Sunday, December 21, 2014
Saturday, December 20, 2014
Recovery Week!
I have had a great time recovering this week. I haven't run a single time since Sunday and I'm fine with that. I've done some walking and my legs are feeling pretty good.
Sunday - 26.47 miles in 5:08:09, 11:38 pace
Also walked 3 miles - 1 to the start line, 2 from the finish line to our hotel.
Monday - Walked 5.35 miles.
I had to return our rental car, then pick up my finisher's certificate.
Tuesday - Rested/traveled to Maui!
Wednesday - Walked 1.68 miles on the beach
Thursday - Rested
Friday - Went whale watching. We also did a bunch of walking, but I didn't bother to keep track!
Saturday - Rested
We fly home tomorrow evening and I plan to get back on my mountain bike sometime on Monday!
Totals:
Running: 26.47
Walking: 10.02
Total: 36.49
Sunday - 26.47 miles in 5:08:09, 11:38 pace
Also walked 3 miles - 1 to the start line, 2 from the finish line to our hotel.
Monday - Walked 5.35 miles.
I had to return our rental car, then pick up my finisher's certificate.
Tuesday - Rested/traveled to Maui!
Wednesday - Walked 1.68 miles on the beach
Thursday - Rested
Friday - Went whale watching. We also did a bunch of walking, but I didn't bother to keep track!
Saturday - Rested
We fly home tomorrow evening and I plan to get back on my mountain bike sometime on Monday!
Totals:
Running: 26.47
Walking: 10.02
Total: 36.49
Tuesday, December 16, 2014
Honolulu Marathon 2014 Recap
Where to begin? A marathon is long, so a race recap must be long, too!
After standing around in the light rain, it was finally time for the national anthem, an Hawaiian blessing and fireworks. The wheelers were off at 4:55 and we runners were off at 5:00. It took me about five minutes to actually cross the start line and it was slow going. My one complaint is with the mass start. People that were planning to walk the entire time were mixed in with slow and fast runners. I did way too much weaving, slowing and stopping in my first mile but tried not to get too frustrated.
Mile 12: 10:52
Mile 17: 11:59
We decided to eat a very early dinner and headed to Round Table Pizza at around 3:00 on Saturday. I drank lots of water and had three pieces of pizza - my normal long run fuel. Of course I didn't sleep much, but I had napped on Saturday and woke up for good around 2:30. Our alarm was set for 3:00. My first glimpse outside revealed wet roads. It was raining lightly and
continued to do so the entire morning... with the exception of the times
it poured!
Les got to ride with the cycling escort team for the wheelchair racers again and they were meeting at 4:00. I spotted the cycling team from our room. They gathered, then escorted the wheelers to the start, about a mile from our hotel.
Les got to ride with the cycling escort team for the wheelchair racers again and they were meeting at 4:00. I spotted the cycling team from our room. They gathered, then escorted the wheelers to the start, about a mile from our hotel.
After standing around in the light rain, it was finally time for the national anthem, an Hawaiian blessing and fireworks. The wheelers were off at 4:55 and we runners were off at 5:00. It took me about five minutes to actually cross the start line and it was slow going. My one complaint is with the mass start. People that were planning to walk the entire time were mixed in with slow and fast runners. I did way too much weaving, slowing and stopping in my first mile but tried not to get too frustrated.
Mile 1: 11:56
Mile 2: 11:42
Mile 3: 11:22
Mile 4: 11:20
Mile 5: 11:00
Things started spreading out a little as we made our loop through downtown and then headed towards Waikiki.
Mile 6: 10:53
Mile 7: 11:26
Mile 8: 12:37
Mile 8 was the first hill of the day - Diamond Head! I also saw the lead wheeler coming back. I recognized the cyclist who was out ahead of him - our friend, Bill. What I didn't know was that Les was right behind the lead wheeler! It was still dark, the cyclists had lights on, and I didn't want to distract him! Les' wheeler got first overall!
Mile 9: 11:09
Mile 10: 11:01
Mile 11: 10:56
Miles 12 through 22 were the meat of the race. An out and back on the Kalanianaole Hwy. I knew it was going to be tough and I thought I was prepared, but there were times when the rain was pouring down and the wind was grabbing my hat off my head! There were times when water was dripping off my hat. I was glad I wore it! For the record - running in the rain is fun for about 2 miles. After that it's a long, soggy slog!
Mile 12: 10:52
Mile 13: 11:34
Mile 14: 11:48
Mile 15: 11:49
Mile 16: 12:38
I made a decision that cost me quite a few minutes, but it was worth it. Around mile 15 I noticed some rubbing on my toes. Soggy socks were the culprit. There was a medical aide tent just before mile 16, so I stopped and applied some Vaseline. I did not stop or pause my watch, but when I downloaded the file, it gave actual moving time. I'll share the time difference at the end of this post.
Mile 17: 11:59
Mile 18: 11:40
Mile 19: 11:20
Mile 20: 11:50
Mile 21: 12:26
Mile 22: 12:51 (my slowest mile!)
The final four miles! I knew the route well and though I knew I would not get a PR, I was happy to be finishing. It was definitely the most challenging weather I have faced in my illustrious marathon career!
Mile 23: 11:17
Mile 24: 12:02
Mile 25: 12:47
Mile 26: 10:29 (my fastest mile!)
Mile .47: 5:13
Moving time 26.47 miles in 5:08:09, 11:38 pace. My official time was 5:28:19, 12:32 pace. Good enough for 330 of 1089 in my age group. 3027 of 10307 female finishers. 8479 overall of 21,811 finishers.
The perfect post meal snack - a banana in one hand and a hot malasada in the other! And the beautiful lei provided by my awesome, number one fan and supporter! Les also surprised me by scheduling a one hour massage at our hotel - a first for me and so awesome!!
I still want to take a good look at my times on my previous marathons. I know I was much more consistent with my pace this time around, just need to get it all a little faster. We are flying to Maui tomorrow - Les has been working and now it's time for some vacation! I may not blog again until we get home. Thanks for following along!
Sunday, December 14, 2014
Finished!!!
What a day! It rained about 24 of 26 miles and the wind was crazy! So brutal. And the crowd was insane. I ended up with 26.6 miles - almost half a mile of weaving. My official time was 5:28:19.
Full report coming tomorrow.
Saturday, December 13, 2014
Final Preparations
I am less than 20 hours away from the start of my third marathon! I am as ready as I'm going to be. Working on what I can control and trying not to stress about what I can't control.
What I can control:
 |
| It takes a lot of stuff to run a marathon! |
What I can control:
- My clothes are ready.
- My iPod and watch are charged.
- My fuel is mixed and in the freezer - I'm hoping it will be at least "cool" for part of the run.
- I am staying off my feet while wearing compression socks.
- I'm eating carefully and hydrating plenty.
- I've already had one nap!
What I cannot control:
- Mostly the weather. The current forecast is for high winds (20-40 mph!) with the possibility of showers!
- The crowd. There are over 30,000 people registered for this event. It is a mass start and I'm just hoping I don't get behind a wall of walkers!!
Again, I'm number 976 if you're interested in following my progress here.
Marathon Training Week 16 Results
I decided to post this week's training and leave Sunday for it's own post!
This week was all about rest and having fresh legs on Sunday. If I felt at all sore, I pulled back. I knew I wasn't going to gain or lose fitness this week.
Sunday: Rest
Result: Rested
Monday: 5 Miles w/3 Miles @ Tempo (8:30/mile)
Result: Ran 5 miles in 1:01:26, 12:17 pace
We rented a car for the weekend, so I decided to drive to Diamond Head and run around it. Not a bad pace for a Monday!
Also walked 2.72 miles returning the car and meeting Les for lunch.
Tuesday: Rest
Result: Rested. I woke up sore and took advantage of a rest day.
Wednesday: 5 Miles Easy (pace 10:04)
Result: Walked 5.37 miles.
My left leg was a little stiff, so I backed off. I walked about 3 miles in the morning, then walked to the Marathon Expo and grocery store.
Thursday: Rest
Result: Rested
Friday: 3 Miles Easy (pace 10:04)
Result: Ran 4.21 miles in 48:07, 11:26 pace
My legs were feeling good this morning but I made myself take multiple walk breaks. Nervous energy is starting to build!
Also walked 4.31 miles, which was not a very good idea!
Saturday: 3 Miles Easy (pace 10:04)
Result: I knew last night that I was going to take another rest day. I walked too much yesterday and my legs were feeling it. I also had a total of 24 miles when I was only suppose to have 16 for the week. Les gave me one word of advice, "Resist."
Total planned miles - 16
Actual
Running 9.21
Walking 14.79
Total 24.00
Sunday: 26.2 Miles - Honolulu Marathon!!
This week was all about rest and having fresh legs on Sunday. If I felt at all sore, I pulled back. I knew I wasn't going to gain or lose fitness this week.
Sunday: Rest
Result: Rested
Monday: 5 Miles w/3 Miles @ Tempo (8:30/mile)
Result: Ran 5 miles in 1:01:26, 12:17 pace
We rented a car for the weekend, so I decided to drive to Diamond Head and run around it. Not a bad pace for a Monday!
Also walked 2.72 miles returning the car and meeting Les for lunch.
Tuesday: Rest
Result: Rested. I woke up sore and took advantage of a rest day.
Wednesday: 5 Miles Easy (pace 10:04)
Result: Walked 5.37 miles.
My left leg was a little stiff, so I backed off. I walked about 3 miles in the morning, then walked to the Marathon Expo and grocery store.
Thursday: Rest
Result: Rested
Friday: 3 Miles Easy (pace 10:04)
Result: Ran 4.21 miles in 48:07, 11:26 pace
My legs were feeling good this morning but I made myself take multiple walk breaks. Nervous energy is starting to build!
Also walked 4.31 miles, which was not a very good idea!
Saturday: 3 Miles Easy (pace 10:04)
Result: I knew last night that I was going to take another rest day. I walked too much yesterday and my legs were feeling it. I also had a total of 24 miles when I was only suppose to have 16 for the week. Les gave me one word of advice, "Resist."
Total planned miles - 16
Actual
Running 9.21
Walking 14.79
Total 24.00
Sunday: 26.2 Miles - Honolulu Marathon!!
Wednesday, December 10, 2014
Tuesday, December 9, 2014
Marathon Training Week 15 Results
It is acclimation time! We traveled to Hawaii on Tuesday, time to get use to heat and humidity again.
Sunday: Rest Day
Results: Rested
Monday: 5 Miles Easy w/5 Strides (pace 9:46)
Results: Ran 5.01 miles in 1:15:31, 15:05 pace
Typical Slow Motion Monday!
Tuesday: 5 Miles w/3 Miles @ Tempo (pace 8:20)
Results: Rested - traveled.
Wednesday: Rest
Results: Ran 4.2 miles in 48:05, 11:27 pace
It was POURING when I got up! I know that rain is a real possibility during the marathon, so I grabbed my hat and went! It was a fun run and I was not alone - lots of other crazy runners out there!
Thursday: 5 Miles Easy (pace 9:46)
Results: Walked 4.1 miles
Friday: 5 Miles Easy (pace 9:46)
Results: Ran 5 miles in 53:42, 10:44 pace
I felt good. Temps have been great this week - I can only hope they will stay this way.
Also walked 1.71 miles.
Saturday: 12 Miles LSD (pace 10:04-11:04)
Results: Ran 12 miles in 2:13:57, 11:09 pace
The final long run!! I ran it on the actual course. So many other runners out!
Total planned miles: 32
Actual
Running 26.21
Walking 5.81
Total 32.02
Sunday: Rest Day
Results: Rested
Monday: 5 Miles Easy w/5 Strides (pace 9:46)
Results: Ran 5.01 miles in 1:15:31, 15:05 pace
Typical Slow Motion Monday!
Tuesday: 5 Miles w/3 Miles @ Tempo (pace 8:20)
Results: Rested - traveled.
Wednesday: Rest
Results: Ran 4.2 miles in 48:05, 11:27 pace
It was POURING when I got up! I know that rain is a real possibility during the marathon, so I grabbed my hat and went! It was a fun run and I was not alone - lots of other crazy runners out there!
