Project BQ – Marathon Training Week #20

dreams-hopes-poster-rhino-treadmill-unicornI don’t know how I made it through these last 20 weeks, but with that said…race week has arrived.  I’m both nervous, excited, anxious, and calm.  How is it possible to feel all the things and remain sane?  Well, the vote is still out on that whole remaining sane thing.  HA!

This was definitely a week to turn it down.  And my coach gave me specific instructions that he didn’t want me to take a complete back seat this week, but I could move or change whatever I needed to going into it.  I didn’t change a damn thing.  I did, however, knock my recovery runs down one mile and made sure to keep that pace nice…and…easy.  The last thing I wanted was to go into race morning with lactic acid hanging around in these legs.  NOPE NOPE NOPE!

As I mentioned previously, my coach does an untraditional taper.  He does lower mileage (although I was in the 60s, 50s, 40s for the last three weeks)…kinda.  He makes a lot of it all about that speed work.  Getting those legs to fire…right at the end of a run…when they are the most exhausted.  But this week really didn’t have too much on it.  My longest run was 7 miles, and that was the ONLY one that really had a speed element to it.  And it was a 4 mile fast finish.  Other than that…strides on the last day I ran before the race.  But I’ll cover all of that in this week recap.

It’s race week…let’s go!

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

I love that even in taper, my coach trusts me with “Choose Your Own Adventure” runs.  Knowing that this is race week, I really wanted to make my primary focus recovery.  I want to hit that start line feeling fresh and ready.  I was stressing over the forecast a little too much, because it looks like this will be my coldest marathon I have run.  Thanks to Canada and this arctic blast that is attacking our nation.  HA!  Anyway, I woke up to weather JUST above freezing.  So it was a long sleeve, capris kind of a run.  I didn’t wear my Dunkin’ Donuts hat…don’t know why.  I just didn’t.  And the legs did a little shakeout.  They felt good for a Monday.  I opted to do 4 instead of my usual 5 miles…and somehow snagged some negative splits in the process.  I called it a day.  No personal training.  Just my normal PT stretches.  I didn’t even do the additional hip strengtheners this week, not wanting to accidentally tweak something.  Simple.  Basic.  Got it done.

Tuesday: INSTRUCTIONS: 5-8 MILES WITH 3-5 MILE FINISH AT MARATHON PACE – GOAL 6.5 MILES – EASY DOES IT UNTIL THE FAST FINISH AT THE END

I woke up on Tuesday morning to 50 degree weather.  Yep.  From 33 degrees Monday morning to 50 degrees on Tuesday.  Fun times.  I knew he gave me the option of 8 miles…and if this was training on a normal week and I was feeling good…I might have pushed for it.  BUT…it’s taper.  It’s race week. I don’t like half miles…so I rounded up to 7…and I opted to go right in the middle with that fast finish, doing 3 easy miles and pushing pace on those last 4.  It felt hard.  It shouldn’t have felt hard.  But, I did at least get it done.  My sinuses were having a fun reaction to the yo-yo temperatures, so that was fun.  Other than that…I took it for what it was.  Finished as strong as I could for the day, then went inside to shower and just do my usual stretching.  Keeping it nice and easy.  Oh, and I went and voted.  Because that needed to happen!

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.

Second verse, same as the first.  My only other “Choose Your Own Adventure” run for the week.  Happy to have had 2 of these.  I opted to do 4 again, unless I just wasn’t feeling it.  That’s the glory about these…I control them.  I did make a note to back off on pace and just let the legs work a little less.  My last 2 miles were much quicker than my first 2 miles, but that’s because it took me 2 miles to feel warm.  Isn’t that fun.  OH…did I not mention that the temperature dipped back down to just above freezing again?  Another morning with 33 degrees.  Oh…joy.  And the fact that I went from a warm apartment to run and it took me 2 miles to get my legs going was a bit of a concern.  I just tried very hard not to let it get into my head.  I did my stretches twice that morning.  And I foam rolled before work.  After work, I had a sports massage and I was so thankful for that.  Basically all that is holding me back right now is the weather.

