Eugene Marathon/50 Miler Training RUNdown Week 4 : 1/14-1/20

Rest day over here! I’m finally starting to get into a good routine with my training and when my rest day is vs hard workout days. It’s funny how it takes a bit of time before you feel into the groove of things and your body adapts. I’m also excited because next week is my first cut-back (mileage) week of my 50 miler training cycle! I normally stay on a pretty consistent building mileage schedule, but am intrigued by the ‘cut backs’. I think it may help prevent me from burning out and staying able to continually build up the mileage without getting injured. I’ll swap out a few of my easy runs days for cross training days.

Also- just an update. I cannot be trusted to NOT sign-up for more races. Haha.

But in all seriousness- I’m SO EXCITED about this one! It fits perfectly in my calendar (as far as training/ far out enough from either of my goal races/ location) and not too far from home. Plus it looks like a really fast course, so half marathon PR—> I’m coming for you!!

Last week, I managed to get outside for several of my runs, but also hit the treadmill a fair amount due to the snow. It is what it is during the winter here and I’ll take whatever opportunity I have to get the miles in (whether it’s indoors or out).

Monday, 1/14: 5.95 miles easy @ 10:08 23’ up

Tuesday, 1/15: 5.35 miles with 1.5 mi warm-up (6 x 400m at 3% incline 8:30 pace/ 400m R)/ .65 mi 12% incline hike & strength. I cut this workout a bit short because my back and stomach were feeling off. I still felt like I gave it decent effort when I could!

Wednesday, 1/16: Rest day! Did some yoga.

Thursday, 1/17: Planned to do 12 miles in the morning, but the snow that we got was insane. I fit in 7.5 miles in the morning with 272’ up & strength and then got in the remaining 4.5 miles after work on the treadmill. Still got in the milage, just not normally how I am used to getting it done!

Friday, 1/18: 8 miles easy at 9:49 average on the treadmill & massage in the afternoon!

Saturday, 1/19: 6.02 miles easy at 10:36 860’ up & yoga

Sunday, 1/20: strength & 9 miles total with 6 miles at goal marathon effort (8:28 pace). Not my fastest, but I stuck with it despite not feeling super strong.

Total Mileage: 45.02 miles

Total Elevation: 1, 833’ up

——————————————————————————

Favorite cross training activity?

Favorite way to spend a rest day?

Training Tuesday: Sharing My Strength Training Routine!

Happy Tuesday! I’ve been wanting to share with you for a while now my current strength training routine and now I finally am! I switch up my strength training exercises every 6-8 weeks and increase my reps that I do every 2 weeks, so I can continually get stronger (you body eventually adapts to the strength training exercises that you do if you continually do them no matter how many more reps/weights you add on). I’ve honestly noticed a HUGE difference in my overall strength and mobility now that I’ve started keeping track of when I need to change up my exercises (I started doing this seriously in July 2018). I will sometimes use old exercises I’ve done when creating a new routine/ use ones I’ve found in Magazines, online, instagram, etc. / or come up with some of my own.

Here’s a full breakdown of my exercises and then below I’ve got a full video for you. I’ve just started doing 3 rounds of each exercises (previously did 2 rounds of 12 and then began with 2 rounds of 10) and will build up to doing 3 rounds of 15 of each exercises before introducing a new strength training routine. I love ones that work on multiple muscle groups at once, especially if they challenge my balance or work on my running form as well.

Here is the video if you’re wondering what some of these exercises are. I meant to do them in order of the sheet, but I forgot so feel free to reach out to me if you’re wondering what one specific exercise looks like. I didn’t show wall squats in the video, but figured most people know what those are/ I was limited in the space that I had to shoot the video too ; )

I’ve got some 1k (~.62 mi) repeats this morning on the treadmill & some strength as well (I’m doing my hard days hard- i.e. strength & challenging workouts, so I can take my easy days super easy). Wish me luck!

———————————————————————-

How often do you change up your strength training routine?

What are some of your favorite strength exercises?!?

Favorite speed workout distance? —> 800s I think? Anything shorter feels really fast and anything longer just feels really long!

Weekend Recap

There was really only one theme this weekend and it was: SNOW. So. much. snow. I love snow (I mean why else would I be living in the mountains?!?), but when you have to commute in it- it’s not as enjoyable (…for me anyways). Our typical 30 minute drive takes upwards of almost an hour when it’s snowing and Friday morning- it was basically a blizzard out there. This was the view when I got to the gym (this is normally a sidewalk…).

And this is how much snow we had gotten from Thursday night to Friday afternoon when I got home from work:

Saturday was filled with mainly hibernating. I read most of the rest of my book (full book review coming out on Friday!), did a bunch of cooking, and then went out for a snowy/icy run!

It finally stopped snowing sometime after dark Friday evening, so my easy 6 miles on Saturday was mainly just icy (I used my spikes) and snow packed. I also am still working on really slowing down my easy pace and I think it’s finally paying off! My average heart rate on my run yesterday was 137, BUT I also gained over 860’ in elevation in 6.02 miles.

I also did some yoga after my run to stretch out, then enjoyed a nice little appetizer platter for my lunch :) Anyone else love these?!?

