Project BQ – Marathon Training Week #11

dreams-hopes-poster-rhino-treadmill-unicornSometimes in training, you have to learn how to adapt.  And sometimes that means that the runs might be harder.  Sometimes it means that your hard pace looks slower on paper, but the effort is there.  Sometimes it means that you have to do two days of speed work back-to-back in order to have a bit of a life outside of marathon training.

Guys, I don’t know how I ever fit in gym mornings and time with friends and all that prior to this training cycle.  Because, honestly, I don’t feel like I have much casual, free, leisure time anymore.  I train in the morning, I do personal training sessions two times a week, I go to work, I come home, I stretch and foam roll, and in between all of that…I survive by prepping and eating and just making sure I get plenty of rest so that this body can continue to power through the workouts, training, and eventually, another marathon.

I am tired.  I have been living in a constant state of exhaustion for the past 2 years.  And with this past year, a lot of focus being on prioritizing rest/sleep…I just run out of time.  I knew heading into this week that things were going to get crazy.  Why?

Because I had concert tickets to see Rob Thomas…on Wednesday night.

WEDNESDAY NIGHT!  So, after a bit of debate, I decided the only thing I could do was rearrange my workouts.  I thought all the concerts/shows I had tickets for came AFTER my cruise, but I was wrong.  Rob Thomas slotted in ahead of it.  In the middle of the week.  Not going wasn’t an option.  Fun fact: I met Rob Thomas back in 1998 when I lived in Birmingham, Alabama.  And, it had been FOREVER since I’d made time to go to a concert on a “school night.”  HA!

So, let’s dive in to the insanity of this week.

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

The best part about this past Monday was that it was Labor Day!  HOLIDAY!  Do you know what this meant?  I slept in.  I ran in the daylight.  I had been out at my friend’s house on Sunday night for a Labor Day cookout.  I indulged in more than a few Gluten Free Vegan S’Mores.  I had a good amount of food, and enjoyed my time hanging out with some of my favorite people.  We left late and I crawled into bed without setting an alarm. I woke up at my usual time and made myself NOT get up at that point.  I did get up to stretch and head out for a run in the early morning.  It was sunny, and a little humid, and the easy, recovery run felt a bit harder than it should have.  I think it was the extra sugar that night, but it was worth it.  Campfire S’mores are the best.  The run was nothing to write home about.  I just sort of let myself cruise, but it was a struggle at times, especially near the end.  After over 16 miles of pounding on concrete at marathon pace in the Parklands the day before, my legs were not loving the movement or miles at all.  They felt tired.  And that happens.  I made sure to give them some good foam rolling time.  I was planning on planting  my booty on the couch and binge watching Mindhunter on Netflix all Monday, but one of my best friends was in the hospital for surgery and I went and bought her a gift and delivered it to her.  I did manage some meal prep, 2 episodes of Mindhunter, and finished off the day watching Free Solo with dinner.  It was a long, productive, and very condensed day.  But, that’s holidays for you. The run was a total of 7 miles…nice and easy on very tired legs.

Tuesday: INSTRUCTIONS: TEMPO RUN – 1 MILE WU; 3X2 MILES AT TEMPO (7:20-7:50) W/ 0.5 MILES RECOVERY; 1 MILE CD

UGH!  Speed work.  Not just speed work, but a tempo workout.  I don’t know why tempos stress me out, but they do.  At least this one was with some recovery time and not hard pushes for consecutive miles.  My legs still felt a bit flat, but I decided to just give it my best effort.  I never once stopped.  Even in the humidity and the warmer temps….I came close to nailing this workout. The first mile of the last tempo push was a 7:57 so, but I got back to 7:50 for the second mile.  It was the end of the workout, so I’m not too mad at it.  I’m a little mad at it, because I like to have a bit more perfection with the workouts, but it was what my legs had that day.  I came close and I did it without burning out.  That’s a win.  I did my additional hip strengtheners with my stretches that morning as well.  As for the run, that gave me 9.5 miles for a Tuesday morning.

