Training Weeks 10 and 11: Cross Training and A Pain in the Butt

I always stress the importance of Cross Training and Strength Training while training. However, I myself tend to slip up and get lazy skip the cross training and strength work. I am always reminded that I need to keep this up when an injury creeps up.

For Training Weeks 10 and 11, I had some issues with piriformis. Which always seems to pop up when I stop my strength exercises and stop cross training. To be honest I stop and back down because I’m lazy and just love running so much that’s all I want to do. But also I get really tired during training and just want to run and sleep. My body thinks its ready for taper time but it’s not quite that time yet! Staying positive helped me to keep getting out the door no matter how tired I was.

Positive Patient PersistentTraining Week 10

Monday – 6 Easy Miles
Tuesday – AM workout – Speedwork 1 mile warmup, 3×2 miles in 15:40 with 400 jog in between and 1 mile cooldown.
Wednesday – AM workout – 6 Miles, PM workout- 2,250 yd swim
Thursday – 1 mile warmup and 9 mile tempo run at an 8 min pace
Friday – 16 miles
Saturday – Rest Day
Sunday – 8 Miles

Total Running Mileage: 54

Training Week 11

Monday – 6.2 Easy Miles
Tuesday – AM workout – Speedwork 1 mile warmup, 2×3 mile in 23:30 with 800 jog in between and 1 mile cooldown.
Wednesday – AM workout – 1hr elliptical – Miles, PM workout- swim 2,500 yd
Thursday – 1 mile warmup and 9 mile tempo run at an 8 min pace
Friday – Rest Day
Saturday – 10 miles at 8:43 Pace – Very Hilly throughout Boston/Somerville/Cambridge

       IMG_3666 IMG_3672
Sunday – 10 miles at 8:48 Pace – A little flatter of a run through Somerville and Cambridge

IMG_3685Total Running Mileage: 45.2

Literally a pain in my bitt

Literally a pain in my bitt

To “fix” the piriformis I made a visit to my chiropractor who does ART (active release treatment) and Graston. He was able to loosen up my back and butt to get blood flowing back to that area. I also followed up with a massage at Soothe Massage to continue loosening things up. I try and get a massage about every 6 weeks to keep my body from getting too many knots that the foam roller doesn’t get out.

How do you keep up with your cross training? Anyone have any nagging injuries that creep up?

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Training Week 8 & 9: They Say Spring is Here

I don’t talk often about which miles are on the treadmill and which are outside but most of the training I have done has been on the treadmill due to the weather or it being too dark in the mornings. However, the weather is slowly getting warmer so I see more runs outside soon..if this rain slows up.

Training Week 8

Monday – 7.1 Miles
Tuesday – AM workout – Speedwork 1 mile warmup, 6×1600 in 7:45 with 400 jog in between and 1 mile cooldown.
Wednesday – AM workout – 7 Miles, PM workout- 2,500 yd swim
Thursday – 1 mile warmup and 8 mile tempo run at an 8 min pace
Friday – Conditioning – Squats, situps, push ups, light lifting
Saturday – 16 miles total for the day
Sunday – 1 hr Spinning class at Ride + Workout

Total Running Mileage: 48.6

Does anyone else get excited about GU? Not only do I look forward to new flavors but I also look forward to getting to eat some before I run!

ebibs47Training week 9 had a really tough workout speed workout on Tuesday. I had to do 4×1.5 miles in 11:45. However, when I got to the track I could barely get through 3 of them. My legs were just tired and not ready to push themselves at the pace I needed. So I stopped at 3 repeats. Training week 9 was also filled with lots of 10 milers. I even had my longest tempo run so far in this training plan. They just never get easier. BUT I DID IT!

Training Week 9

Monday – 7 Miles
Tuesday – AM workout – Speedwork 1 mile warmup, 3×1.5 in 12:00 with 400 jog in between and 1 mile cooldown. PM workout – 1.5 hour ride on the trainer
Wednesday – AM workout – 6 Miles, PM workout- 2,100 yd swim
Thursday – 1 mile warmup and 9 mile tempo run at an 8 min pace
Friday – 6.5 Miles
Saturday – 3,000 yd swim and 10 miles at 8:31
Sunday – 10 miles at 8:32

Total Running Mileage: 56

56 miles! and no rest days! Now wonder by this Monday I felt like I had been hit by a train.

Would love to stay in bed and recover with the Bodhi

Would love to stay in bed and recover with the Bodhi

Only 5 more weeks to go!

