Project BQ – Marathon Training Week #8

dreams-hopes-poster-rhino-treadmill-unicornGuys…it has been a week.  A crazy, unpredictable week.  And here I am, trying to plan how to work training in while I am gone over my birthday weekend and it’s just a little overwhelming and stressful.

I went into this week with a little bit of trepidation.  Not over what I needed to do during the week.  Nope.  The weekend.  The weekend was what was truly weighing on my mind.  Why? Because it is the series of workouts that I have yet to actually execute perfectly or near perfectly.  The heat/humidity has killed me the past three…yes THREE…times I have attempted this.  And this weekend was shaping up to be…you guessed it…both hot and humid.

So…let the slog being!

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

Covering my watch has definitely become my new normal.  So if you know of anywhere where I can buy cute/fun wristbands to go over my Garmin…clue me in.  I want to stock up.  Since this was an easy run, I decided to try out the Aftershokz Bone Conducting Headphones out.  What I do love about these is that they don’t go into the ears…so you can still be fully aware of the world around you.  That’s perfect for me.  I’m not going to make a habit out of running with music…but I might pull these out for my speed work on Sunday…just to see if it gets me out of my head.  My recovery miles were definitely a little faster than they needed to be, but I felt really relaxed and good the entire run.  Later that day I met with Corey for my personal training session.  And he kicked my butt with some dynamic exercises to activate the glutes, hamstrings, quads, and core.  I love/hate core exercises.  I love a good strong core…the exercises just aren’t always fun.  I went ahead today and did my bonus hip strengthener exercises with my usual stretches as well.  Busy day.

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

I woke up early this morning.  I was having trouble sleeping.  It was speed work day…and I always have a little bit of anxiety going into speed work morning.  But, I put in my contacts, got dressed, and was in the kitchen, eating something to give me some energy, while I hydrated a little and filled up my hydration pack when my Weather Channel app pinged and said thunderstorms with strong winds were coming my way.  I gave it a quick moment of thought and decided that I could beat it.  I rushed out the door and quickly started my watch.  And only 0.15 miles into the planned 8 for that morning, the sky started to light up with lightning.  Frustrated, I ran back to the apartment and decided to see if it passed over while I did my stretches and additional hip strengtheners again.  It thundered while I was doing that, so I decided I was just going to have to switch my speed work day with my Thursday easy run.  I wasn’t happy about it…but it was how it had to go this time.  I thought about waiting and running on the track that night…but it was going to be in the mid-90s and there were more chances for storms.  Not going to take chances, I went to the gym…despite there being no rain, thunder, or lightning happening when I went to my car.  I hopped on a treadmill, once again using my Aftershokz to get the tunes going (I can’t do a treadmill without music.  EVER!  I can run outside (and prefer to) without music and go forever).  And I did easy miles on the treadmill for just over an hour.  Total of 7 miles, just like Monday.  The same workout, two days in a row.  One on pavement.  One on a treadmill.  I knew I would feel that treadmill on Wednesday…so I was thankful it was another easy day.  Was I stacking this week against me or what?

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.

Same run as last week.  Same instructions.  Third week in a row.  Spin wasn’t given as an option, but I went anyway.  It really makes me so happy…helps me with endurance…and I get in a mentally tough place fighting for sprints and on climbs.  I like to think it carries over to running when it gets tough.  So, kept a VERY easy pace on my run, then hopped in the car to head to the gym again…this time for the Endurance Ride Spin Class.  One hour and a lot of sweat later, my legs felt really good.  Spin class always seems to take the heaviness out of my legs.  Another reason I love going so much.

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

I woke up so many times the night leading into this rescheduled speed work.  I really, really was wishing this was done earlier in the week and I could just run easy today.  But…nope.  Speed work HAS to happen.  And I needed to give it my best.  I just didn’t WANT to.  Typical.  So…this week I did the usual Mona Fartlek workout.  The difference was, right after the 15 second round, I was to go immediately into a hard effort mile before my cool down.  I was toast in the mile.  It was tough.  I did my best to tough it out, but the humidity was weighing me down.  I hate when it’s humid enough to make it hard to breathe.  UGH.  But…I did it.  I got it done.  My workout was simple: 2 mile warm up, 2×90 sec, 4×60 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.  They were hard this morning.  And this is really the only speed work I actually enjoy doing.  I didn’t hate this…but I was very happy to be done with it.

Friday: Per the usual…complete rest day.  Sleep in.  Shower.  Stretch.  Read.  Drink coffee.  Head into work.  The usual.  I was also having a checkup with my eye doctor just to see how the contacts were working.  Guess what…LOVE THEM!  I have a busy weekend planned, so tried to do as much prep work in advance as I could the night before.  So, insanity…but hopefully these legs will appreciate the extra TLC, foam rolling, stretches and rest because I really NEED the weekend runs to go well.

Saturday: INSTRUCTIONS: 9 – 12 MILES WITH 2 MILE FAST FINISH – EASY DOES IT UNTIL FAST FINISH AT THE END

Fast finishes are one of my least favorite things.  While I am usually very good about keeping my regular pace during the run easy, I still somehow struggle more than I should with fast finishes.  With one of my running buddies opting to sleep in, I met up with Ron on my side of the river where we ran the Greenway early to try to beat some of the summer morning heat.  Once that sun comes up…struggle bus.  But we actually kept a pretty steady, regular pace to our turnaround and then barely slowed down on the return.  Then, my fast finish was done running to the local coffee shop 2 miles away.  My roommate was meeting me there for iced coffee and Ron joined us for some rest and relaxation while we drank coffee and discussed races in states and why to do or not do certain ones.  After that, I headed home to shower and change because Cathy and I were meeting our friend Michelle and heading to Turtle Run Winery for a girls day out.  I was the designated driver due to my workout on Sunday morning, so I basically had half of a glass of wine total over the 3+ hours we were hanging there.  It was a really fun day.  After a stop off for dinner for Cathy & Michelle at a local favorite spot (nothing there I can really eat), we went to let Amanda & Richie’s pitt bull puppies out to play before taking Michelle home, calling in my order for magical sushi (it’s becoming a pre-long run favorite) for a VERY late dinner.  I ate at 8:30 pm.  REALLY late for me.  And then I went to get ready for bed…because I had an early wakeup the following morning.