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

Yes…you read that right.  Two speed work days in a row.  It was my only option with the Rob Thomas concert starting at 8 pm Wednesday night.  I wasn’t going to have the time or energy to wake up at 3:30 am to fit them in per usual on Thursday morning.  I figured I wouldn’t get home until after midnight (I was right), so adjustments had to be made.  I moved my short, recovery run to Thursday and Thursday’s speed session to Wednesday.  At least it was my favorite – Mona Fartleks.  They work like this: 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 ran these SO much better last week.  I was 3 minutes slower overall.  But my legs still felt flat and my hard efforts were all I could manage that morning.  That one mile push was unsuccessful.  I did it, but it had at least 5 (if not a few more) stops just to pound on my legs and try to get them to loosen up, find some flow, and just go.  I was so happy to just have this done and behind me.  It wasn’t easy at all to run this much two days in a row.  Hard runs usually get some recovery time…and there wasn’t enough here.  I did my second day of hip strengthening exercises this morning, foam rolled while drinking my coffee, and even managed my evening stretches before heading out to the concert that night.  It was a messy day.  But sometimes training, and life, gets messy. It was just over 8 miles on the run!

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.

So…it was after midnight when I got out of the Rob Thomas concert and made it home.  Trying to figure out when I would fit in my recovery run…I opted, since I was up and awake at that point, to just suit up, gear up, and go out and do it before heading to bed.  The midnight temperature was in the low 70s, but there was no humidity and a nice breeze.  And, for the first time all week, my legs decided that they felt good.  I felt very light on my feet, free, and able to open up.  I didn’t push pace or anything.  I didn’t even have to stop, slowing down every time I needed to cross the busy road because there was ALWAYS a car.  Seriously, why are there so many cars on the road at midnight.  But I felt amazing.  I did 4 miles.  And they felt glorious…despite being completely exhausted and worn out from the early morning, speed work, real work, concert…all the things.  It was a nice surprise and was the lift I finally needed to feel a bit better about my runs this week.  Let’s hear it for small miracles.

Friday: Rest Day.  It’s always a rest day.  I have a big weekend ahead of me, so this was really needed.  I really made a point to get to bed at a decent time the night before.  And to SLEEP!  Really sleep.  Except I couldn’t.  And I ended up waking up at normal time.  I made myself stay in bed for a bit longer and got up about 30 minutes before my alarm.  I tried.  I really did.  I took a shower, stretched, drank water, ate breakfast, got ready for work and went into the office. With so much going on, I kept track of my nutrition, rested my legs, stretched, foam rolled, and started to prepare for the weekend.  God, I always look forward to Friday.  Respect and learn to love those rest days.  They are more important than the days you are running. These are the days that help your body get stronger, faster, better.  I might be the only runner in the history of ever who looks forward to and loves rest days!

Saturday: INSTRUCTIONS: BASE RUN – GOAL 7 MILES – EASY EFFORT – TRY NO WATCH AGAIN

I was going running with my friend, Dennis this Saturday morning.  Woke up early to fit in my stretching and give me time to lather up the sunscreen and fuel before heading over the river to meet up with him at the Big Four Bridge.  I had told him that because I had to throw some race paces into my Sunday run now (making it more of a race than a training run), I really needed to take this run easy.  Dennis has one gear…and it’s GO.  But he was doing a 25 mile bike ride that morning after the run so we were going to keep it easy.  And that…didn’t happen.  He blames me.  He claims that he’d shout out our pace and I’d say we needed to slow it down and then wouldn’t.  Maybe he’s right.  Maybe it was him.  Who is to say.  We turned around halfway and when we headed back up the bridge into the last mile, he took off and I let him go. After all,  I was racing the following day and he was not.  I met up with him at the finish, texted my roommate to come and get me before heading home to shower, eat, and head out to grocery shop and get some more vacation shopping done.  I did manage to get my costume locked down for my cruise.  It did mean that I didn’t get much time off my feet.  I went out for “magic sushi,” the vegan sushi that has been my go-to pre-long run meal.  Then, I foam rolled and stretched that evening and then went to bed early.