Thursday: BASE FUN 4-8 MILES + 4-6 STRIDES – GOAL 6 MILES – EASY OVERALL EFFORT

It was another rainy Thursday morning.  Just like last week.  UGH.  MEH.  BLAH.  I originally had thought about just doing the run on the treadmill, but I can’t do strides on the tready.  Nope.  So…I opted to just go and get it done.  It never stopped raining on me…but thankfully, we were back up to 50 degrees.  WHAT THE HELL WEATHER?!  So, I definitely didn’t want to push anything. Not even the hills I go up and down.  This was one of my slowest training runs to date.  And some of it might have been fear of slipping on the wet pavement and falling.  I won’t lie.  But I really just wanted it all to feel super easy.  It didn’t.  I blame the rain.  But, I did get in 6 miles.  See…I was given the option of going up to 8…but I really am doing JUST what needs to be done this week.  I reset for strides and pushed those legs on some short sprints…then went inside to take a hot shower, stretch, and get to work.  I met my friend, Melissa, for coffee after work…and she gave me my start line pep talk just in case she couldn’t get that out at my start line.  I appreciated it.  Went home to eat dinner.  Was supposed to pack.  Didn’t pack.  Went to bed by 8:30…because I really wanted to get some quality sleep knowing that I probably won’t sleep much on Friday night.

Friday: REST/RECOVERY DAY!

Thank God for small miracles.  I woke up at normal time…of course.  I didn’t set an alarm.  I just woke up.  So I lounged and dozed and finally got up at 5 am.  I showered.  I stretched.  I was thankful to not have to do one single mile today.  I was thankful that it was 26 degrees outside and I got to stay inside, stretch, hydrate, and sit under my snuggie, working on this blog.  That’s what I did.  I eventually made breakfast and my roommate and I got to packing…pretty much every option for any scenario on race day.  I still don’t know what I should or want to wear during the race.  We haven’t had weather this cold yet here…so I am at a total loss.  Not to mention, I have never run a marathon or a long distance run in temperatures like this.  It doesn’t sound fun.  It’s producing a lot of anxiety…but we’re working through it.  We had to wait for Dragon King’s Daughter to open so I could order my “magic sushi” to take with me to Indianapolis.  Then we hit the road to get up to Indy, check into the hotel, and hit the expo.  The rest of the time, I was going to spend in the hotel…rolling, stretching, and keeping myself off my feet.  I wanted to feel good Saturday morning.

Saturday: CNO FINANCIAL GROUP INDIANAPOLIS MONUMENTAL MARATHON

Goal: Qualify for Boston – needed 3:40 time.

MISSION ACCOMPLISHED!

Finished in 3:35:13.

More to come in actual post race recap!  This girl is going back to Boston in 2021!  This is my second fastest marathon…EVER.  This beats out my 2nd marathon, the Marshall Marathon, by about 42 seconds.  Super proud.  Super sore.  But my day didn’t end with that finish line.  Then I went and sat outside in Indianapolis for the USL Eastern Conference Finals between the Indy Eleven and…Louisville City FC.  We won.  In overtime.  It was a long day of being cold.

Sunday: REST/RECOVERY DAY!

I just can’t sleep the night after I run a marathon.  I was up until after midnight, watching Mindhunter (finished Season 2) and was still NOT tired.  I tossed and turned all night.  Finally got up and decided to finish this blog.  Will take a short 20 minute walk on the hotel treadmill this morning before grabbing breakfast, packing, loading up the car, and heading out for some shopping and lunch (you know I’m going to Woody’s).  Then, the long car ride home to Louisville, where I still need to buy groceries, meal prep, and all the usual stuff.  This coming week will bring my 20-30 minute walks (just like I did post Glass City Marathon in April).  I want to get back to spin classes…all the stuff I stopped doing when marathon training took over my life.  Looking forward to this recovery time while I make plans for 2020, which now doesn’t need to include a marathon!

Project BQ – Marathon Training Week #19

dreams-hopes-poster-rhino-treadmill-unicornGuys…we have 19 weeks of hard training down…and only one more to go until the big day.  Am I nervous?  Of course.  There’s something scary about putting your goals out there for people to see…for putting your training out there for people to read.  Setting big goals in and of themselves can be a scary ordeal.

But there is no turning back now.  We’re in the homestretch.  That start line and that finish line are waiting…

So let’s do this thing.