Thursday: 5 Miles Easy (pace 9:46)
Results: Walked 4.1 miles
Friday: 5 Miles Easy (pace 9:46)
Results: Ran 5 miles in 53:42, 10:44 pace
I felt good. Temps have been great this week - I can only hope they will stay this way.
Also walked 1.71 miles.
Saturday: 12 Miles LSD (pace 10:04-11:04)
Results: Ran 12 miles in 2:13:57, 11:09 pace
The final long run!! I ran it on the actual course. So many other runners out!
Total planned miles: 32
Actual
Running 26.21
Walking 5.81
Total 32.02
Marathon Training Week 14 Results
I'm going backwards today! I haven't posted two weeks worth of training. I found reading my recaps from two years ago really helped me this year so I want to get them in while I can still remember at least part of it!
Sunday: Rest Day
Result: Rested
Monday: 8 Miles Easy w/8 Strides (pace 9:46)
Result: Rode 12.56 miles in 1:26:09, 8.7 mph
Trail ride with Les, we saw a handful of cattle on the trail.
Tuesday: 8 Miles w/4 Miles @ Tempo (pace 8:20)
Result: Ran 7.52 miles in 1:35:18, 12:40 pace
Trail run - saw the same cattle. They weren't in the least bit interested in me!
Wednesday: Rest
Result: Ran 5.49 miles in 1:23:10, 15:08 pace
I rearranged things because I planned on doing my long run on Friday.
Thursday: 7 Miles Easy (pace 9:46)
Result: Rested
Friday: 7 Miles Easy (pace 9:46)
Result: Oh boy!! The results were not pretty. A huge Thanksgiving meal in the late afternoon... my GI was not happy! Ran/walked 3.9. Decided to hop on the bike for a spin instead and rode 8.63 miles.
Saturday: 15 Miles LSD (pace 10:04-11:04)
Result: Ran 15.03 miles in 2:53:35, 11:33 pace.
Not super fast, but no GI issues, so I was good with it!
Total planned miles: 45
Actual
Running 31.94
Cycling 21.19
Total 53.13
Sunday: Rest Day
Result: Rested
Monday: 8 Miles Easy w/8 Strides (pace 9:46)
Result: Rode 12.56 miles in 1:26:09, 8.7 mph
Trail ride with Les, we saw a handful of cattle on the trail.
Tuesday: 8 Miles w/4 Miles @ Tempo (pace 8:20)
Result: Ran 7.52 miles in 1:35:18, 12:40 pace
Trail run - saw the same cattle. They weren't in the least bit interested in me!
Wednesday: Rest
Result: Ran 5.49 miles in 1:23:10, 15:08 pace
I rearranged things because I planned on doing my long run on Friday.
Thursday: 7 Miles Easy (pace 9:46)
Result: Rested
Friday: 7 Miles Easy (pace 9:46)
Result: Oh boy!! The results were not pretty. A huge Thanksgiving meal in the late afternoon... my GI was not happy! Ran/walked 3.9. Decided to hop on the bike for a spin instead and rode 8.63 miles.
Saturday: 15 Miles LSD (pace 10:04-11:04)
Result: Ran 15.03 miles in 2:53:35, 11:33 pace.
Not super fast, but no GI issues, so I was good with it!
Total planned miles: 45
Actual
Running 31.94
Cycling 21.19
Total 53.13
Sunday, December 7, 2014
Marathon Training Week 16
This is it! Marathon #3 will be checked off the list at the end of this week!!!
This is the final week of training. Your race is this weekend! Take the three days of rest on the schedule and do short, easy runs on two other days.
As you're heading down this final stretch to the race, know that it's natural to start having doubts about your training and anxiety about race day. Try not to worry. Even if your training didn’t go perfectly, if you followed the plan most of the time, chances are that you’re fit to reach your marathon goals. Don’t try to cram in one extra hard workout; it will deplete the energy you need for the race. Just try to get some sleep, eat well, and make sure your plans are set for this weekend. Try to stick to the same routine that's worked for you during training; this is not the time to try out yoga or rock climbing. Whatever you do, don't try anything new.
Sunday: Rest
Monday: 5 Miles w/3 Miles @ Tempo (8:30/mile)
Tuesday: Rest
Wednesday: 5 Miles Easy (pace 10:04)
Thursday: Rest
Friday: 3 Miles Easy (pace 10:04)
Saturday: 3 Miles Easy (pace 10:04)
Sunday: 26.2 Miles - Honolulu Marathon!!
This is the final week of training. Your race is this weekend! Take the three days of rest on the schedule and do short, easy runs on two other days.
As you're heading down this final stretch to the race, know that it's natural to start having doubts about your training and anxiety about race day. Try not to worry. Even if your training didn’t go perfectly, if you followed the plan most of the time, chances are that you’re fit to reach your marathon goals. Don’t try to cram in one extra hard workout; it will deplete the energy you need for the race. Just try to get some sleep, eat well, and make sure your plans are set for this weekend. Try to stick to the same routine that's worked for you during training; this is not the time to try out yoga or rock climbing. Whatever you do, don't try anything new.
Sunday: Rest
Monday: 5 Miles w/3 Miles @ Tempo (8:30/mile)
Tuesday: Rest
Wednesday: 5 Miles Easy (pace 10:04)
Thursday: Rest
Friday: 3 Miles Easy (pace 10:04)
Saturday: 3 Miles Easy (pace 10:04)
Sunday: 26.2 Miles - Honolulu Marathon!!
Sunday, November 30, 2014
Marathon Training Week 15
This is week 15 of training. After this week, race day will be one week away.
This week you'll really start to feel the effort drop off, as you have three easy, short runs, a tempo run, and two days of rest, and your long run will be just 12 miles. As tough as it may be, resist the temptation to do more--you've done all the hard work of training to get fit. Now's the time to let your body adapt to the training stresses so that you can show up at the starting line strong, energized, and ready to run your best.
Sunday: Rest Day
Monday: 5 Miles Easy w/5 Strides (pace 9:46)
Tuesday: 5 Miles w/3 Miles @ Tempo (pace 8:20)
Wednesday: Rest
Thursday: 5 Miles Easy (pace 9:46)
Friday: 5 Miles Easy (pace 9:46)
Saturday: 12 Miles LSD (pace 10:04-11:04)
Total planned miles: 32
This week you'll really start to feel the effort drop off, as you have three easy, short runs, a tempo run, and two days of rest, and your long run will be just 12 miles. As tough as it may be, resist the temptation to do more--you've done all the hard work of training to get fit. Now's the time to let your body adapt to the training stresses so that you can show up at the starting line strong, energized, and ready to run your best.
Sunday: Rest Day
Monday: 5 Miles Easy w/5 Strides (pace 9:46)
Tuesday: 5 Miles w/3 Miles @ Tempo (pace 8:20)
Wednesday: Rest
Thursday: 5 Miles Easy (pace 9:46)
Friday: 5 Miles Easy (pace 9:46)
Saturday: 12 Miles LSD (pace 10:04-11:04)
Total planned miles: 32
Thursday, November 27, 2014
Happy Thanksgiving!
For the first time in a LONG time, I slept until 8:00 this morning! No Turkey Trot for me. I've been training hard and I'm planning on doing my long run tomorrow, so I snuggled in and slept.
Sunday, November 23, 2014
Marathon Training Week 14
This is week 14 of training. After this week, race day will be two weeks away. Your taper officially begins.
You’ll have three easy runs, two days of rest, and a tempo run, which will be shorter, but faster than the tempo work you did a few weeks ago. Your long run will drop back to 15 miles.
Sunday: Rest Day
Monday: 8 Miles Easy w/8 Strides (pace 9:46)
Tuesday: 8 Miles w/4 Miles @ Tempo (pace 8:20)
Wednesday: Rest
Thursday: 7 Miles Easy (pace 9:46)
Friday: 7 Miles Easy (pace 9:46)
Saturday: 15 Miles LSD (pace 10:04-11:04)
Total planned miles: 45
You’ll have three easy runs, two days of rest, and a tempo run, which will be shorter, but faster than the tempo work you did a few weeks ago. Your long run will drop back to 15 miles.
Sunday: Rest Day
Monday: 8 Miles Easy w/8 Strides (pace 9:46)
Tuesday: 8 Miles w/4 Miles @ Tempo (pace 8:20)
Wednesday: Rest
Thursday: 7 Miles Easy (pace 9:46)
Friday: 7 Miles Easy (pace 9:46)
Saturday: 15 Miles LSD (pace 10:04-11:04)
Total planned miles: 45
Saturday, November 22, 2014
Marathon Training Week 13 Results
Well this week didn't go to plan! My body is tired and I've had pain in both knees since Tuesday. I had to cut today's long run short after only 4 miles because I was in constant pain. I'm really glad I have this blog. I went back and re-read a bunch of posts from two years ago and found this gem:
Sunday: Rest Day
Result: Rested
Monday: 6 Miles Easy w/6 Strides (pace 9:46)
Result: Ran 6 miles in 1:22:28, 13:44 pace
I was still sore from last week's long run and it was super windy! 20+ mph wind gusts make for an interesting run.
Tuesday: Yasso 800s
Result: Ran 4.95 miles in 1:09:03, 13:57 pace
This was the first day that I noticed knee pain. I tried doing some speed work, but my legs would not cooperate.
Wednesday: Rest
Result: Rode 12.41 miles in 1:27:56, 8.5 mph
I didn't notice any knee pain while riding, so I will definitely ride this week.
Thursday: 7 Miles Easy (pace 9:46)
Result: Rested
Friday: 5 Miles Easy (pace 9:46)
Result: Walked 4.01 miles in 1:03:33, 15:52 pace
I thought I might do any easy run, but once again my knees were hurting.
Saturday: 22 Miles LSD (pace 10:04-11:04)
Result: Ran 7.96 miles in 1:48:54, 13:40 pace
I was mentally prepared for this one. My mindset was "this is the final biggie before taper." My knees did not agree. Again, I'm disappointed, but I know it was the right decision. I've been icing my knees and will continue to do so for the next couple of days.
Also walked 0.5 miles as my warmup.
Total planned miles: 50
Actual
Running: 18.91
Walking: 4.51
Cycling: 12.41
Total: 35.83
Classify Your PainI really don't think I'm injured and I want to keep it that way! Three weeks to go. I have done three 18 milers and a 20 miler. Cutting this week's 22 miler short and getting to the start line injury free is the right decision. I hated to make it, but I know it's the right thing to do. I'll probably take several days off from running, just ride my bike until about Wednesday and see how I feel then.
Niggle is a big word in the running world. We all have these little niggles here and there. Maybe the back of your knee is sore, because you tweaked it somehow. Or your hip is sore, because you did squats in the weight room. Something that carries on for two, three, even four days, that's okay. But for something that goes beyond that time frame, or that is causing you to run differently? That's not a niggle, that's an injury. ~ Kara Goucher
Sunday: Rest Day
Result: Rested
Monday: 6 Miles Easy w/6 Strides (pace 9:46)
Result: Ran 6 miles in 1:22:28, 13:44 pace
I was still sore from last week's long run and it was super windy! 20+ mph wind gusts make for an interesting run.
Tuesday: Yasso 800s
Result: Ran 4.95 miles in 1:09:03, 13:57 pace
This was the first day that I noticed knee pain. I tried doing some speed work, but my legs would not cooperate.
Wednesday: Rest
Result: Rode 12.41 miles in 1:27:56, 8.5 mph
I didn't notice any knee pain while riding, so I will definitely ride this week.
Thursday: 7 Miles Easy (pace 9:46)
Result: Rested
Friday: 5 Miles Easy (pace 9:46)
Result: Walked 4.01 miles in 1:03:33, 15:52 pace
I thought I might do any easy run, but once again my knees were hurting.
Saturday: 22 Miles LSD (pace 10:04-11:04)
Result: Ran 7.96 miles in 1:48:54, 13:40 pace
I was mentally prepared for this one. My mindset was "this is the final biggie before taper." My knees did not agree. Again, I'm disappointed, but I know it was the right decision. I've been icing my knees and will continue to do so for the next couple of days.
