M5T W5

Welcome to week five of training. After this week your race will be 11 weeks away. Tour long run buildup will continue with a 14-mile long run.

If your easy runs don't feel truly easy, it's okay to relax back to 10:50 pace and progress when you're ready.   The object of these easy runs is to finish them feeling exhilarated and strong, with enough energy to run another mile. If you feel injured, achy, or like you’re struggling to finish the distance for the day, then back off. Remember: The first goal of training is to get to the starting line feeling strong. Before you can attempt to achieve your time goals on race day, you must first achieve this primary goal.

Sunday - Rest day

Monday - 4 miles easy (10:35 pace)

Tuesday - Intervals - 8-9 miles
2 miles easy run
1x1 mile (1600) @ 7:50-8:00 pace with 800 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1x400 @ 1:56 pace with 200 easy run rec.
1x1 mile @ 7:50-8:00 pace with 800 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1-2 miles easy running

Wednesday  - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 14 miles  (10:35-10:50 pace)

Total planned miles 34

M5T W4 Recap

This was a really goofy week to me.  Runfession: I had zero motivation.  I got up wondering why I was signed up for another marathon.  I whined to myself numerous times.  Then I went out and ran anyway!

Sunday - Rest day
Ran 3.43 miles
I was pretty sure I was going to be exhausted on Monday morning after our concert, so I opted for my easy run on Sunday.

Monday - 3 miles easy (10:35 pace)
Rested.  Wiped out from Sunday night's concert.

Tuesday - Intervals - 8 miles
Ran 6.01 miles total
This was the morning that I felt zero motivation the most!  I almost talked myself out of intervals while I was warming up, but finally gave in and did them.  They weren't great, but they weren't as bad as I expected.  I did an out and back and had the bonus of wind and pouring rain on the way back.  I just laughed since I was on the actual marathon course and this is exactly what I can expect in December.  I cut my cool down short to get out of the rain.

Wednesday  - 3 miles easy (10:35 pace)
Ran 3.15 miles
I was feeling my intervals and took it pretty easy for this run.  I did throw in a few hard digs.

Thursday - 4 miles hills (10:35 pace)
Rode 13.01 miles
This is the worst bike ride I have had in a long time!  I was stiff the entire time.  I commuted with Les and could not keep up.  It wasn't much of a workout for him.

Friday - Rest day
Rested

Saturday - LSD 10 miles  (10:35-10:50 pace)
Ran 8.65 miles
I had to give myself a very stern talking to to get out the door again.  Once I did, I felt really good the first 3 miles, got rained on a little, had a headwind, but I was okay.  Somewhere in the 4th mile I got extremely nauseated.  I walked a bit then started running again.  The nausea did not go away.  Nearing the 5 mile mark I felt awful.  It wasn't the "I need to find a bathroom, port-a-potty, bush" type feeling, just extreme nausea.  I thought I might have gotten overheated but wasn't sure.  Each time I tried to run the feeling was back.  I cut it short and walked the last few miles.  I think I must have picked up a bug of some sort since I'm still not feeling great today.

Total planned miles 28
Actual
Running  21.24
Cycling 13.01
Total  34.25

M5T W4

This is week four of training. After this week, your race will be three months away.

This week will follow a similar pattern as last week, with two to three easy runs and two days of rest. Your long run will drop back to 10 miles to give you a chance to recover form the mileage buildup so far.

Sunday - Rest day

Monday - 3 miles easy (10:35 pace)

Tuesday - Intervals - 8 miles
2 miles of easy running
2x400 @ 1:56 pace with 200 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec
1x1200 @ 5:52 pace with 400 easy run rec.
1x800 @ 3:55 pace with 400 easy run rec.
1x400 @ 1:56 pace with 200 easy run rec.
1-2 miles easy running
Continuing with the theme of "Tuesday is interval day", you'll start to extend the distance that you run at pace. The pace suggested is relative to your goal marathon time so please resist running any faster. You want to finish each of these workouts STRONG and you must realize that future Tuesday workouts will add more and more distance.

Wednesday  - 3 miles easy (10:35 pace)

Thursday - 4 miles hills (10:35 pace)

Friday - Rest day

Saturday - LSD 10 miles  (10:35-10:50 pace)

Total planned miles 28

M5T W3 Recap

Saturday sunset

 As I predicted, my week was nothing like my plan.  If I was closer to December 11th, I'd probably be a little more worried, but I've had a fun week!

Sunday - Rest day
Rested

Monday - 3 miles easy (10:35 pace)
Ran 6.1 miles on my favorite trail
I knew this was my chance for a good trail run.  The temps were awesome and I enjoyed every step.  I was glad I got an early start because as I was on my way down the entire Simi High cross country team was coming up.  They are an amazing group of kids - always friendly and share the space.

Tuesday - Intervals - 8 miles
Rested
My legs were sore from the trail run, but we also had a leak under our kitchen sink.  This meant the laundry and cleaning I needed to do before we left for Hawaii had to get done early so Les could turn the water off.  I'm just glad we discovered it while we were there.

Wednesday  - 3 miles easy (10:35 pace)

Another rest day, if you call travel resting.  We tried Uber for the first time and loved it!  We live about 40 miles from LAX and have tried just about every mode of transportation.  This was cheaper than a shared shuttle van and the ride was smoother.  We lucked out with a great driver.