Sunday: DOWNTOWN DOUBLER 30K – INSTRUCTIONS: PLAN ON SHOOTING FOR 10-14 MILES AT RP FOR THIS ONE

I woke up just before my alarm again this morning, probably the nerves of having to race a race.  Let’s face it…I have been using most, if not all, as training runs in the past.  But, while still feeling wiped from a messed up week of sleep, I wasn’t feeling bad at all in the morning.  I decided to treat this like marathon morning (let’s face it…I was supposed to be running a marathon in Erie, PA today had I been able to register before it sold out), and fueled as I intend to the actual marathon morning.  So, my first breakfast happened.  Then I stretched, got dressed, put on sunscreen.  Prepared my fuel, which has been Maurten and it has been a GAME CHANGER for me.  I packed a small bottle of it to take during the race along with a gel pack to take near the end.  I never want to crash on a race, and my system of fueling hasn’t let me down yet.  My roommate and I left the apartment and headed down to downtown New Albany, where the race was starting on the beautiful Greenway.  For the 30K, runners would make 2 loops of the course.  I was starting to second guess my enthusiasm for doing the 30K over the 15K…but too late to turn back now.  My initial plan was to run 2 miles as a warm up, hit it for the middle 14 (if I felt good), and then use the final miles as a cool down.  In my enthusiasm, I just took off at the start, so when I hit the first mile at a race pace (faster, really), I decided I would race the first 10 to 14 and then cool down in the last part of the race.  I will do an actual post on this race, but it went REALLY well for me.  I executed my fueling perfectly, even at the faster pace, and I managed a time good enough for 2nd in my age division.  Stay tuned for a post.  After the race, and after getting delayed by a train stopping on the tracks and blocking the parking lot, my roommate, myself, and our friends (who did the 15K) Ron & Shawn met with us for coffee at Heine Bros.  Afterwards, I came home to shower, clean, meal prep, and get some laundry done.  Also stretched and foam rolled.  Ready for a breather!

My coach did forget that I was heading on my cruise at the end of the week and had a down/recovery week planned, but he switched it up to the following week so I won’t have to run as much or as hard on a cruise ship.  That was nice of him.  But that does mean I have a pretty stacked week again after a hard effort.  Just going to do what I can and hope my recovery really comes along.

Stay tuned!

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Project BQ – Marathon Training Week #10

dreams-hopes-poster-rhino-treadmill-unicornHoly crap, you guys!!  Can you believe that it’s been 10 weeks of training?  It feels like I’ve been doing this for 2 straight years.  Oh…wait…I haven’t stopped marathon training since I started training for Dopey 2018…which means…September 2017.

That’s two years of, dare I say it, injury-free training.  I mean, yeah…I fell down 3 times, but those were bruises, scrapes and just some minor inflammation.  My training has become smarter, more challenging, a bit more demanding at times…but for 2 years, I have been chasing a time goal and I’m finally ready to hit the mark.

We inch closer.  In fact, next week would have been the marathon I was going to run to attempt a 2020 BQ before changing it over to 2021.  And while its still early, the current temps for Erie look PERFECT.  I will NOT be bitter.

So, let’s jump into this week of training, shall we?

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

That’s right.  My usual Monday run.  I had heard rumors that we were supposed to have some cooler mornings.  This was not one of them.  It was around 73 degrees.  I wasn’t loving that.  But…it was just an easy, recovery run.  But, it was also supposed to start raining.  With no thunder or lightning on, and the rain light…I just went for it.  Easy pace.  My left hip flexor was still niggling at me from my Thursday treadmill run.  MEH. It didn’t bother me while running though.  I actually, because I run with my watch covered, lost track of my mileage and went one extra mile.  That was not intentional.  But, hey, the easy pace and the misty rain actually felt good so I wasn’t mad at it.  8 miles to start off the week.  I did my extra hip strengthening exercises with my stretches.  And then I met with Corey for a TON of fresh hell training moves that included box jumps.  Box. Jumps.  This girl isn’t much of a jumper.  But, he got me through it all.

