Project BQ – Marathon Training Week #17

dreams-hopes-poster-rhino-treadmill-unicornThis is how my week started out.  My training plan came through Sunday evening, before I had gone to bed.  I opened it…expecting a lot less intensity and  fewer miles.  What I got was a repeat of the week of speed work.  I actually replied to my coach’s message with, “Well, this wasn’t the week I was expecting.”  He knew I was fresh off a 22 miler, and told asked me if I felt like I was too beat up to do it.

Honestly, I knew I could do it.  Mentally…I didn’t want to.  This was taper.  Right?  Physically, though, I knew I could do it and told him as much.  And so…the week of speed work returned…with a vengeance.

Let’s get into it…because while the workouts are all a repeat…how I ran them definitely was different.

Monday: INSTRUCTIONS: BASE RUN 6-8 MILES – GOAL 7 MILES  + 4-6 STRIDES – EASY EFFORT – TRY NO WATCH AGAIN

I woke up on Monday morning feeling restless and tired.  It’s been happening a lot this training cycle – I’m just not able to sleep well after long or hard workouts.  And that, my friends, sucks!  A LOT!  So, I was tired.  But on top of that, my left hamstring (which apparently wants to be tight after every long run I do on hills) was tight and sore.  AND…on top of that, I had a few other aches that were niggling at me.  I got dressed, feeling moody, and went out for my base pace run…not even sure if I’d actually be able to do it…and not really sure I could do the strides at this point.  The good news is…after about 2 miles, it all felt better and I really started to flow.  I didn’t push the pace at all this time…but I did decide that things felt good enough to do those strides.  I knocked them out, feeling a bit of speed in my legs and was grateful that everything seemed to work itself up as I warmed up.  I did my additional hip strengthening exercises afterwards when I was working in my morning stretches.  And later that day, I met with Corey for my personal training session.  He, being an athlete himself, was very considerate of my hamstring and we worked with it and around it.  Later that night, I made sure to foam roll everything really well.  I had commented on my training plan that my hamstring was bothering me, and Daniel (my coach) did reply with that if I still felt beat up, to cut out the speed work tomorrow and just do a base pace run. I went to bed early, per usual, uncertain of how my morning run would go.

Tuesday:  INSTRUCTIONS: SPEED WORK – MONA FARTLEKS W/ 1 MILE HARD EFFORT

Well, my hamstring felt much better when I woke up on Tuesday morning.  That was a good thing.  And while I had an out…I decided that unless something didn’t feel right on the 2 mile warm up, I would do the speed work exercise that day.  And this particular day was none other than – Mona Fartleks.  If you’re an avid reader, you’re very familiar with these by now.  If you’re just joining me on this journey…here’s how these work: 2 mile warm up, 2×90 sec, 4 x 60 sec, 4×30 sec, 4×15 sec (with equal recovery after each at a pace faster than base pace), 1 mile hard effort, 2 mile cool down.  I felt good this morning.  Really good.  I hit all my paces hard and fast.  I recovered, keeping it faster than base pace.  And I managed to hit 3 new records on my Garmin.  Of course, I deleted these because they weren’t under race conditions (this is just how I do it…some people would have kept them, and that’s fine).  So, you could say I was feeling much better.  I surprised myself that day, even managing a 6-minute something mile for my one mile hard effort.  I don’t know HOW I did it…but I did.  And I won’t argue with the data.  After a shower, I did my second day of additional hip strengtheners with my morning stretches.

Wednesday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

I was looking forward to Wednesday.  I really was.  Because this was the morning I got to chill.  I actually slept in an hour later, knowing that my run would be shorter and easier.  This was the one day this week that would not have some speed element in it.  And I was going to chill and just enjoy it.  And while some of my splits registered faster than they felt (not that that is a bad thing…but I really try to keep easy miles easy on these days), I didn’t want to overdo anything.  I ran 5 miles, nice and easy.  That was my day.  Just my morning and evening stretches and some foam rolling.  I went to bed just after 7:30 pm because I knew what hell awaited me in the morning.  And it was a double-digit weekday run.

Thursday: INSTRUCTIONS: 11-13 MILES WITH 3 MILES FAST FINISH – GOAL 12 MILES – EASY DOES IT UNTIL FAST FINISH AT THE END.

