Training week #3

7/2-7/8-  PRESCRIBED RECOVERY WEEK


Miles this week: 26 miles 

Monday 7/2- REST DAY


Tuesday 7/3- 4 miles
Easy paced. Stretching and abs after.

Wednesday 7/4- 7 miles
Freedom 4 mile race. 2 mile warm up. 4 mile race- 7:44, 7:42, 7:33, 7:59. 1 mile cool down.
The race had a large hill in the last mile- basically we went from the lowest point of the park to the highest point. I used my hill training from Capital Area Runners, dug deep, and finished strong....but my pace still slowed on that last mile. O well. I am still very happy with the race, in that I felt great and strong the whole 4 miles. (Even on the hill) It's no PR, but it's a mental victory and a confidence boosting run. I did also end up with 3rd place in my age group! (31:22)

Thursday 7/5- 0.6 mile swim
Easy free, pulls, and kicks. Stretching and abs after.

Friday 7/6- My birthday! 5 miles
Easy run w/ x3 accelerations to open the legs

Saturday 7/7- REST DAY (assigned) 
Recovery weeks are a definite challenge for this type A-OCD "need hard work outs/high mile weeks"athlete. I feel antsy!

The next 3 weeks will be a great challenge with my workouts, and I look forward to it!! :)

Sunday 7/8- 9.6 miles
Easy 3 mile warm up and stretching to loosen legs before beginning prescribed 5 miles at 8:20 average pace.
Prescribed 5 miles: (1)8:08 (2)8:01 (checked Garmin;slowed pace) (3)8:13, (4) 8:08(checked Garmin; slowed pace) (5) 8:12. Average of 8:09 pace. Below prescribed pace. My pace drops when I am not watching my Garmin. I actually feel very relaxed at an 8's pace (like I used to at 8:30's)...so when I am not monitoring my Garmin, my pace drops, but all the while I actually think I'm around 8:20 pace.
Easy 1.6 mile to car due to not well planning on my part; I thought I would hit 5 miles about half mile from my car.

Training Week #2

Training log for week 6/25/12- 7/1/12

Total running miles this week: 37.43

Monday 6/25- 

1000 meter swim. Abs and stretching after workout. 

Tuesday 6/26- 9.2 miles 

Interval workout. 

2 mile warm up

4 x 800 (4:00, 3:39, 3:28, 3:26) 1x1600 (6:54) with easy 800's between each.

2 mile cool down

Wednesday 6/27- 5.62 miles

Easy paced recovery run. Abs and stretching after.

Thursday 6/28- 8 miles

Tempo run completed on the treadmill.

2 mile warm up

3 mile tempo (8:02, 7:44, 7:32)

easy 800

1 mile tempo (7:28)

1.5 mile cool down

Abs and stretching followed.

Friday 6/29- REST DAY

I met my new coach Felicia Gomez today, from Pinnacle Training Systems- she is amazing!
( http://www.pinnacletrainingsystems.com/ ) I am excited for my new program, and hope for the best marathon time from it! (Fingers crossed) Essentially the training program is to help increase my lactate threshold by holding a maximal steady-state pace during runs and decreasing my recovery time between intervals during the interval workouts. (*Maximal oxygen uptake (VO2max) has been viewed as the key component to success in prolonged exercise activities) 


Saturday 7/1- 9 mile long run at prescribed pace of 8:20 average
8:28, 8:24, 8:09, 8:09, 8:03, 8:10, 8:05, 8:04, 8:11- avg 8:11 pace- I felt great, the pace felt easy. After my 2nd mile, I settled into runnning and decided I wouldn't constantly watch my Garmin to make sure I stayed ~ 8:20 pace. I just went by feel. Needless to say I ended up running under my prescribed pace, but the pace felt easy, and I naturally kept this pace - so both myself and my coach are happy. Stretching after.

Sunday 7/2- 5.63 miles 
Easy recovery run with Sierra Express running club. I was a little worried I would feel Sunday's quicker paced run on Saturday, but I really didn't; my legs felt fine. Stretching after.

Week 7/2-7/8 is a prescribed recovery week. I hope I don't go insane from the lower miles this week!

Training week 1

I thought it would be fun to go ahead and track my training on my blog once again, on my journey to the Steamtown Marathon. This blog is for the week of 6/18-6/24.


