Friday, August 29, 2014

A large tempo

Well, well, well. Somehow we got to Friday already, and how we got there, I am not sure that has happened all of a sudden, but hey, I guess that means we are now closer to the weekend? Most weeks you wait and wait for the weekend to be here, but honestly, I am ready for it to be next week at this point.

This weekend is going to be a long one, I am afraid. I mean, it should be good, it should be fun, but I feel like there is going to be a lot of pressure on J, Addie and I. We will have family in our house from Friday night to Tuesday morning, and that is a very long time. Not that I am not looking forward to seeing family that we have not seen since Thanksgiving. I definitely am. I just feel like that is a long time to have company in your house, especially in our current situation, you know, with a one year old.

But, oh well, family coming in should be an exciting and fun time. So we will just go with it, right?

Yesterday was a rough workout. I modified my runcoach plan slightly to fit in the workout that I knew that I would have time for, which somewhat feels difficult, but also is the right thing to do in most cases. So let's go through what the workout was, and what I actually did.

I had a tempo run scheduled for yesterday. Here is the plan.
2 mile warm up.
4 miles @ 7:41
5 minute jog
10x100m @ 6:25, with 30s recovery
1.5 mile cooldown
9-10 total miles.

So 9-10 total miles is tough to get in one shot on a day when I work. And honestly, I was beat, so I did not get up in the morning before work like I was supposed to either. So I figured I would break the run into two pieces to get all of the mileage and all of the parts, but be able to fit them into the life that I set myself up with. So the lunchtime run would be a tempo, then after work I would get out for the 10x100.

At lunchtime I dressed in my hot weather running clothes (it was about 77 degrees and HUMID!) and headed out. I had my brand new garmin that J got me for our anniversary (I will talk about this later) and I switched it on to go! The plan was 6 miles. 1 mile warm up/cool down and the 4 tempo miles.

After the 1 mile warm up, I kicked up my pace. Admittedly, one mile is not typically enough for me to feel perfect, so on my first mile I was still warming up a bit.
Mile 1: 7:45
Mile 2: 7:34
Mile 3: 7:41
Mile 4: 7:33
When I was wrapping up my cooldown mile, I realized I was going to come close to a sub-50 minute 10K which was a goal I had. So I decided to kick it up for the last 0.2 and finish a 10K and get that sub-50. So run 1 of the day: 6.2 miles in 49:28.

So one of the neat things about my new watch is that you can send workouts to it. So yesterday afternoon I planned out how I wanted the second half of the workout to look, programmed it into my computer, and then synced the workout to my watch. That meant all I had to do was scroll through my watch before we left to get to the workout and press go. The watch would beep at my intervals!

For ease of track, I changed the intervals. I decided to do 1/10 mile with the same recovery. So the plan was the following:
0.5 mile warm up (for the 5 min after the tempo!)
10x 0.10 miles/0.10 recovery
1.5 mile cooldown

J had a fantasy football draft last night, so I was going to have to do this with the stroller. So I knew that it was likely that I was not going to be able to hit the paces that were my goal. But I was just going to run on effort. Between the humidity and pushing a 20 lb baby in the BOB, I was just going to run hard for the intervals, and easy in between. Here were my splits for the speed portion.
Interval 1 - 6:29
Interval 2 - 6:49
Interval 3 - 6:46
Interval 4 - 7:32
Interval 5 - 6:19 (!!!)
Interval 6 - 7:53
Interval 7 - 6:40
Interval 8 - 6:52
Interval 9 - 7:31
Interval 10 - 6:31

So I hit one at the prescribed pace. Oh well. I was pushing the stroller, and I was running back and forth on a hill in my subdivision. So some of these are uphill, some are down, and my paces are reflective of that. But I am really happy overall. I ran 4 miles in 35:30 or an 8:52 average pace. With the stroller, that is great!

Did you run a tempo this week?

Wednesday, August 27, 2014

3 Years

Wow. 3 years. It is hard to believe that we have gone from this

To this
and then here...
(Addie-Roo is born)
and finally just a few weeks ago - to here...
(parents to a one year old)
Happy 3rd Anniversary to my love! I hope for a million more!

Tuesday, August 26, 2014

15 miles - One HUMID Run

So like I said yesterday, I felt as though this long run from this past weekend deserved a post all it's own. It felt like a terrible run, although the pace that I completed it does not necessary lend itself to being seen that way. In reality, if you look at my average pace over the duration of the run, you will think, wow. She nailed her long run goal pace. And yes, I did, however it was NOT pretty. Not even a little.

