Monday: off
Tuesday: 4 mi TM + lift; LOG 4
Wed: Pisgah trails (Lily-Nash-SW + Mini Vistas) with Griffin; LOG 14
Thursday: spin class
Friday: Roads with Tat joining me for the last 3...tough morning; LOG 8
Saturday: ellipitcal + core
Sunday: James Joyce 10K 48:32/7:49 pace; LOG 8
Not the high mileage week I had hoped for. I guess the long trail run Sunday and then Wednesday pooped me out. Friday I had planned 15 on the roads, but it just wasn't meant to be...a pit stop in the woods and the wind and generally feeling like crap put an early stop to that plan. Would have only done 5 had Tat not come out to meet me for the last 3. Blah. and then another blah day Saturday. Just tired I guess.
Sunday we decided to go tot he James Joyce 10K. I didn't have any expectations except to use it as a good workout. I was having some serious stomach issues during my warmup and 2 stints in the portopotty didn't put me at ease. I was really nervous I was going to have an accident on the course, but went anyway- it was 40 bucks afterall. It was a really nice day, bit windy, but I started the race and didn't feel my stomach like I expected. Not that I felt good, I didn't. Just felt rickety? Couldn't get into a comfortable stride and I had started so far back I thought my first mile was going to be 9 minute pace. Well clearly I haven't gotten any better at judging pace because I came through mile 1 at 7:40. It's the fastest mile on the course and I wasn't feeling taxed cardiovascularly so I just locked in for fear of straining any more would cause a stomach issue. Apparently I did lock in; the remainder of the miles went like this...7:50, 7:50, 7:54, 7:51, 7:54, and 1:30 for the last .2 miles (7:30 pace- that's all I got for a "kick" even with my cute husband yelling for me to do so...sorry honey!) So I may not know what pace I am going but I can lock in on one! Greg had a PR day and I wish I had dug in a little harder to get one too as I was only 20 seconds off. I was 13/161 40-44 year old females. Pretty big race with almost 2000 runners, but well organized and a nice venue. It's a tough course but I really like the rolling hills - the wind I could do without. :) Maybe next year!
I really need to go out with the pacer at Vermont City or I'm going to blow up early. I am still feeling confident I can run 8:30 pace and come in at 3:45ish. Also feel like I should be able to do a half marathon at the 7:50 pace- that's next years project. First gotta get through the next 4 weeks and the marathon! Trying to stay confident but this week wasn't at all the confidence builder I had hoped for. I guess it's normal to have the high's and lows like this...that's been the hardest part of this training.
This week I am taking care of Griffin's running needs so we will be in the woods Tuesday and Wednesday. She doesn't like the rain, but she doesn't like days off more! So rain or shine we'll be out there tomorrow. Since I have to work all day Sunday (KSC women's lacrosse LEC championship game in Plymouth) my last long run will be next Monday instead of Sunday. Supposed to be mid 60's so that will be a good test. I almost wish it was the marathon itself! It's a process and I am loving it!
Monday, April 30, 2012
Monday, April 23, 2012
WEEK 16: 40 miles and feeling better
Mon: 0
Tues: lift plus 3 miles on TM
Wed: Chapman/Jordan Hills loop from KSC, 1:28; LOG 10
Thu: Spin plus core
Fri: Pisgah with Greg and Griffin after lots of yardwork; LOG 7
Sat: Spin at TFZ- tired legs
Sun: Long run in Pisgah with Griffin, 2:50; LOG 20
Finally back to running. The 3 miles I did after having over a week off due to sickness felt wonderful...my legs were fresh and I can't wait to taper for the marathon! My legs were tired Friday when trying to run after a morning of yardwork. The big day of the week was Sunday. It was pretty gross out and I had planned 18 miles on the roads in Keene. That morning I had no motivation to head out on my own and had talked myself down to 10 miles if that...Greg suggested running with Griffin in the woods and that was a great idea. I had planned on doing mini-vistas and then go right into Lily-Nash-South Woods after a water break at the top of Winchester road. At the end of the mini vistas loop I realized my mistake of doing it in that order...bombing down Hubbard Hill is way more fun at the end of a run than climbing out of South Woods! SO halfway through our second loop on Lily Pond Trail I started thinking maybe I'd add on another Mini-Vistas loop! I made the mistake of leaving my water bottle at the top of Winchester, but instead of going to get it and risk changing my mind, I turned left coming out of South Woods and went right on to Reservoir Road to Baker Pond- and up and over Hubbard. Bombing down Hubbard at the end of almost 3 hours in the woods was as fun as I thought it would be...yah I was a little thirsty, but it was worth it. Griffin had fun, she always seemed surprised when she realized we were heading back into the woods instead of home. She was definitely tired, but I am rejuvenated and feel like I am back on track. Just gotta get some warm weather runs in...doesn't look like this week....It's a process and I love it!