Total miles: 37.44
I have been running at 30-34 miles per week for about 5 weeks at this point. I plan to increase my mileage to ~45-50 during peak marathon training. (Mileage I have held with no issues in past training cycles)


Monday 6/24- 1 mile
Ran stairs x20 minutes (1 mile). Elliptical x 30 minutes. Core work, x3 1 minute planks and stretching followed.
Tuesday 6/25- 6.4 miles
Easy 8:45 pace. (56 minutes) Legs were stiff from stairs, but run felt good.
Core work, x3 1 minute plank and stretching followed
Wednesday 6/26- 8 miles
2 mile warm up. 4 x1 miles completed with easy 800's in between each.
(7:55) (7:30) (7:10) (6:58) Core work x2 1 minute planks and stretching after.
Thursday 6/27-  Rest day
Friday 6/28- 6.04 miles
Easy paced run(8:59). x3 1 minute planks and stretching followed. Since my calves were still tight from the stairs/intervals, I opted out of tempo and decided to run easy pace run to allow recovery time for the calves.
Saturday 6/29- 4.8 mile run
(9:01 pace) The day was too pretty to not run in!
Sunday 6/30- 11.2 miles
(8:43 average pace. Progression run. 1st mile 10 minute pace, last mile 8:07 pace) I ran with my old running club from Fresno (Sierra Challenge) and bumped into/ran briefly with my old kick-a$$ x3 peat Ironman roomate and her dog. It was great to see old familiar faces, and the weather was amazing to run in!
Stretching after. x3 1 minute planks.

I have a meeting on Friday 6/29 with the Coach from Pinnacle Training Systems, I'm excited to join a training group!
http://www.pinnacletrainingsystems.com

Running Gait: Before and Now

Below is a race photo of my running gait last summer, I look like I have scoliosis. Below is the result of a 2010 injury, and me not strengthening properly.




So I went and had my running gait evaluated in August 2011 and I was told to get strong, up my running cadence, and return to my neutral shoes....


Below is the result of addressing the issues: (strengthening exercises, proper shoes, working on cadence..etc)






Body is aligned, no more scoliosis running gait! haha

Shamrock Marathon: Race Report

I finally ran a marathon! Yes! My last marathon was in 2009, so I had no idea what type of goal to make, so I never did! (actually I didn't place a goal time on this race until 6 days before!) After thinking over my training and fitness I came to a goal of 3:48-3:50. I felt confident about this goal....and I came pretty close.

It was a gorgeous day for a run! The day started cloudy in the 50's, the highs were only predicted to hit the low 60's, partly cloudy, this was perfect in my book! I was so nervous, I was shaking placing my bib number on; but I was also so ready and excited! I had a feeling it was going to be a great day, a great race, I was so ready to go!

Race plan: My plan was to start slow at 9 minute mile pace for the first 10k, then drop to 8:45-8:50's for the remaining 20 miles.

Race Recap:

Miles 1-6. (8:52, 8:52, 8:59, 8:52, 8:57, 8:52)
I felt lite, my legs felt strong and rested, I had tapered right. I was nervous at the start so it was definitely work not to want to speed up and run with the masses. It was also conscience effort to keep my breathing steady, due to my nerves. Looking at my times, I stayed pretty consistent at a 8:52 pace, slightly under my goal pace for the first 10k, but I felt like I was running too slow, and that is exactly what our Coach told us it should feel like for the first 10k.

Miles 7-12
8:50, 8:49, 8:44, 8:39, 8:40, 8:51
I was feeling great, and dropping my pace felt easy. My nerves were finally calming, and I was settling into pace. The 8:40's felt easy but I decided to pull back and hold at 8:50's-9 to be conservative. I had many more miles ahead of me and I became intimidated by that fact, I doubted my fitness, so I slowed my pace...

Looking back today, and knowing how great I felt the whole race, I should have pushed my pace just a little to have kept it at 8:40's zone. (Next race!) That being said I am very happy with my race, my pace, how I felt and my time!

Miles 13-19
8:48, 9:04, 8:55, 9:08, 8:57, 9:05, 9:02
The crowds here were electrifying, there were so many people around, it was great! Here is where I got to see my boyfriend for the 1st time too, since the start.
I also met up with Capital Area Runner's Coach, George, at about mile 13- he had Gatorade ready for me to grab.
He ran up beside me, and as I was filling my hand held with Gatorade, he was giving me race pointers/advice. It was so great to see him and hear encouraging words, and I am so thankful for the Gatorade hand off!

Side note: At mile 17ish a man collapsed, I mean just fell to the ground, fainted. Five runners ran to his aid, and the remaining of us started to yell, " medic, medic!" The marathon is a beast...I hope he is okay today.

Miles 20-26.2
9:21, 8:59, 9:32, 9:26, 9:12, 9:41, 8:57, 7:46(0.2)
The last 10k was getting HOT! The cloud cover had disappeared, dam! Mile 20 was my first walk, just briefly, and really this was more of a mental thing than a physical- I felt fine, I was just cautious.