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

I was so thankful to have another Monday as a “Choose Your Own Adventure” kind of run.  After moving my long run last week to Sunday, it was nice to not have to worry about hitting paces or doing some sort of workout.  I didn’t know this, however, until the morning when I woke up.  My coach sends through my plan after his children go to bed…and I had already gone to bed ahead of that.  What can I say?  Rest and sleep have been a priority this entire training cycle and it has made a world of difference.  So…I went out there, watch covered, and put in some miles.  I kept it easy and relaxed and just let my legs do what they needed and wanted to do that day.  No pressure.  No anxiety.  Just a simple run to shake out the legs.  I finished up with 5 miles for the morning, because my legs felt that good.  I did my additional hip strengthening exercises with my morning round of stretches this morning.  Then, at noon, at met with my personal trainer, Corey, who put me through a leg day workout, targeting some muscles that don’t get a lot of love.  I stretched and foam rolled that evening and went to bed early (as always)

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

I didn’t want to incorporate speed during my taper…but it’s important to keep that rolling.  And my coach, thankfully, handed me my favorite of the speed workouts to do.  The Mona Fartleks.  If you haven’t tried these yet…DO IT!  You’ll see what I mean.  Mona Fartleks work like this: 2 mile warm up, 2 x 90 sec, 4 x 60 sec, 4 x 30 sec, 4 x 15 sec (with equal recovery after each at a pace faster than base pace), 1 mile hard effort, 2 mile cool down.  Simple.  Basic.  FUN!  It was a cool morning…and I felt fast.  I really did.  I kept my warm up nice and easy then really hit those intervals.  I even managed a mile in the 6s for pace at the end.  My cool down…faster than my warm up, but it usually is.  I mean…I wasn’t expecting my legs to respond like that, but they felt ready to go.  They felt strong.  It worked out to be 8 miles for the day.  I went inside and did my second day of additional hip strengtheners with my morning stretches.  Went to work.  Came home and did those evening stretches before hitting the sack for some sleep.

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.

It was the perfect morning for another easy “Choose Your Own Adventure Day.”  When I have those in the middle of the week, it always means another bit of speed is coming the following day.  With that in mind, my watch was covered and I went out and ran comfortably.  And apparently comfortably that day was…faster than anticipated.  I felt amazing the entire time.  Rested.  Strong.  Capable.  This is what you need to be feeling this week of training…and I’m hitting it.  I did another 5 miles this morning, surprised with the average pace at the end.  I hoped it wouldn’t hinder my run the following day.  I stretched.  I went to work.  And I met with Corey at lunch for personal training, focusing on triceps.  We kept the session shorter than usual because he wanted to make sure I had no lactic acid built up as I go into race week.  He’s a runner.  He’s an athlete.  He gets these things.  That evening I had a great sports massage and all felt right with the world.  Except for…the rain.

Thursday: 8-10 MILES WITH A 3-5 MILE FINISH AT MARATHON PACE – GOAL 9 MILES – EASY DOES IT UNTIL FAST FINISH AT END

I didn’t casually mention rain yesterday for no reason.  When I woke up early to fit in this run (knowing I wasn’t going to do anything over the goal distance)…it was pouring rain.  Fun fact…if it starts to rain on me after I’m out running, I’m okay with it.  I don’t like starting in the rain.  At all.  And…if this wasn’t as long of a run, I probably would have gone to the gym and done it on the treadmill.  My plan was to go out and do 5 easy and 4 at marathon pace.  When the rain picked up that morning…I hit four miles and chose to just hit 5 at marathon pace instead.  So…off I went.  And even in the pouring rain (thankfully it was 58 degrees outside)…which I always fret over slipping…I nailed it.  Completely nailed it.  I even felt like I could have pushed harder, but the purpose of the exercise was to hit marathon pace, not half marathon pace.  This was also the first time since July that I have run with my watch uncovered.  And it didn’t stress me out at all.  That being said, I was very happy to finish up this run and get out of the rain.  9 miles for the day…5 of them fast.  It was a HUGE confidence boost to do that in rain.  I did my stretches in the morning and night.  Oh…and by the time I left work, winter had arrived.  We legit had snowflakes in the air.  NOPE!

Friday: REST/RECOVERY DAY!

I didn’t sleep in much for some reason this Friday.  I kept waking up.  So, eventually, I just got myself out of bed and went to be a little productive.  I erased my whiteboard art and went and did up something new for the month of November.  I used Simba from The Lion King (the original animated one) with his mane of leaves.  Because it’s fall.  Leaves mean fall.  And I love drawing Disney characters.  I showered.  I stretched.  I finished filling out my paper work for my podiatrist.  My appointment got moved to just before lunch today.  I don’t anticipate this being a long visit…but hoping he can do something about some of my nails (marathon training for 2 years = ugly feet).  And…after work, we hit up Dragon King’s Daughter for “magic sushi” as I prepare for my long run on Saturday.