SUNDAY: INSTRUCTIONS: 1 MILE WU; 3X4 MILES MP; 1 MILE CD – TAKE 2-4 MINUTES BASE PACE/RECOVERY BETWEEN SETS AT MARATHON PACE

Honestly, this is the workout I dread.  Anytime it pops up on my training plan it makes me die a little inside.  Why?  Because I have NEVER been able to actually do it properly.  AND…on top of that, one of my best friends was doing her first triathlon and wanted me to come spectate and cheer.  This meant an early morning so I could start with enough time to hopefully make it from Indiana to Kentucky and not miss her finish.  I knew I wouldn’t make her start…I probably could have seen her bike to run transition, but I didn’t know where she was when I got down there.  But my run…it was the best attempt I have had yet.  While it wasn’t perfect, especially in the last 2 miles, which were a HUGE struggle bus because it was hotter and the sun was up, and there was no shade to be had.  But…I executed this run better than I have in the past.  I even got a high five from a biker as I was on the greenway, heading from Indiana into Kentucky.  Amazing.  My marathon paces were pretty accurate, even with hills.  My biggest problem today was the extra fuel I carry to take at Mile 8…leaked.  And it was halfway gone by the time I hit Mile 5.  So, it became a use it or lose it decision so I took it 3 miles early.  I don’t think it made too much of a difference, but I was really ready to be done once that sun got higher.  It heated up really quickly today.  But, I did manage to hit the paces with few to little stops.  And, I was at the finish line to cheer in my friend, give her a hug, and hang out for a bit before heading out to do all the grocery shopping we still had left to do.  It worked out to 15.6 miles when all was said and done.

Let me tell you…I’m tired.  And my schedule for next week isn’t playing around.  So…rest is going to be key for me this coming week.  Wish me luck on that.  Also…my coach and his wife just welcomed their third child.  Exciting times.  He warned all of us he coaches that he might not get schedules posted by Sunday night, but he actually had them to me before 3 pm.  Amazing.  And also…trying not to panic over the speed work that he assigned this time around.

Killer.

For now, I keep hoping for this heat to let up…just a little.

OH…AND WE ARE 12 WEEKS OUT.

No wonder I’m tired…

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Project BQ – Marathon Training Week #7

dreams-hopes-poster-rhino-treadmill-unicornWelcome back to the grind.  Sort of.  This week, my coach decided to still let me have some control over how or what I did on my runs, but he gave me (mostly) the mileage to log.  Most of these did tell me to cover my watch or not wear it.  So, while he gave me a distance range, this week, I kept it on the goal distance, rather than going one mile shorter or longer (which he always gives as an option).

I also got the chance to break in my new, gorgeous Newton Distance 8 shoes on my long run this weekend.  I LOVE this shoe!!  I probably should have broke them in a bit more before taking them for a long run, but I run so often in Newton’s that I figured it would be fine.  It was.  I could just tell they were new.

With under 90 days and counting to the Indianapolis Monumental Marathon…let’s dive into this week’s training.

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

I have just sort of made it a practice now to cover my watch and try to not cheat and look at the pace.  It takes a lot of pressure and stress of the run when I’m not checking every mile what my pace was and then judging myself for it.  Nope.  Done with that.  So…yes…the sweat band over the watch is the new norm.  He upped my usual Monday run by 1 mile, and I was up for the challenge.  I just ran easy, never pushing pace, save for one spot in the run where I apparently scared a man who was walking past a road I was coming down.  He jumped and held out his hand to keep his distance and said, “You scared the shit out of me.”  I was proud of how easy and good I felt on this run for the entire 7 miles.  I could have gone the extra mile…but I knew I wanted to fit in my additional hip strengthener exercises that morning, and I needed enough time to do that in.  I also met with Corey, who had this crazy full body-type workout for me.

Tuesday: SPEED WORK: MONA FARTLEKS

If you recall my runs from last week, I used Mona Fartleks as my “FUN RUN,” where Daniel told me to choose a workout that I enjoyed doing and run that.  SO…when I saw it on tap this week, I was excited to put in the work for it.  Originally, I had intended to go to the track in the evening and run with a group, however, there was a high chance of thunderstorms and it was 95 degrees at 6:30 when it started…so I opted to do it early and alone.  I am going to get to that track one of these days!  So, if you’re new to the blog or skipped over the explanation, Mona Fartleks run like this: 2 mile warm up, 2×90 sec, 4×60 sec, 4×30 sec, 4×15 sec (with equal recovery after each at a pace faster than base pace), 2 mile cool down.  It works out to be about 21 minutes of hard running.  And while it is challenging, the shorter segments make it really fun.  Trust me.  They do.  Ever done these?  You should.  I finished off the morning with my 2nd round of additional hip strengtheners to the stretches and exercises I have been doing since physical therapy.

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.

Same run as last week.  Same instructions.  Only difference was…this time I was told to go to spin class.  It was on the schedule.  Daniel said that if I enjoyed it so much and was missing it…do it again.  So I repeated my run from last week, keeping that pace REALLY easy.  Then…stretches and PT exercises before heading to my Wednesday morning spin class.  Endurance ride.  Over an hour on the bike, but Michelle always makes it fun, interesting, and gives us inspirational and good tunes.  And I got to hang with some of my friends on the bikes.  LOVE!  It made me so happy.