Per Coach's order, I had drank at each and every water aid station. I also had my hand held, and drank every time I thought about it. I was cautious to not dehydrate. I was determined to remain hydrated for the whole run! (Pee color report post 26.2 miles: it was mostly clear. Hydration goal met! TMI? Sorry...)

Mile 24 was my hardest mile- no trees, hot, I began to mentally hit "the wall", I walked here a bit too. (ughe!) I actually began to give up on my sub 4 hour goal and changed it to a just finish goal-dam you sun!

Soon after I became okay wit this new goal, I spotted my boyfriend running on my right! He tells me now he yelled encouraging words to me, but I couldn't hear him, (I had pumped up my music so loud at this point just to drown out my heavy breathing) so I just responded "can't talk"! (HA!) My boyfriend, while not realizing it was exactly what I needed to get out of my just finish goal funk and back into my sub 4 hour goal; it was such a relief to see him!

Another great fact, my boyfriend having nice fresh legs, was also running a faster pace than me; so without him realizing it, not only was he a mental pick me up, but he was pacing me! My pace picked up and mile 25, 26 to 0.2 felt strong and fast, all thanks to his pace push!

Crossing a finish line has never felt so amazing, I have been waiting for this feeling since October 2010! I was all smiles!! (and a few happy tears).




Happiness!

2010 vs 2012

I love going back and reading over my 2010 training cycle for the Chicago Marathon. It is also a reminder of how long this journey has been returning from breaking my ankle in 2010, and the injury filled 2011 that was also related to the ankle throwing my whole body and running gait way off.
Finally, in 2012, I feel like I am slowly getting back to where I was in August/September 2010 with the help of training smarter, working on my weaknesses, and listening to my body.
Last night the team did repeat 1200's, with my last 1200 being 5:12. It was an amazing workout, with pretty much each 1200 getting faster with still remaining in tempo effort....it;s finally starting to feel like my running is starting to "click"!
Anyhow, last night I got home and I was curious what my 1200 PR was, so I went way back and read my weekly recap blog in late August 2010.....and it is 5:02! Wow, I am much slower in 2012! Last nights 5:12 was as fast as I could go, without actually transitioning into a race pace effort.
I then continued to read the remaining times in different blog posts....
My 1600 PR in 2010 was 6:50, I am currently running 7's.
My 400 PR was 1:30, now I can get to 1:39.
I'm not frustrated, but actually opposite. It's great to remember I can go faster. I can get fitter. I can do better...but I will also just let my speed happen naturally, like it did in 2010.

Throw back below!

The following is a recap of the week of 8/22/10-8/28/10.

8/22-Sunday-x1 hour pool running (active recovery) and x 1 hour body pump= total miles in pool, 6.

8/23-Monday-Rest day.

8/24-Tuesday-Track work. Exercise: Pyramids. (400,800,1200,1600,1200,800,400) Pyramids, btw, are one my favorites workouts to do on the track, so I was excited for this workout!
(400=1:48) (800=3:25) (1200=5:10) (1600=6:53) (1200=5:02) (800=3:14) (400=1:30)= total miles w/ recovery laps, 6.5.
I felt strong, knee felt good, and the negative splits are exciting!

8/25-Wednesday-pool x1 hour 30 mins. total pool miles, 9.

8/26-Thursday-Tempo-I ran to track as part of my warm up (1.5 m) I did an extra mile on track w/Dre to complete my warm up.(=2.5 miles) Tempo 4 miler (a PR! 4 miles in 30:13!) Cool down, 1 mile around the track, and a 1.5 mile run home. (cool down=2.5 miles) total miles, 9.

8/27-easy 3 miles

8/28-20 miles. I totally did this long run right! First, I ate my Cliff bar and scoop peanut butter one hour before the run, so I still had fuel inside me at run start. (this was something I discovered worked best for me while training for San Diego.) I refueled every 40-45 mins, never allowing myself to "hit the wall"; again this is what I discovered worked best for me while training for San Diego...and I listened to my coach, I began slow, and finished fast.
I began at a 9:50-9:45 pace, and dropped accordingly. I had planned to go out the first 10 miles slow...I did not want to drop below a 9 min pace until the turn around at the 10 mile mark. Miles 10-13, I remained at a conservation 8:56 avg pace. Mile 13 I dropped to an 8:45. Mile 14, 8:35, then 15-18, I dropped my pace to 8:04 average. Miles 18-20, my pace "slowed" to a 8:20 average...I felt strong, and good, and was actually having a lot fun...I felt amazing!!

Total mileage: 53.5
land:38.5
pool:15