Saturday: 11-13 MILES WITH 5 MILE FINISH AT MARATHON PACE – GOAL 12 MILES – EASY DOES IT UNTIL FAST FINISH AT END

Woke up to weather in the 20s.  No joke.  It was 28° and I was not happy!  Not one bit.  I don’t do well in temperatures below freezing.  It’s part of having Raynaud’s.   It sucks to try to run when you can’t feel your feet.  So, I admit…I was in a bad mood at the start of this run.  Not even going to lie.  I didn’t even plan out a route or think it through the night before.  I just was determined that this run was going to be awful.  It wasn’t too bad.  It was just cold.  But guess what…I warmed up.  The sky was crystal clear.  The sun came out.  And while I wouldn’t call it warm by any means, my movement did finally give me some feeling in my extremities.  YAY!  The same could not be said for my iPhone 7.  The battery died 30 minutes into my run.  Guys…I can’t have my phone battery dying when the weather is cold.  It’s a safety issue for ME.  Against my will, I ended up turning the phone off and finishing up the run, with the last 5 miles being along my super-hilly Thanksgiving course.  WHY do I do this?  Why do I forget (I run this course all the time) how hard those hills are?  But I pushed my fast finish at marathon pace.  It was a bit of a struggle today, but my last long run was done.  I took a warm shower.  I put on real (warm) clothes.  I watched Mindhunter with my breakfast gluten-free bagel.  I went grocery shopping (all day).  I came home and put away groceries.  Stretched.  Watched Top Chef.  Watched Mindhunter.  Then watched Louisville City FC win (on the road) the Eastern Conference Semifinals.  Guess what?  The Eastern Conference Finals are being held in Indianapolis…the afternoon of my marathon.  Guess what we’re getting tickets to go watch!!  It was a late night (for me) but worth staying up for.

Sunday: BASE RUN 5-8 MILES + 4-6 STIDES – GOAL 7 MILES – EASY OVERALL EFFORT

The time change messed with me.  I always panic when we have to fall back or jump forward.  Especially when I am meeting with friends to go running.  I set my alarm clock (which I needed to adjust the time, but in hindsight didn’t actually move it when we jumped forward in the spring…so I totally had the time wrong.  But I also set my phone alarm.  Then I woke up, not trusting it.  And my alarm clock (was wrong) said one time.  My phone and Garmin said another.  The clock in the living room said the same time as my phone, and the clock in the kitchen had the same time as my alarm clock.  I was driving myself crazy.  I finally asked Siri what time it was…and my phone was correct.  I just don’t trust technology to actually fall back.  Deep breath.  So, I snuggled down for another hour…but didn’t really sleep.  Finally got up to stretch, hydrate, fuel, and get my stuff together.  I figured, with it being another below freezing morning, I’d have to give myself time to scrape the windows of my car before driving to meet my friend Ron for my last weekend run before the marathon.  Murder fog rolled in as I arrived.  He had gone to do his additional 2 miles ahead of our meeting.  And we ran through it for a mile before it started to lift and the sun came back out.  We kept it easy and talked a lot about race strategy and the weather (he’s a meteorologist) and how to dress.  It’s all confusing to me.  Aside from the weather (which is an uncontrollable), I do feel confident and good and better than ever as this training cycle wraps up.  We threw in the strides at the end of the run.  Walked it back to the cars.  Stretched.  And that was it.  The last long run before the big day.  8 miles total.

So, yeah…a part of me is internally freaking out because I have put this HUGE goal out there for everyone to see, read about, and follow along with.  But, it honestly doesn’t feel like any pressure to perform has been put on me.  I trust my coach…his plan…my training…and I know I am capable of having a great race.  Now…I need the day to go well.  You never know on race day what can happen.  But…honestly, I have never felt more ready to run 26.2 miles.

Six days to go.  And, let me tell you, my friends running the NYC Marathon have been quite the inspiration!  Here’s to staying focused, healthy, and strong in these final days before the start line.

Project BQ – Marathon Training Week #18

dreams-hopes-poster-rhino-treadmill-unicornIt’s taper…but sometimes it doesn’t feel like it.  I’m still around 50 miles this week.  Not unusual, to be honest.  This was about what happened when I ran Glass City Marathon back in April.  I told you…my coach is very untraditional when it comes to the actual taper leading into a marathon.  That being said, mileage did go DOWN from last week…so it is technically a taper, right?