I got up right around 5:45. That is what time I normally get up on Saturdays for our 7 am run group. However, since I was just staying at home to run, I was planning on being out the door by 6:30. However, I started to hear some stirring in the house, and I figured I better get out before I got stuck.

I wore one of my cooler outfits out, a tank, my charcoal strappy, the mac roga short, and an old version of the go long tank (current version). I also had my garmin, my handheld waterbottle, and a visor. According to the news, the humidity was already at around 98%, and the temp was hovering around 75. Not the most fun weather to attempt a 15-20 mile long run in. I just set that expectation going in. 15-20 miles, that way I wouldn't degrade myself for not making 20 (spoiler alert - I did anyway.) I figured I would run somewhere between 12 and 15 miles, then swing back home for Megan, my cousin who was staying at my house for the weekend. I figured she would be in for 3-5 miles, which would put me in my goal range.

So at about 5 minutes after 6, I headed out my front door and started running. It was still dark-ish when I started, so I planned to be cautious in the early miles. Not that I was not going to be cautious for the entire run, but I knew that I was going to have to be on the lookout for cars throughout the run. It was already very hot and I was sweating almost immediately. I hadn't planned an official route, but I figured I would just head out and see where I ended up with various miles, and just add on as necessary.

Mile 1: 9:20

Ugh, after that first mile, I was definitely feeling nervous. I was already sweating, and it was hard, and it hurt. All of the best (ha!) things about running were hitting me in the first 10 minutes of the run. Luckily as I went through Inverness and Royal Troon (the names of parts of our subdivision) into Turnberry, things started looking up.

Mile 2: 9:04
Mile 3: 8:51

I spent a good amount of time in Turnberry, running on streets I had not been on previously. I honestly discovered new parts of that subdivision that I was not previously aware of. I suppose that is part of the fun of running in a new-ish neighborhood. I am still not totally familiar with where I live, which is why I stuck to this part of it. I am not sure where there is sidewalk (or a decent shoulder) on busy roads, so I didn't want to go too far away.

Mile 4: 8:52
Mile 5: 8:47
Mile 6: 8:36
Mile 7: 8:45

At 6.25, I stopped and had my first bit of fuel. I had 3 shot blocks, which I stored in my handheld's pouch. I have been using that for long runs, and it has been pretty great. I actually stopped, as opposed to eating them on the run, figuring it was worth it to have a chance to wipe down my sweat and catch my breath a little bit. I was still back in Turnberry, but getting ready to come out of it and continue along my run. I tentatively planned out in my head where I was going to head next before I kept running, doing a few short laps of Royal Troon (about a half mile) before heading out to 10 Mile, where I planned to continue.

Mile 8: 8:47
Mile 9: 8:35
Mile 10: 8:52

Miles 9 & 10 were tough. The road I was on is a road I had not run on before that I was not entirely familiar with. Honestly, I was not sure what to expect, as I had driven on that particular section only a few times. And obviously, driving on it is a bit different than running on it. Like the rollers, I had definitely forgotten about how the road rolled. I stopped right around mile 10 at a park to refill my water bottle and do a quick stretch of the hammies before continuing. It was insanely hot. The sun was well above grade by this point, and sweat was pouring off my body. My garmin is one with a bezel and I had to lock it because flying sweat droplets were causing it to react.

Mile 11 consisted of an out and back on a road in my subdivision that I had not every driven down (or run down). And it was a long and terrible hill. In the grad scheme of things, it was not too much of an elevation change - say compared to the Flying Pig - however, it was big enough and quick! As I was coming back up the hill, a man who was out with his dog yelled "The hill will make you a stronger runner!" If I had any more energy, I might have shown him a certain finger to let him know how I was feeling about becoming a stronger runner, but once I got to the top, I was over it and I knew he was right. Mile 12 took me back to my house. And with as hot as I was, I knew I was picking up Megan then, and not continuing solo.

Mile 11: 8:31
Mile 12: 8:46

Megan told me she just wanted to do three miles, so I told her we were just going to run until 1.5 miles, then turn around and come back. She agreed.

Mile 13: 8:47

Megan told me that was a little fast for her, so I let her lead the pace for the next mile.

Mile 14: 9:27

She was done. It was too hot, too humid, and she had enough. So I told her just to keep following me, but I needed that one more mile.

Mile 15: 8:52

And I was done. Spent. Wanted to lay down on the cold floor in my house (note: need to find a cold floor in my house) and just stay there for the rest of the day.

15 total miles @ 8:52 average. And I am DONE.