Also walked 0.5 miles as my warmup.
Total planned miles: 50
Actual
Running: 18.91
Walking: 4.51
Cycling: 12.41
Total: 35.83
Thursday, November 20, 2014
Strategizing
I'm only 24 days away from my next marathon! Since this one includes a flight to a time zone two hours behind California, I know I need to have a solid plan in place. Key areas:
Weather
Of course I can't control the weather! But I do know what to expect. 65 degrees at the start, warm and humid. It's 45 here this morning. Humidity a couple days ago was 7%. What I can do:
Nutrition
It's time for a confession - I have been a complete sugar addict for the past two years. If it has chocolate in or on it, it has my name on it. Mini candy bars have been my "drug" of choice - they're only a point each. But those points have added up. We've been having way too many desserts lately, too. As of Monday, I'm about 8 pounds heavier than I was when I ran my last marathon. That's not gonna help. Last Friday, November 14th, was declared the start of "No Desserts Marathon Countdown Month." Les is joining me and we are allowing one exception - Thanksgiving day! Since last Friday I have not had any desserts. No cookies, candies, ice cream, not even a substitute like a WW bar (something I ate even while losing in the past.) I will weigh again tomorrow. I'm also upping my water intake. Both previous times that I lost weight on Weight Watchers, I started in the Fall and lost weight during the holidays. It can be done. The rest of my eating is pretty good, but the sugar is weighing me down!
Pace
I really don't know what my pace will be. I'm hoping to average under 11 minutes a mile. My run on Saturday was slower than that, but had about twice the elevation gain. I expect the excitement of the race to speed me up some as well. I'm hoping to find a pace group of 4:30-4:40, but I don't know if they'll have one.
I just re-read my first marathon recap. My pace for the first half was 9:38, my pace for the second half was 12:46! I do not want to go out too fast and completely fall apart again. I have noticed that my pace on my long training runs has been much more consistent. Nothing super fast, but nothing super slow at the end.
Goals
A+ Goal: Finish in 4:35:17, 10:30 pace
A Goal: Marathon PR of 4:53:32 or faster, 11:11 pace
B Goal: Sub 5 hours
C Goal: Finish and not die of heat stroke!
It's gonna be a great day. I'm starting to get super excited. The crowds will be massive. I KNOW I won't be the last one. Some finishers took 10 hours last year! Pretty sure I can walk a marathon faster than that. Twenty two miles this Saturday, 15 and 12 the next two and it's GO time!
Of course I can't control the weather! But I do know what to expect. 65 degrees at the start, warm and humid. It's 45 here this morning. Humidity a couple days ago was 7%. What I can do:
- Arrive 12 days before the marathon. I've read that it takes about 14 days for your body to adjust to a different climate, so I'll be close.
- Wear an extra layer while running here at home. I've struggled with this one! I love running when it's below 55! I wore a fleece lined jersey on my long run last week and will do the same this week. I plan to wear an extra layer next week as I start transitioning towards the warmth.
- During the marathon I will be drinking early and often.
- I'll be applying extra Body Glide. With the heat and humidity, I sweat so much more - more chances for chaffing and blisters.
It's time for a confession - I have been a complete sugar addict for the past two years. If it has chocolate in or on it, it has my name on it. Mini candy bars have been my "drug" of choice - they're only a point each. But those points have added up. We've been having way too many desserts lately, too. As of Monday, I'm about 8 pounds heavier than I was when I ran my last marathon. That's not gonna help. Last Friday, November 14th, was declared the start of "No Desserts Marathon Countdown Month." Les is joining me and we are allowing one exception - Thanksgiving day! Since last Friday I have not had any desserts. No cookies, candies, ice cream, not even a substitute like a WW bar (something I ate even while losing in the past.) I will weigh again tomorrow. I'm also upping my water intake. Both previous times that I lost weight on Weight Watchers, I started in the Fall and lost weight during the holidays. It can be done. The rest of my eating is pretty good, but the sugar is weighing me down!
I really don't know what my pace will be. I'm hoping to average under 11 minutes a mile. My run on Saturday was slower than that, but had about twice the elevation gain. I expect the excitement of the race to speed me up some as well. I'm hoping to find a pace group of 4:30-4:40, but I don't know if they'll have one.
I just re-read my first marathon recap. My pace for the first half was 9:38, my pace for the second half was 12:46! I do not want to go out too fast and completely fall apart again. I have noticed that my pace on my long training runs has been much more consistent. Nothing super fast, but nothing super slow at the end.
Goals
A+ Goal: Finish in 4:35:17, 10:30 pace
A Goal: Marathon PR of 4:53:32 or faster, 11:11 pace
B Goal: Sub 5 hours
C Goal: Finish and not die of heat stroke!
It's gonna be a great day. I'm starting to get super excited. The crowds will be massive. I KNOW I won't be the last one. Some finishers took 10 hours last year! Pretty sure I can walk a marathon faster than that. Twenty two miles this Saturday, 15 and 12 the next two and it's GO time!
Sunday, November 16, 2014
Marathon Training Week 13
Four weeks from today, the fireworks will go off and I'll be on the course!
This is week 13 of training. After this week, race day will be just three weeks away. You'll have three easy days of running and two days of rest, plus your last session of Yasso 800s. Your long run will be 22 miles.
This is your final intense push before the taper; do some planning now so you have the energy to give these quality workouts your all. Try to get eight hours of sleep each night.
Try to run early in the morning, before the sun gets above the horizon, so the heat doesn't sap your performance or your resolve. Stay hydrated and well-fueled for each of your runs. Kick start your recovery by having a healthy snack with a 3:1 carbs-to-protein ratio within 30 minutes of finishing your workouts.
Sunday: Rest Day
Monday: 6 Miles Easy w/6 Strides (pace 9:46)
Tuesday: Yasso 800s
Wednesday: Rest
Thursday: 7 Miles Easy (pace 9:46)
Friday: 5 Miles Easy (pace 9:46)
Saturday: 22 Miles LSD (pace 10:04-11:04)
Total planned miles: 50
This is week 13 of training. After this week, race day will be just three weeks away. You'll have three easy days of running and two days of rest, plus your last session of Yasso 800s. Your long run will be 22 miles.
This is your final intense push before the taper; do some planning now so you have the energy to give these quality workouts your all. Try to get eight hours of sleep each night.
Try to run early in the morning, before the sun gets above the horizon, so the heat doesn't sap your performance or your resolve. Stay hydrated and well-fueled for each of your runs. Kick start your recovery by having a healthy snack with a 3:1 carbs-to-protein ratio within 30 minutes of finishing your workouts.
Sunday: Rest Day
Monday: 6 Miles Easy w/6 Strides (pace 9:46)
Tuesday: Yasso 800s
Wednesday: Rest
Thursday: 7 Miles Easy (pace 9:46)
Friday: 5 Miles Easy (pace 9:46)
Saturday: 22 Miles LSD (pace 10:04-11:04)
Total planned miles: 50
Marathon Training Week 12 Results
I really switched stuff up this week - I rode my bike twice! I also ran 20 miles on Saturday - the first time I've done that distance in over two years. Four weeks until the marathon and it's starting to feel real.
Sunday: Rest Day
Result: Rode 8.74 miles in 45:20, 11.6 mph
Monday: 7 Miles Easy (pace 9:52)
Result: Rested
Tuesday: 9 Miles w/5 miles at Tempo (pace 8:30)
Result: Ran 9.03 miles in 1:38:14, 10:53 pace
Wednesday: 6 Miles Easy (pace 9:52)
Result: Rested
Thursday: Time Trial
Result: Rode 12.5 miles in 1:21:03, 9.3 mph
I hit the trail for the first time in about a month. We have had a tiny bit of rain, but it made a big difference on the trail. No mud, but a lot less dusty.
Friday: 8 Miles Easy (pace 9:52)
Result: Walked 2 miles in 34:03, 17:01 pace
I was going to do an easy 4 mile run, but my legs protested. I easily gave in since I had big plans for Saturday.
Saturday: 13 Miles LSD (pace 10:04-11:04)
Ran 20.09 miles in 3:51:00, 11:30 pace
20 miles is a LONG way to run! I just kept saying, "Nobody said it was going to be easy!"
Total planned miles: 44
Actual:
Running: 29.12
Walking: 2.0
Cycling: 21.24
Total: 52.36
Sunday: Rest Day
Result: Rode 8.74 miles in 45:20, 11.6 mph
Monday: 7 Miles Easy (pace 9:52)
Result: Rested
Tuesday: 9 Miles w/5 miles at Tempo (pace 8:30)
Result: Ran 9.03 miles in 1:38:14, 10:53 pace
Wednesday: 6 Miles Easy (pace 9:52)
Result: Rested
Thursday: Time Trial
Result: Rode 12.5 miles in 1:21:03, 9.3 mph
I hit the trail for the first time in about a month. We have had a tiny bit of rain, but it made a big difference on the trail. No mud, but a lot less dusty.
Friday: 8 Miles Easy (pace 9:52)
Result: Walked 2 miles in 34:03, 17:01 pace
I was going to do an easy 4 mile run, but my legs protested. I easily gave in since I had big plans for Saturday.
Saturday: 13 Miles LSD (pace 10:04-11:04)
Ran 20.09 miles in 3:51:00, 11:30 pace
20 miles is a LONG way to run! I just kept saying, "Nobody said it was going to be easy!"
Total planned miles: 44
Actual:
Running: 29.12
Walking: 2.0
Cycling: 21.24
Total: 52.36
Marathon Training Week 11 Results
This is my recap from two weeks ago! This week's coming soon...
Knowing we were flying home on Friday afternoon, I switched everything up to get my long run in on Friday morning. Trying to run long after flying all day just doesn't work. Two major reasons - jetlag and nutrition.
Sunday: Rest Day
Result: Rested
Monday: 5 Miles Easy w/4 Strides (pace 9:52)
Result: Ran 5.93 miles in 1:20:01, 13:29 pace.
I ran part of the marathon course again. Trying to imprint in my brain the hills. There aren't any huge ones, but lots of rollers.
Also walked 2.2 miles
Tuesday: 8 Miles Easy (pace 9:52)
Result: Walked 3.1 miles
Wednesday: Rest
Result: Ran 8.6 miles in 1:36:27, 11:13 pace
I was a little over half way through this run, about four miles from our hotel, when it started POURING! Not just a little drizzle or what Hawaiians call "Pineapple Mist." Oh no, this was a full on downpour with no signs of letting up. I wasn't the only one out, so I journeyed out.
Also walked 2.25 miles
Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
Result: Walked 6.22 miles in 1:48:47, 17:29 pace
Friday: 5 Miles Easy (pace 9:52)
Result: Ran 13 miles in 2:32:42, 11:45 pace
I have now run almost every part of the marathon course.
Saturday: 20 Miles LSD (pace 10:04-11:04)
Result: Rested, guilt free!
Total planned miles: 48
Actual:
Running 27.53
Walking 13.77
Total 41.30
Knowing we were flying home on Friday afternoon, I switched everything up to get my long run in on Friday morning. Trying to run long after flying all day just doesn't work. Two major reasons - jetlag and nutrition.
Sunday: Rest Day
Result: Rested
Monday: 5 Miles Easy w/4 Strides (pace 9:52)
Result: Ran 5.93 miles in 1:20:01, 13:29 pace.
I ran part of the marathon course again. Trying to imprint in my brain the hills. There aren't any huge ones, but lots of rollers.
Also walked 2.2 miles
Tuesday: 8 Miles Easy (pace 9:52)
Result: Walked 3.1 miles
Wednesday: Rest
Result: Ran 8.6 miles in 1:36:27, 11:13 pace
I was a little over half way through this run, about four miles from our hotel, when it started POURING! Not just a little drizzle or what Hawaiians call "Pineapple Mist." Oh no, this was a full on downpour with no signs of letting up. I wasn't the only one out, so I journeyed out.
Also walked 2.25 miles
Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
Result: Walked 6.22 miles in 1:48:47, 17:29 pace
Friday: 5 Miles Easy (pace 9:52)
Result: Ran 13 miles in 2:32:42, 11:45 pace
I have now run almost every part of the marathon course.