RIGHT?!

This week was crazy.  Lots of rearranging due to events and/or weather.  Tuesday night I was out late at the KFC Yum! Center seeing Celine Dion perform.  So I flipped speed work to Thursday.  Saturday’s weather was calling for TONS of rains (up to 3 inches) and some strong wind gusts…so I flipped my long run to Sunday.  So, structure isn’t a thing this week.  This week, it was all about fitting it all in.  October has been a crazy month and we are now two weeks out from the big day.  I need things to slow down a little.

Let’s take a look at the week, shall we?

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

After last week’s hellish week of speed, I was thankful that Monday showed up as a choose your own adventure run.  That is…I choose the distance and the pace…depending on how I feel and what I want to do.  I always appreciate these runs.  No pressure to put in any sort of long run.  I could stop at 1 mile…I never go over 5.  I was thankful for the recovery day and just let me legs do what the wanted and needed that day.  Kept my watch covered and just paid attention to if/when I was struggling with hills or feeling like I needed to stop.  It was just what I needed and I was happy that this turned, allowing me to not have to think about my run.  Just plug in and go.  I ended up with 5 that morning, as I felt good and the temperatures seemed just perfect. Low to mid 50s…that’s a happy place for me.  I did my additional hip strengtheners with my stretches this morning as well.  AND…I had a personal training session with Corey, focusing on legs.  It was a busy and full day, but thankfully the run felt good.

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

Tuesday morning brought one of the speed elements I was given this week, but thankfully, it’s the least intimidating.  Strides.  My run was to be kept at my base pace, not really pushing it but keeping it where my rhythm naturally falls.  It was almost 60 degrees this morning, so I was back in a tank top and loving it.  I ran 7.5 miles without issue, keeping it around my usual base pace (sometimes faster, it just depends on hills).  And I felt amazing.  I added on the strides at the end, and my legs felt fast and strong as I pushed through 6 of them.  That was 8 miles total for the morning.  And after my shower, I went ahead and did my next round of hip strengtheners with my stretches.  Got through the work day, ate dinner, and headed out to the Celine Dion concert in Louisville.  The show was great…and I got home late.  That being said, it wasn’t yet midnight (I got in bed at 11 pm), so I didn’t have to get out and run my miles before bed for Wednesday.  And I set a later alarm, knowing that I didn’t have my big (and high mileage) speed work that following day anymore.  Thank God for a flexible coach and schedule.  I slept really well, surprisingly…just not enough despite a later (by about an hour) alarm.

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.

From tank top to sleeves.  Wednesday morning, I headed out to run just after 4:30 am.  Thankful for the change to an easy, recovery run, I was hoping to at least get 3 miles in.  I would let my legs and body tell me what I had in me.  It was 41 degrees, but felt like 39.  That was a big change from the 60 degrees the previous morning.  I started off nice and easy and, while I felt tired this morning, my legs apparently felt good.  I was a little surprised by the overall pace when I uncovered my watch at the end of my run.  I never pushed pace, or even worked hard on the hills.  Recovery is very important and even I take recovery runs seriously.  Since it all felt so fluid and good that morning, I went ahead and did 5 miles.  After a shower, I did my stretches twice…and then later that evening, after work and dinner, I went and got a sports massage…which I felt I really needed!  I went right to bed when I got home because the second speed element was in my track workout (that I don’t do on a track) the following morning.

Thursday: TRACK WORKOUT: 1 MILE WU; 10X800M (GOAL: 3:30 OR ~7 MIN PACE) W/ EQUAL RECOVERY (AT A JOG, NOT WALKING), 1 MILE CD