Monday, August 25, 2014

Marathon Training: Weeks 11 & 12 of 20

Gah. Another week with no posting. I am really starting to lose my mind not getting these posts that I want to write up on the blog in a timely manner. Seriously, no posts at all for a week, and I am updating two weeks at a time with my marathon updates. But that means I am two weeks closer to the endgame. The day where I find out if all of the hard work that I have put into this training was worthwhile. I have been working super hard throughout my training plan, and even if I miss a post here and there, I am still hammering home the runs.

So I guess we should do a quick recap of the last two weeks of runs, and see where I am falling right now in my marathon prep. I am definitely beginning to feel nervous, with only 8 weeks left to go, which seems crazy, but I suppose getting through 12 weeks is a pretty good deal so far. :)

Week of August 11
Monday: 6 miles of speed. Warm up. 2x 3x300/100, 400. Cool down.
Tuesday: 2.25 mile walk with Addie. 15 minutes strength
Wednesday: 7.5 miles, easy pace. 8:43 average
Thursday: Tempo. Warm up, 4x2 miles in 15:19, 400m recovery, cooldown
Friday: 3 mile walk with Addie, 27 minutes of 7 minute workout app
Saturday: 13.1 mile run, 4.9 mile walk - 18 total
Sunday: rest

44.25 miles (34.1 run). 10.15 miles walked. 2 strength workouts

Week of August 18
Monday: rest
Tuesday: 6 humid maintenance miles - 8:45 average pace
Wednesday: BIG workout. Warm up. 2x 1200m @ 7:18/mile, 400 recovery. 30 minutes maintenance. 2x 1200m @7:15/mile, 400 recovery. Cooldown. 10.5 miles, 8:28 avg
Thursday: 6 miles, maintenance pace with 6x30s strides. 8:30 average pace
Friday: rest
Saturday: 15 miles, 8:51 average pace
Sunday: rest

37.5 miles, all run.

So last week was not as great as the week before, but the good news is that I nailed my runs, including that big workout. The last time I had a big workout on the calendar, I skipped it because trying to fit in that many miles around work simply was not going to happen for me. This training cycle I made it work. My initial plan was to get my rear end up at 4 am and fit it all in, but because I had a million appointments scheduled on Wednesday, I actually took the day off. So in between appointments 1 and 2 I actually had time to get the entire workout complete in one swoop! I am pretty pleased.

Saturdays long run was a bear, but honestly, it was rough enough that it deserves its own post. Seriously. Ugh. You will see that soon enough!

Friday, August 15, 2014

A non-Mom, non-Running Post

To prove that I can actually talk about something other than Addie and running, I want to write a new post. Granted, this has a little bit to do with Addie, because nearly everything does these days, but there is a lot more to it than, "hey, look how cute that little nugget is..." and "omg she's going to be walking ANY DAY NOW!" (she is).

My anniversary is coming up on the 27th of August. 3 years. Obviously, those three years have seen J and I through a plethora of changes. Addie is the biggest and most obvious change to our lives. Plus a new house, new dog, fights, anger, happiness, craft beer, love, sex, vacations, trip to our hometown, trips across town, and many many other things...  Our life has changed and I wouldn't trade it.

But with all of the changes, I am sure that I have been a slightly more distracted wife. I know that everyone will say, you're a new mom, Addie is number one, etc, and yes, that is true. However, I am slacking off in the "wife" department, and probably not showing J how grateful I am. Yes, I handle all of the kid stuff (plus train and work full time) but in reality, he takes care of the majority of the household stuff. I cook, do dishes, and do laundry, but that is about it. Most of the normal stuff from bathroom cleaning to dusting and vacuuming is undertaken by J. I am sure that is a little bit lack of patience (I am terribly scatterbrained when it comes to cleaning). But a lot of it is that I am busy with Addie and therefore cannot do much cleaning. She is quite distracting.

But basically, what I am trying to say is, J is great. He does a lot for Addie and I. Yes, I work, and yes, I contribute to the household, but in reality, we are able to live the lifestyle that we have because of the work that J does. He works super hard.

Suffice to say, it is difficult to get anniversary presents for someone when you share money. Because obviously, there are a lot of things that I could purchase for him, well, once I figure out what he might be interested in owning, but he is pretty lousy at offering up ideas. So I am trying to come up with something on my own, something that will be meaningful and special. Honestly, I have ONLY one idea right now, and I am not even sure it will work out yet.

I was thinking I make him a fancy little homemade gift certificate for a nice steak dinner at a super place in Vegas. The issue is - we have not booked the trip yet. I do not even know if we are going yet.