Saturday: 20 Miles LSD (pace 10:04-11:04)
Result: Rested, guilt free!
Total planned miles: 48
Actual:
Running 27.53
Walking 13.77
Total 41.30
Sunday, November 9, 2014
Marathon Training Week 12
We are home again! I still need to do last week's recap, but here's this week's plan.
This is week 12 of training. After this week, race day will be one month away.
You'll have three easy runs and a tempo run. Your long run will drop back to 15 miles so that you can recover from the monster mileage that you've done in recent weeks.
This is a good week to check your fitness with a time trial. You’ll get a sense of how much fitness you’ve gained during training and be much better equipped to set realistic race goals.
Sunday: Rest Day
Monday: 7 Miles Easy (pace 9:52)
Tuesday: 9 Miles w/5 miles at Tempo (pace 8:30)
Wednesday: 6 Miles Easy (pace 9:52)
Thursday: Time Trial
Friday: 8 Miles Easy (pace 9:52)
Saturday: 13 Miles LSD (pace 10:04-11:04)
Total planned miles: 44
This is week 12 of training. After this week, race day will be one month away.
You'll have three easy runs and a tempo run. Your long run will drop back to 15 miles so that you can recover from the monster mileage that you've done in recent weeks.
This is a good week to check your fitness with a time trial. You’ll get a sense of how much fitness you’ve gained during training and be much better equipped to set realistic race goals.
Sunday: Rest Day
Monday: 7 Miles Easy (pace 9:52)
Tuesday: 9 Miles w/5 miles at Tempo (pace 8:30)
Wednesday: 6 Miles Easy (pace 9:52)
Thursday: Time Trial
Friday: 8 Miles Easy (pace 9:52)
Saturday: 13 Miles LSD (pace 10:04-11:04)
Total planned miles: 44
Sunday, November 2, 2014
Marathon Training Week 11
This is week 11 of training. After this week, race day will be five weeks away.
You get some breathing room following last week's tough workouts, including a break from the track. You'll have three short, easy runs, your last marathon-pace run, and two days of rest. Save your energy for Saturday: Your long run will be 20 miles.
Sunday: Rest Day
Monday: 5 Miles Easy w/4 Strides (pace 9:52)
Tuesday: 8 Miles Easy (pace 9:52)
Wednesday: Rest
Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
Friday: 5 Miles Easy (pace 9:52)
Saturday: 20 Miles LSD (pace 10:04-11:04)
Total planned miles: 48
You get some breathing room following last week's tough workouts, including a break from the track. You'll have three short, easy runs, your last marathon-pace run, and two days of rest. Save your energy for Saturday: Your long run will be 20 miles.
Sunday: Rest Day
Monday: 5 Miles Easy w/4 Strides (pace 9:52)
Tuesday: 8 Miles Easy (pace 9:52)
Wednesday: Rest
Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
Friday: 5 Miles Easy (pace 9:52)
Saturday: 20 Miles LSD (pace 10:04-11:04)
Total planned miles: 48
Marathon Training Week 10 ACTUAL Results
I posted this last week and just now realized I posted my "result" post and not my "plan" post. I always work on both of them together (copy and paste) so I don't have to retype anything.
I had a good week. I started out slow and sore from last week's long run, but finished strong. Six weeks to go!
Sunday: Rest Day
Result: Ran 8.05 miles in 1:53:30, 14:06 pace.
This was a run up Tantalus, but I had nothing! It was still worth it, because it's so beautiful up there.
Monday: 4 Miles Easy w/4 Strides (pace 9:52 pace)
Result: Rested and walked 1 mile.
Tuesday: Yasso 800s - 9 miles total
Result: Ran 1.93 miles in 23:46, 12:18 pace then ran 4.40 miles in 52:12, 11:51 pace
I was suppose to do a 2 mile warm up, then speed work repeats. I restarted my watch but no speed work actually happened. I did my first repeat and got slower from then on.
Also walked 4.2 miles
Wednesday: Rest
Result: Rested
Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
Result: Ran 9.37 miles in 1:45:18, 11:14 pace.
The first two miles of this run were really tough. My left shin has been really tight and sore. After that, it seemed to loosen up and I was able to run a pretty decent pace.
Also walked 6.4 miles
I crossed this marking while out, it's the 24 mile mark of the Honolulu Marathon!
Friday: Rest
Result: Walked 2.8 miles
Saturday: 20 Miles LSD (pace 10:04-11:04)
Result: Ran 18 miles in 3:52:53, 12:56 pace
This was my slowest 18 miler yet! But I did it on the actual Honolulu Marathon route. I drove our rental car to Kapiolani park to start there. Just as I was getting out, another lady was heading out. I caught up with her and we ended up running the entire thing together. Amanda has run the Honolulu Marathon for the past 10 years and was a wealth of information. I am SO glad I ran it with her. She kept me from getting lost and also talked about parts of the course that are really tough. The course it actually a lot hillier than I realized. We head out on the Kalanianaole Highway. Going out there is a headwind and coming back it is uphill!
Total planned miles: 43
Actual
Running 41.75
Walking 14.40
Total 56.15
I had a good week. I started out slow and sore from last week's long run, but finished strong. Six weeks to go!
Sunday: Rest Day
Result: Ran 8.05 miles in 1:53:30, 14:06 pace.
This was a run up Tantalus, but I had nothing! It was still worth it, because it's so beautiful up there.
Monday: 4 Miles Easy w/4 Strides (pace 9:52 pace)
Result: Rested and walked 1 mile.
Tuesday: Yasso 800s - 9 miles total
Result: Ran 1.93 miles in 23:46, 12:18 pace then ran 4.40 miles in 52:12, 11:51 pace
I was suppose to do a 2 mile warm up, then speed work repeats. I restarted my watch but no speed work actually happened. I did my first repeat and got slower from then on.
Also walked 4.2 miles
Wednesday: Rest
Result: Rested
Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
Result: Ran 9.37 miles in 1:45:18, 11:14 pace.
The first two miles of this run were really tough. My left shin has been really tight and sore. After that, it seemed to loosen up and I was able to run a pretty decent pace.
Also walked 6.4 miles
I crossed this marking while out, it's the 24 mile mark of the Honolulu Marathon!
Friday: Rest
Result: Walked 2.8 miles
Saturday: 20 Miles LSD (pace 10:04-11:04)
Result: Ran 18 miles in 3:52:53, 12:56 pace
This was my slowest 18 miler yet! But I did it on the actual Honolulu Marathon route. I drove our rental car to Kapiolani park to start there. Just as I was getting out, another lady was heading out. I caught up with her and we ended up running the entire thing together. Amanda has run the Honolulu Marathon for the past 10 years and was a wealth of information. I am SO glad I ran it with her. She kept me from getting lost and also talked about parts of the course that are really tough. The course it actually a lot hillier than I realized. We head out on the Kalanianaole Highway. Going out there is a headwind and coming back it is uphill!
Total planned miles: 43
Actual
Running 41.75
Walking 14.40
Total 56.15
Saturday, October 25, 2014
Marathon Training Week 9 Results
This was a tough week. It's so hard going from cool and dry to warm and humid. I did see a lot of improvement from Tuesday to Friday, so I'm hoping that will be the case in December!
Sunday: Rest Day
Result: Rested. Travel day.
Monday: 3 Miles Easy w/3 Strides (pace 9:52 pace)
Result: Ran 2.28 miles in 29:55, 13:07 pace
Les joined me for this one. I was glad because I felt sluggish and could blame him for our slower pace :)
Also walked 2 miles.
Tuesday: 8 Miles w/3 Miles @ Tempo (tempo pace 8:30)
Result: Ran 6.59 miles in 1:24:22, 12:48 pace
I had zero energy and felt the heat zapped me completely.
Also walked 2.4 miles
Wednesday: Rest
Result: Rested. Yay for rest days!
Thursday: 9 Miles w/7 Miles @ MP (marathon pace 9:09)
Result: Ran 4.03 miles in 41:09, 10:12 pace
I knew I was going to do my long run on Friday this week, so I cut this one short. I felt good and was able to keep a faster pace.
Also walked 3.6 miles
Friday: 3 Miles Easy (pace 9:52)
Result: Ran 13.1 miles in 2:30:44, 11:30 pace
Most of this was on the actual marathon route! I didn't feel great, but definitely better than earlier in the week. I just have to drink before I'm thirsty. I found that taking 30 second walk breaks really helped at the end.
Also walked 1.6 miles
Saturday: 18 Miles LSD (pace 10:04-11:04)
Result: Walked 4.02 miles in 1:04:56, 16:09 pace
I ran about a tenth of a mile and decided today was a good day for a walk! I'm planning to run my favorite mountain, Tantalus, tomorrow so this is what I needed to do.
Total planned miles: 41
Actual
Running 26.0
Walking 13.62
Total 39.62
Sunday: Rest Day
Result: Rested. Travel day.
Monday: 3 Miles Easy w/3 Strides (pace 9:52 pace)
Result: Ran 2.28 miles in 29:55, 13:07 pace
Les joined me for this one. I was glad because I felt sluggish and could blame him for our slower pace :)
Also walked 2 miles.
Tuesday: 8 Miles w/3 Miles @ Tempo (tempo pace 8:30)
Result: Ran 6.59 miles in 1:24:22, 12:48 pace
I had zero energy and felt the heat zapped me completely.
Also walked 2.4 miles
Wednesday: Rest
Result: Rested. Yay for rest days!
Thursday: 9 Miles w/7 Miles @ MP (marathon pace 9:09)
Result: Ran 4.03 miles in 41:09, 10:12 pace
I knew I was going to do my long run on Friday this week, so I cut this one short. I felt good and was able to keep a faster pace.
Also walked 3.6 miles
Friday: 3 Miles Easy (pace 9:52)
Result: Ran 13.1 miles in 2:30:44, 11:30 pace
Most of this was on the actual marathon route! I didn't feel great, but definitely better than earlier in the week. I just have to drink before I'm thirsty. I found that taking 30 second walk breaks really helped at the end.
Also walked 1.6 miles
Saturday: 18 Miles LSD (pace 10:04-11:04)
Result: Walked 4.02 miles in 1:04:56, 16:09 pace
I ran about a tenth of a mile and decided today was a good day for a walk! I'm planning to run my favorite mountain, Tantalus, tomorrow so this is what I needed to do.
Total planned miles: 41
Actual
Running 26.0
Walking 13.62
Total 39.62
Tuesday, October 21, 2014
Marathon Training with Roger Fox
I saw this series of comic strips on Foxtrot last week and thought each one was hilarious! If you're not familiar with Foxtrot, the strip revolves around the daily lives of the Fox family, composed of
parents Andrea (Andy, 42) and Roger (45), and their children, Peter
(16), Paige (14), and Jason (10).
Sunday, October 19, 2014
Marathon Training Week 9
We are flying to Hawaii this morning - heat and humidity training for me for the next two weeks! Looking at this plan, I see lots of things I'll probably change. My long run will either be Friday or next Sunday because we have a company picnic on Saturday that starts at 9:00 a.m. I'm also planning on cutting this long run back to about 13-15 miles since I've done 18 that last two weeks. I want to run on the marathon course for that.
I can't believe I'm already half way through my training! My pace is slower than I would like, but I'll keep at it. There are a lot more flat roads in Honolulu than there are in Simi Valley, so hopefully that will help my pace. I'm taking two pairs of shoes this time just in case one decides to fall apart like last time!
This is week nine of training. After this week, race day will be seven weeks away.
This week you’ll have two short runs, two days of rest, and an 18-mile long run. You'll have a longer marathon-pace run, and on Tuesday you’ll have your first tempo run. Your long run will stretch out to 18 miles.
Tempo runs train the muscles to use oxygen more efficiently so that you can sustain speed over a longer distance. Your tempo run should feel comfortably hard. You should feel like you're working, but not racing.
On your long run, if you feel ready, you can try picking up the pace in the final two to three miles to practice the fast finish you'll make in the race.