Tues: lift plus 3 miles on TM
Wed: Chapman/Jordan Hills loop from KSC, 1:28; LOG 10
Thu: Spin plus core
Fri: Pisgah with Greg and Griffin after lots of yardwork; LOG 7
Sat: Spin at TFZ- tired legs
Sun: Long run in Pisgah with Griffin, 2:50; LOG 20
Finally back to running. The 3 miles I did after having over a week off due to sickness felt wonderful...my legs were fresh and I can't wait to taper for the marathon! My legs were tired Friday when trying to run after a morning of yardwork. The big day of the week was Sunday. It was pretty gross out and I had planned 18 miles on the roads in Keene. That morning I had no motivation to head out on my own and had talked myself down to 10 miles if that...Greg suggested running with Griffin in the woods and that was a great idea. I had planned on doing mini-vistas and then go right into Lily-Nash-South Woods after a water break at the top of Winchester road. At the end of the mini vistas loop I realized my mistake of doing it in that order...bombing down Hubbard Hill is way more fun at the end of a run than climbing out of South Woods! SO halfway through our second loop on Lily Pond Trail I started thinking maybe I'd add on another Mini-Vistas loop! I made the mistake of leaving my water bottle at the top of Winchester, but instead of going to get it and risk changing my mind, I turned left coming out of South Woods and went right on to Reservoir Road to Baker Pond- and up and over Hubbard. Bombing down Hubbard at the end of almost 3 hours in the woods was as fun as I thought it would be...yah I was a little thirsty, but it was worth it. Griffin had fun, she always seemed surprised when she realized we were heading back into the woods instead of home. She was definitely tired, but I am rejuvenated and feel like I am back on track. Just gotta get some warm weather runs in...doesn't look like this week....It's a process and I love it!
Monday, April 16, 2012
Week 15: yikes
Monday: recovery bike for 35 minutes and some core
Tuesday: too busy at work all day to do a thing
Wed- Saturday: SICK; Sinus crap
Sunday: 10 miles in Pisgah with Griffin...pretty warm out.
Oh man, a self-confidence building 21 miler followed by a week of 10 miles and being sick?! How am I supposed to process this? Even today I didn't do anything because I just wasn't motivated and can't quite breath- and have to work all day. Needless to say my confidence took a hit this week. I did have a left hip flexor issue that didn't get better even with the week off, but I don't think it'll be a huge deal yet. I just want to run. Hopefully I can manage a decent week this week and an outstanding one next week! Gotta run in some heat so I'm not so scared of it in Vermont. It's a process, and I love it!
Tuesday: too busy at work all day to do a thing
Wed- Saturday: SICK; Sinus crap
Sunday: 10 miles in Pisgah with Griffin...pretty warm out.
Oh man, a self-confidence building 21 miler followed by a week of 10 miles and being sick?! How am I supposed to process this? Even today I didn't do anything because I just wasn't motivated and can't quite breath- and have to work all day. Needless to say my confidence took a hit this week. I did have a left hip flexor issue that didn't get better even with the week off, but I don't think it'll be a huge deal yet. I just want to run. Hopefully I can manage a decent week this week and an outstanding one next week! Gotta run in some heat so I'm not so scared of it in Vermont. It's a process, and I love it!
Monday, April 9, 2012
WEEK 14: 31 miles and a long run
Monday: off
Tues: bike 30 minutes + core
Wed: Pisgah with Griffin- beautiful day; LOG 10
Thurs: Spin class 60 min + core
Fri: 21 miles at Goal Marathon Pace, 2:58/8:28pace; LOG 21
Sat: off - on feet all day with 5K/work
Sun: much needed pedicure while Greg and Griffin ran in MA
Not a high mileage week, but a good week none-the-less. I'm really taking the recovery piece seriously. Took Mon and Tues light because of the 14 miler on Sunday. The bike and spin classes are great. Then the 21 miles on Friday. This run went really well. I am again encouraged with the effort. It was a windy day and the route isn't easy, so I think I am setting myself up well for the marathon. Tat joined me for the last 6 again and that helps keep me going. The hardest miles seem to be the two after picking her up and then I seem to refocus and get back into it. My last two miles were at 8:20 pace so I was glad to see I can push a little - when I really just want to be done. The entire run took me 2:58:00 for an 8:28 pace. That's just where I want to be.
I've read lots of things about how long runs should be slower than "race pace" and/or they shouldn't exceed 2.5 hours and on and on. It can be confusing but I feel like I'll go into Vermont a lot more confident knowing I felt like I could've continued 5.2 more miles on Friday and had a pretty good marathon. I wouldn't want to be schlepping around at 9 or 10 minute pace for 3-4 hours in training- I don't think that would help my psyche! Plus I'm really trying to work on my form and efficiency- I find that hard to do if I'm purposely running "slower" - and lets be honest 8:30 pace is slow enough! Maybe if I was trying to run a sub-3 hour marathon that kind of training advice makes sense, but I'm doing it this way and if it blows up in my face I'll try something else next time. I think the key if you are doing the long runs is recovery and I'll take a lot of recovery after this one.
