Wineglass Marathon Training (Week 7)

25 Jul

Holy crap week 7!

I’ve really enjoyed the change in running plans I’ve made over the past 2 weeks. The mileage is higher during the week, and it is a bit intense but I am loving the change of pace (literally). Every time I hit the prescribed paces for the workouts I feel really confident that I can do this. :)

I have a Half Marathon this weekend but I didn’t really taper this week running-wise because well, my end goal is the Wineglass Marathon. So we will see how it goes with no real tapering. :) I did cut back on my cross training though – honestly it wasn’t intentional but I have felt soooo tired. Maybe its from changing my training plan, I dunno. But I decided to listen to my body and go with it so that I don’t burn myself out. Mainly that meant I missed my BodyPump classes this week and a spinning class.

On Friday of last week I squeezed in my 12 miler before hitting the road to go to Philadelphia to visit a friend. We had a great time that included doing a color run! I am never one to turn down the opportunity to do one of these, so though this was my fourth we had an awesome time. We walked it because my friend is still recovering from knee surgery and had a great time taking in the sights and chatting while getting doused in color.

Saturday – Color Run 5k!

Sunday – BodyPump* + BodyFlow* (Basically yoga) – I switched from RPM to BodyFlow last minute but was really glad I did. My hips were feeling like they were in a vice and this definitely loosened me up. I may do this more and more as my mileage increases.

Monday – 3 miles of speedwork (some 1200s and 800s)

Tuesday – BodyAttack*

Wednesday – 7 mile tempo run (1 miles warm up, 5 at pace, 1 cool down)

Thursday – Rest

Friday – Rest

Total Miles: 13 (3 walking), though maybe it’s more like 25 since the 12 miler *should* have been during this week. Haha. I gotta stop moving things around.

*Links for more information: BodyPump, BodyFlowBodyAttack

Tomorrow I’ll be running the half marathon and sunday I’m planning to take a full on rest day so I can hit the ground running next week.

Have a great weekend!

Change of (Training) Plans

24 Jul

Remember when I wrote about being scared to be fast? (It’s perfectly acceptable to think “uh… no” haha) At the end of that post I mentioned that I made a plan to get faster, to make myself feel uncomfortable, to become comfortable with the uncomfortable.

Since I was only/already 5 weeks into Marathon Training I didn’t want to change things up too much but I wanted to find a way to push myself a little bit. After a good deal of research, and talking with some folks knowledgeable in these things I decided to look into the FIRST Run Faster, Run Less Program. I downloaded the eBook and downloaded the app (there’s probably an iOS version too).

The jist of the program is 3 runs per week, one with some speed work, one as a tempo run, and one long run. Every workout has a set of prescribed paces that are based on your most recent 5k time.

I decided to do one week of it and see how I felt and then decide if I wanted to continue so I found the week that corresponded to how far I was away from my marathon. The long run distances and total weekly mileage matched up almost exactly to where I was in my training plan, and I was already incorporating speed work and race pace runs every week so I hoped it would be an easy transition.

I loved the first week. The constantly changing paces and workouts kept me really interested.

So I continued onto the next week, and after finishing up my tempo run yesterday (7 miles, 5 at pace!) I am hooked.

The paces prescribed for me for speed work and the “pace” part of the tempo runs are faster than I am used to, but totally completely doable. I finished yesterday thrilled that I was able to hold the prescribed pace for 5 miles straight!

In other training plans the word “tempo” would freak me out – I would mentally defeat myself before I even stepped out the door to run. But this time around I am loving them and loving the feeling of achievement I get afterwards. I’m betting that means the paces that I have to run are pretty much perfect – not too fast that it feels impossible, but still challenging.

I’m still trying to ease into this new plan but so far I am really enjoying it. Cutting down to 3 runs a week from 4 is actually really really refreshing. The one thing I struggle with is in the book they say to only do specific types of cross training – cycling, rowing and swimming. I am planning to take a spinning class at least once a week but also want to work in some weight lifting in the form of BodyPump. My plan for now is to listen to my body and if it feels like too much, I’ll have no issue cutting out a class. I also plan to lower my weights on the leg tracks.

So that’s where I’m at right now in my training. :)

 

Running on Vacation (Tuesdays on the Run)

22 Jul
Tuesdays on the Run

Every Tuesday I am joining a link up with MCM Mamma Runs, Run the Great Wide Somewhere and My No Guilt Life. You can find out more about the link up here.

This weeks topic: Running while on vacation.

I have often found ways to incorporate running into my vacation. However I stand by one golden rule: if it’s going to impede your primary goal of vacation (usually relaxation) it’s just.not.worth.it. Recently when I traveled to Miami with some friends we were go go go the entire time. Waking up early to run would have exhausted me and prevented me from enjoying the late nights. I packed my running shoes and clothes but no running happened, and I was completely, 100% okay with that.

When I am going on a vacation that I think I’ll be able to incorporate running into there are a few things I do.

1. Pack Appropriately – I think through how many times I will run during that vacation, realistically. I make sure to pack anything I would run with at home – Garmin, Road ID, etc – so that there is no reason (except for the golden rule above) to not do it.

2013-11-05 11.44.19

2. Do the Research – Before leaving home I’ll look up running routes using mapmyrun.com, and also look at the hotel website to see if they have a gym with treadmill available. Once I’m at my location if I am staying at a hotel I will often ask the front desk for good, SAFE running routes. I ask questions like “are there many people running there?” “is it a safe place for me to be running by myself?”. It’s important to not only be informed on where you can run but how safe your environment is. 