Sunday: Rest Day
Monday: 3 Miles Easy w/3 Strides (pace 9:52 pace)
Tuesday: 8 Miles w/3 Miles @ Tempo (tempo pace 8:30)
Wednesday: Rest
Thursday: 9 Miles w/7 Miles @ MP (marathon pace 9:09)
Friday: 3 Miles Easy (pace 9:52)
Saturday: 18 Miles LSD (pace 10:04-11:04)
Total planned miles: 41
I can't believe I'm already half way through my training! My pace is slower than I would like, but I'll keep at it. There are a lot more flat roads in Honolulu than there are in Simi Valley, so hopefully that will help my pace. I'm taking two pairs of shoes this time just in case one decides to fall apart like last time!
This is week nine of training. After this week, race day will be seven weeks away.
This week you’ll have two short runs, two days of rest, and an 18-mile long run. You'll have a longer marathon-pace run, and on Tuesday you’ll have your first tempo run. Your long run will stretch out to 18 miles.
Tempo runs train the muscles to use oxygen more efficiently so that you can sustain speed over a longer distance. Your tempo run should feel comfortably hard. You should feel like you're working, but not racing.
On your long run, if you feel ready, you can try picking up the pace in the final two to three miles to practice the fast finish you'll make in the race.
Sunday: Rest Day
Monday: 3 Miles Easy w/3 Strides (pace 9:52 pace)
Tuesday: 8 Miles w/3 Miles @ Tempo (tempo pace 8:30)
Wednesday: Rest
Thursday: 9 Miles w/7 Miles @ MP (marathon pace 9:09)
Friday: 3 Miles Easy (pace 9:52)
Saturday: 18 Miles LSD (pace 10:04-11:04)
Total planned miles: 41
Saturday, October 18, 2014
Marathon Training Week 8 Results
This was a good week. I saw both my primary care physician and my gynecologist. My numbers are really good! I am vitamin D deficient, but other than that I'm super healthy. My gynecologist said I'm the healthiest person she knows. I had my first ever bone density scan and my bones are A+! Thank you, years of running! My blood pressure continues to stay in the normal range. Yep, a good week!
Sunday: Rest Day
Result: Rested
Monday: 5 Miles Easy w/6 Strides (pace 9:58 pace)
Result: Walked 4.81 miles in 1:17:49, 16:10 pace
Typical Monday. I had nothing. But I got out anyway.
Tuesday: 8 Miles Hills (no planned pace)
Result: Ran 8.01 miles in 1:38:58, 12:21 pace
Another trail run. There is a HUGE difference when I run 7 miles on the trail vs. 8 miles. The half mile from 3.5 to 4.0 is super steep, averaging 12%. It's tough going up and a killer coming down. I knew my quads would be angry the next day!
I saw a beautiful 3 point buck run across the trail right in front of me. He came from the right and continued up the hill to the left. I was too slow to get a picture, but I slowed down and just watched as he made his way up the hill.
Wednesday: Rest
Result: Rested. Definitely had angry quads.
Thursday: Time Trial
Result: Rode 10.21 miles in 1:12:18, 8.5 mph
It had been a couple of weeks since I'd been on my bike. My quads were still a little sore, but my heart and lungs enjoyed it.
Friday: 4 Miles Easy (pace 9:58)
Result: Ran 4 miles in 55:37, 13:54 pace
I didn't want to run too hard or fast, so I purposely chose a hilly route.
Saturday: 14 Miles LSD or Half Marathon (pace 10:04-11:04)
Result: Ran 18 miles in 3:17:19, 10:58 pace (plus walked 1 mile warmup/cool down)
I decided since I didn't run my 18 miler 2 weeks ago, I needed to do it today. It was 100 times better than last week! No stomach problems at all. I took water and Hammer gel, nothing containing Xylitol. 14 of 18 miles were under 11 minutes. None were under 10. Steady, steady, steady! Major confidence builder.
According to Suunto, I need 119 hours of recovery time! That is Thursday morning! I don't think I'll be taking that many rest days, but definitely tomorrow.
Total planned miles: 30
Actual miles
Walking 5.81
Running 30.01
Cycling 10.21
Total miles 46.03
Sunday: Rest Day
Result: Rested
Monday: 5 Miles Easy w/6 Strides (pace 9:58 pace)
Result: Walked 4.81 miles in 1:17:49, 16:10 pace
Typical Monday. I had nothing. But I got out anyway.
Tuesday: 8 Miles Hills (no planned pace)
Result: Ran 8.01 miles in 1:38:58, 12:21 pace
Another trail run. There is a HUGE difference when I run 7 miles on the trail vs. 8 miles. The half mile from 3.5 to 4.0 is super steep, averaging 12%. It's tough going up and a killer coming down. I knew my quads would be angry the next day!
I saw a beautiful 3 point buck run across the trail right in front of me. He came from the right and continued up the hill to the left. I was too slow to get a picture, but I slowed down and just watched as he made his way up the hill.
Wednesday: Rest
Result: Rested. Definitely had angry quads.
Thursday: Time Trial
Result: Rode 10.21 miles in 1:12:18, 8.5 mph
It had been a couple of weeks since I'd been on my bike. My quads were still a little sore, but my heart and lungs enjoyed it.
Friday: 4 Miles Easy (pace 9:58)
Result: Ran 4 miles in 55:37, 13:54 pace
I didn't want to run too hard or fast, so I purposely chose a hilly route.
Saturday: 14 Miles LSD or Half Marathon (pace 10:04-11:04)
Result: Ran 18 miles in 3:17:19, 10:58 pace (plus walked 1 mile warmup/cool down)
I decided since I didn't run my 18 miler 2 weeks ago, I needed to do it today. It was 100 times better than last week! No stomach problems at all. I took water and Hammer gel, nothing containing Xylitol. 14 of 18 miles were under 11 minutes. None were under 10. Steady, steady, steady! Major confidence builder.
According to Suunto, I need 119 hours of recovery time! That is Thursday morning! I don't think I'll be taking that many rest days, but definitely tomorrow.
Total planned miles: 30
Actual miles
Walking 5.81
Running 30.01
Cycling 10.21
Total miles 46.03
Sunday, October 12, 2014
Marathon Training Week 8
After this week, you're halfway through training, and race day will be
eight weeks away. This week you'll have two short, easy runs and two
days of rest, plus a one-mile time trial to test your fitness and tweak
your training paces if necessary. On Tuesday, you'll run on a hilly
route.
On Saturday, instead of a typical long run, you have the option of doing a half-marathon. Heading to a shorter race during training is a great way to meet other runners, see a new route in your area, and break up the routine.
Sunday: Rest Day
Monday: 5 Miles Easy w/6 Strides (pace 9:58 pace)
Tuesday: 8 Miles Hills (no planned pace)
Wednesday: Rest
Thursday: Time Trial
Friday: 4 Miles Easy (pace 9:58)
Saturday: 14 Miles LSD or Half Marathon (pace 10:04-11:04)
Total planned miles: 32
On Saturday, instead of a typical long run, you have the option of doing a half-marathon. Heading to a shorter race during training is a great way to meet other runners, see a new route in your area, and break up the routine.
Sunday: Rest Day
Monday: 5 Miles Easy w/6 Strides (pace 9:58 pace)
Tuesday: 8 Miles Hills (no planned pace)
Wednesday: Rest
Thursday: Time Trial
Friday: 4 Miles Easy (pace 9:58)
Saturday: 14 Miles LSD or Half Marathon (pace 10:04-11:04)
Total planned miles: 32
Saturday, October 11, 2014
Marathon Training Week 7 Results - Sometimes You Have to Gut It Out
I'm happy to report that I have felt a lot better this week! My blood pressure has been consistently lower and never above 145/82. I see my doctor on Monday and hope for lots of good advice.
My running was so-so. I've been having too much pain due to shoes, so I finally bought a new pair on Wednesday. I think they're going to work, but it may be a little early to tell.
Sunday: Rest Day
Monday: 6 Miles Easy w/6 Strides (pace 9:58 pace)
Result: Ran 5.01 miles in 1:17:27, 15:27 pace
I was so sluggish. We spent a ton of time sitting on Sunday (church, lunch, 220 mile drive home, and church again.)
Tuesday: 7 Miles Hills (no planned pace)
Result: Walked 2 miles in 34.44, 17:24 pace
I was thinking about new shoes at this point and didn't want to run too long with pain.
Wednesday: Rest
Result: Ran 7.01 miles in 1:25:22, 12:11 pace
Got in my hill run on the trail (my trail shoes are fine.) Lots of bear tracks and I got stung by a bee while out! Quite the exciting morning.
I spent about an hour at Foot Pursuit and purchased the Asics Gel Nimbus.
Thursday: 5 Miles w/3 Miles @ MP (marathon pace = 9:09)
Result: Ran 5.10 miles in 1:00:06, 11:47 pace
Tried out the new shoes. But new shoes can only do so much with old legs! My feet were hurting when I got up, so I can't blame the shoes.
Friday: 5 Miles Easy (pace 9:58)
Result: Rested
Again, my feet were hurting when I got up, so I decided a rest day was in order.
Saturday: 18 Miles LSD (pace 10:04-11:04)
Result: Ran 18.01 miles in 3:37:52, 12:06 pace
This was one of those "just do it" kind of runs. I wanted to give my new shoes a true test and they didn't fail. Not one blister! My feet weren't hurting when I got up. They were tired by the end, but that is to be expected after more than 3 1/2 hours!
It wasn't my shoes that slowed me down - it was my stomach! In an effort to save money, Les decided to make his own Perpetuem. I've never had any trouble drinking it on long runs. Les bought flavored Stevia (Stevita) and it contains Xylitol. Xylitol is enemy number one where my gut it concerned! Major GI distress ensued (sorry, TMI!) I was thankful for public restrooms. There weren't any in my final two miles, so I had to slow down to a walk. But you know, some days you just have to gut it out! Major learning experience today! No more Stevita for this girl.
Total planned miles: 41
Actual
Running 35.13
Walking: 2.00
Total 37.13
My running was so-so. I've been having too much pain due to shoes, so I finally bought a new pair on Wednesday. I think they're going to work, but it may be a little early to tell.
Sunday: Rest Day
Monday: 6 Miles Easy w/6 Strides (pace 9:58 pace)
Result: Ran 5.01 miles in 1:17:27, 15:27 pace
I was so sluggish. We spent a ton of time sitting on Sunday (church, lunch, 220 mile drive home, and church again.)
Tuesday: 7 Miles Hills (no planned pace)
Result: Walked 2 miles in 34.44, 17:24 pace
I was thinking about new shoes at this point and didn't want to run too long with pain.
Wednesday: Rest
Result: Ran 7.01 miles in 1:25:22, 12:11 pace
Got in my hill run on the trail (my trail shoes are fine.) Lots of bear tracks and I got stung by a bee while out! Quite the exciting morning.
I spent about an hour at Foot Pursuit and purchased the Asics Gel Nimbus.
Thursday: 5 Miles w/3 Miles @ MP (marathon pace = 9:09)
Result: Ran 5.10 miles in 1:00:06, 11:47 pace
Tried out the new shoes. But new shoes can only do so much with old legs! My feet were hurting when I got up, so I can't blame the shoes.
Friday: 5 Miles Easy (pace 9:58)
Result: Rested
Again, my feet were hurting when I got up, so I decided a rest day was in order.
Saturday: 18 Miles LSD (pace 10:04-11:04)
Result: Ran 18.01 miles in 3:37:52, 12:06 pace
This was one of those "just do it" kind of runs. I wanted to give my new shoes a true test and they didn't fail. Not one blister! My feet weren't hurting when I got up. They were tired by the end, but that is to be expected after more than 3 1/2 hours!
It wasn't my shoes that slowed me down - it was my stomach! In an effort to save money, Les decided to make his own Perpetuem. I've never had any trouble drinking it on long runs. Les bought flavored Stevia (Stevita) and it contains Xylitol. Xylitol is enemy number one where my gut it concerned! Major GI distress ensued (sorry, TMI!) I was thankful for public restrooms. There weren't any in my final two miles, so I had to slow down to a walk. But you know, some days you just have to gut it out! Major learning experience today! No more Stevita for this girl.