Thursday: TEMPO RUN – AFTER WARMUP, GET AROUND 8 MILES IN AT TEMPO EFFORT (NOT PACE SPECIFIC).  IF YOU NEED TO BREAK IT UP, FEEL FREE TO DO SO.

UGH.  Tempo runs in the summer suck.  THEY SUCK.  I hate them.  I don’t want to do them.  I never can properly mentally prepare for them.  I was determined this week not to let this one best me.  While I was given the option to break it up…I wanted to fight through it.  I stopped for traffic when I had to, and a couple of times due to humidity, but I mostly achieved the goal.  I did 1 Miles WU; 8 Miles @ Tempo; 2 Miles CD.  It was a total of 11 miles on a Thursday.  Double-digit weekday miles are HARD to fit in, but I managed it.  I did.  And I may not have killed it, but I was very happy with my effort.

FRIDAY: Always a rest day.  I usually sleep in…but I had a restless evening.  I woke up around 1 am and never could get back to sleep.  I got up before my 5 am alarm and showered.  Stretched.  And I was going to settle in to read a book (I am on a different one now), but time got away from me.  It was also a half day at the office.  I ate lunch at Core Life.  I went to an eye doctor appointment, and now own new glasses and…CONTACTS.  I love being able to see distance without glasses, but it took me FOREVER to get them out of my eyes.  I was about to have a little panic cry…but I calmed myself down and got it done.  After some mindless TV watching and Instagram scrolling…I went to bed.  And slept really well.  I was long running with friends the following morning, but not until much later than I usually run.  Worth it.  I love running with people so I will do whatever pace if it means I have company. Very glad for the good rest.

SATURDAY: 15-17 MILES WITH LAST 2-3 MILES FAST FINISH – GOAL 16 MILES

I met up with Christine and Ron at 7:30 am.  I had eaten a small bite at home.  Then used Maurten 160 (in hindsight, should have gone 320) before heading out.  We were going out to keep an easy pace in the 9 minute mile range, and did that for most of it.  Another good reason for me to long run with people…they are better and keeping an eye on pace than I am and tell me when to ease it back.  I love that about the people I run with.  Ron was going for 9 miles and Christine and I had 16.  We ran the first 10 with Ron, dropping him off at Seneca Park before we headed into Cherokee Park, making it almost all the way up Dog Hill before we had to turn around.  And while I did take off at Mile 13 for that “fast finish,” it wasn’t THAT fast when looking at my pace.  Take into account though that this direction lies some CRAZY uphill that goes on for a long ass time.  So, I put in the effort, even if the pace was affected by these climbs.  There are a few.  I finished up on the loop, which was slightly crowded and I was forced to stop as I was behind some ladies who were walking and had 2 double strollers coming the other way.  It was fine.  I grabbed some water and then started back up.  Pace overall was right where it should have been.  I was starving by the time I finished, so it was off to Wild Eggs for brunch.  And it was perfection.

SUNDAY: INSTRUCTIONS: NO WATCH ALLOWED! RECOVERY RUN!

I chased the sunrise again this week.  I head out just as the world was getting light around me and just enjoyed the miles, keeping pace easy and letting my legs just go with the flow.  I ran the same route, stopping over halfway through to snap a photo of the sunrise over a lake in a park…and then finished it all back up.  The weather felt amazing.  Low 60s and a low dewpoint.  Loved it.  Felt so good.  I covered my watch and never glanced at it.  I run better without the pressure, it seems.  My watch never stressed me out like this before, so not sure why I’m letting it have so much control over me and how I feel and react to each run.  This has been a good change for me.

With a glimpse at this coming week’s schedule…it’s going to require a lot of work.  Two long-ish runs coming up hot this weekend.  Both with some paces to hit.  Hopefully my body will let me put in the work and get it done.  Crossing fingers.  I’d really love to nail a workout at some point this training period.  We shall see.

Have a great week!

Project BQ – Marathon Training Week #6

dreams-hopes-poster-rhino-treadmill-unicornI was frustrated last week.  I was run down, burnt out, and just down on myself and my performance.  I feel like I’m always making excuses (it doesn’t matter how true they are…it’s just how it seems to come across).  Yes…I worked really hard in an Extreme Heat Warning…and clawed my way through two workouts that included some speed work.  And at the beginning of the week last week…my body said…”ENOUGH!”  And it was a huge struggle.  The worst part is when my body can’t do something physically, it mentally rips me apart.  I’m not good at dealing with things going wrong.  I’m not good at feeling like I’m not living up to my potential.

I am my worst critic.  I am very hard on myself.  And I know this.  It comes with the territory of being a Type A Virgo.  Perfection is all I know.  So, when things skew off the line…well…I pretty much beat myself up over it for a long time.

Well, my coach…I LOVE MY COACH…noticed this downward trend.  And when he sent me through my plan for this week, he assigned me 0 miles.  All I had were guidelines.  The distance, and most of the paces were up to me.  This…was the RESET WEEK.  I have never felt better for an entire week of runs than this week.  This was exactly what I needed to regain a bit of confidence in my abilities, the process, and learn to have some fun along the way.

My coach, Daniel, may be the smartest coach in the history of…ever.  So, let’s dive into this week, shall we?

Monday: INSTRUCTIONS: BASE RUN – COVER YOUR WATCH OR DON’T WEAR IT!