Thursday - 4 miles easy (10:35 pace)
Ran 10.11 miles, then walked 1.1 miles for cool down.
Awake at 4:00 a.m. due to jet-lag?  Might as well go for my long run!  I'm really glad I got my long run in on Thursday as the rest of the week got a little crazy.  Still didn't get the planned distance, but close enough.
First night of music workshop - blasted my lungs for about 2 hours.

Friday - Rest day
Rested.
I had planned to bike commute with Les but it was pouring rain when we got up.  Second night of music workshop - blasted my lungs for another 2 hours.

Saturday - LSD 12 miles  (10:35-10:50 pace)
Rode 12.6 miles
I was short on time so cut this ride a little short.  Music workshop at 9:00 a.m. about an hour away.  That was a little tough, but my lungs got another good workout!

Total planned miles 30
Actual
Running  16.21
Walking 1.10
Cycling 12.60
Total  29.91

How was your week?
Ever tried Uber?

Fall Favorite - Who Needs Pumpkin?

The first days of September in California are teasing us with beautiful weather.  My list for the grocery store last Thursday included ingredients for my favorite Fall muffins - Weight Watchers Pumpkin Muffins.  Unfortunately, the shelf space for canned pumpkin was empty.  This happened once before and I improvised by making Spice Muffins with canned sweet potatoes, and that's what I did again.  These are so good and easy, I knew I needed to share.  They also make the house smell amazing.

Pumpkin or Spice Muffins

Makes 18 muffins
1 Spice Cake Mix
1 15 oz. can Pumpkin (not pumpkin pie filling) OR
1 15 oz. can Sweet potatoes in light syrup


Instructions:

Preheat oven to 325.

Grease cupcake pans.  Puree sweet potatoes in the blender for about 30 seconds.  Mix ingredients (no egg or oil, just the cake mix and pumpkin or sweet potatoes) and pour in prepared pans.  Bake according to mix instructions for cupcakes, using the full amount of time (approximately 25 minutes).

Remove from oven and enjoy while still warm!  Go all out with the fine china...


These are less than 150 calories each.  They are very dense and filling.  Make these, you won't regret it!

Any easy Fall favorite recipes you want to share?

M5T W3

We fly back to Hawaii on Wednesday.  Thursday through Saturday I will be at a music workshop with our church and we have a concert on Sunday night.  I'm already planning to skip intervals this week - the weather is too beautiful here for me to not get in a trail run.  Hills are speed work in disguise, right?  Pretty sure this plan will not resemble my actual life this week at all!

This is week three of training. After this week, race day will be 13 weeks away.  Most of your runs will be similar to last week, though your long run will inch up to 12 miles.

Sunday - Rest day

Monday - 3 miles easy (10:35 pace)

Tuesday - Intervals - 8 miles
2-mile warmup
3x400 @ 1:56 pace with 200 easy run rec.
3 x Yasso 800 @ 4:00 with 400m easy run rec.
1x400 @ 1:56 pace with 200 easy run rec.
2-mile cooldown

Wednesday  - 3 miles easy (10:35 pace)

Thursday - 4 miles easy (10:35 pace)

Friday - Rest day

Saturday - LSD 12 miles  (10:35-10:50 pace)

Total planned miles 30

M5T W2 Recap

And just like that, two weeks of marathon training are behind me!  We left Oahu on Wednesday just as President Obama was arriving and two hurricanes were heading that way!  We came home to incredible weather here in So Cal.

Sunday - Rest day
Rested

Monday - 3 miles easy (10:35 pace)
Rode 13.01 miles

Tuesday - Intervals - 6-7 miles total
Ran 6.18 miles
See my Cycling for Runners post for full details

This is a pedestrian bridge I cross.  It's a lot steeper than it looks!

Wednesday  - 3 miles easy (10:35 pace)
I had planned to go for an easy run or bike ride before our midday flight but the island was pretty socked in with rain.  Instead we spent 10 hours in transit time from our home in Hawaii to our home in California.

Thursday - 4 miles easy (10:35 pace)
Rested.  Was rudely awakened by a city workers' leaf blower.  Shouldn't those things be illegal before 8:00 a.m.?  Especially when 8:00 feels like 5:00?

Friday - Rest day
Ran 3.06 miles
It was 58 degrees when I got up!  I don't think it's ever been 58 when I've been in Hawaii.  It felt so wonderful.

Saturday - LSD 8 miles  (10:35-10:50 pace)
Ran 8 miles in 1:23, 10:22 pace
It was another cool morning.  My legs didn't feel great, but they were good enough for a really steady run.  Splits were: 9:33, 9:39, 9:38, 10:31, 10:34, 12:42, 9:46, 10:32.  The first three were speedier than planned, but I just went with it.  Mile 6?  All hills.  I also stopped and chatted with my dear neighbor, Diana.  Her husband, Joe, has had Parkinsons for many years.  When I see them, I'm always reminded of how blessed I am to be able to run.  Thanks is not just for November.

Total planned miles 25
Actual
Running  17.24
Cycling 13.01
Total 30.25