I slept really well coming into this workout.  For that, I was relieved.  But, I still woke up sort of dreading this run. First of all, it was cold outside, in the low 40s.  It was windy.  And I really hate double digit runs on weekdays.  I work very hard and sometimes put in long days, so when I have to wake up 30-60 minutes earlier than I normally would to squeeze in marathon training…it makes me grumpy.  I get the value of an occasional mid-distance run during the week, but as someone who already runs pretty early in the morning…these get really hard to fit in more often than not.  My body felt good, and I made sure that I kept my pace truly easy for the first 10 miles.  Then, I just pushed it on the last 3 miles.  I did this better than I had the week previously that I had done this same week of workouts…which was nice, because I was also fighting headwinds on my uphills (that’s not an exaggeration…my hills all had me running INTO the wind).  But I got it done.  And it was a relief to put it behind me.  I showered and started to do my stretches (which I had intended to do twice because I had plans that evening), but remembered that I needed to make Friday’s lunch for the office because I wouldn’t have time to make it tonight before we’d have to head out the door to Derby Dinner (I won tickets).  So, I did that…then finished my stretches…but never did get to foam rolling or the second round of stretches.

Friday: REST/RECOVERY DAY!

Thank God for rest days!!  I was up WAY past my bedtime on Thursday night with Derby Dinner Playhouse.  It was fun.  But I was tired and really ready for bed when I got home (and still had to change, brush my teeth, take out contacts, etc)…so I crashed hard.  I set an alarm for my usual Friday morning time and woke up with the alarm, but wasn’t ready to get out of bed.  Fifteen minutes later…I did haul myself out of bed to shower, stretch, drink coffee, and get ready for work.  I left the office shortly after lunch to head to Slugger Field to pick up my packet for the Urban Bourbon Half Marathon.  I met up with my friends Corey, Paul and Melissa…and that was fun…but I sadly had to go back to work.  I finished up the day, went over to Dragon King’s Daughter for “magic sushi”…and then went home to settle in, stretch and foam roll.  I went to bed at normal time…and set an alarm with enough time to get up and get ready without feeling rushed.

Saturday: URBAN BOURBON HALF MARATHON AT MARATHON PACE

I’ll have an entire blog on this race.  Let’s just say, I still finished sooner than I probably should have.  But my plan to line up with the 1:45 pacer was thwarted by the fact that there was a 1:40 pacer and a 1:50 pacer.  So I figured if I stayed in between them…I’d be doing fine.  I forgot how much the hills in Cherokee can beat up your legs.  Thankfully, my training partner, Christine, often had us run that particular way and route around the park, so even though it had been awhile, my legs had done it often enough.  I started off way too fast…eased it back…got killed by the hills (thank goodness my marathon is flat)…ran through the best water station run by MRTT/SRTT Louisville where I got a ton of screams and cheers, and then…finished strong, even though the legs were pretty much done by the 15K mark.  Press on.  Get it done.  I officially logged a 1:42:48 half this week, purposefully easing back on the pace.  I’ll take it.  OH…and this was my 40th half marathon I have run to date.  And that was with 2 years of little to no running due to injuries.  Not too shabby!

Sunday: 11-13 MILES WITH 3-5 MILES FAST FINISH – EASY DOES IT UNTIL THE FAST FINISH AT THE END

Ever have one of those days where you want to be excited about the run that is assigned to you, but just can’t.  That was this morning.  I really, really, REALLY didn’t want to run a third 13.1 miles for the week.  I was fighting it all morning.  And I was in a very bad mood when I realized that the sunrise wasn’t until 7:59 am.  I hate this time of year ONLY for that reason.  That and winter coming too soon.  But the temps today were a beautiful 57°-60° in the morning.  I decided not to wait until it got light out, but to go ahead and put on some reflective gear, get some mileage done, then ditch it at home before finishing it up.  That’s exactly what I did.  And I kept a pretty steady pace for those first 8 miles.  Then…I picked it up.  The first two fast finish miles felt fine.  It got hard after that. The legs were not wanting to push and I just had to keep giving myself those pep talks and letting it feel hard.  I was glad to finish up that run, for sure.

For it being taper, I logged 60 miles this week.  I’m really hoping the intensity and mileage start to go down from here.  I feel like I’m getting stronger, but I’m feeling pretty beat up at times…so a nice taper would feel amazing right now.  And I love long runs, but I just want to be sure I feel ready, able, and rested for November 9th’s starting line.

Feeling very inspired, confident, and ready right now.  Three more weeks.  Let’s do this thing!

Project BQ – Marathon Training Week #16

dreams-hopes-poster-rhino-treadmill-unicornRemember how I said I was in taper?  I was apparently confused.  Out of my mind.  Wrong.  Because my coach had one more long, long run up his sleeve.  And I didn’t know about it until I was leaving the Kentucky Center of the Arts.  I had gone to see Dear Evan Hansen.  I was in a pretty dress and heels.  I had a message come through from my coach telling me my schedule was posted and that I could choose how to run the 5K I was participating in on Saturday, but to not go 100%…because we (as in me…he wasn’t doing it with me, HA) had one more long, long run to tackle.

