Training Recap – I’m done with speed work

Overall, training is going really good and despite a crazy schedule, I am happy with the workouts I am getting in. I’m taking more rest days, at least 2 a week lately due to a busy schedule. I have also reach a point in my training plan where I get a break from Speed Work and now have Strength Work instead.

So what is the difference? Basically, for Speed Work, I am running fast, not all out but definitely exhausting paces. Towards the end of my training plan, I switch to Strength paced workouts which are uncomfortable but overall really only about 10 seconds faster than goal marathon pace. The strength workouts are generally longer intervals so having them slower and not all out is much more manageable and keeps my hamstring happy.


Sunday –  Orange Theory but we ran 3 miles of hills during class! and Spin Class
Monday  Strength Work – 1 mile WU, 3×1.5, .25 recovery, 1 mile CD – 7 miles @8:30 pace
Tuesday –  8 miles @8:34 pace
Wednesday – Rest Day
Thursday – AM Run – 5 miles @8:16 pace, PM Run – Tempo! 1 Mile WU, 7@tempo, 1 mile CD – 9 miles @8:05 pace (14 total for the day)
Friday – Rest Day
Saturday – Outside – 19 miles @8:56 pace.

I had some really awesome paces during my long run OUTSIDE with some hills, everything felt really good til just after mile 16. The hamstring started to pull and then the abductor so instead of 20 miles I did 19. My last 2 miles were slower and it just wasn’t worth it to keep going.


Total: 51


Sunday –  Spin Class
Monday – Rest
Tuesday – Strength Work – 1 mile WU, 3×2 mile, .25 recovery, 1 mile CD – 9 miles @8:11 pace
Wednesday – Orange Theory class but I didn’t keep track of running mileage probably around 2 miles.
Thursday – Tempo! 1 Mile WU, 7@tempo, 1 mile CD – 9  miles @8:06 pace
Friday – Rest Day
Saturday – Malachi Race – 3 mile WU, 5 mile race, .5 CD – 8.5 total

Total: 28.5

Guess who has 4 pairs of Goodr Sunglasses and didn’t wear any at the race.

I had one minor issue with a cranky calf last week but happy that it was an easy fix. It was mostly just really sore from Orange Theory so it’s ready for a pounding this week.

I saw this quote last week and have been obsessed with it.


I also like this quote because it seems to always be snowing in Cleveland…but I like the snow. Sorry guys!


The good, the bad and the ugly and some running advice

The Good – Learning from mistakes! See below but after getting sick on a 10 mile run…with no water…I brought water the following week and did the same workout faster and didn’t get sick!

The Bad – I let myself get dehydrated and got sick after a tempo run. It was not fun.

The Ugly – Bathroom issues kept me from doing a long run and kept me inside on a day I could have been outside. Possibly related to the tempo run.


Sunday –  Spin class
Monday  Speedwork – 1 mile WU, 4×1600, .25 recovery, 1 mile CD – 6.8 miles @8:03 pace
Tuesday – 3.1 miles @8:31 pace and 30 minutes elliptical
Wednesday – 6 miles @8:33 pace
Thursday – Tempo! 1 Mile WU, 8@tempo, 1 mile CD – 10 miles @8:07 pace
Friday – Rest Day
Saturday – 3 miles outside and 7 miles inside. Bathroom issues took me inside.

Total: 35.9

When I run outside I have my garmin data automatically upload into strava but when I run inside I have to manually enter it so I try to include a picture of the treadmill for proof.


Sunday –  My first ever Orange Theory Fitness class! It was hard and I was sore after, it was amazing.
Monday  Speedwork – 1 mile WU, 5×1600, .25 recovery, 1 mile CD – 8 miles @8:10 pace
Tuesday – 7 miles @8:44 pace
Wednesday – Rest Day
Thursday – Tempo! 1 Mile WU, 8@tempo, 1 mile CD – 10 miles @8:06 pace
Friday – Rest Day
Saturday – Treadmill – 17 miles @8:50 pace.

Total: 42

The best piece of running advice I am going to give you is to RUN THE RACE YOU TRAINED FOR. Do NOT run the race you WANT! Let me tell you exactly what will happen if you run the race you want.

You will not be prepared for that pace but you will hold it for a few miles. You will tire quickly, you will feel like crud and by mile 13 you will lose that pace. From there on you will get slower with each mile and may even walk parts. You will then finish minutes behind your goal. Remember, there is no “banking time.”