I discovered something last week when I did my tempo repeats on Thursday…if I covered my watch, I wasn’t stressing as much over pace.  I couldn’t judge it.  It was what it was…and it actually was good when I uploaded the data.  Right on target, even.  When I run tempo or speed with the watch uncovered…all I do is stress and get wound up.  This covering the watch thing…this works for me.  I have a little Nike sweat band that I got once to cover up my Garmin during The Color Run…and I dug it out again this week to wear…EVERY DAY…because this week was up to me.  I held my usual base pace  and smiled…a whole heap!  I ended up doing a full 7 miles at base pace and probably could have kept going, but I had other things happening that day.  So I fit in my additional hip strengthening exercises and met with Corey as well for my personal training session.  It was the perfect way to kick off the week.

Tuesday: INSTRUCTIONS: ANGRY RUN – THIS IS THE “GET MAD” RUN. LET YOUR FRUSTRATIONS, STRESSES, ANGER, FEAS, AND ALL OF IT COME OUT. BE MAD ABOUT ERIE. STOP AND CRY IF YOU NEED TO. RUN FAST IF YOU NEED TO. GO FIND SOMETHING TO PUNCH (I liked that part, LOL). DON’T RUN FROM YOUR FEELINGS – INVINTE THEM AND RUN THROUGH THEM. THIS IS THE RUN YOU GET TO HAVE ALL OF WHAT YOU’VE BEEN FEELING.  THIS IS ALSO THE RUN WHERE YOU LET ALL THAT GO. IT MIGHT BE FUN OR IT MIGHT SUCK. IT IS WHAT IT IS. DO IT. THEN WAKE UP TOMORROW A NEW RUNNER WITH A NEW MIDSET AND NEW APPROACH LEAVING ALL THIS CRAP BEHIND.

Deep breath, friends.  Because this run…this was actual therapy.  I decided to actually run this as if it were an actual temper tantrum of fit.  So, I headed out and did the first 2 miles as a warm up.  Because every good tantrum starts with a build-up.  After that, I ran quick fartleks each mile for 5 miles…using each mile to symbolize some stress, frustration, or part of my life that has been holding me back: cancer, my fall race debacle messing up a ton of my plans, friends who aren’t taking care of themselves, work, myself…and maybe a few other things that got worked in halfway through each mile.  It sucks when you don’t like how you feel because people make and actions and yourself make you feel like less of a person.  This run helped me work through that.  And I rounded it off with 2+ miles cool down…because every fit of anger and tantrum ends with a cooling down period.  I basically did a 15K that morning.  And I needed that.

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.

Even with the permission to go longer, I actually made this a short, base pace, recovery run.  I did wear my watch, but as with the two previous mornings, I covered it and just ran comfortably.  I had the same pace as Monday when all was said and done…and was happy to keep it short and easy.  I stopped at 4 miles.  But they were 4 wonderful miles. I then decided that since I had the time, and Thursday’s run was up to me, I could FINALLY return to a Wednesday morning spin class.  I was SO happy being back in Michelle’s class.  Spin class is therapy for me.  It’s hard work, it’s challenging, but it’s a great non-impact way to get some more endurance in.  And since Wednesday is always Endurance Ride Wednesday…it’s my favorite.  I met with Corey later that afternoon for personal training.  We had to change up the original plan as he snapped the resistance band.  It involved a lot of squats.  Because he’s evil.

Thursday: INSTRUCTIONS: FUN RUN – PICK OUT YOUR FAVORITE WORKOUT…COULD BE ONE I’VE GIVEN YOU, ANOTHER COACH, YOUR FAVORITE FROM 5 YEARS AGO. IT CAN BE A WORKOUT GEARED FOR 5KS OR 10KS OR A MARATHON. WHATEVER YOU WANT – RUN IT!

I have never liked, loved, or enjoyed speed workouts.  Ever.  Not ever.  Not in the history of EVER.  So I was really stumped on this one.  But, when all was said and done and I headed out (watch covered) that morning, I set myself up to run Mona Fartleks. Daniel got me hooked on these from the first time he assigned them.  They’re actually kind of fun, and still challenging at the same time.  The basics: 2 mile warm up, 2×90 sec, 4×60 sec, 4×30 sec, 4×15 sec (with equal recovery after each at a pace faster than base pace), 2 mile cool down.  Got it done, putting in 7 speedy miles that morning.  Then I worked in the 2nd day of the additional hip strengthening exercises to my physical therapy stretches I do every morning.

FRIDAY: Always a rest day.  I slept in.  I took a shower.  I stretched.  I finished off the My Favorite Murder book, “Stay Sexy & Don’t Get Murdered.”  I went to work.  I cooked.  I ate food.  I let my body recharge.  I watched “Designated Survivor” and then went to bed just after 8 pm.  I set an alarm so I could get up, stretch, put on sunscreen, and head out early for my long run…of no set distance.

SATURDAY: INSTRUCTIONS: RUN IN YOUR FAVORITE PLACE TO RUN! WATCH IS ALLOWED, BUT TURN OFF NOTIFICATIONS AND PROMISE YOURSELF NOT TO LOOK AT IT ANY MORE THAN 1 TIME EVERY 2-3 MILES. 10-20 MILES…I REALLY DON’T CARE!

