Tuesday, August 30, 2016

Training Update: Week of 8/22

The hay is in the barn, etc, etc. I am officially in taper mode now, which I can talk about to a greater extent later. But for now, I want to review the last week of training prior to the taper and see how it all shook out.
I frontloaded this week of training because I was on vacation with J and Addie at the end of the week, and did not want to get up in another city and run a long run. You know?

Monday: 11 miles + 4x30s strides. 11.52 miles. Core. Barre 3.
Tuesday: Yassos, paces between 3:07 and 3:15 per 800. 10.63 miles total. Core
Wednesday: 9 miles 8:48 pace. Core.
Thursday: 18 miles.
Friday: 60 minutes XT
Saturday: 8 mile run 9:01 pace. 90* and full sun. Ugh.
Sunday: OFF (foam rolling)

57.15 miles run
1x Barre 3
3x Core
1x XT

Nailed it.

Thursday, August 25, 2016

Happy Birthday Roo!

So this is mostly going to be a photo post. Back on August 9, Addie Roo (ok, Addison Rose) turned three years old! Somehow I became the mother of a three year old, and that is SUPER exciting. I mean, it is obviously scary that she has gotten to be so big so quickly, but I love her, and I am so glad she is getting so big!










If it is not obvious, she had a Rapunzel/Tangled themed birthday party. And her on the bicycle there at the end? That was the number 1 present that she wanted. So I don't know why she was so glum in the photo, but it definitely made me laugh.

She had a great birthday. I love you Addie Roo!

Wednesday, August 24, 2016

Inspiring Performance

I am certain that I am not alone here, but watching the Olympics over the two previous weeks has really put me in a good place to finish knocking out my training and really hammer it the rest of the way home and NAIL this race. I am absolutely inspired now, and I am feeling great.

I mean, yes, I am tired right now after the weekend's long run. I am tired after yesterdays speedwork (I ran Yassos as a final big speed workout before the marathon). But I am not feeling like anything that I am trying to do is out of line with what I am capable of and my goals. It has been amazing to watch all of the extraordinary performances that have been going on.

I have been trying to use Barre 3 workouts (even if I have to do them at home) as my time to focus. I am trying to use them more to meditate than to strengthen my muscles. Although my muscles are definitely still benefiting from all of this! Unfortunately, things at work have been less than awesome, so I have been escaping in the middle of the day far less often than I would like! Honestly, I need to reach out to the folks at my studio and see if they have suggestions and things, because if they don't, the unlimited class package does not make sense anymore.

Anyway, that was kind of a downer moment. I did not mean it. The point of this entry was to talk about the fact that I am inspired. I am psyched. I am ready.

And I am.

I have honestly never felt more prepared going into a race than I do right now. I am worried about getting through the next 2.5 weeks, because I know I am ready and I just want to race right now! But at the same time, I know that I am going to need the taper that I start next week. I am hopeful that those two weeks of lower mileage is really going to help my legs get refreshed and feeling better. To be real, they don't feel bad, just tired.

So, onto the race. Let's go.

Tuesday, August 23, 2016

My Longest Training Run. Ever.

On Saturday, I ran my longest training run EVER. I have never gone over 20 miles on a training run (the one mile walking cool down that Karen and I have done about a million times does not count as going over 20 miles) and this training cycle I finally hit 22.

Not sure if anyone else recalls this, but last fall I was supposed to run 22 and I failed that run on back to back days. You can read that here. I remember how worried/flustered I was after that run. I remember how different my mental game was one year ago. Even though Saturday was not a perfect run (it was hot, I was terribly sweaty, and I paused at one point to basically lacrosse ball my quad with my fist), there was never any doubt in my mind that I would finish the run. Never.

I had 22 miles with 8 of them at MGP (7:45 per Coach!), so first up, let's take a look at splits.

Mile 1: 8:34
Mile 2: 8:26
Mile 3: 8:19
Mile 4: 8:25
Mile 5: 8:23
Mile 6: 8:10
Mile 7: 8:18
Mile 8: 8:11
Mile 9: 8:10
Mile 10: 8:12
Mile 11: 8:11
Mile 12: 7:32
Mile 13: 7:33
Mile 14: 7:26
Mile 15: 7:26
Mile 16: 7:31
Mile 17: 7:31
Mile 18: 7:31
Mile 19: 7:35
Mile 20: 8:08
Mile 21: 8:20
Mile 22: 8:00

As you can see, all of the marathon pace miles were pretty hot. Whoops. And on the early miles, as I could see my pace creeping faster before I wanted to run the pace miles, I really had to think HARD to force myself to slow down. So I am taking those things as good signs. In addition, that 8:20 at the end likely would have been a good bit faster, but I was coming down a steep hill and I actually walked down it. So, there is that.