It had been a full two days since I had an actual foam rolling session.  Granted, I did get a sports massage the night before, but when I stepped out (back in short sleeves because the temperature was in the mid-40s), I really knew I needed to get some good foam rolling in after this.  I won’t lie, 800s are my LEAST favorite speed workout.  Seriously.  I feel like they take forever to actually run (even though, for me, it’s close to 3:30 minutes…but that’s an eternity, honestly).  I don’t have a track nearby or open to the public…so I use a stretch of road and just run up and down it.  My warmup was nice and easy, followed by some dynamic stretches (high knees and butt kicks) before I launched into all TENTEN!! of my 800s that morning.  I could feel how each one was becoming harder and harder to hit, but I actually managed to keep the prescribed pace and never was slower than Daniel wanted me to aim for.  So, that was good.  In fact, before I could even fill in the comments on the training app we use, he was already commenting on how I nailed this one.  It was a good feeling.  So was finishing this up.  Because I really was not loving the speed work.  The cool down mile gave me 12 total for the day, 10 of which were the run/jog intervals.  I really made sure I kept it at a light jog, so I could feel recovered enough to push on every interval that followed.  I succeeded.  I stretched that morning and later that night went on a 5 mile run (doing the Thanksgiving route) with my friend Melissa.  It had been forever since we had run together and, she really wanted to do this route WITH me.  I don’t get invited to run with people often, and I don’t care if you run slower than me or not, I love running with people.  We kept this at a very, very easy pace because we both needed it that way.  After I downed a bagel for dinner, I stretched again and FINALLY got in some foam rolling.  I went to bed, setting a late alarm because my rest day was coming.

Friday: REST/RECOVERY DAY!

I was definitely sleeping better this week than I had been in the previous weeks.  So, that’s an improvement.  That being said, I woke up a full hour before my alarm.  I tried to lounge in bed and doze, but I was awake.  So…I got up, showered, did my stretches, got ready for work, ate breakfast, had coffee, survived the workday, came home for dinner.  My coach and my training partner opted to move my long run to Sunday due to the weather on Saturday…so I wasn’t feeling pressed for time.  I started a new season of Top Chef (I’m on the season in Boston, ironically), went to bed, setting a later alarm once again because I knew I was either going to do a short run in a gentle rain, or head to the gym to use the treadmill if it was a harder rain. At this point in the game, I’m 2 weeks out from my goal race…why risk slipping on wet leaves or pavement, twisting an ankle in a pothole that I thought was a puddle, or putting my immune system to the test in inclement weather?  Not worth it. I’d make the call in the morning.

Saturday: 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.

Well, it was pouring when I woke up.  It was.  But I still had some time to make the decision.  I got over 9 hours of sleep, so I was feeling rested and ready, regardless.  I went ahead and did my stretches and hydrated.  I stepped outside, and it was still a steady rain, so I decided that, the best thing for ME to do, was to do this easy, recovery run inside.  On the treadmill.  You guys know I’m not a fan of the treadmill, but this was definitely the right choice.  I know a lot of people who were training and/or racing out in the weather, and that’s fine.  I don’t risk anything this close to race day.  And while it is possible it could rain on November 9…I have run and raced in the rain before.  And the training ground is NOT my proving ground and never will be.  I went to the gym and did a very easy pace (with a 1% incline) for 5 miles.  I forgot to set the incline at first, and my shins were killing me.  I was really confused and then I figured that out.  Sometimes a flat treadmill works best, sometimes that additional incline works magic.  I needed it today.  Honestly, I really kept an easy pace…probably easier than I would have done if I had been outside.  And that was the entire purpose of this run.  I went home afterwards, ate a big breakfast that my roommate prepared for me.  Then went grocery shopping.  Came home, prepared my breakfast to eat before my long run on Sunday…watched some soccer and rugby…and then went out to Dragon King’s Daughter for my “magic sushi” as my long run was tomorrow.  The playoffs for the Eastern Conference Finals were happening at Slugger Field tonight, but with the rain, despite having paid for the tickets, we bowed out.  Sitting in the rain and strong winds just didn’t sound appealing at all.  I went to bed early…hoping our soccer team pulled off a win…and preparing for my long run, most of which, thankfully, I’d have some company for.

Sunday: 14-18 MILE LONG RUN – GOAL 16 MILES – WITH 3 MILE RACE PACE FINISH: EASY PACE – DON’T PUSH IT! AND PRACTICE RACE DAY FUELING STRATEGY. AT THE END, CLIMB DOWN TO RACE PACE FOR 3-4 MILES.