I got up early and had a small bite to eat.  I stretched while I hydrated.  I lathered myself up in sunscreen.  I tied on my new Adidas Boston Boosts.  I fixed up my nutrition.  Anyone else loving Maurten?  I drank down the Maurten 320 Drink Mix and packed one of the Maurten 100 Gels to take with me.  Maurten has worked wonders for me.  No energy crashes.  No stomach problems.  It’s brilliant.  And I have had 2 very energetic and great long runs using it.  I’m sold.  So if any local peeps want my barely used container of UCan…let me know.  I didn’t know how far I’d run that morning.  I covered my watch.  I did a short warmup mile before hitting the actual roads and just letting myself go.  I told my roommate that I may have to call her to come get me if I decide I’m done before getting home. But despite hills and the hotter morning, this run was better than last week’s 19 miler.  And I only had to stop for traffic and at one point to make a tight turnaround.  That was it.  And I still had some in the tank when I made my way back to the apartment complex.  I ended up doing 20.25 miles…surprisingly at marathon pace.  And I felt so good.  I smiled.  I said good morning to people.  I was working, but I wasn’t straining, fighting, or dying at any point.  I needed this.  I needed this more than I knew I needed this.  I want running to always feel like this.  I need the Indianapolis Monumental Marathon to feel like this.  First 20 miler came early for me…but I feel good.  I felt good the rest of the day.  Walked the malls, did the grocery shopping, made dinner, stretched, foam rolled…yep…it’s good!  It’s all good.

SUNDAY: INSTRUCTIONS: NO WATCH ALLOWED! RECOVERY RUN!

With no expectations and no pace requirements, and a heavy heart from all the mass shootings this country is dealing with…I headed out this morning to chase the sunrise.  And that’s what I did, pausing at every mile (for the first 3) to take pictures of the sun coming up over the horizon and the cotton-candy sky that emerged from the dark night.  I ran the Fast Freddie course here…putting in 5.0 miles for the 50 states of this country.  Feeling blessed to wake up and be able to run easy, refreshed, and without care, when people are waking up and maybe missing their loved ones today due to a senseless act of violence.  With that being said, this recovery run was the last of my reset week and I enjoyed every step of it.  I needed this reset week more than even I knew.  This is why I hired Daniel.  He knew exactly what to hit me with this week so that I could shed frustrations, anger, and disappointment and find a new focus and really prepare myself for the upcoming weeks leading into the Indianapolis Monumental Marathon.  I feel better about it.  I feel refreshed.  I feel ready.

So today I have a bunch of meal prep to do and some things to get done around the apartment today…and await this week’s plan.  I’ll embrace the good…the bad…the hard and easy this week.  When you’re struggling…don’t be afraid to reset.  Don’t be afraid to build from the experience.  Come back to it feeling ready, refreshed, and with a laser focus on your goals.  Just don’t forget to keep it fun and enjoyable.

Okay…new week, new training plan.  Let’s go.

Project BQ – Marathon Training Week #5

dreams-hopes-poster-rhino-treadmill-unicornThis week.  *SIGH*  This week…was one big roller coaster.  It started…going downhill…fast.  Forget the climb.  There was no climb.  There was just this screaming, falling, helpless feeling that just sort of paralyzes you.  But by the end of the week, save for having no one to long run with to pass the time, things were starting to turn around.

The highlight of the week…the cooler temperatures and lower humidity.

It was amazing.

And I think that’s why when Monday went off the rails…I couldn’t figure out a good reason for it.  So, my coach and I are blazing a new path this coming week…so stay tuned for something completely different.

Until then…let’s take the plunge and then slowly climb out of the pit that was…this past week.

Monday: My Monday run is always a recovery run. Usually between 5-7 miles.  And I always run it really well.  Relaxed.  Easy.  Legs feeling good after a weekend of mileage demands.  This run started off feeling harder than the pace reflected.  I chalked it up to not being fully recovered from two long runs (both with a bit of a workout element to them…the harder one being the 3×4 miles in the middle of 15 miles on Sunday) that were done in Extreme Heat.  It was one of the worst and hardest runs I have had in a very long time.  Every mile got considerably slower.  And, when all was said and done, I cut the run short by a mile and called it a day.  I had a hard time accepting it.  And it ate at me the rest of that day.  I did my additional hip strengtheners with my stretches that morning and had personal training.  And still…I couldn’t let it go.  It wasn’t that my overall pace was slower than I prefer.  Not at all.  It was how hard the whole run felt when it was supposed to be easy.  I felt like I was pushing pace and the pace wasn’t coming, but instead slowing down…mile after mile.  It’s hard for me to let go of bad runs…and this was one of my worst.

Tuesday: Speed Work.  The fresh hell that hits every week.  I dread it.  But I know it’s beneficial and will make me faster in the end.  This week was the Flat Pyramid.  I was to do a 1 mile warm up, then 400m-800m-1600m-1600m-800m-400m with 400m-800m recovery in between each one.  This wasn’t too bad.  The temperature that morning was once again…perfect.  My left calf felt tight, but I figured it would loosen up.  I felt like I was rolling on this one.  But when my runs were done, my second 1600 was just CRAP. For real.  Everything was actually slower than I felt they should have been.  I wasn’t having it.  It made me feel even worse coming off of the crash-and-burn run from Monday.  I figured I should have been recovered by Tuesday.  It was 7.5 messy miles. And I wasn’t happy.  I let my coach know.

Wednesday: Easy, recovery miles.  3-4 of them.  With the week I was having, I wasn’t holding my breath that this would feel good at all.  But, something was different this morning.  I managed to have a decent run.  The entire thing felt easy.  Right at base pace.  Two of my miles were faster than I anticipated, but I wrapped up the run and I felt good.  I felt like I was turning a corner.  No personal training because my trainer had much more important things happening…but I did my additional hip strengtheners again with my daily stretches that morning.  My coach wrote me back and said it seemed like I had just come out of a mental block and was back into one.  He asked me some questions, and that resulted in a very long, very honest, very vulnerable response from me as to what I feel was going on.