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

Another morning in the low 70s.  MEH.  And I felt like the humidity was back in full swing too.  Oh, and a chance for rain was back as well.  I hate wearing a hat, and here I am starting off my week with a hat on my head to attempt to keep that rain off my face.  I don’t think it even rained at during the time I was out there.  This was the same distance as Monday, but I fell into stride easier.  I felt better rested.  My hip flexor felt a little better.   I ended up with 7.5 easy miles…then got to blast out 0.6 miles of strides.  My first one felt a little stiff, but my legs got moving after that and I managed some 5:00 paces.  LOVE THAT!!  I love it when my legs cooperate with me.   And I felt good afterwards.  But whenever my coach throws strides at me, that means speed work is coming.  And you know…with only one day during the week, that means the weekend holds some paced runs.  OY!  But Tuesday went well, and I fit in the second day of additional hip strengtheners with my morning stretches.

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

 If you are new to my blog, you might not be familiar with Mona Fartleks.  Don’t worry, I wasn’t either until I started working with Daniel, my coach.  They work like this: 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.  Of all the speed work that I can get assigned during the week, this one is my absolute favorite to do.  I don’t know why.  The intervals work out to be just over 3 miles.  In the end, I end up with 7 miles total.  That being said, my first push felt a little off.  But I soon found my stride, and while it did feel a bit harder this week, I ended up having one of my better attempts at this workout.  The humidity in the air that early in the morning did make that 1 mile push a bit of a struggle.  I finished it up and was thankful to have those cool down miles to reign it in and just polish up the workout.  I was happy with this.  I met with Corey again for my personal training session and he had me working those “fast twitch” muscles.  It was pure hell.  But I made him laugh a few times.  WINNING!

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.

You are correct, my fellow readers…this is usually my Wednesday run.  But, as I told you…my weekend is pretty stacked as far as long run and workouts go.  So I had an early session and my usual do whatever you want however you feel run…moved to Thursday.  I slept in an extra 30 minutes.  It was glorious.  It was also 57 beautiful degrees this morning.  That, too, was glorious. I loved it.  I loved how good it felt.  My easy pace was actually faster than I thought I was moving.  I loved finding that out at the end too.  I was just going with the flow.  Breathing.  Letting my legs do what they felt while not working too hard.  After all, recovery was still the most important part of this run.  I honestly could have run further.  Longer.  And I would have still felt great.  But I knew I needed to really just get this body recovered for the weekend.  So, I did my usual 4 miles.  My quads were feeling that training with Corey from the day before…so I figured not to press my luck.  But, damn…it felt amazing out there.

Friday:  You know the drill by now.  Friday’s are made for rest.  Friday’s are made for sleeping in.  Friday’s are made for reading.  Stretching.  Eating well.  Getting to bed early.  Except that early bedtime wasn’t happening this time.  After a relaxing morning, and getting through the day at the office…it was the last of the weirdly timed Louisville City FC soccer matches.  Friday night.  MEH.  But, I will show up and cheer and hopefully get enough sleep before attempting my first of 2 paced long runs this weekend.  And for the record…we tied in the soccer match.  It was scrappy.

Saturday: INSTRUCTIONS: 11 – 13 MILES WITH 3 MILE FAST FINISH – EASY DOES IT UNTIL FAST FINISH AT THE END

I thought I had this one planned out perfectly.  Mindless and a bit challenging throughout, even with the fast finish at the end.  There is a race that does a 5 mile loop near where I live, so I set out to run that twice, and then run fast down the street to the halfway point (this involves some rollers) and then back up (same rollers) to finish it out.  But, what I didn’t count on was that the community park I’d run through would be having some paving done.  Thus, it cut my first loop short at 3.3 miles into the run.  Adjust.  I turned around and ran back the way I came, then set out to run the parking lots at the university before heading back toward my home with the fast finish.  This actually was a perfect morning for running.  It was 71 degrees to start, but there was a lot of cloud cover and a nice breeze.  The fast finish was miscalculated and I needed some extra, so I turned down a nearby road, and into lines of cars from a yard sale going on.  Extra level of difficulty.  I got out of there, made a loop and finished up in the parking lot at my apartments.  I successfully got it done.  My fast finish got a bit faster with each mile, so that’s a win.  Even with the rollers, the hill, and the cars.  Pretty happy with how this one turned out.  It was a perfect morning for a run.  Then, I got to go hang with my friend, Laura, and grab (magic) sushi for dinner.  Setting up for my next challenge the following morning.