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Malachi 5 Miler 2015

Finally, the blizzards have stopped and the roads were unfrozen and I was able to get out for a road race in Cleveland. Just in time for the Malachi 5 Miler. I think I have been participating in this race since 2007 or 2008 so it’s nice to keep the tradition going.

Ryan and I pre-race

Ryan and I pre-race

My training had been going really well so I set a lofty goal to run anything in the 35s for this race. I had calculated the paces and was that I could achieve that goal.

The race started and I did really good at  holding a perfect 7 minute pace. There is some downhill during the first mile that definitely helps. After the first mile I felt really good going into the second mile running another 7 minute pace. However, around mile 2.5 I started to zone out and lost my pace. I should have had someone meet me at mile 3 to pace me the rest of the way but I didn’t think of that until I was at mile 3.

At mile 3.5 I started to pick it back up to a 7:15 pace but couldn’t quit get down to the 7 minute pace I was aiming for. With 2 up hills on the second half of the course, it’s hard to pick up the pace. At the top of the last hill I started to really leg my legs go and barrel down the hill. I don’t normally take the downhills too hard because it wrecks my quads but I was trying to cut some time off my race and get as close to “something in the 35s” as I could.

Heel striking down the bridge

Heel striking down the bridge

As I turned the last corner and neared the finish line, I saw that I did not make it into the 35s, I instead ran a 37:01 a 7:24 pace.I was definitely disappointed in my time but it was faster than last years time. I was also 6th in my age group which is pretty good for me considering there are well over 200 women in my age group.

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Training Week 7: Almost Halfway Through the Training Plan

It’s funny that this week was one of my “step back” weeks, yet the mileage was higher than my other weeks. This next week will be nice because I have no races but I have some challenging runs. A 6×1600 track workout, 8 mile tempo run and a 16 mile long run.

Monday – 7.2 Miles
Tuesday – AM workout – Speedwork 1 mile warmup, 3×1600 in 7:20 with 400 jog in between and 1 mile cooldown. PM workout – Conditioning – Squats, situps, push ups, light lifting
Wednesday – AM workout – 6.4 Miles, PM workout- 2,010 yd swim
Thursday – 1 mile warmup and 4 mile tempo run at an 8 min pace
Friday – Conditioning – Squats, situps, push ups, light lifting
Saturday – Jig and Jog 5K – 10 miles total for the day
Sunday – 1.5 hr Spinning class at Ride + Workout and 10 mile run

Total Running Mileage: 44.1

ebibs322I’ve been keeping up with the conditioning part of my training plan but I have been slacking on the swimming and biking. I cannot wait for the weather to warm up and I can get outside on the bike more. I’ve had Zumbercani music practice on Monday nights (more on that later) and baking poticas on the weekends so my weeks are busy but they will slowly ease up.

Baking with my beautiful sister

Baking with my beautiful sister

My sunday splurge meal

My Sunday splurge meal

Favorite Post workout meal?

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Training Week 6: Ramping up the Mileage

This past week I had to make a few adjustments to my schedule as I have been dealing with some calf and shin pain. Most of the adjustments were minor and involved picking and choosing my workouts and dialing back a few runs. It must have worked because by the end of the week I noticed a difference and this next week is a little bit of a step back week so it should help as well.

Finally got to race this weekend at Malachi

Finally got to race this weekend at Malachi

Monday – 6 Miles
Tuesday – AM workout – Speedwork 1 mile warmup, 6×800 in 3:30 with 400 jog in between and 1 mile cooldown. PM workout – Conditioning – Squats, situps, push ups, light lifting
Wednesday – AM workout – 6 Miles, PM workout- 2,025 yd swim
Thursday – 1 mile warmup and 8 mile tempo run at an 8 min pace
Friday – Conditioning – Squats, situps, push ups, light lifting
Saturday – 15 Miles (1.5 mile warm up, 5 mile st. Malachi race, 2 miles after the race with Ryan and 7.5 to get my long run in)
Sunday – 1 hr Spinning class at Ride + Workout

Total Running Mileage: 42.3

Yes that is a hot dog in my soup and it was delicious!

Yes that is a hot dog in my soup and it was delicious!

On my schedule, I have a run on Sundays that I have mostly been putting off the past couple weeks. I have opted to spin instead. The next couple weeks my goal is to start doing the Sunday runs. It’s a little daunting to run long on Saturday and then Sunday as well but that is what the training plan calls for and race day will be here before I know it.