I didn't really have any aches and pains during the run (well, I'm sure I did but I can only remember the splinter in my big toe at mile 13 which I removed after a shower), but I woke up Saturday with my left Psoas (hip flexor) completely shut down. Had to lift my leg into the car and couldn't lift my knee up to save my life. Standing around while helping with the Sports Med 5K and then for a lacrosse game couldn't have helped. I woke up Sunday and it was working a little better although still sore and today it's better still so I'm not as worried. Just going to be sure to recover because I know running will test it for sure. Otherwise feel good! Almost wish that was my last long run before Vermont City, but I know I need to get some medium and perhaps a longer run in warmer weather! It'd be great if Burlington was going to be 40 degrees on race day, but that's unlikely and I know I don't do well in heat. That may be a problem. I had no GI issues on this run which was also encouraging. I know that can change in an instant on any run, but the GU and water is working so I won't change that at this point. Just have to practice on opening those damn packets on the run!
This week, recover as if it was a race. I also have a cold brewing, so I'll try not to get run down and sick again. Today I just biked and worked on the hip flexor. I have a lot going on at work tomorrow anyway so running probably won't fit. Won't have a high mileage week, but a couple medium runs and depending on how they go a 14-15 miler Sunday. Unless I can find a race. Couple spin classes (I'm too easy on myself on the bike on my own) planned too. It's a process, and I love it!
Tues: bike 30 minutes + core
Wed: Pisgah with Griffin- beautiful day; LOG 10
Thurs: Spin class 60 min + core
Fri: 21 miles at Goal Marathon Pace, 2:58/8:28pace; LOG 21
Sat: off - on feet all day with 5K/work
Sun: much needed pedicure while Greg and Griffin ran in MA
Not a high mileage week, but a good week none-the-less. I'm really taking the recovery piece seriously. Took Mon and Tues light because of the 14 miler on Sunday. The bike and spin classes are great. Then the 21 miles on Friday. This run went really well. I am again encouraged with the effort. It was a windy day and the route isn't easy, so I think I am setting myself up well for the marathon. Tat joined me for the last 6 again and that helps keep me going. The hardest miles seem to be the two after picking her up and then I seem to refocus and get back into it. My last two miles were at 8:20 pace so I was glad to see I can push a little - when I really just want to be done. The entire run took me 2:58:00 for an 8:28 pace. That's just where I want to be.
I've read lots of things about how long runs should be slower than "race pace" and/or they shouldn't exceed 2.5 hours and on and on. It can be confusing but I feel like I'll go into Vermont a lot more confident knowing I felt like I could've continued 5.2 more miles on Friday and had a pretty good marathon. I wouldn't want to be schlepping around at 9 or 10 minute pace for 3-4 hours in training- I don't think that would help my psyche! Plus I'm really trying to work on my form and efficiency- I find that hard to do if I'm purposely running "slower" - and lets be honest 8:30 pace is slow enough! Maybe if I was trying to run a sub-3 hour marathon that kind of training advice makes sense, but I'm doing it this way and if it blows up in my face I'll try something else next time. I think the key if you are doing the long runs is recovery and I'll take a lot of recovery after this one.
I didn't really have any aches and pains during the run (well, I'm sure I did but I can only remember the splinter in my big toe at mile 13 which I removed after a shower), but I woke up Saturday with my left Psoas (hip flexor) completely shut down. Had to lift my leg into the car and couldn't lift my knee up to save my life. Standing around while helping with the Sports Med 5K and then for a lacrosse game couldn't have helped. I woke up Sunday and it was working a little better although still sore and today it's better still so I'm not as worried. Just going to be sure to recover because I know running will test it for sure. Otherwise feel good! Almost wish that was my last long run before Vermont City, but I know I need to get some medium and perhaps a longer run in warmer weather! It'd be great if Burlington was going to be 40 degrees on race day, but that's unlikely and I know I don't do well in heat. That may be a problem. I had no GI issues on this run which was also encouraging. I know that can change in an instant on any run, but the GU and water is working so I won't change that at this point. Just have to practice on opening those damn packets on the run!
This week, recover as if it was a race. I also have a cold brewing, so I'll try not to get run down and sick again. Today I just biked and worked on the hip flexor. I have a lot going on at work tomorrow anyway so running probably won't fit. Won't have a high mileage week, but a couple medium runs and depending on how they go a 14-15 miler Sunday. Unless I can find a race. Couple spin classes (I'm too easy on myself on the bike on my own) planned too. It's a process, and I love it!
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