I flipped to my calendar and it was staring me down.  One final 20-22 miler.

Here. We. Go.

Monday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

Thank goodness for easy, recovery days.  With as stacked as last week was with three 13.1 runs…I was happy to have the chance to rest up a little.  Especially since I had a late night with the Broadway show.  I slept in as much as I could…then got up to go out for an easy run.  The temperatures had dropped into the high 50s.  It was supposedly raining.  It wasn’t.  It was a nice run that morning.  No pushing pace.  I ran faster than I had been in the past…probably because I had no humidity weighing me down.  It was a good morning for a good run.  Even if I wore a hat because of rain and it didn’t rain.  I ended up with just over 5 miles.  No personal training…which was a blessing with the week I had leading into this one.

Tuesday: INSTRUCTIONS: BASE RUN 6-8 MILES – GOAL 7 MILES  + 4-6 STRIDES – EASY EFFORT – TRY NO WATCH AGAIN

On an even more perfect morning temperature-wise, I went out in sleeves and some gloves (if temps are in the 40s or below…gloves always because Raynauds is real friends) and shorts and just let my legs do the talking.  I reminded myself not to push any sort of pace.  Just to go with the flow…stay in control of my breath.  And let this run be the miles I needed that day.  I ended up with 7.5 when I stopped.  Then, I got to add strides on to the end.  Six of them.  And I felt fast and strong and I was fast and strong.  And that’s the bonus of the cooler weather.  When you suffer and die and cry throughout summer as you sweat it out…you fly in the fall.  Hoping this trend continues because there comes a point where it gets too cold for me to function.  And right now…we’re right in my happy place.  Ended with 8 miles for the day.  Also tacked on my additional hip strengthening exercises to the stretches I do every day.

Wednesday: INSTRUCTIONS: TRACK WORKOUT – 1-2 MILE WU; 7 X 800M W/ EQUAL RECOVERY; 1-2 MILE CD – AFTER 1-2 MILE WU, DO SOME DYNAMIC DRILLS TO LOOSEN UP FURTHER. THIS IS A REPEAT OF A PIOR WORKOUT. WE ARE SHOOTING FOR AROUND 3:30 FOR THE *ON* TIME (~7 MIN PACE) AND THEN RECOVERY CAN BE LIGHT BUT NEEDS TO BE JOGGING, NOT WALKING.

Wednesday was a bad day.  Not that anything tragic or life changing happened.  But I had a double digit run on the schedule, so I had to go to bed SUPER early on Tuesday.  Then, I had to wake up every super earlier than usual on Wednesday morning.  I wasn’t loving it.  Not at all.  I also wasn’t loving the 800s that were scheduled.  I will gladly and happily force myself to do speed work when asked, but I LOATHE 800s.  The instant I got up, I went and made my Maurten 160 Drink Mix up and began to drink it while I was getting dressed, putting in contacts, all the things. I got my hydration bag ready to go and I headed out for my speed work.  And then…my stomach decided to be on the fritz all morning.  I just think it doesn’t like having things fed to it at 3 am before pushing a fast pace.  At all.  So, had to stop a couple of times for that, but felt better and rounded it out.  I also feel that EVERY FREAKIN’ TIME I have speed work, the road I cross on the stretch that I run for it (no track…because this area is the worst) has the most traffic of any other day, no matter the hour.  UGH!  But, you know, maybe it wasn’t perfect, but I hit my paces, recovered properly and wrapped it up with stretching.  I also had personal training with Corey that afternoon.  He, thankfully, kept it basic…challenging, but nothing too intense. And for that, I appreciate him.  Also…Annie Mays didn’t have soft pretzels…so lunch was a no-go.  Had to improvise.  It just wasn’t my day.

Thursday: INSTRUCTIONS: NO WATCH ALLOWED! FOCUS ON THE GOAL OF THE RUN = RECOVERY! GO AS FAR OR SHORT AS YOU NEED, AS FAST OR SLOW AS YOU NEED, WALK OR RUN AS YOU NEED.