Total planned miles: 41
Actual
Running 35.13
Walking: 2.00
Total 37.13
Tuesday, October 7, 2014
Marathon Training Week 6 Results
I worked on this post last week, then we went out of town and I never finished it! Better late than never...
I'm thinking about starting a Symptom of the Week post. This week my blood pressure has been SO much better, almost normal all the time. Instead, I've stepped into the world of insomnia. I slept about 10 hours last Saturday night and that was the last night of good sleep I had until Wednesday night. But I did have a much better week of activity!
Sunday: Rest Day
Result: Rested
Monday: 5 Miles Easy w/5 Strides (pace 9:58 pace)
Result: Ran 5 miles in 56:47, 11:21 pace.
My typical Monday, I started out sluggish but was able to up the pace and throw in some strides along the way.
Tuesday: 6 Miles Hills (no planned pace)
Result: Ran 2 miles in 31:40, 15:50 pace
Decided to keep it short with one tough hill.
Wednesday: Rest
Result: Rode 12.65 miles in 1:26:01, 8.8 mph
Some days I just need to ride!
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Result: Rested
I've yet to run any of my marathon pace runs. I need to get serious at some point!
Friday: 6 Miles Easy (pace 9:58)
Result: Ran 7 miles in 1:46:02, 15:08 pace
I had great plans for this morning! We're spending the weekend in Fresno and I won't have time for my long run. My plan was to run about 14 miles today and another 10 on Saturday, giving my 24 miles between the two days. It was about 70 degrees, the wind was blowing and I had nothing. Also, I'm not happy with my current shoes and need to do something about that. I have three 18 mile runs on my schedule, so I'm not going to stress about this one!
Saturday: 18 Miles LSD (pace 10:04-11:04)
Result: Ran 8.05 miles in 1:23:02, 10:19 pace
It took me a while to get out the door, but once I started moving I felt pretty good. I ended up running about 1 1/2 miles with a guy who is training for his first marathon. He was doing 20 that day. We chatted about marathons, his goal, my past times, etc. It was pretty cool to be able to keep up with someone more than a decade younger than me!
Total planned miles: 39
Actual miles
Running 22.05
Cycling 12.65
Total miles 34.70
I'm thinking about starting a Symptom of the Week post. This week my blood pressure has been SO much better, almost normal all the time. Instead, I've stepped into the world of insomnia. I slept about 10 hours last Saturday night and that was the last night of good sleep I had until Wednesday night. But I did have a much better week of activity!
Sunday: Rest Day
Result: Rested
Monday: 5 Miles Easy w/5 Strides (pace 9:58 pace)
Result: Ran 5 miles in 56:47, 11:21 pace.
My typical Monday, I started out sluggish but was able to up the pace and throw in some strides along the way.
Tuesday: 6 Miles Hills (no planned pace)
Result: Ran 2 miles in 31:40, 15:50 pace
Decided to keep it short with one tough hill.
Wednesday: Rest
Result: Rode 12.65 miles in 1:26:01, 8.8 mph
Some days I just need to ride!
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Result: Rested
I've yet to run any of my marathon pace runs. I need to get serious at some point!
Friday: 6 Miles Easy (pace 9:58)
Result: Ran 7 miles in 1:46:02, 15:08 pace
I had great plans for this morning! We're spending the weekend in Fresno and I won't have time for my long run. My plan was to run about 14 miles today and another 10 on Saturday, giving my 24 miles between the two days. It was about 70 degrees, the wind was blowing and I had nothing. Also, I'm not happy with my current shoes and need to do something about that. I have three 18 mile runs on my schedule, so I'm not going to stress about this one!
Saturday: 18 Miles LSD (pace 10:04-11:04)
Result: Ran 8.05 miles in 1:23:02, 10:19 pace
It took me a while to get out the door, but once I started moving I felt pretty good. I ended up running about 1 1/2 miles with a guy who is training for his first marathon. He was doing 20 that day. We chatted about marathons, his goal, my past times, etc. It was pretty cool to be able to keep up with someone more than a decade younger than me!
Total planned miles: 39
Actual miles
Running 22.05
Cycling 12.65
Total miles 34.70
Sunday, October 5, 2014
Marathon Training Week 7
This is week seven of training. After this week, race day will be nine weeks away.
Most of your routine is the same this week, with two easy runs, one day of hills, one marathon-pace run, and two days of rest.
Your long run will be 18 miles. It sounds daunting, but with a little planning, you can make it easier. Check the weather; if a storm is blowing through on the day you usually run long, do it another day. Plan to hook up with other runners for part of the run. Or download an audiobook to your music player.
Sunday: Rest Day
Monday: 6 Miles Easy w/6 Strides (pace 9:58 pace)
Tuesday: 7 Miles Hills (no planned pace)
Wednesday: Rest
Thursday: 5 Miles w/3 Miles @ MP (marathon pace = 9:09)
Friday: 5 Miles Easy (pace 9:58)
Saturday: 18 Miles LSD (pace 10:04-11:04)
Total planned miles: 41
Most of your routine is the same this week, with two easy runs, one day of hills, one marathon-pace run, and two days of rest.
Your long run will be 18 miles. It sounds daunting, but with a little planning, you can make it easier. Check the weather; if a storm is blowing through on the day you usually run long, do it another day. Plan to hook up with other runners for part of the run. Or download an audiobook to your music player.
Sunday: Rest Day
Monday: 6 Miles Easy w/6 Strides (pace 9:58 pace)
Tuesday: 7 Miles Hills (no planned pace)
Wednesday: Rest
Thursday: 5 Miles w/3 Miles @ MP (marathon pace = 9:09)
Friday: 5 Miles Easy (pace 9:58)
Saturday: 18 Miles LSD (pace 10:04-11:04)
Total planned miles: 41
Sunday, September 28, 2014
Marathon Training Week 6
This is week six of training. After this week, race day will be 10 weeks away.
Most of your routine is the same this week, with two days of rest, two easy runs, one run on hills, and a marathon-pace run. Your long run will inch up to 18 miles.
Sunday: Rest Day
Monday: 5 Miles Easy w/5 Strides (pace 9:58 pace)
Tuesday: 6 Miles Hills (no planned pace)
Wednesday: Rest
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Friday: 6 Miles Easy (pace 9:58)
Saturday: 18 Miles LSD (pace 10:04-11:04)
Total planned miles: 39
Most of your routine is the same this week, with two days of rest, two easy runs, one run on hills, and a marathon-pace run. Your long run will inch up to 18 miles.
Sunday: Rest Day
Monday: 5 Miles Easy w/5 Strides (pace 9:58 pace)
Tuesday: 6 Miles Hills (no planned pace)
Wednesday: Rest
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Friday: 6 Miles Easy (pace 9:58)
Saturday: 18 Miles LSD (pace 10:04-11:04)
Total planned miles: 39
Saturday, September 27, 2014
Marathon Training Week 5 Results
Somebody please stop this roller coaster!! Another week, another seven days as the hormone hostage. Yes it's bad. My blood pressure has sky rocketed (as in 162/90!) and it has wiped me out. I've cut way back on my salt intake, am eating a banana every morning, and trying to find ways to eliminate stress. When I get myself out the door to run or ride, I feel SO much better. It's the getting out the door part that I failed at greatly this week. Here's to a better week next week!
Sunday: Rest Day
Result: Rested
Monday: 4 Miles Easy w/4 Strides (pace 9:58 pace)
Result: Walked 4.7 miles in 1:18:28, 16:42 pace. I had nothing!
Tuesday: 7 Miles Hills (no planned pace)
Result: Rested
Wednesday: Rest
Result: Rested
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Result: Rode 12.57 miles in 1:27:50, 8.6 mph
Friday: 4 Miles Easy (pace 9:58)
Result: Rested
Saturday: 16 Miles LSD (pace 10:04-11:04)
Result: Ran 16 miles in 3:04:12, 11:31 pace
I was determined to get my long run in this week. I started out slow, feeling very sluggish, but I just kept moving. Almost every mile was in the 10:50-11:20 pace range with one exception that was all uphill.
My blood pressure when I got home? 102/61! Yes, exercise is a must!
Total planned miles: 35
Walking: 4.7
Cycling: 12.57
Running: 16.0
Totals miles 33.27
Sunday: Rest Day
Result: Rested
Monday: 4 Miles Easy w/4 Strides (pace 9:58 pace)
Result: Walked 4.7 miles in 1:18:28, 16:42 pace. I had nothing!
Tuesday: 7 Miles Hills (no planned pace)
Result: Rested
Wednesday: Rest
Result: Rested
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Result: Rode 12.57 miles in 1:27:50, 8.6 mph
Friday: 4 Miles Easy (pace 9:58)
Result: Rested
Saturday: 16 Miles LSD (pace 10:04-11:04)
Result: Ran 16 miles in 3:04:12, 11:31 pace
I was determined to get my long run in this week. I started out slow, feeling very sluggish, but I just kept moving. Almost every mile was in the 10:50-11:20 pace range with one exception that was all uphill.
My blood pressure when I got home? 102/61! Yes, exercise is a must!
Total planned miles: 35
Walking: 4.7
Cycling: 12.57
Running: 16.0
Totals miles 33.27
Sunday, September 21, 2014
Marathon Training Week 5
This is week five of training. After this week, race day will be 11
weeks away. This week you’ll have two easy runs, two days of rest, a
goal-marathon-pace run, and one day on hills. Your long run will be 16
miles.
This week you’ll try strides. Adding strides to any easy run activates fast-twitch muscle fibers, improves coordination and leg turnover, and preps the body for speed. On Thursday you’ll have your first marathon-pace run. Throughout the program, these runs will give you a chance to practice the speed you’re hoping to hit in the race.
Sunday: Rest Day
Monday: 4 Miles Easy w/4 Strides (pace 9:58 pace)
Tuesday: 7 Miles Hills (no planned pace)
Wednesday: Rest
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Friday: 4 Miles Easy (pace 9:58)
Saturday: 16 Miles LSD (pace 10:04-11:04)
This week you’ll try strides. Adding strides to any easy run activates fast-twitch muscle fibers, improves coordination and leg turnover, and preps the body for speed. On Thursday you’ll have your first marathon-pace run. Throughout the program, these runs will give you a chance to practice the speed you’re hoping to hit in the race.
Sunday: Rest Day
Monday: 4 Miles Easy w/4 Strides (pace 9:58 pace)
Tuesday: 7 Miles Hills (no planned pace)
Wednesday: Rest
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Friday: 4 Miles Easy (pace 9:58)
Saturday: 16 Miles LSD (pace 10:04-11:04)
Saturday, September 20, 2014
Marathon Training: When 10 Miles is Preceded by Only (Week 4 Results)
My plan scaled back a bit this week and it was a good thing because my hormones decided to go nuts. I was an absolute wreck for several days. I redeemed myself at the end of the week, but I had serious doubts in the early half.
Sunday: Rest Day
Result: Rested
Monday: 4 Miles Easy (pace 10:04)
Result: Ran 5.63 miles in 1:13:04, 12:59 pace
I decided to move my hill run to Monday since I was suppose to do my time trial on Wednesday.
Tuesday: 5 Miles Hills (no planned pace)
Result: Rested. I think I got about three hours of sleep Monday night. Running was not going to happen.
Wednesday: Time Trial
Result: Rested and Cried. The ENTIRE day. It wasn't pretty, let me tell you! I don't cry often, but when I do I blubber like a baby.
Thursday: 4 Miles Easy (pace 10:04)
Result: Ran 7 miles in 1:28:36, 12:39 pace
I set my alarm before going to bed on Wednesday night. I was determined to get out the door. I opted for a trail run since I knew it would be private and I could go slow. Me and my swollen eyelids headed out. It still wasn't pretty, but at least I was moving.
Friday: 4 Miles Easy (pace 10:04)
Result: Ran 4.5 miles in 46:26, 10:19 pace.
Sometime Thursday things started to look up. I didn't cry all day and got a good nights sleep. I tried to run easy, but my legs felt good so I just went with it.