Thursday: Speed Work day 2 and my coach was changing up the Tempo Run this week.  After struggling time after time to hit the ladder tempos, he had me running the same amount hard, but this time with just 2 miles in each one.  So 1 mile warm up, 3×2 miles with 0.5 miles recovery between, 1 mile cool down.  I ended up grabbing a wrist band and covering my watch face.  I didn’t set the pace intensity into the workout on my watch.  I decided that it would be what it was that day.  And I ran it well.  I had to stop for a lot of traffic that morning.  And I needed to stretch out my calf a couple of times ( that, btw, feels much better), but it was an impressive run.  One that I was happy with.  I hit the usual tempo pace he wants me to aim for and I didn’t obsess over it or consistently check my watch.  No pressure.  No expectations.  I just let this one ride.  And it worked.  9.5 miles with 6 of them at the proper tempo pace. YES!

Friday: Rest day.  Recovery.  Sleep in.  Except…I haven’t been sleeping well.  Which sucks.  I didn’t get to stretch and then chill and read like I would have liked.  But I did my best to relax.  I checked in with people about long runs, both of which weren’t going to be able to run with me this weekend.  It was also a half day at work.  The original plan was to grab an easy lunch…maybe get grocery shopping done…My roommate and I did grab lunch and headed home.  We ran some easy errands instead of going grocery shopping.  But we did turn on Designated Survivor before I was going to cook dinner.  Except, with 7 minutes left in the episode…the power randomly went out.  I was 7 minutes away from cooking dinner.  Power wasn’t back on by 5:30 (over an hour after it went out)…so we ended up having to go out to eat…again.  We ended up at Dragon King’s Daughter for sushi.  Sushi is one of my favorite pre-race, pre-long run meals.  This was fine with me.  It was just an unexpected expense that night.

Saturday: LONG RUN!  I had a goal of 17-19 on the training plan.  With the awful start to my week, I mentioned to my roommate that I was going to head out early and aim for 19…but I’d be fine if I just did 17.  I used the Maurten 320 Drink Mix for the first time…and LOVED IT.  I never crashed on this run.  I felt strong the entire time.  And yes…I managed 19 solo miles…and my pace stayed pretty consistent and even throughout.  No stomach issues.  I didn’t want to quit.  I didn’t need to randomly stop just to breathe or berate myself for stopping.  It was smooth.  It was the run I needed to round out the week.  And I felt good the rest of the day…refueling, recovering, and…finally grocery shopping (and shopping for my vacation in September too).

Sunday: Recovery run.  4 miles.  Same run I did last week.  It felt good.  I ran a lot of hills on Saturday in my long run, and my legs were definitely feeling that, especially as I tackled one of my least favorite hills along the way.  But, this run was exactly what it was supposed to be…easy, slow, recovery.  And I got some great sunrise views (again…not sleeping well…so hopefully that changes this week).

So, yeah…this week started off rough, but it definitely ended on a high note.  That being said, my coach is taking a WAY different approach with me this week in hopes of giving me the compete reset I need to get back into a proper mindset as I head into my fall marathon.  Wish me luck.  And stay tuned. Because, honestly, I think this is going to be fun.

Project BQ – Marathon Training Week #3

dreams-hopes-poster-rhino-treadmill-unicornWhat a roller coaster of a week.  It had ups and downs and lots of emotional spirals that had nothing to do with the training itself…but life.  And people in my life.  Funny how outside stuff can affect you in different ways.  I will never learn that some people will always feel the need to try to tell me how to do things or what to feel…and some people will try to tear me down because they are unhappy with they are…and some people are just jackasses.

I’ve dealt with a lot of jackasses.  When I’m down, I don’t need to be kicked.  And when I’m up, I don’t need to be torn down.

With all that emotional baggage, let’s dive into this week.

Monday: Another Monday morning recovery run.  He wanted this to be SLOW so my legs would be fresh for the first of two speed sessions this week on Tuesday. He gives me a range and asks me to aim for the middle of the mileage.  My legs were a bit stiff from all the time on the treadmill at the hotel over the weekend, but once I found my stride, I felt good.  I kept the pace conversational.  This was a good run in and of itself and I ended up with the higher of the mileage range.  7 Miles total.  I also wasn’t meeting with my personal trainer this week, so I felt like it would all balance out in the end.  It can be a fine line between doing enough and overdoing it.  I wanted to be very cognizant of how I felt each day and adjust as needed.  I added my extra hip strengtheners into my morning PT exercises as well.

Tuesday: Speed work.  God…I hate speed work.  I value it and why it is part of a training plan (especially one where I need to be able to hit and maintain a certain pace)…but it doesn’t come easy for me.  Ever.  And this week, Daniel was hooking me up with some FRESH HELL.  My first ever 1600 Flat Pyramid workout.  This is what that looks like: 1 Mile WU; 400m-800m-1600m-1600m-800m-400m; 1 Mile CD.  I was instructed to do a 400m-800m recovery jog in between each rep.  And the effort on the reps should be “controlled hard” and likely faster than tempo pace, but not quite as fast as rep pace where I get a full recovery.  It wasn’t fun.  I wasn’t a fan.  But I got it done.  And I felt powerful at the end of it.  I squeezed in my second day of the additional hip strengtheners to the morning stretches and PT exercises.

Wednesday: Wednesday turned into a replay of Monday’s run.  So, I ran it exactly as I had done on Monday.  7 Miles.  Slow.  Easy.  This one ended up being a bit faster than the run I did on Monday…and I was pretty certain that would come back to bite me the following morning.  That being said, I was hoping that my time stretching and foam rolling would help counterbalance that.  I wasn’t checking my watch constantly, because that’s a bad habit that I don’t want to have…so I ran by feel.  I ran too fast.  No personal training this week…so that was it for Wednesday.