I went to Lunken airport and Armleder Park to do this run. My marathon (in less than three weeks!) is on a looped course, 8 loops of just over three miles (with a run on/run off) and so I wanted to practice running loops, mostly for the mental strength of it. And while that part was tough (especially in the later miles since I chose to stick my pace miles toward the end), I pulled it off.

A few other things of note...  Bob Roncker's - a running store with training groups in Cincinnati - was also doing one of their long training runs in this same place. So they had tents with big water jugs in a few places around the park, and I was able to stop, refill, and chat for a few minutes. Also, when I stopped to "lacrosse ball" my quad, one of their coaches stopped to check on me. So to that man, thanks, and I foam rolled when I got home and am feeling ok.

So I am going to keep rolling with this week, run my final long run before taper (18 miles, convo pace) and then be ready to race. Wish me luck!

Sunday, August 21, 2016

Training Update: Week of 8/15

My first "peak week" is over. My mileage is the same for this coming week, but it is shifted around a little bit. Regardless, this past week was a huge one.
So let's take a quick look at this week's mileage, as it was definitely the highest mileage running week I have ever done.

Monday: 10 miles, 4x30s strides, 10.52 miles. Core.
Tuesday: 1 hour walk, Core.
Wednesday: 8 miles, easy, cool down walk, Core.
Thursday: 8.32 miles, 5xmiles, cutback between 7:19 (half marathon pace) and 6:44 (5K pace), Core, Barre 3
Friday: 8 miles, easy pace, Core.
Saturday: 22 miles, with 8 at marathon pace.
Sunday: off

5x core
1x Barre 3 (fail)
1x XT
56.84 running miles (and some walking and cooldown not counted)

I have another week of mileage like this, but a little more during the week, little less in the long run, and then taper. Holy crap, it is almost go time.

Tuesday, August 16, 2016

Tuesday morning blahs.

It is Tuesday, I woke up this morning and just immediately... felt... blarg. I am definitely feeling tired from all of the 4 am wake up times, but at the same time, I know that it is what I need to do right now.

I am typically getting about 6 hours of sleep per night. That is how I am managing to fit in all of the miles that I need to run, that is how I can work the hours that I need to work, make it to doctor appointments in the middle of the day, etc. I have been at the chiropractor three times per week the last two weeks (and will be this week as well), because my hips are jacked up. I am letting a man (ok, a doctor) re-adjust my hips three times per week right now, and likely two times next week, etc.

This doctor has also limited my ability to get to Barre 3 recently, as I need my time away from the office to be spent at a doctor's office, which sucks. The good news is that I have been getting better. My hip adjustment is less each time. The doctor likes to have fun and challenge me with stabilizing exercises. He admitted this last week when I was doing various squats, etc, on a bosu ball while tossing a 10 lb medicine ball back and forth with him. Apparently, he does not have too many clients (patients?) who are strong and in good shape, and so he enjoys making me do things that he doesn't get to try too often.

Luckily I have a free month of the #barre3anywhere app, and I have been using it to squeeze in a little bit of extra time at the barre (or not, how about, at the chair?) which makes me feel like I am still doing something, even if it is not ideal. Hopefully soon I will be able to get back to the studio regularly. Marathon training will be on a hiatus in about a month, so hopefully that will allow me some time to go back to the studio regularly. I definitely wish that they offered a lunchtime class...  or 4:30 pm every day... It would be so much easier to work that into my life.  I can hope, right?

Ahh, well...  It is what it is, and I am going to pull off getting it all together, I have to.

Monday, August 15, 2016

Training Update: Week of 8/8

Another week down, this one was a down week after last week's craziness and all of the miles. So let's review the details.
Monday: 7 miles, 4x30s strides, Barre 3, Core
Tuesday: 50 minute walk, 30 minutes Barre 3. Core.
Wednesday: 5 miles, easy pace. Core.
Thursday: 6 miles. Core. 20 mins Barre 3 online
Friday: 30 minutes Barre 3 online
Saturday: 6 miles, easy, Barre 3
Sunday: 12 miles

36.52 miles
Lots of Barre 3 online (my studio was not open a few days!)
4x core
1x XT

A good week, and a down week when I needed it. This week is peak week, which seems CRAZY already. Wish me luck!