The coolest thing happened right at the end of my run. I saw the high school girls track team headed towards me. There was probably 20 of them and they were running 4 or 5 wide. I was trying to figure out which way I should go when I heard the lead runner yell "Runner up!" As I neared, an entire path opened up for me. The lead runner and several others yelled "good job" as we passed and slapped fives. I was so impressed! They are a fast group, one of their girls has won state, but they have also learned to share the road, encourage others and be nice people. I saw their coach a few minutes later and told him how much I appreciated the way they acted. I'm sure he passed it on to them. See? Not all teenagers are brats!
Saturday: 10 Miles LSD (pace 10:04-11:04) "Only" 10 Miles
Result: Run 10 miles in 1:40:51, 10:05 pace + walked 1 mile warmup and cool down.
I am SO proud of this run! I pushed the pace the entire time. I was averaging 9:55 until mile 8. It was entirely uphill and I walked parts of it. But I was able to dig deep and run the last two miles in 9:35 and 9:48.
Total planned miles: 28
Actual
Running: 27.13
Walking 1.00
Total 28.13
Sunday: Rest Day
Result: Rested
Monday: 4 Miles Easy (pace 10:04)
Result: Ran 5.63 miles in 1:13:04, 12:59 pace
I decided to move my hill run to Monday since I was suppose to do my time trial on Wednesday.
Tuesday: 5 Miles Hills (no planned pace)
Result: Rested. I think I got about three hours of sleep Monday night. Running was not going to happen.
Wednesday: Time Trial
Result: Rested and Cried. The ENTIRE day. It wasn't pretty, let me tell you! I don't cry often, but when I do I blubber like a baby.
Thursday: 4 Miles Easy (pace 10:04)
Result: Ran 7 miles in 1:28:36, 12:39 pace
I set my alarm before going to bed on Wednesday night. I was determined to get out the door. I opted for a trail run since I knew it would be private and I could go slow. Me and my swollen eyelids headed out. It still wasn't pretty, but at least I was moving.
Friday: 4 Miles Easy (pace 10:04)
Result: Ran 4.5 miles in 46:26, 10:19 pace.
Sometime Thursday things started to look up. I didn't cry all day and got a good nights sleep. I tried to run easy, but my legs felt good so I just went with it.
The coolest thing happened right at the end of my run. I saw the high school girls track team headed towards me. There was probably 20 of them and they were running 4 or 5 wide. I was trying to figure out which way I should go when I heard the lead runner yell "Runner up!" As I neared, an entire path opened up for me. The lead runner and several others yelled "good job" as we passed and slapped fives. I was so impressed! They are a fast group, one of their girls has won state, but they have also learned to share the road, encourage others and be nice people. I saw their coach a few minutes later and told him how much I appreciated the way they acted. I'm sure he passed it on to them. See? Not all teenagers are brats!
Saturday: 10 Miles LSD (pace 10:04-11:04) "Only" 10 Miles
Result: Run 10 miles in 1:40:51, 10:05 pace + walked 1 mile warmup and cool down.
I am SO proud of this run! I pushed the pace the entire time. I was averaging 9:55 until mile 8. It was entirely uphill and I walked parts of it. But I was able to dig deep and run the last two miles in 9:35 and 9:48.
Total planned miles: 28
Actual
Running: 27.13
Walking 1.00
Total 28.13
Sunday, September 14, 2014
Marathon Training Week 4
Exactly three months from today, December 14th, is the Honolulu Marathon!
This is week four of training. After this week, race day will be 12 weeks away. You'll have three easy runs, one day on hills, and one day of rest. Your long run will drop back to 10 miles so you can recover from the mileage buildup so far.
On Wednesday, you’ll do a one-mile time trial. A time trial can help you track your fitness and set realistic race goals. It's best to do this at a track, because it's flat and provides the most accurate measurement of distance. If you don’t have access to a track, you can do your trial on a one-mile stretch of road.
Sunday: Rest Day
Monday: 4 Miles Easy (pace 10:04)
Tuesday: 5 Miles Hills (no planned pace)
Wednesday: Time Trial
Thursday: 4 Miles Easy (pace 10:04)
Friday: 4 Miles Easy (pace 10:04)
Saturday: 10 Miles LSD (pace 10:04-11:04)
Total planned miles: 28
This is week four of training. After this week, race day will be 12 weeks away. You'll have three easy runs, one day on hills, and one day of rest. Your long run will drop back to 10 miles so you can recover from the mileage buildup so far.
On Wednesday, you’ll do a one-mile time trial. A time trial can help you track your fitness and set realistic race goals. It's best to do this at a track, because it's flat and provides the most accurate measurement of distance. If you don’t have access to a track, you can do your trial on a one-mile stretch of road.
Sunday: Rest Day
Monday: 4 Miles Easy (pace 10:04)
Tuesday: 5 Miles Hills (no planned pace)
Wednesday: Time Trial
Thursday: 4 Miles Easy (pace 10:04)
Friday: 4 Miles Easy (pace 10:04)
Saturday: 10 Miles LSD (pace 10:04-11:04)
Total planned miles: 28
Saturday, September 13, 2014
Marathon Training Week 3 Results
I've made some changes in my schedule and so far, so good. Training Peaks recommends cross training as long as it is approximately the same amount of time as the planned run. For example, a 3 mile run at 10 minutes/mile would be about 30 minutes. So a 30 minute bike ride or walk would be good cross training.
Sunday: Rest Day
Result: Rode 7.58 miles in 41:15, 11 mph
This was a super flat route that I rode super easy. I think this helped my legs recover from Saturday's 12 mile run.
Monday: 3 Miles Easy (pace 10:04)
Result: Walked 1.98 miles in 34:31, 17:28 pace
I was going to make this my rest day because I had an early morning doctor appointment. Les wanted to go for a short walk before his weight workout so I joined him. I spent the rest of the day cleaning house and doing food prep, my brother-in-law, Lance, flew in from Indiana that night.
Tuesday: 5 Miles Hills (no planned pace)
Result: Rested! Finally, and I really needed it.
Wednesday: Rest Day
Result: Ran 5.0 miles in 1:00:05, 12:00 pace
This was my hill run, on the trail
Thursday: 5 Miles Easy (pace 10:04)
Result: Rode 9.4 miles in 1:01:33, 9.2 mph
After running the trail on Wednesday, I just wanted to ride it so I did!
Friday: 5 Miles Easy (pace 10:04)
Result: Rested.
I rested last Friday and had a great long run on Saturday so I thought I'd try that again.
Saturday: 14 Miles LSD (pace 10:04-11:04)
Result: 14.07 miles in 2:33:29, 10:55 pace
This one hurt! My stomach wasn't happy for much of it, it was warm, then hot, there were hills, and my left calf started cramping. Poor, poor pitiful me! But I got it done within my planned pace. Not every long run is going to be butterflies and flowers, endurance is as much about the mind as the body.
Also walked 1 mile (warm up and cool down)
Total planned miles: 32
Actual
Running: 19.07
Walking 2.98
Cycling: 16.98
Total: 39.03
Sunday: Rest Day
Result: Rode 7.58 miles in 41:15, 11 mph
This was a super flat route that I rode super easy. I think this helped my legs recover from Saturday's 12 mile run.
Monday: 3 Miles Easy (pace 10:04)
Result: Walked 1.98 miles in 34:31, 17:28 pace
I was going to make this my rest day because I had an early morning doctor appointment. Les wanted to go for a short walk before his weight workout so I joined him. I spent the rest of the day cleaning house and doing food prep, my brother-in-law, Lance, flew in from Indiana that night.
Tuesday: 5 Miles Hills (no planned pace)
Result: Rested! Finally, and I really needed it.
Wednesday: Rest Day
Result: Ran 5.0 miles in 1:00:05, 12:00 pace
This was my hill run, on the trail
Thursday: 5 Miles Easy (pace 10:04)
Result: Rode 9.4 miles in 1:01:33, 9.2 mph
After running the trail on Wednesday, I just wanted to ride it so I did!
Friday: 5 Miles Easy (pace 10:04)
Result: Rested.
I rested last Friday and had a great long run on Saturday so I thought I'd try that again.
Saturday: 14 Miles LSD (pace 10:04-11:04)
Result: 14.07 miles in 2:33:29, 10:55 pace
This one hurt! My stomach wasn't happy for much of it, it was warm, then hot, there were hills, and my left calf started cramping. Poor, poor pitiful me! But I got it done within my planned pace. Not every long run is going to be butterflies and flowers, endurance is as much about the mind as the body.
Also walked 1 mile (warm up and cool down)
Total planned miles: 32
Actual
Running: 19.07
Walking 2.98
Cycling: 16.98
Total: 39.03
Friday, September 12, 2014
Bad for You?
Saw this cartoon this morning and thought it was cute!
How far are you running this weekend?
How far are you running this weekend?
Sunday, September 7, 2014
Marathon Training Week 3
This is week three of training. After this week, race day will be 13
weeks away. You'll maintain the same routine as last week, with three
easy runs, one day on hills, and two days of rest. This week's long run
is 14 miles.
It's a big milestone, and it may be the first time you really feel as if marathon training is officially under way. Make sure you set aside enough time in your schedule so you don't feel rushed to finish the run and you have time to eat and rest afterward. Also, get your fueling strategy set ahead of time. On any run longer than 75 minutes, energy gels or sports drinks will help you maintain a steady level of energy.
Sunday: Rest Day
Monday: 3 Miles Easy (pace 10:04)
Tuesday: 5 Miles Hills (no planned pace)
Wednesday: Rest Day
Thursday: 5 Miles Easy (pace 10:04)
Friday: 5 Miles Easy (pace 10:04)
Saturday: 14 Miles LSD (pace 10:04-11:04)
Total planned miles: 32
It's a big milestone, and it may be the first time you really feel as if marathon training is officially under way. Make sure you set aside enough time in your schedule so you don't feel rushed to finish the run and you have time to eat and rest afterward. Also, get your fueling strategy set ahead of time. On any run longer than 75 minutes, energy gels or sports drinks will help you maintain a steady level of energy.
Sunday: Rest Day
Monday: 3 Miles Easy (pace 10:04)
Tuesday: 5 Miles Hills (no planned pace)
Wednesday: Rest Day
Thursday: 5 Miles Easy (pace 10:04)
Friday: 5 Miles Easy (pace 10:04)
Saturday: 14 Miles LSD (pace 10:04-11:04)
Total planned miles: 32
Saturday, September 6, 2014
Marathon Training Week 2 Results
I knew this week was going to be a little challenging. We flew home on Tuesday and jet lag reeked havoc the rest of the week. I did have a good long run today, so all things considered this was a successful week!
Sunday: Rest Day
Result: Rested, kind of! Les raced in the Dick Evans Memorial Road Race on Oahu. 112 miles with about 100 of his closest Hawaiian friends! I volunteered to work one of the feed zones and I'll do a full write up soon. Everyone should volunteer at a race sometime, it's a fun experience. I should have worn my Suunto since I was on my feet from 7:00 to 10:00.
Monday: 4 Miles Easy (pace 10:04)
Result: Hiked 2.8 miles in 1:05:31
This was our last day on Oahu for a while, so we decided to hike the trail to the Makapu'u Lighthouse Overlook. Over 400 feet of climbing later and the views were spectacular.
Also walked 4.1 miles
Tuesday: 5 Miles Hills (no planned pace)
Result: Ran 4 miles in 39:56, 9:59 pace.
I went for flat and fast, then it was time to pack and sit.
Wednesday: Rest Day
Result: Rested. We got in bed about 1:00 a.m., which was only 10:00 p.m. Hawaii time. But mornings are tough when you travel east.
Thursday: 5 Miles Easy (pace 10:04)
Result: Ran 5.03 miles on the trail in 59:05, 11:44 pace
Still feeling sluggish, but I was glad when I finally drug myself out of bed and hit the trail.
Friday: 5 Miles Easy (pace 10:04)
Result: Rested, I just needed one more day to deal with jet lag.
Saturday: 12 Miles LSD (pace 10:04-11:04)
Result: Ran 12 miles in 2:04:27, 10:27 pace
I was so pleased with today's run! We were out late last night and I didn't sleep very well. I told Les, "I am going to run 12 miles, no matter how long it takes me!" My splits for the first 8 miles were amazing. I was averaging about 10:10. Miles 9 and 10 were tough, then I finished strong.