With the whole intention of tapering down, I could have easily have gone on the higher end and pushed 18 miles.  But I honestly felt the goal of 16 was enough for this week.  And, thankfully, my training partner was free both days this weekend, so when we flipped to the better weather of Sunday from Saturday’s lousy weather…he was still able to join me and help me with my last push at the end.  I ended up getting up at 5 am.  This gave me time to stretch, do my pushups, eat breakfast, foam roll, get dressed, put on sunscreen, fuel, pack up my hydration vest, put on reflective gear, and head out the door at 7:20 am…without feeling rushed.  And I still had over 8 hours of sleep the night before.  I ran from my apartment down to the YMCA, where Ron was going to meet me.  I had 4 miles down there, and Ron showed up (a little late thanks to crazy road closures and traffic) and we headed out.  We kept the pace pretty easy on the 6 miles down the Greenway…which felt fast because we had this great tailwind.  BUT…this also meant when we turned around to head back (and do the fast finish) we’d have a headwind.  We eased into it…and both decided to just do the 3 miles fast at the end.  We hit it and Ron was amazing at keeping me on pace and making sure I didn’t push too much when I didn’t need to.  It felt easy having someone worry about the pace for me…and he’s really good at it.  We needed to beat a train, so the last .1 of our run was up a hill, but we were at or just slightly faster than my marathon pace.  Spirits lifted.  Feeling so good.  He was kind enough to give me a lift home afterwards.

So…we’re 13 days away from the official start of the Monumental Marathon…and with every run I’m growing in confidence and feeling more and more ready.  That’s the whole point of taper.

And, to be honest, I’m hoping that the miles go down a lot more this week…but we shall see what my coach has in store. I trust him.  It trust the process.  And for the first time in a long time…I trust my training.

2 more weeks…let’s go.

Downtown Doubler 15K/30K – New Albany, IN (September 8, 2019)

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Me finishing the Downtown Double 30K – New Albany, IN

Race: Downtown Doubler 15K/30K

Place: New Albany, Indiana

Date: September 8, 2019

Time: 2:26:39

I can’t miss a race when it happens on my training grounds, right?  RIGHT?!  Also, it totally coincided with my marathon training and worked as my weekend long run.  Also, as I have never ran a 30K, it would be an automatic PR for me too. Can’t argue with any of that!

Welcome to my past Sunday morning!

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My “magic sushi” from Dragon King’s Daughter.  Fueling my long runs this training season.

Treating this as I have all my long runs leading into my marathon thus far, I went to get my “magic sushi,” at Dragon King’s Daughter the night before, because it’s been working as night-before-a-long-run fuel.  And why mess with something when it’s working, right?  Also, I got up as if it were a usual long run morning, giving myself plenty of time to hydrate, eat a small bowl of overnight oats, get dressed, slather on sunscreen, fuel with my Maurten 320 Drink Mix, and get to the start of the actual run.  I had 40 oz of water (and 2 Nuun tablets) in my Nathan Hydration vest, and was carrying a Maurten 100 Gel for when I felt I might need it.  Other than that, I was wearing the new Newton Distance 8 and all the pink I could find in honor of my mom!  I had actually slept really well after going to bed early the night before, so I felt good.  Not even nervous.  Not even with the change from “using this as a training run” to having to throw down about 7/9 of the race at Marathon Pace.  THAT…I was NOT excited about.

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MRTT/SRTT group photo! Love these ladies!

But I had a plan.  Use the first 2 miles as a warm-up.  Then hit it at my marathon pace for the next 10-14 miles (whatever my legs were feeling that day).  Use the last 2.6 as a cool down, perhaps kicking it back in for that 0.6 at the end (although I usually don’t have a kick).

Did that happen?  Ehhhhhh…

As I stated previously, I arrived to the start of the race about 30 minutes prior to the actual start.  I met up with my friends Laura and Michael, and we decided to make use of the flushing toilets while there weren’t any lines.  They went to warm up, and I met up with Christine and the rest of the MRTT/SRTT group that was in attendance at the race.  A group pictures was taken and we all started to make our way to the start line to line up.

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Ron, Christine, and I starting the Downtown Doubler together

I was originally going to run this with Christine, but with my marathon paces now having to be a thing, it wasn’t happening.  Dang it.  We did meander to the start line together though, her laying out her plan to execute in the race.  Our other running partner, Ron, was doing the 15K and was going to start with us.

We were given the basics on the course.  Turn around at the cone.  And 15K come in to the finish on the right side…30K, stay to the left and make the turn to head back out.  It was a 2 loop course for those of us doing the 30K.  And in my head, I was thinking how smart the 15K people were.  HA!  After that…the horn sounded and we were off!

