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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Cleveland Marathon Week 2: Treadmill Training

I have not ran outside since the Marathon I ran in New Orleans about 3 weeks ago. The snow, ice and cold have kept me on the treadmill but so far it’s going really well. I have a few tips that get me through treadmill runs.

  1. Don’t Dread It – Running on the treadmill is not ideal but it is still a good way to get in a solid run without dealing with the snow, ice or cold. Embrace the Treadmill.
  2. Cover It Up – punch in your pace and then cover up that treadmill screen with a towel or shirt. If you stare at the screen, time will creep by. (Your form will also suffer by looking down at the screen)
  3. Split it up – Run your first half at a comfortable pace and run the second half faster. Change the incline to give yourself a hill challenge. Run a couple miles, take a break, run a couple more until you reach your goal.
  4. Distraction – Listen to music or watch something on TV or an iPad. I like to pick a show to watch and that way I can watch a full episode as a workout.

Monday – AM workout – 6 Miles. PM workout – 2050 yd swim with the Lakewood Masters Swim Club
Tuesday – AM workout – Speedwork 1 mile warmup, 8×600 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 – 2025 yd swim and the worst calf cramp of my life (see below),
Thursday – Rest Day due to calf pain from day before
Friday – 1 hr ride on the bike trainer
Saturday – 12 miles on the treadmill. 8:30 pace and negative split the run.
Sunday – 3.32 miles in the am. 1 hour spin class at Ride+Workout, 2.68 miles after brunch. Conditioning after dinner

Total Running Mileage: 36.7

Had to skip the Chili Bowl 5K due to the snowstorm and freezing temps we had on Saturday but Ryan gave me an amazing Valentine’s day gift that will be very handy for marathon and Ironman training.

Kit Kats and Garmin 910!

Kit Kats and Garmin 910!

Wednesday while swimming I got a calf cramp. I am not talking tightness or feels funny or like something is pulling. I’m talking my calf completely shifted over to my shin and felt like someone had shoved some tennis balls in there. You are supposed to gently stretch and flex your foot to relieve it. However, I was in so much pain, there was no moving. Just holding on to my calf for dear life.

After a few minutes the cramping stopped but it was so sore that I couldn’t put pressure on it and when I tried I thought it would cramp all over again. I was bummed because it ruined my swim workout. I canceled my run in the morning because it was still really sore. However, by Saturday I was able to get back to running again.

And for anyone who is wondering, yes I eat plenty of bananas and am fully hydrated. I will be in my compression socks for the next couple of runs just to make sure.

Anyone else deal with some cramping? Anyone else live on the treadmill?

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Cleveland Marathon Training Week 1: Setting Small Goals

Officially Cleveland Marathon training for 1 week and already made some adjustments to my training. All of my runs were on the treadmill due to the icy and frigid temps in Cleveland. I can’t sign off on running in the snow and ice when my husband fell on the ice a few months ago and tore his bicep muscle and another friend broke his leg when he hit some black ice while running. Instead I will stay safe and sound on the treadmill until it is safe to run outside again.
Monday: 4 miles
Tuesday: 1 mile warm up, 10×400 with 400 recovery in between and 1 mile cool down. It was a tough workout. I was supposed to go 12×400 but my legs are still recovering from the New Orleans marathon so I cut 2 off.
Wednesday: 6 miles in the am and 2,050 meter swim (I think, it was my first masters swim class but I tried to keep track)
Thursday: 6 miles
Friday: rest day and conditioning (Pushups, situps, squats, light weights)
Saturday: 10 miles
Sunday: 1 hr spin at Ride+Workout, we did about 20 miles. Had 8 running miles on deck too but decided to go swimming instead. Then I decided to go swimming another day since the swim class was 1.5 hours long and I am not sure I am ready for that yet. I can swim 1.5 hours at my own pace but not with the Masters.
 
Total: 33 miles
First week with the Hanson’s plan plus triathlon training and overall not too bad. I had planned to ride on my training on Tuesday and Friday but Tuesday my quads were really sore so I didn’t want to push it and Friday I had a huge headache so I came home and laid down after work instead of hoping on the bike.
Cleveland Weather

Cleveland Weather

Weekly Goals:
  • I want to get all my workouts in this week, including a run on Sunday if I am not swimming.
  • I want to get on the bike trainer on Tuesday and Sunday night.
  • I want to go to masters swimming Monday, Wednesday and Thursday this week (and 3 days a week at least from here on out!).
Bodhi is trying to recover from the training week

Bodhi is trying to recover from the training week

Do you set weekly goals? I do sometimes just because it breaks up the weeks and doesn’t make the training cycle seem as long.
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