I love a good recovery run.  We were back in the 50s this morning, so I kept the short sleeves and shorts, but ditched the gloves before I even went out the door.  My goal, once again, was just to let my body do what it needed to that morning.  I know that I have a pretty stacked weekend, and one rest day (which will involve the Jack-O-Lantern Spectacular at Iroquois Park), I didn’t want to do anything to jeopardize how my body would feel going into those.  I figured 3-5 miles would be perfect.  I felt good out there. My turnover felt amazing.  My breath stayed controlled.  And I finished up with 5 miles.  Went inside and did my second day of additional hip strengtheners with my stretches.  Had to walk a bit farther to the office due to Harvest Homecoming happening downtown.  And spent a good chunk of my morning standing in line for Masonic Donuts (which I can’t eat, but my office loves them…except for this year…or something).  But, it was a good way to head into the weekend.

Friday: REST/RECOVERY

Full rest day!  YAY!!  I slept over 8 hours.  Got up to shower.  Did two rounds of my stretches and my foam rolling, just because I was unsure of when/if I would be able to get to it that night with the Pumpkin Walk happening.  I went into work…favorite t-shirt day…ready to sit and stand at my desk to get work done, go pick up Amanda (roomie’s sister), go to get Indian food for dinner, then head (weather permitting) to Iroquois Park to do the Jack-O-Lantern Spectacular.  It was a bit chilly, but the worst of the rain happened while we were under the canopy of the trees.  It was a good way to wrap up the evening.  I went right to bed when I got home.

Saturday: RACE FOR THE CURE 5K – YOU CAN APPROACH THIS HOWEVER YOU WOULD LIKE OTHER THAN PROBABLY NOT A FULL OUT EFFORT

Let me preface this by saying that this didn’t feel like an all-out effort.  Not one bit.  In fact, for the first two miles of the race, I couldn’t feel my feet because I was so cold.  Most of this will be covered in my official blog on the race itself, but I felt good this morning.  I had a fantastic group of people running on my team for my mom, Dottie Brady, showing their support and honoring her and others in her family.  I love all of them for showing up and running for this cause.  So, I ended up averaging a 7:07 mile for the 3.03 (the course was either short or the GPS cut out when we went through the tunnel twice) miles, finishing third overall and first female.  I had a sweet woman come over when I finished and just gave me a hug and I loved her for that.  I needed it.  It was an emotional race and I felt so supported by my friends and team.  And for that…I am thankful.  So, it may appear I went all-out, but honestly, I had more in the tank.  But tomorrow’s run will be a good judgement on how I ran this one.  I felt amazing the entire time…and the cheers and shouts from not just my team members, but also the people along the course and in the race was uplifting.  What an amazing race!

Sunday: 18-22 MILE LONG RUN – EASY PACE – DON’T PUSH IT! AND PRACTICE RACE-DAY FUELING STRATEGY.

To be honest…I expected today to suck.  I really did.  After the 5K, a day full of grocery shopping, grabbing “magic sushi” during Harvest Homecoming (traffic and parking nightmare, friends), and a chilly Louisville City FC soccer match…I didn’t have high hopes for this run.  I set an alarm for 5:15 am.  Got up, put in contacts, ate breakfast, stretched, hydrated, got dressed, drank my Maurten 320 Drink Mix, and got ready to head out as it was getting light out.  It was 36° outside, so I put on bright yellow capris and a long sleeve shirt with gloves.  And I realize I would have been cold for a few miles, but I probably would have been fine in short sleeves and shorts with the gloves.  Eventually.  I wasn’t pushing pace at all, and I was doing what I could to make it so that when I did my Thanksgiving course at the end of the run, I could head straight home.  The cooler weather was nice, but I did feel overdressed after a time.  I rolled up my sleeves halfway through the run.  I did practice my fueling…and I definitely have that dialed in for race day.  YAY!  And I felt strong, even on the super hilly back half of this run.  I finished it up, feeling confident about the race four weeks from yesterday.  Honestly, I’m as ready as I’m going to be.  Now it’s just a matter of taking care of myself through taper.  I’ve been a bit sluggish the rest of today…but aside from that, feeling good.  Happy that taper has officially (for real this time) started!  YAY!

Bonus Sunday inspiration was Kipchoge’s world record 1:59:40 marathon finish on Saturday…and Sunday was also the 6th Anniversary (to the day) of me running my first marathon and getting my BQ.  I hope it serves for further inspiration and motivation as the weeks wrap up and I head into my 16th marathon.

I have no idea what my week will look like, save for a half marathon on Saturday of this coming week.  I anticipate that I’ll be told to take this one easy and not push the pace.  And that’s fine by me.  I’d like to just cruise a half marathon because I’m tired.  I’ve had some pretty crazy weeks these past two weeks, and I’m ready to start seeing some downtime.

Who else is happy to hit taper time?  Anyone else running Urban Bourbon next Saturday?