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

Seriously, my coach must be trying to kill me.  This is the 5th time he has thrown this workout at me…and this time he added some fresh hell.  The one mile fast finish before the cool down.  OY!!  Thankfully, my friend Ron was feeling the need to be tortured for a little while and said he’d give this workout a try this morning.  We met up at The Parklands and got started after I had a Facetime with a friend of mine who is in the hospital.  I hope to go see her tomorrow and bring her some good vibes and love.  This run was definitely for her.  We started off with an easy warmup and then hit the first set of marathon paces.  He was really good at reining me back when I picked up too fast and after the first interval, he said he felt good enough to go to the turnaround point with me.  So, we started the next interval and made it to the turnaround and was able to hit it once more.  With the sun creeping higher, he warned me that he might fall back on these last intervals.  We started them up, and on a hill, I went and he didn’t.  But he did VERY well running those paces with me and I was so happy to have the distraction.  I turned around at the parking lot to head back out for the last interval, recovery, and fast finish before my cool down.  I turned around at the halfway point. Overall, this run got me a total of 16.75 for the day.  Whew.  It was a hard weekend but I came through it, and definitely NAILED this workout this time.  I am thankful to have the assist from Ron.  It was a HUGE help!

With the labor day weekend upon us, I am totally looking forward to Sunday evening with my friends, Melissa & Paul (and Carrick by default).  We have a tradition of cookouts and just enjoying these long weekends together.  A year ago we were in Hawaii together getting ready to run the Kauai Half Marathon.  And then, tomorrow, off to go visit my friend in the hospital.  Busy weekend.  But I love my friends and love having time with them…under very different circumstances.

Happy Labor Day Weekend, loves!

Project BQ – Marathon Training Week #9

dreams-hopes-poster-rhino-treadmill-unicornEver feel like a week was out to get you?  I felt that way the moment my coach sent through this week’s plan.  It was stacked.  It was asking a lot on my speed work days.  It was challenging me.  I knew it would require earlier bedtimes and early wakeup alarms.  And I was prepared for it.  But…it seemed the universe had other plans for me…

Let’s dive in…

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

After spending so much time last weekend in the heat and humidity, the last thing I wanted to do on Monday morning was get up and head out into the heat and humidity.  I was happy to have the easy, recovery run.  I got up and got dressed to head out on my run and…thunder and lightning started.  I was NOT happy with that.  I was prepared to head to the gym if needed, but it seemed to pass as I started my stretches.  Without the sound of thunder or lightning flashes, I headed back out and just took it easy.  My watch was covered…and I started to concern myself a little more with a strange white truck that would just pull around and park and sit…and it kept doing this.  I ended up looping my mace over my hand just in case, but it ended up driving off and didn’t return as I finished up.  Despite the late start, I got in an easy 7 miles.  I was soaked because it was SUPER humid outside, so I went inside to shower and finish up my stretches with the additional hip strengtheners.  I also met with Corey that afternoon for my personal training session.  He had some fresh hell in store for me.  Plyometrics.  Box jumps.  Push ups.  LOTS.  My knees and, strangely, my ribs felt those box jumps the rest of the week.

Tuesday: INSTRUCTIONS: MARATHON PACE – 1-2 MILES WU; 6-8 MILES MP; 1-2 MILES CD

What can I say?  I really, really wanted to push myself on this and test my endurance.  It was HUMID and close to 80 degrees at the start of this run…which happened to start prior to 3 am.  No joke.  I did go inside to get extra water and electrolytes and stopped just a few times to utilize them.  But this run went better than I anticipated.  Considering my legs were really feeling my personal training session, I was a bit nervous about how this would go.  That being said, the longer warmup did help and once I got loosened up, I started to feel better and better.  I did use my Aftershokz headphones again…and loved that when it started to get hard, John Parr’s “Man in Motion (St. Elmo’s Fire)” came on, followed immediately by this year’s theme song, Panic At The Disco’s “High Hopes.”  It was enough to keep me going and pushing a little more.  My iPod keeps dying though on some of these hotter runs, and at first I thought it was the headphones, but now I’m pretty certain it’s the iPod.  Probably from the amount of sweat my body is producing.  Can’t help that.  But I got in just over 12 miles on a Tuesday morning.  Went inside to shower and stretch.