Thursday: Speed Work Session #2.  And it was a damn Ladder Tempo that I have yet to master.  This is the third time that Daniel has given me this particular workout, and it always seems to fall on the warmest morning of the week.  This was the same.  It was almost 90 degrees before the sun came up that day.  The Ladder Tempo works like this: 1 Mile WU; 3 Miles @ Tempo; 0.5 Miles Recovery; 2 Miles @ Tempo; 0.5 Miles Recovery; 1 Mile @ Tempo; 1 Mile CD.  The tempo part he wanted me to aim for a pace between 7:20-7:50, but to adjust as needed to run by feel in the heat/humidity.  I’m not good at altering things when paces are assigned.  And after the 2nd Mile of the first tempo…I paused and went inside to grab 2 bottles ice cold water…one to drink in addition to the water with Nuun in my hydration pack, and one to pour over my head.  I made plenty of stops to pull these out of the cooler and attempt to keep cool when I was dying.  I don’t mean to complain about the heat…and normally I wouldn’t…but the heat is KILLING me this year.  And it’s mentally draining when I’m struggling to hit paces that never used to be this hard.

Friday: Rest Day.  I stretched.  I hydrated.  I had my friend Michelle over for dinner, wine (I didn’t drink much because of a long run the next morning).  I stayed up late.  I laughed a lot.  I needed every moment of that.  Even if it meant I went into my long run a bit sleep deprived.

Saturday: Long Run.  I had 16-17 on tap this week.  My friend Christine had 14…so we arranged it so that we could do some of the run together.  The humidity lifted that morning, so it didn’t feel as dreadful out.  It was also the Bra Top Squad meet-up at Seneca Park.  So, Christine and I were going to run about 11 miles and then finish up at Seneca with the rest of the ladies that showed up.  The sun came out.  It did warm up, but it wasn’t the killer heat that had been mentally and physically tearing me down.  Christine and I tackled some hills together (which should make our basically flat marathon seem easy) and worked through our run to the meetup.  After the picture, we parted and I went on to run 6 more miles and ended with 17 for the day.  It was the lift I needed, to be honest.  I needed to feel good.  I was happy with it, even with the laps around the park for the final solo miles.  Cathy was on hand blaring inspirational music from her phone each time I passed.

Sunday: Recovery run day.  I had 4 miles to do, and I headed out early to fit them in.  I made sure to include one big hill…but I also had a nice downhill in the last mile.  I felt pretty good the entire time.  And I paused to take a couple pictures in the early morning light.  Then, I made breakfast and headed out to see Spider-Man: Far From Home at the theater.  After that…I had to finish up some grocery shopping, run some errands, meal prep, and finish up the second season of Westworld.  All of which I accomplished.

As of 8:15 pm tonight, my new schedule hasn’t posted.  But Monday usually is 6 easy miles…so I’m going with the theory that it will remain that way this week.  The rest…well, we’ll see.  But I need to get some rest.  So…stay tuned for (hopefully) some additional blogs this week.  And I’ll catch you all up on what happens this coming week after I work through it.

The Bluegrass BAMR Podcast – Episode 10: “Life as a Celiathlete” with Karen Brady — BluegrassBAMR

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Hey everyone!

A couple of weeks ago, I was honored to be featured on The Bluegrass BAMR Podcast!  I had a blast talking to Stephanie and sharing part of my story (I feel like I could have gone on for at least another hour…but I also like to talk).  Anyway…please go give it a listen.  And be sure you share, like, subscribe and leave a review for the podcast itself.

You can check it out below…or search on your favorite podcast platform!

And thanks again, Stephanie!

 

“Life as a Celiathlete” with Karen Brady Karen Brady, aka The Celiathlete, was diagnosed with Celiac Disease at the age of 30. After some trial and error, and help from a Registered Dietitian, Karen was able to find the nutritional solutions to help fuel her greatest passion: running. Not only has Karen learned to live […]

via The Bluegrass BAMR Podcast – Episode 10: “Life as a Celiathlete” with Karen Brady — BluegrassBAMR

Project BQ – Marathon Training Week #2

dreams-hopes-poster-rhino-treadmill-unicornWell friends…much to everyone’s dismay as a new Team Challenge kicked in for the MRTT/SRTT group…I had a down week this week.  And it might have been just what I needed considering I raced on Thursday and was out of town over the weekend.  Training when a race is on a weird day works for me…but going out of town never makes training easy.  Especially when you are somewhere that isn’t easy to run without venturing out for a ways to a place with sidewalks and safe paths or trails.  It was what it had to be this week.  And, honestly, I never know where I stand on those challenges because I just do what my coach tells me to do.  I never want to overtrain and/or bring about injury because of these fun challenges.  So…I just stay my course and do my thing. As training hadn’t officially started, my coach let me split the total accumulated mileage between Saturday and Sunday into two mid-distance runs as opposed to a short run followed by a long run…as I was limited only to a treadmill.  You tweak things as you need and just do the best you can with what life is offering at the time.

Let’s dive into this week, shall we?

Monday: This was my typical Monday morning run.  6 miles.  Easy pace.  SLOW!!  He assigns me Mondays as a recovery run from any weekend runs that he puts me through.  And with the past week’s Sunday run being rough…it was a good morning to just take it easy, move the legs, and not put much effort into anything.  I survived another humid morning.  I drank a lot of water, trying to stay ahead on hydration this week.  I also met with my personal trainer.  And then…I returned to my Monday evening spin class with Deana.  It was her sing-along class and it was a lot of fun.  Since it was a down week, I did throw in a few extra things as I figured it wouldn’t mess with my training.  Today I also did one of the two days a week I throw in my hip strengthening exercises to my morning PT stretching routine.

Tuesday: No speed work this week.  My Tuesday run kept it simple.  6 more miles, this time at base pace.  Another humid morning, and this time I had to deal with some stomach issues.  UGH.  It happens sometimes when you have Celiac.  But, I got through it and managed to keep a slightly faster pace than Monday.  I followed that up with a round of 10 strides, which I actually managed to do quickly while focusing on form.