Hanging with fellow Ambassador Pam before Malachi

Hanging with fellow Ambassador Pam before Malachi

I have another race this weekend to see where my speed is at for the 5K! 9 more training weeks to go!

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Training Week 5: Making the Easy Ones Easy

Training week 5 was pretty uneventful. The weather is finally warming up and the snow is melting. Sadly it didn’t melt fast enough as I had to skip a race on Saturday due to too much ice on the course. I was able to get outside on Saturday for a little bit. I ended up doing half my long run outside and the rest inside.

Where I was supposed to race on Saturday

Where I was supposed to race on Saturday

Monday – 6 Miles
Tuesday – AM workout – Speedwork 1 mile warmup, 3×1600 in 7:00 with 400 jog in between and 1 mile cooldown. Conditioning – Squats, situps, push ups, light lifting
Wednesday – 6 Miles
Thursday – 1 mile warmup and 7 mile tempo run at an 8 min pace
Friday – Conditioning – Squats, situps, push ups, light lifting
Saturday – 15 Miles at 8:15 pace
Sunday – Rest Day

Total Running Mileage: 40.8

Bodhi is a rest day pro

Bodhi is a rest day pro

There are 2 things that I noticed during this training cycle.

1.) As soon as I feel pain that is not normal soreness, I back off. I lower my mileage or I take a day off. I would rather take off 1 day and let something heal rather than run on it and make it worse.

2.) My easy runs are feeling really easy lately and it makes my Monday and Wednesday runs drag. However, I need to keep my easy runs slow and boring so that I don’t over do it. If I run every run hard I will end up injured.

ebib2I’m looking forward to racing this weekend at the Malachi 5 miler. It will be nice to get a race in and see where my fitness levels are at.

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Training Weeks 3 and 4: Still on the treadmill

I’ve been very busy the last 2 weeks. It seems like I spend most of my days running, working and then getting a second workout in. I try not to let training take over my life but sometimes it happens. The weather hasn’t been helping lately either.

Monday – AM workout – 6 Miles. PM workout was supposed to be swimming but it was canceled due to weather
Tuesday – AM workout – Speedwork 1 mile warmup, 4×1200 in 5:12 with 400 jog in between and 1 mile cooldown. PM Workout -1 hr ride on the trainer.
Wednesday – AM workout – 6 Miles easy. PM workout – 2050 yd swim
Thursday – 1 mile warmup and 6 mile tempo run at an 8 min pace
Friday – 1 hr ride on the bike trainer
Saturday – 12 miles on the treadmill. 8:50 pace
Sunday – 1.5 hour spin class at Ride+Workout, Conditioning after dinner

Total Running Mileage: 36

Even Bodhi is feeling the exhaustion going into week 4 of training.

Even Bodhi is feeling the exhaustion going into week 4 of training.

Monday – AM workout – 6 Miles. PM workout – Swimming canceled again due to weather
Tuesday – AM workout – Speedwork 1 mile warmup, Ladder workout. 400, 800, 1200, 1600, 1200, 800, 400 with 400 jog in between and 1 mile cooldown. PM Workout -Massage to due soreness in my back and calf.
Wednesday – AM workout – 6 Miles easy. PM workout – 1,800 yd swim and my swimming breakthrough!!!!!
Thursday – 1 mile warmup, 7 mile tempo run at 8 min pace.
Friday – Full Rest Day
Saturday – 14 miles on the treadmill. 8:30 pace
Sunday – 1 hour spin class at Ride+Workout. Conditioning after dinner

Total Running Mileage: 41.2

Spent some money at Second Sole in Rocky River to get some new Hokas!

Spent some money at Second Sole in Rocky River to get some new Hokas!

I had to take a step back from biking on the trainer the past week. It has sucked because I really like riding on the trainer. I can watch TV, catch up on social media or even read a book. However, I think my calf has been bothering me due to either my bike fit or cleats needing an adjustment. So before I do anymore riding on my trainer I am going to go in for a bike fit and get everything straightened out.

I had some major issues getting my bike of the trainer. Holy Moly!

I had some major issues getting my bike of the trainer. Holy Moly!

I had tempo runs the past 2 weeks which really test my fitness and make me want to quit and slow down because they are hard! However, I stuck with it the past 2 weeks and didn’t quit. Not giving up has increased my long run pace significantly.

This weekend I finally get to race and test my fitness. I’ll be running the Green Jewel 50K relay with my husband. Fellow Cleveland Marathon Ambassador Pam will also be there running the full 50K. Best of luck to her on her first ultra distance!

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