I took off and ended up running with Ron down the stretch leading into the first mile.  I could tell we were going fast.  Faster than a warm up would have been.  And when we hit the first mile he shouted that we were at 7:28.  He said he was going to race, I told him to go on, but opted to just run the first 10-14 miles fast and back off and cruise in at the end instead of my initial plan.  I mean…I just did a 7:28…might as well keep with the momentum.  I remained about what I figured was about 1/10 of a mile behind him on pace through the first 4 miles.  At the turn around point, he grabbed water and I skimmed past him.  He caught up with me and as we were coming into the 7th mile, he said, “At this pace…slow it down at Mile 10.”  I promised I would.  We headed up the hill, and after crossing the flood wall, I went down the hill and remained just slightly ahead of him at this point.  I took the rest of my Maurten at Mile 8 and headed to the turn-around point to make the loop and head back out.

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Heading out for the second loop! Halfway there!

At Mile 10, I still felt good, but I did ease off the accelerator.  Slightly.  Ron was right…I didn’t want to work up a recipe for injury, but my miles were still really fast.  Apparently he said told Cathy that I was going too fast.  But, as promised, I did ease back a little.  With the looped route, I did get to see my friends at different points on the course, and cheer in the leaders as they passed me as I was heading into the turnaround point.  It was fun.  And, as I said, I’ve run the Greenway so much, my legs knew when the hills hit and when the wooden bridges would slow me down…all the things.  When I did turn around at Mile 14, I did ease it back even more.  I knew that Daniel didn’t want me racing the whole thing, because that would mean a lot more recovery time.  So, I went to my base pace speed and started to make my way back to the finish line.

Here is where I want to give a HUGE shout-out…

…to the Urban Bourbon people at the water stop were AWESOME.  They called everyone out by name and cheered them on.  And that was AMAZING.  I loved it.  And since we 30K peeps saw them 4 times, it was nice to always have someone cheering you on on what would have been a lonely course otherwise.

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Me with my medal after finishing the Downtown Doubler 30K

At Mile 16, I went ahead and took my Maurten 100 Gel to give me a little push to the finish line.  I had to run up the last of the hills heading over the flood wall again, and my legs fought it a little bit here.  But I just eased up it and rode the downhill on the other end.  I knew I was heading into my last 1.6 miles…and technically, my watch was a bit behind where the mile markers were placed.  I was running with my watch covered, so I wasn’t sure how much it was off…I just knew it was.  Whatever.  It happens.

I knew the finish line was close though, so for that last half mile, I found myself picking the pace back up. I felt amazing, mind you.  I fueled properly…I hydrated every mile…I felt like I could have kept going.  And as I headed into the finish line, I had friends there holding out hands for some high fives.  I gladly gave them.  And I was shouted out at the finish line, and they even said I looked like I could have kept going.  It was a good morning for me and I was thankful to have the strength, endurance, and speed to carry me through the miles.

The course was 18.52 miles according to my watch…so I did a cool down, easy jog, to get me to the 18.6 miles total.  I received my medal and then had to wait around for official results to post to see if I placed at all in my age division.  It took a little bit of time, but that was okay…because I got to cheer in quite a few of my friends while we waited.

IMG_4748Turns out that I came in 2nd in my Age Group.  I was surprised (my age division is pretty competitive).  That was a nice bonus for sure.  After cheering in more people, Cathy, Ron, Shawn and I decided we would head up to Heine Bros. for coffee.  So, up the stairs (that sucked, BTW) we went to head over the tracks.  And I heard the train.  And then the train stopped.  And then the train didn’t move for 30 minutes.  I sat on the stairs and just waited it out, but some people climbed up onto the cars (and some ducked under the train) to get to their cars.  It wasn’t worth the risk of death, honestly.  I called it the “Darwin” test and really got pissed when a guy with a toddler did it.

The train did clear out and we all met up for coffee and some chatting.  Then I went home to shower, grocery shop, shop for last minute trip stuff, and await my schedule from my coach for the following week.  I had a good race.

My official results of the Downtown Doubler 30K are that I finished in 2:26:39…which is now my standing 30K PR.  This world needs more 30K races, for real.  I did look at my 15K split and I was only 3 seconds behind my 15K PR (set at The Boilermaker 15K in Utica, NY back in 2013)…so that’s a win, right?  I was 28/108 finishers overall. I was 9/51 female finishers. And I was 2/11 in my age division.  I had a great time at this race.  There was so much support from the other runners, the water stops, the finish line, and the turn-around point.  This was definitely a confidence boost I needed in my training.  I will take those because they have been few and far between.

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!