Wednesday: Short and easy run this morning.  3 recovery miles.  He told me to run them SLOW…and I did…for the first one.  And somehow that turned into negative splits without me focusing on it.  So…yeah…this one was probably too fast and should have been done slower.  I wasn’t looking at my watch for each mile…I just ran by feel and it DID feel easy.  No personal training because I was racing the following day, but I did do my second day of additional hip strengthening exercises to my morning PT stretching routine.

Thursday: Early morning.  I needed to stretch, drink some coffee, lather up in my sunscreen, get dressed, and head down to Lexington, Kentucky, for my July 4th race.  I have made it a tradition to go to the Bluegrass 10,000 race there.  My former coach is in charge of the pacers.  Just a bonus fact.  She was kind enough to pick up my packet for me on Wednesday because there was NO way I could make it down there to get it…and there is no race day packet pickup.  Let’s hear it for amazing friends in our lives.  The race starts at 7:30.  It was warm, clammy, and humid.  BUT…honestly, it is the best weather this race has had for the 3 years I have run it.  I dressed appropriately for the weather, wearing my very patriotic Wonder Woman outfit.  Because…I am Wonder Woman.  I raced as hard as I could that day.  I did take short walk breaks through three of the water stops.  And I had a guy at Mile 5 spray me with his hose.  It was a good way to keep my body from overdoing it on a hot day.  No shame in that.  I felt strong at the end thanks to that and put in a time that beat out last year’s time.  Even without a course PR or a distance PR…I was proud of my effort that day.  July 4th 10K in the books…and then a pasta lunch and a 6 hour Stranger Things marathon for Season 3.  I had wanted to finish it…but I had to work the following morning, so I needed sleep more than to get an entire season into one day.

Friday: REST DAY! That being said, because this was a down week and my long runs weren’t really going to be out in the heat, or far for that matter…I decided to drop into my old Friday spin class.  It was a class of 2, but Brittney (the instructor), had taken a training class on the bikes our gym has and gave us a new, challenging, and fun way to use the screens on the bike and really get into a good training mode on it.  I was impressed with how my numbers improved.

Saturday: Welcome to the wonderful world of traveling.  I was up in Indianapolis for a convention.  This hotel isn’t near the Monon Trail.  It’s not even in a good area with plenty of sidewalks and areas to go for a run outside.  I knew going into this weekend that I would be on a treadmill and told my coach.  He had me down for 18-20 miles over the entire weekend, with Sunday being a 15 miler.  He was a bit concerned that would be a bit far to run on a treadmill and we discussed, since training wasn’t really starting yet with my change of venue for my fall marathon…we decided that I could break up the distance over the 2 days I was out of town.  I split the difference…starting with 10 miles on Saturday at an easy pace.  I stopped the treadmill at 6 and restarted it because they only would run for an hour at a time.  The fitness center was crowded (very unusual), and I re-fueled and hit go again…this time messing with some speeds, though still keeping the run easy.  Afterwards…a shower, breakfast, and off to some panels at the convention.  Gluten-free pizza that night for supper.  YUM!  I also stayed up WAY too late on Saturday night, so I knew Sunday might be rough.

Sunday: I had an alarm set for 6 am…but I woke up at 5:30 am so I got up and got dressed and hauled down to the fitness center to fit in the second half of my distance for the weekend.  Same run as yesterday, another 10 miles…which this time I started doing varying, but easy, speeds on the treadmill just so I didn’t sleepwalk through the first 6 miles, which felt like what I did on Saturday.  I was very conscious of the extra fatigue due to the late night and not getting my ideal amount of rest, foam rolling, or stretching while out of town.  I try to make time for it, but I literally just didn’t have the time this trip.  I feel like I normally would, but there was a lot going on.  Got it done before anyone else came into the fitness center.  After my shower and a protein bar for breakfast, I came down and saw the fitness center packed.  Just packed.  So I was good to get it done when I did.  Left the convention just after 11:30 and went up to Carmel, Indiana for lunch at Woody’s Library Restaurant.  And then, the long drive home.  My roommate when to buy all the groceries while I meal prepped, unpacked.  I was supposed to stretch and do my PT exercises…but just didn’t have the time with  trying to multitask everything else.  I did fit it in ahead of finishing up the final two episodes of Stranger Things Season 3.  I foam rolled for the first 20 minutes and then it was on the couch and not moving until it was done.

So, this week was lower on mileage and definitely a much needed reprieve from the endless (it seems) marathon training I have been pushing through for almost 2 years now.  My roommate and I calculated it, and I have been training for and running marathons mostly exclusively, for 20 months now.  Thankfully, they have been continuous and have also had PROPER recovery (okay…maybe not the Chicago to Monumental 2018 stretch…but I felt like I was still in good shape and really wanted some form of redemption from the hot mess that was my Chicago Marathon).  So, I am really ready to get the job done this time, and I’m working very hard in my training to do what I need to to reach those goals, while also listening to any cues my body gives me and helps.  If I need extra recovery…I take it.  And it’s fine.  It’s okay to reset.  Never forget that.  Marathon training, or any sort of training, really asks a lot of you.  So nourish your body, get enough sleep, recover like a champ…and you might be amazed with how far you can go and what you can accomplish.

Back to the norm starting this coming week…and now I feel ready for it.

One more thing…running on a treadmill is NOT my favorite thing in the world.  Treadmills hurt my hips and my body so if I can avoid them, I will.  I’m hurting after 2 days of it…but it had to be done.  But, trust me, I will keep that in mind on my recovery run.  Don’t ever get uncomfortable to the point where it can cause you to sustain an injury.  It’s not worth it, friends.

It was nice to not have to die in the humidity for a weekend though.  Bright side!