Sunday was spent getting ready for the week ahead (I lay out my clothes for the week), reading, blogging!, 6 miles at goal marathon effort, and teaching skating.

———————————————————————

Favorite things to put on an appetizer platter?

Snow- yay or nay?

DRIVING in the snow- yay or nay?

Feature Friday: Running Fog And 100 DAYS!

Happy Friday! What an insanely stressful week. Work for me is honestly so overwhelming that I don’t look forward to going in most days. I know it will pass, but wow does it make me even more grateful for my runs and time at home to relax. Also reading something funny like this really helps.

My runs have also felt just funky this week. Nothing bad (per se), just harder than normal. Which I know I’ve got to factor in the marathon/ ultra training fatigue, crazy amount of ice/ snow I’ve had to run through, and treadmill mental toughness I’ve also been faced with. I’ve got an easy 8 miles this morning on the treadmill (because running on the roads when it’s snowing is not something I do—> I think it’s too dangerous with cars potentially not seeing you/ going off the road trying to go around you/ snowplows) and then am so excited to get a massage this afternoon!

I’m trying to do more ‘pamper yourself’ things lately since I have been so stressed. They really have given me something to look forward to (besides my runs each day too)! Very grateful to be able to afford such luxuries at the moment. Also views like this on my run yesterday morning was pretty spectacular.

We’ve gotten SO MUCH SNOW lately and more is coming today/tonight. Trying to decide between hibernating tomorrow or going skiing? Hmmm…tough decisions living in such a beautiful place.

Stella has the puppy eyes down pat by now (she’s 10 yrs old), but she really took it to a new level last night. She hates ‘lying down’ when we’re eating, so this was a nice ‘half up/ half down’ compromise. Ha.

I also have a few random thoughts for you before the weekend begins:

I definitely need this right?! Looks SO GOOD!

Also we’re down to LESS THAN 100 DAYS!

• I want everything from the new Spring Collection from Oiselle. Why couldn’t I just win the lottery?!

———————————————————————————————

When’s your next race?!

Favorite way to ‘pamper yourself’?

Favorite way to de-stress?

Tips for getting out of a running fog?

Then VS Now, I'm Excited For THIS, And The Easiest/Best Lunch Ever?

Happy Friday-eve! I’m honestly most excited to do absolutely nothing this entire weekend. I kinda just want to hole-up on Saturday with a good book, hot cocoa, and some good appetizer platters (our favorite ‘Saturday afternoon snack/replacement of lunch’). I’ve been so busy (and overly stressed) at work lately that my runs have been so needed. It helps so much to just ‘zone out’ and not think about anything when running. I think sometimes that’s my favorite thing about getting out for a run. We’re in the midst of getting more snow (yay for skiing, not so yay for driving), so throwing it back to a warmer day where we could see the ground.

I’ve also forgotten how tired and hungry you are when in the midst of marathon training! I’m on week 4 of serious training and WOW my legs feel dead, I’m falling asleep on the couch at 8:30, and am feeling so unbelievably fit already (yay). Here’s to hoping all this training pays off and gets me to the start & finish line of both the Eugene Marathon & my 50 miler races strong and healthy!

Here’s to hoping I’m more in shape for my 50 miler than I was for my 50k….

My lunches for this week have been amazing. I’m not here to brag, but well…I kinda need to because it tastes SO GOOD. It’s also super easy to throw together (less than an hour prep on Sundays too!). I’m kinda one of those people that eat the same thing all the time if I like it, so I’ll probably be eating this for the next year or so. ——> Brown Rice (made a giant batch on Sunday), Green Peppers, Onion, Diced Tomato, Spinach, & Black Beans. I then top it with the most delicious salsa & guacomole. All that I’m missing is Tortilla Chips (but honestly I’ve been munching on salted almonds lately - I just leave them in my car so whenever I’m feeling hungry, I grab a handful- which helps me with any of those salty/crunchy cravings (and is much more nutrient-dense as well)!

Since the 10 Year Challenge came up on both Facebook and Instagram recently, I thought it would be fun to reflect on here!

10 years ago, I was a freshman in college. I wasn’t even a runner at this point! I was actually injured (partially torn meniscus in my knee) from a skating fall (yes, I competed in college as a figure skater)!

I was very driven in my skating, easily persuaded to try new things from new friends (hello, college!), and focused on my studies. My favorite past-times included skating (duh), studying, going out to dinner with friends, rushing in my new sorority (oh hey, Gamma Phi!), and learning what ‘going out’ on the weekends actually means (oh, how naive I was!).

I also sled along the slippery slopes of various eating disorders when I was injured. I was convinced that I would gain ‘a ton of weight’ because I was unable to skate/ train. I was also introduced to running (but it took me a few more years before I would catch ‘the bug’) from my roommate- who was part of the SU Track & Field Team!

Today, I’ve honestly grown so much and am excited to continue to grow, learn, and mature! I realize that food=fuel and that if I need to take a few days off of running, it’s not a big deal.

I’ve learned to love the outdoors- in every way, shape, and form.

I’m so glad with where my life is now and I wouldn’t change a thing. I can’t wait for what the next decade brings!

—————————————————————

What did your life look like 10 years ago?!

Favorite lunch food?

Favorite outdoor activity?