So yes, that is a good idea, but what else?
What should I do if we DON'T go to Vegas?
Looking for ideas here!

Wednesday, August 13, 2014

Junk Miles - with a twist

I have checked off another day of training this morning already. I woke up 2 minutes before my alarm at 4:23 am. I got up, took my time getting dressed, and hauled my dogs down to the basement. I had some maintenance miles on tap for the morning, and since I have a dentist appointment at lunch tomorrow, I wanted the practice at getting up in the morning. Plus, next Monday is my BIG WORKOUT, so I will need to get up even earlier (4 am) to squeeze that workout in. After all, it is 3 miles LONGER than today's workout (but a bit faster too).

Regardless, I needed to get in a solid workout this morning for sure. I have made a few adjustments to my training paces, and this week is my first week with them officially being as they are right now. I don't want to talk too much about all of that just yet, because I want to run for a few weeks and see how things are feeling, but suffice to say, my new maintenance pace is 8:52.

So this morning, I flipped on Mad Men (still watching that as my regular treadmill show), and started out at 6.6 (9:05 pace) knowing that it might take me a minute to get to the pace I want since it is warming up that is tough for me these days. Once I get there, I can hammer out the paces. But knowing that jumping right into goal pace (along with treadmill boredom), I came up with a new plan. Change speeds every quarter mile, vary paces around goal pace so you average goal pace, and throw in some strides at the end, because those are always important.

So here was my workout.
0.25 @ 6.6
0.25 @ 6.7
0.25 @ 6.8
0.25 @ 6.9
0.25 @ 7.0
and back down and back up until 6.5 total miles. Then I did:
5x30s @ 9.0 w/30s @7.0 for recovery.
I stuck with 7.0 until 7.25, then dropped to 6.6 and increased it every 0.05 until 7.5 miles. And that was that. 7.5 miles in 1:05:23 or 8:43/mile.

Nailed it.

Tuesday, August 12, 2014

This one crazy thing

Over the weekend, something CRAZY happened. I am struggling with the disbelief that it happened now, a few days later.

Addie is ONE. WTF?

I have no idea how I am now the mother of a one year old. Heck, some days I have trouble with the fact that I am a mother at all. But now, not only am I a mother, but I am the mother to a one year old!

But in reality, she is the sweetest girl. I love her like crazy mad. She is growing up right before my eyes and going from the little baby that I loved to a girl. She has always been a tiny human, however, now, she has grown to be a girl.

Somehow she has gone from this:
Screaming on the day we brought her home from the hospital. All teeny tiny 6 lbs of her.

To this:
A gorgeous cake-eating girl with a pretty smile and beautiful blue eyes.

Oh yeah, and she loves chairs that are made just for her.
Happy FIRST Birthday Roo!

Monday, August 11, 2014

Marathon Training: Weeks 9&10 of 20

Okay, okay. So I have definitely been terrible at keeping up with this little beauty of a blog. So I now have 2 weeks worth of mileage and workouts to log. It happens, right? Thank goodness for these beautiful things also known as google docs, where all of my #datalove can be tracked and POURED over. I definitely tend to get a little bit over-involved in my data, which is good and bad. But regardless, I am keeping track of everything, and I am very happy to be able to go back and reflect on all of that here, since I got behind.

Week of July 28
Monday: 5 miles, speedwork
Tuesday: 1.04 mile walk, strength training - heavy (this was a mistake. legs hurt for DAY!)
Wednesday: 6 miles easy pace
Thursday: off
Friday: 5.01 miles easy
Saturday: 16.5 miles. 16 miles @ 8:52, 0.50 cooldown walk
Sunday: off

33.55 total miles. 1 day speed, 1 day strength

Week of August 4
Monday: off
Tuesday: 5 mile tempo. 1-3-1. tempo miles @ 7:52, 7:39, 7:16
Wednesday: 5 miles easy
Thursday: 5 miles, speedwork
Friday: 3 mile walk with mom & stroller
Saturday: 18.5 miles. 18 mile run @ 8:42, 0.50 cooldown walk
Sunday: off

36.5 miles. 1 tempo, 1 speed, 1 crosstraining

So in the last two weeks, I have HAMMERED out my workouts for a total of 70+ miles in two weeks. Granted, this is not super high volume overall, but it absolutely is a great start. I made an attempt to get back to strength training the way that I used to (when I am NOT marathon training) - turns out, that is a HUGE mistake. I can't lift super heavy weights and then expect my legs to turn over the way that I want them to. So, I guess on strength type days, we will stick with body weight and core exercises. Lesson learned?

How did your last few weeks of training go?