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.  One month of it now.  This time, however, I didn’t opt to go to spin class.  I really wanted to go, but I needed to fit in a second round of my hip strengtheners AND…I had a major speed workout on Thursday, so I needed refreshed legs.  My personal training session was cancelled because Corey comes over from Kentucky and…Trump was in town and shutting down roads.  This is also why I didn’t get a soft pretzel.  MEH!  So, I put in 4 miles, just like the weeks before, and then showered, did my PT exercises and stretches with the additional hip strengthening stuff and called it a day.  I was still sore in my knees (weird for me…my knees never bother me).  I hope to get back to spin this coming week.

Thursday: TEMPO RUN – 1 MILE WU; 3X2 MILES AT TEMPO (7:20-7:50); 0.5 MILES RECOVERY; 1 MILE CD

If there was any doubt that this wasn’t my week…try waking up for the second time to thunder, lightning, strong winds, and heavy rain.  It was insane.  It was loud and violent enough that my friend, Melissa, texted me to make sure I wasn’t outside in the storm and if I was if she needed to come get me and take me home.  Do I have amazing friends, or what?  I kept hoping that the storms would pass, but they hung around all morning.  So, I did my morning stretches and then got my stuff together and…drove through light rain, but the lightning and thunder, to the gym.  Where I did my speed work…on the treadmill.  This was a huge step for me.  Running fast on a treadmill gives me A LOT of anxiety.  But, my friend, Jim wasn’t able to swim due to the storms, so he came up and ran on the treadmill next to me and kept me company.  I started off with an easy run and when that first mile was done, I pushed the speed up to 7:47.  It was all I dared to do on the treadmill.  In hindsight, I could have pushed it more, because I did get comfortable with this pace in the 2 mile pushes.  When I started the first one, I really, really wanted to stop…but Jim was there…and that would be really stupid to stop so soon into the push.  So, thanks to Jim…I actually did the workout as I should have.  YAY!  I was happy to have it done, and started to get some confidence back about working some speed and distance on the treadmill.

Friday: Per the usual…complete rest day.  Sleep in.  Shower.  Stretch.  Read.  Drink coffee.  Head into work.  Get magical sushi.  Prepare for Saturday long run.  This is how I rest day.  I take it super seriously.  I used to think I could ignore actual rest.  Do that “active recovery.”  Let’s face it, friends…active recovery is basically not resting.  IT. IS. OKAY. TO. TAKE. A. DAY. OR. TWO. OFF.  I promise, you’ll actually be fitter for it.  So, I kept it lowkey.  I got my sushi.  I stretched.  I did it all…and I went to bed early so that I could get up early and head out for my long run.  Alone.  Again.

Saturday: INSTRUCTIONS: 17-20 MILE LONG RUN – EASY PACE – DON’T PUSH IT! AND PRACTIVE RACE-DAY FUELING STRATEGY.

Okay, first of all…this run was pretty much done at or under my marathon pace for MOST of the miles.  But I honestly wasn’t pushing the pace at all.  Not one bit.  I wanted to be super careful because my left hip flexor is acting up after pushing some speed work for 9.5 miles on a treadmill during Thursday’s thunderstorms.  The important takeaway from today was that I felt good.  The temperature was perfect.  The sun was out and the sky was clear, and yet it didn’t really wear me out or kill me on the run.  I hit hills, because they make you stronger, right…with the hardest hills coming in the final three miles of this particular route.  I felt good.  I did practice my fueling and really think I have it nailed down.  I am really thankful for finding Maurten and having something work SO WELL for me.  I seriously have endless energy…even at the end of a run.  I never crash.  I never feel like I’m dragging.  I can’t say enough good things about it.  So, my pace might not look like I didn’t push it, but I honestly didn’t.  I feel good about this.  I am starting to have a phenomenal feeling about Monumental.  Then I went and sat out in the sun to watch Louisville City FC win against North Carolina at Slugger Field.  WOOT!

Sunday: INSTRUCTIONS: 3-4 MILES EASY, RECOVERY RUN. SLOW!!

