretching/ foam rolling & epsom salt bath to recover at night

Saturday: 10 miles easy @ 9:50 & 10 minutes of foam rolling

Sunday: Rest Day

• Positive Splits:
  • Hit both my SOS (something of substance workouts) workouts
  • Kept treadmill running at an incline (varied between 0.5% to over 4.0% on one of my 10 mile runs)
  • Fit in a few strength training sessions
  • Kept hydration & nutrition in check (for the most part... some candy was definitely consumed over the week ; )....)
• Negative Splits:
  • So many treadmill runs! (not bad...just slightly boring & missing the fresh air)
  • Would have liked to have had more time for full body strength sessions
  • Not enough foam rolling (really should be doing this everyday, not just a few times a week)

How's your training going?!?

I'm thinking of signing up for an ultra in the late summer<-- am I crazy?!? Have any recommendations?!

What's on tap for you today? <- thinking of probably doing my long run either this afternoon (since I've got time and it will be beautiful out) or just sticking with my normal schedule and doing my strength workout this morning (6 x 1 mile repeats) & hopefully fitting in some strength work!

Training Rundown Week 9-MS Run The US

Less than 90 days until my MS Run The US start line! I think I'm much more nervous to hit my fundraising goal compared to running 175 miles over 7 days! I guess that's a marathon runner for you though.... I came down with a bit of a cold/ major headache/ sore throat on Thursday and ended up switching my runs around a bit to accomodate that as my rest day. We also got hit with a bunch of snow all week, so I spent most of my runs on the treadmill because the roads were a disaster early in the morning and also super chilly out (less than 10*...too cold for me to be outside running!). 

MONDAY: 1.5 mile warm-up; 8 miles at tempo 8:20 (last mile 7:53); 1.5 mile cool-down--> 11 miles total. All on the treadmill + 20 minutes of strength + 30 minutes of yoga

TUESDAY: 7 miles easy; actual: 6 miles easy (all I had time for) @ 10:19. So snowy outside and no clear roads/trails. Much more like a trail run than a road run...

WEDNESDAY: 1.5 warm-up; 6 x 800 @ 7:13 (actual: 7:08 pace) with 400R between sets; 1.5 cool-down (actual: .75 cool-down). All done by 6:30am and on the ice teaching by 7am. Did this on the treadmill because roads were not clear and had to cut my cool-down short because of time constraints. 60 minute Jumpboard Reformer class at lunch.

At least I had a rose to keep me company on the treadmill this morning!

THURSDAY: REST DAY

FRIDAY: planned 8 miles easy. actual 6 miles easy @ 10:00. Still felt a bit off, so cut it after 6!

Cold & Snowy!

SATURDAY: planned 16 miles @ 9:03-9:18 pace. actual: 13.25 miles @ 9:10 pace. Was on the treadmill and still felt a bit weak from being sick the past two days. 

SUNDAY: 8.0 miles easy @ 9:50. Finally felt stronger and got to run outside as well! Perfect morning before teaching skiing. 

Positive Splits:

• Got in 3 strength training sessions
• Hit my paces and felt strong on both my speed & tempo workouts
• Fit in 30 minutes of yoga!
• Hydration and rest were key this week

Negative Splits:

• Got a bit of a cold...boo...and had to readjust my training days
• Most runs on the treadmill
• Definitely did not foam roll enough!