2013-11-04 06.30.39

Quick story – I was in Phoenix, Arizona for a conference a few years ago and the hotel gave me a card with a running route on it (super impressive). Unfortunately the route led me into some areas I was VERY uncomfortable with, so listening to my intuition, I turned around. I later found out that there had been an outbreak of crime in the area I ran through – particularly violence against women. Lesson learned. Now I do as much research as I can before I leave. and of course, always listen to your intuition.

3. Run Early – I don’t want vacation to be primarily about my running so I try to fit it in in the early mornings before the hubby is even awake (if he is traveling with me). This works well for work trips too as there’s when there’s often long days followed by dinners and happy hours. Additional bonus: if you are at a gorgeous location you are treated to wonderful views of the sunrise that you wouldn’t get at home.

4. Race! While not every vacation can be a race-centric there are often opportunities to run in local races in the location you are visiting. This gives you the opportunity to see areas you may not have have had the opportunity to check out otherwise and meet some of the locals. Runningintheusa.com is a great resource to find local races within the United States.

5. If it doesn’t happen, move on. Don’t beat yourself up if you are unable to fit in your runs like you hoped. Remember the primary reason for why you are out of town. If it’s not a race-centric trip your runs will be there waiting for you when you get home.

I think that running is one of the best ways to explore new places and keeping these things in mind I have been able to successfully keep up my running through many vacations.

Wineglass Marathon Training (Week 6)

18 Jul

As you read this I am hopefully out getting in my long run for the week. I’m traveling a little bit this weekend so I took a vacation day from work today to fit in a 12 miler before I hit the road. You gotta do what you gotta do.

Last weekend was a bit unusual – I had a 7 mile long run planned but also a 5k race planned for Sunday. So I opted to run three miles on saturday (after 2 hours at the gym – yikes) and then run the 5k as hard as I could.

In addition, I have decided to change my training plan up a little bit, most noteably by moving from 4 runs to 3 a week, but more on that next week once I’ve gotten a feel for it. :)

aaand I got to check out a new-to-me Les Mills class called BodyVibe. It probably won’t become a regular thing (my gym is just testing it out right now) but I love trying fitness programs out and it was fun to try it!

Saturday - BodyPump* + RPM* + 3 miles easy

Sunday – 5k! 38:08.

Monday – 3 miles of speedwork.

Tuesday – Rest

Wednesday – RPM* in the AM + 6 mile tempo run (in watermelon colors!) in the PM (2 miles warm up, 3 at pace, 1 cool down)

Thursday – BodyPump* in the AM + BodyVibe* in the PM

Friday – 12 miles easy

Total Miles: 27 (wowsa!)

Strength classes: 2 (goal of 3)
Cardio classes: 3 (goal of 2)

*Links for more information: BodyPumpRPMBodyVibe

Scared to be Fast

17 Jul

Last Sunday I ran a 5k that was spawned from wanting to support a friend that was doing her first.

The weather was great, my friend finished proudly, and overall it was a really good time.

Here’s the thing though. I obviously had not “trained” specifically for the race, but it felt so.damn.hard.

It felt hard, just like the Runner’s World Heartbreak Hill 5k did.

During both 5ks my lungs burned, and my legs were screaming the entire time. I struggled during both races to hit the pace I did (39:36 for Runner’s World, 38:08 for last week).

I am faster than this. I know that. My 5k PR is 33:01 from *cough* four years ago.

Since doing the Goofy Challenge in January 2013 I have blamed my lack of speed on training for long distances. I have done a bunch of half marathons since then and am now training for my 2nd full marathon.

However, after I got home Sunday, I got really sad. Don’t get me wrong, I am THRILLED for my friends that ran, thrilled to share the experience, thrilled the weather was wonderful, etc, etc. But, I got sad because I know I can do much better, and I know it is my own fault these shorter races feel so difficult.

But here’s what it comes down to.

I am scared.

I am scared to go fast.

Why? I’m not totally sure. Fear of bonking, fear of being uncomfortable or in pain, fear of the unknown. These things all play into it. It’s not physical limitations, it’s mental, that I am sure.

When I was talking to my husband about this on Sunday he said something that really resonated with me:

“You have these walls up that affect your performance. You’re never going to overcome them if you don’t smash through them”

So true. so undeniably true.

So, because I am who I am, I took to the internet to do some research and found some really great articles with a few things that sounded like me.

Five Mental Barries, Smashed (Runner’s World)

The first point in this article is me in a nutshell.

THE OBSTACLE: Working out hurts!

GET OVER IT: …“As you get more experienced and your body adapts to training, you can tune in more to what your body is experiencing.” And remember, it’s unpleasant for everyone in the beginning. “Every step you take hurts at first,” says coach Jeff Gaudette, founder of RunnersConnect, an online training service. “But you’ve just got to trust that you will feel better.”

How to Think Like an Elite Runner (Runner’s World)

Push On: Mental toughness is built by doing something that is hard over and over again, especially when you don’t feel like doing it. Our society has conditioned us to believe that there should be no discomfort, to stop when we are uncomfortable. But the discomfort we feel when we’re doing a challenging workout is an important part of the strengthening process. 

If you’ve been reading this blog for a little bit you know that I like plans. I set goals and make plans to achieve them, that’s just how I roll.

So, on Monday I went to the track and did 1600 meter repeats. Holy shit was it painful and uncomfortable. but I plan to go back next Monday. and hopefully continue throughout marathon training.

The only way to get past these walls is to smash through them.

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