I, surprisingly, felt pretty good on Sunday morning.  I woke up, did my stretches and got ready to head out to chase my Sunday morning sunrise.  I didn’t push any pace.  I just took in the beautiful sky and headed up to the park to watch the sun come up over the lake.  It’s my favorite Sunday summer tradition.  It keeps happening later and later as the summer draws to a close.  It makes me sad, because I used to be able to get it in before there was much traffic or people milling about.  But not these days.  I did get to wave and say good morning to three very attractive firefighters on my way into the park, so I count that as a win!  I focused on the purpose of this run: recovery.  The hip flexor was still slightly sore…but it felt way better today than yesterday.  Will definitely do a couple rounds of rolling again today.

And with that…this week of training draws to a close. I’m proud of the effort I put in this week, and the miles that I managed to log.  This was a stacked and really tough week.  Again, I think that my coach is getting this out of the way now…so that when I’m on vacation, on a cruise, at Disney World…I can be a bit more relaxed with the training.  Crossing my fingers anyway.  Because a long run around a cruise ship is doable…but not my idea of a relaxing vacation.

Now I sit here and wait for what fresh hell this week brings.  I hope you all are having a good training  cycle this time around!

 

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…

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 #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 #4

dreams-hopes-poster-rhino-treadmill-unicornHow can I describe this week?  What word can I use that will basically sum everything up?  Oh…I know…

HOT!

From mornings in the 80s to real feel temps in the triple digits…this week did everything it could to destroy me.  I persevered, but I was wrecked at the end of it.  But, let’s hear it for getting it done.  Even if it wasn’t pretty.  And even if it wasn’t perfect.

(And we all know that I’m a perfectionist because…Virgo…so that’s not easy for me to deal with).

So…how about we dive into the week that wrapped up my first month of training with today (Sunday, July 21, 2019), marking 16 weeks out from the Indianapolis Monumental Marathon.  So, let’s all settle into ice baths (HA…just kidding…I don’t do ice baths), stay cool, and review the events of this crazy week.

Monday: Every Monday, I pretty much have the same run.  5-7 miles (aiming for 6) and an easy recovery pace.  It was 80 degrees at 3:30 am, so I knew that this wasn’t going to be a day where pace was even pushed.  Once my legs warmed up and woke up, I fell into a natural stride and the easy pace started to finally feel good.  I extended it to the full 7 miles for that reason.  I went ahead and did my additional hip strengtheners during my stretches because I had just enough time to fit it in.  And later that afternoon, I had my personal training session with Corey.  And we had it outside.  Which was super fun because it wasn’t overly humid out.  Basically…a little bit of everything.

Tuesday: Hello, speed work.  One of these days I hope to get to the track and see how I do on a flat track.  But this week…it wasn’t going to work.  Nope.  Not one bit.  The speed work this week was my favorite of the workouts that Daniel assigns: Mona Fartleks.  These are fun and challenging and definitely keep it interesting.  Mona Fartleks work like this: 2 mile warm up; 2×90 seconds, 4×60 seconds, 4×30 seconds, 4×15 seconds (with equal recovery time in between each rep); 2 mile cool down.  I felt like I was moving faster than I apparently was.  I blame the humidity.

Wednesday: It was a recovery day.  A short, easy, deliberate pace for me.  I got up at usual time though because I always try to fit in two days of my additional hip strengtheners, and they take some times.  The shorter run did allow for this.  And I took it easy on the run (somehow did negative splits…I can never do this when I try), and then got in the stretches and additional exercises.  This morning, I also had my 6 year check-up with my dermatologist.  He cleared me for another year, but did say that he wanted me to start running with a hat or do rag covering the top of my head. MEH.  I hate how I look in hats, and my head gets really hot when I cover it with anything.  But, my skin is more important, so I got on Amazon and placed an order from Buff, for both a hat and buff to use on my head.  I had my second day of personal training with Corey this afternoon too.  He had some serious fresh hell exercises ready for me.

Thursday: Welcome to Day #1 of the Extreme Heat Warning that was going to span the entire rest of the week.  So, believe me when I say that I was looking forward to taking Friday off.  It was HOT that morning.  Around 80 degrees before the sun was up.  MEH.  I had 9 miles on tap.  Nothing fast.  Nothing hard.  Just a base pace run.  It wasn’t easy in air you can wear.  Not at all.  I was so soaked in sweat that morning that my running shorts wanted to fall off my hips.  This sort of heat is serious business and people who downplay it are not smart people.  Whether you react to it or not…it’s hot.  Be safe.  I survived, even though I looked like I had gone swimming.