Mile 1 - 10:27
Mile 2 - 10:09
Mile 3 - 10:12
Mile 4 - 10:00
Mile 5 - 10:05
Mile 6 - 9:55
Mile 7 - 10:04
Mile 8 - 10:14
Mile 9 - 11:03
Mile 10 - 12:13
Mile 11 - 9:53
Mile 12 - 10:20
Total planned miles: 31
Actual:
Running: 21.03
Walking: 4.10
Hiking: 2.80
Total miles: 27.93
Sunday, August 31, 2014
Marathon Training Week 2
This is week two of marathon training; after this week there will be 14 weeks until race day.
Your schedule will be similar to last week's. You'll rest today, then have three easy runs, one day on hills, and another day of rest. Your long run will inch up to 12 miles.
In this early stage, you'll want to establish a routine that blends well with everything else in your daily life. Figure out what times of day are most convenient for running, and scout out some safe, convenient routes that you can regularly take.
Sunday: Rest Day
Monday: 4 Miles Easy (pace 10:04)
Tuesday: 5 Miles Hills (no planned pace)
Wednesday: Rest Day
Thursday: 5 Miles Easy (pace 10:04)
Friday: 5 Miles Easy (pace 10:04)
Saturday: 12 Miles LSD (pace 10:04-11:04)
Total planned miles: 31
Your schedule will be similar to last week's. You'll rest today, then have three easy runs, one day on hills, and another day of rest. Your long run will inch up to 12 miles.
In this early stage, you'll want to establish a routine that blends well with everything else in your daily life. Figure out what times of day are most convenient for running, and scout out some safe, convenient routes that you can regularly take.
Sunday: Rest Day
Monday: 4 Miles Easy (pace 10:04)
Tuesday: 5 Miles Hills (no planned pace)
Wednesday: Rest Day
Thursday: 5 Miles Easy (pace 10:04)
Friday: 5 Miles Easy (pace 10:04)
Saturday: 12 Miles LSD (pace 10:04-11:04)
Total planned miles: 31
Saturday, August 30, 2014
Marathon Training Week 1 Results
It's been an interesting and challenging week 1 of marathon training!
Sunday: Rest Day
Result: Ran 10.0 miles in 1:57:31, 11:45 pace
We rented a car for the weekend so I HAD to run the Tantalus loop. I actually had my best ever time on the entire loop so I was happy with how the week started.
Monday: 4 Miles Easy (pace 10:04)
Result: Rest - my legs were SO sore from yesterday. I did walk 1.3 miles
Tuesday: 4 Miles Hills (no planned pace)
Result: 2.5 miles in 34:42, 13:53 pace.
Here's when things started going to downhill - about one mile into my run, my right shoe fell apart!
I walked to The Running Room and was able to buy a new pair of shoes. Unfortunately, with my size 5 foot, they only had 2 pairs available. I went with Sauconys because I've worn them before, but they've given me a bit of trouble. Ended up walking 6.3 miles this day.
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Wednesday: Rest Day
Result: Ran 6.22 miles in 1:13:14, 11:46 pace. This was my hill run for the week. My new left shoe rubbed a blister. Also walked 2.6 miles
Thursday: 4 Miles Easy (pace 10:04)
Result: Rest day. Walked 2.5 miles
Friday: 4 Miles Easy (pace 10:04)
Result: Ran 3.75 miles in 41:08, 10:49 pace. Even with a bandage on my blister gave me problems!
Also walked 3.3 miles
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Saturday: 10 Miles LSD (pace 10:04-11:04)
Result: Ran 7.11 miles in 1:35:03, 13:22 pace
I had nothing today! I think it's a combination of tired, hormones, and new shoes that aren't broken in enough. I knew in the first mile that I wasn't going to make 10 miles. My plan was to run the Tantalus loop in reverse. I decided during the second mile that I would go up for an hour, then turn around and head back to the car. One of the important things about the long run is being on your feet a long time so I decided not to worry about pace and just stay on my feet.
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I'm definitely taking a rest day tomorrow. We fly home on Tuesday afternoon, so I'm trying to decide what to do on Monday and Tuesday. I don't want to keep opening up this blister and delaying healing. Luckily it's early enough in my training that I don't think an extra day off will make that much difference!
Total planned miles: 26
Total actual miles:
Running: 29.58
Walking: 16.0
Total 45.58
Sunday: Rest Day
Result: Ran 10.0 miles in 1:57:31, 11:45 pace
We rented a car for the weekend so I HAD to run the Tantalus loop. I actually had my best ever time on the entire loop so I was happy with how the week started.
Monday: 4 Miles Easy (pace 10:04)
Result: Rest - my legs were SO sore from yesterday. I did walk 1.3 miles
Tuesday: 4 Miles Hills (no planned pace)
Result: 2.5 miles in 34:42, 13:53 pace.
Here's when things started going to downhill - about one mile into my run, my right shoe fell apart!
I walked to The Running Room and was able to buy a new pair of shoes. Unfortunately, with my size 5 foot, they only had 2 pairs available. I went with Sauconys because I've worn them before, but they've given me a bit of trouble. Ended up walking 6.3 miles this day.
Wednesday: Rest Day
Result: Ran 6.22 miles in 1:13:14, 11:46 pace. This was my hill run for the week. My new left shoe rubbed a blister. Also walked 2.6 miles
Thursday: 4 Miles Easy (pace 10:04)
Result: Rest day. Walked 2.5 miles
Friday: 4 Miles Easy (pace 10:04)
Result: Ran 3.75 miles in 41:08, 10:49 pace. Even with a bandage on my blister gave me problems!
Also walked 3.3 miles
Saturday: 10 Miles LSD (pace 10:04-11:04)
Result: Ran 7.11 miles in 1:35:03, 13:22 pace
I had nothing today! I think it's a combination of tired, hormones, and new shoes that aren't broken in enough. I knew in the first mile that I wasn't going to make 10 miles. My plan was to run the Tantalus loop in reverse. I decided during the second mile that I would go up for an hour, then turn around and head back to the car. One of the important things about the long run is being on your feet a long time so I decided not to worry about pace and just stay on my feet.
I'm definitely taking a rest day tomorrow. We fly home on Tuesday afternoon, so I'm trying to decide what to do on Monday and Tuesday. I don't want to keep opening up this blister and delaying healing. Luckily it's early enough in my training that I don't think an extra day off will make that much difference!
Total planned miles: 26
Total actual miles:
Running: 29.58
Walking: 16.0
Total 45.58
Tuesday, August 26, 2014
Running Shoe Woes
I headed out for a run this morning. I was suppose to go four
miles. Just after the first mile, I stopped to stretch and take a
couple of pictures...
.jpeg)
I stretched my left leg first, then my right. That's when I noticed something...
.jpeg)
The sole of my right shoe had come completely unglued!!
.jpeg)
.jpeg)
My four miler turned into 2.4 as I turned around and walked back to our hotel. We will be on Oahu another week, so I guess I'll have to do a little shopping while I'm here. I've got 3 good pairs of running shoes at home, but they won't do me any good here. Who knew I could run so fast the soles would fall off!!
.jpeg)
I stretched my left leg first, then my right. That's when I noticed something...
The sole of my right shoe had come completely unglued!!
My four miler turned into 2.4 as I turned around and walked back to our hotel. We will be on Oahu another week, so I guess I'll have to do a little shopping while I'm here. I've got 3 good pairs of running shoes at home, but they won't do me any good here. Who knew I could run so fast the soles would fall off!!
Sunday, August 24, 2014
Marathon Training Week 1
Well, here we go again! Week 1 of Marathon Training for the Honolulu Marathon! It's pretty handy that we are actually in Honolulu right now, so my first full week of training will be on the actual course.
I was able to reapply my Break 4:00 Marathon Plan in TrainingPeaks. I don't know that it's physically possible for ME to break 4 hours, but I really did like this plan ~ the speed drills, tempo runs, marathon pacing and long runs, so I'm doing it again. I'll include their comments at the beginning of each week.
Your training kicks off with a day of rest. This week includes three easy, short runs; one run on hills; and two days of rest. On Saturday, your first long, slow distance (LSD) run will be 10 miles.
If you want to add miles, do it on an easy day. But don't extend any run by more than one or two miles, or add miles on Friday (the day before your long run).
Sunday: Rest Day
Monday: 4 Miles Easy (pace 10:04)
Tuesday: 4 Miles Hills (no planned pace)
Wednesday: Rest Day
Thursday: 4 Miles Easy (pace 10:04)
Friday: 4 Miles Easy (pace 10:04)
Saturday: 10 Miles LSD (pace 10:04-11:04)
Total planned miles: 26
I was able to reapply my Break 4:00 Marathon Plan in TrainingPeaks. I don't know that it's physically possible for ME to break 4 hours, but I really did like this plan ~ the speed drills, tempo runs, marathon pacing and long runs, so I'm doing it again. I'll include their comments at the beginning of each week.
Your training kicks off with a day of rest. This week includes three easy, short runs; one run on hills; and two days of rest. On Saturday, your first long, slow distance (LSD) run will be 10 miles.
If you want to add miles, do it on an easy day. But don't extend any run by more than one or two miles, or add miles on Friday (the day before your long run).
Sunday: Rest Day
Monday: 4 Miles Easy (pace 10:04)
Tuesday: 4 Miles Hills (no planned pace)
Wednesday: Rest Day
Thursday: 4 Miles Easy (pace 10:04)
Friday: 4 Miles Easy (pace 10:04)
Saturday: 10 Miles LSD (pace 10:04-11:04)
Total planned miles: 26
Saturday, August 16, 2014
Weekly Review
Next week is my last "free" week. Marathon training starts a week from tomorrow. After running my 10k on Tuesday, I didn't have a lot of motivation the rest of the week! I did cross the 1,000 mile mark for the year this week.
Sunday - Ran 5 miles in 55:45, 11:09 pace.
I opted for a hilly route.
Monday - Rest day
Tuesday - Ran 6.21 miles in 59:49, 9:38 pace
Shew! I was so glad to get this done! I would love to run it even faster, but that was tough! It's a long distance to go all out.
Also walked 1.12 miles, warm up and cool down.
Wednesday - Rode 11.70 miles in 1:01:17, 11.5 mph
My legs didn't feel sore when I got up but as soon as I started up the first little hill they hurt! I decided against the trail and just rode around the neighborhood.
Thursday - Rest day
Friday - Rode 13.2 miles in 1:29:17, 8.9 mph
Trail ride. Saw lots of bear tracks. I've been seeing them about every other week or so. I'm not interested in seeing the actual bear.
Saturday - Walked 3.9 miles in 53:52
After yesterday I had about 37 miles for the week. I knew if I ran a half marathon I would have another 50 mile week, but I just didn't have it today. My Strava title was "New Shoes, Old Legs."
Total
Running - 11.21
Walking - 5.02
Cycling - 24.90
Total 41.13
Sunday - Ran 5 miles in 55:45, 11:09 pace.
I opted for a hilly route.
Monday - Rest day
Tuesday - Ran 6.21 miles in 59:49, 9:38 pace
Shew! I was so glad to get this done! I would love to run it even faster, but that was tough! It's a long distance to go all out.
Also walked 1.12 miles, warm up and cool down.
Wednesday - Rode 11.70 miles in 1:01:17, 11.5 mph
My legs didn't feel sore when I got up but as soon as I started up the first little hill they hurt! I decided against the trail and just rode around the neighborhood.
Thursday - Rest day
Friday - Rode 13.2 miles in 1:29:17, 8.9 mph
Trail ride. Saw lots of bear tracks. I've been seeing them about every other week or so. I'm not interested in seeing the actual bear.
Saturday - Walked 3.9 miles in 53:52
After yesterday I had about 37 miles for the week. I knew if I ran a half marathon I would have another 50 mile week, but I just didn't have it today. My Strava title was "New Shoes, Old Legs."
Total
Running - 11.21
Walking - 5.02
Cycling - 24.90
Total 41.13
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