Friday: Day off.  Rest.  Slept in.  Showered.  Stretched.  Read some more of “Stay Sexy and Don’t Get Murdered,” by the My Favorite Murder ladies – Karen Kilgariff and Georgia Hardstark.  If you don’t listen to that podcast…YOU NEED TO!  If you haven’t read the book…YOU NEED TO!  Trust me.  Went to work that day.  Then went out for some sushi at Dragon King’s Daughter…because it was too hot too cook and…we made it through a busy week…why not treat yourself a little?  I love vegan sushi.  It made me happy.  Plus…it was not just good carb loading for my weekend ahead, but also had some additional sodium to prep for the heat.

Saturday: Long run day.  One of them.  Because we were back to some back-to-back workout runs that I did a couple of weeks ago.  I met up with my friend Ron, on an extremely hot morning.  It was real feel 90 degrees and we started at 6:30 am.  Cathy got up early on a weekend to actually drop me off at the starting point, because she had a cooler full of cold water bottles and she was going to meet us at the turn-around point so we could cool off with cold water to drink and pour over us as needed.  This was also my first time running in the ultra-light Buff hat.  I still think it makes my head hot.  I will fight you.  Ron and I kept the pace easy, but challenging.  And he’s really good about telling me to ease back on pace because sometimes I feel good and that helps me to keep out of the “now I feel like crap” zone that likely will come sooner rather than later.  We did 10 miles together.  His training ended there.  I still had 2 more “fast finish” miles to go.  MEH.  I took another cold water break before I left to go and get those done.  I knew in the heat that it would not be super fast, but the effort was there.  Both miles were in the low 8s which is in my marathon pace zone…but definitely not the fast finish I can usual produce.  Iced coffee, a shower, and some air conditioned shopping later…I started to feel recovered.  With heat indexes in the triple digits, and me needing to not be dehydrated going into Sunday, we skipped the Louisville City FC match (we would have baked).  I went to bed after watching Chernobyl on HBO (we started it on Wednesday night) and hoped to rest up because I was setting yet another early alarm.

Sunday: I had texted Daniel on Saturday afternoon regarding my Sunday workout.  I knew it was going to be impossible.  He told me to go off of effort and not pace.  But even with effort, this run was pretty much impossible to do without multiple, numerous, sometimes air-conditioned stops.  I loaded up a cooler when I headed out to put on the back of my car.  It had one bottle of water to drink and one bottle to use to pour over my head.  I had frozen two small (5 oz) bottles the night before to allow to melt while I was running so I could snag them from the pockets of my Nathan hydration vest and pour over my head if needed before I could get to a good point near my car.  I looped this entire run.  I wore the Buff as a do rag, despite being out before the sun was up.  I just wanted to see if it made my head overheat.  The jury is still out on that.  But I died.  I died so hard on this run.  No mile came without a stop or two.  My effort was not as hard as I would normally push.  It makes me feel like I just can’t string together hard pushes in runs, even when racing, and it’s bothering me so much.  I know that it was 90 degrees at 4 am this day…but it still bothers me on a fundamental level.  Want me to feel out of shape…let me fail at a workout.  And this one was the one that nearly killed me a couple of weeks ago.  1 mile warm up; 3×4 miles @ marathon pace (with 4 minutes recovery); 1 mile cool down.  It was bad.  It went completely off the rails for the second time.  And I just need to prove to MYSELF that I can do these more challenging workouts.  I’m tired of feeling like I failed or having people make me feel like I’m a failure for wilting in this heat.  I drank water, finished off Chernobyl, and have been meal prepping ever since.

It was a rough week, friends.  I just need things to start clicking.  I need to start feeling excited, confident, and prepared.  I’m not there right now.  I’m not even excited.  And that’s definitely not where I want to mentally be with 4 months to go.  So, we’ll see what happens in this coming week.

Fingers crossed that the heat never gets this hot again.  But it’s only July.  So I won’t hold my breath.