If you run the race you trained for, you will feel good for the race, you will stay on pace and you might even run a new PR!

Could a fluke happen and running the race you want work? Yes but it is extremely rare!

Made my boys some new bowties!

ICYMI – The Cleveland Marathon shared a cool post on touring a Cleveland Neighborhood here.

Don’t forget, if you haven’t registered for the Cleveland Marathon yet, you can get10% off with the code JMCLE10


Morning running, burnout and a 2 week training update

Many of you know that I run on the treadmill a lot during training but did you also know I do most of my workouts in the morning before work?

Monday – Thursday my alarm goes off at 4:10 am to get up, take the dogs out, get ready and get to the gym before 5. I get there before 5 in the hopes they open up early and I have more time to workout. Lately my Thursday workout has been getting moved to after work due to how long it is. I have to be done with my workout by 6:10 since I leave for work at 6:50! I usually rest on Fridays and on Saturdays and Sundays I “sleep in” til about 6 or 6:30. Really though, I am just waiting on the sun to come up or the gym to open on the weekends.

I get asked a lot of questions on how do you get up early and it’s easy…for me

1.) Go to bed early, this is an easy one and I promise it works. I aim to go to be by 9 most nights.
2.) Start small, don’t aim to get up a full hour earlier, just try for 15-30 minutes. Work your way up to an hour. I used to get up and just run 2-3 miles before work and then would run 2-3 after work. Now I just do the entire workout before work.
3.) Lay out your workout clothes the night before or even just sleep in them. I used to sleep in my clothes when I was starting to workout before work. Now I lay them out but literally try to just roll out of bed and go.
4.) Don’t think about it! Just get up and go. Once you are up and moving you will be awake. If you need to, move your alarm far enough from your bed that you have to get up.
5.) Set a goal that you will work out twice a week before work. Maybe even do it on Monday and Tuesday and get it out of the way at the beginning of the week. Then work on adding days to that. I used to only do it twice a week and now that’s increased.
6.) I usually workout on an empty stomach and that is what works for me but not for everyone else so plan a small snack if you need to. OR plan a snack to eat immediately after.

Even with these tips, working out in the morning just might not work for you and THAT’S OKAY! Maybe your gym is far away or doesn’t open early enough etc. I just thought I would share what works for me and how I got there.

The week of 1/28 training went well and I was happy with my workouts.


Sunday –  4 miles @8:33 pace
Monday  Speedwork – 1 mile WU, 3×1600, .25 recovery, 1 mile CD – 5.5 miles @8:11 pace
Tuesday – Rest day
Wednesday – 6 Miles @8:43 pace
Thursday – Tempo! 1 Mile WU, 7@tempo, 1 mile CD – 9 miles @8:02 pace
Friday – Rest Day
Saturday – Treadmill – 17 miles @8:32 pace.

Total: 41.5

Post long run presents
Ryan and I have slowly been testing out Cryotherapy.

However, the following week I was just mostly mentally tapped out. I think the past couple weeks of “burning the candle at both ends” finally caught up with me.


So I adjusted my week. I skipped runs, took extra rest days, changed workouts and still ran 32 miles last week. (I think closer to 45 was the plan)


Sunday –  1 hour spin class
Monday – Rest Day
Tuesday – Speedwork – 1 mile WU, 7×800, .25 recovery, 1 mile CD – 7 miles @8:22 pace
Wednesday – Rest Day
Thursday – 7 miles @8:30
Friday – AM – 1 mile WU, 5@tempo, 1 mile CD, 7 miles @8:12
PM – 6 miles @8:15 pace
Saturday – 5.1 miles @8:31 pace

Total: 32.1

And guess what? I feel great and refreshed this week! I am so glad I adjusted my schedule last week and didn’t beat myself up over missing runs and even skipping my long run!

This dog is so bad but so darn cute!

Less than 59 days til the Boston Marathon, Ryan is running, not me.
Less than 65 days til the Glass City Marathon, that marathon is for me.
Less than 94 Days til the Cleveland Marathon, that marathon or half marathon is for me. Ryan is pacing the 3:25 pace group again this year.

I have a Cleveland Marathon race entry giveaway in a few weeks but if you just can’t wait, I have a code for you. JMCLE10


Turkey Trot 5 Miler

The Cleveland Turkey Trot is one of those races that since I have started running it, I don’t know if I will ever miss it. Besides the tradition of running this race every year, I love the low stress of the race. It’s always easy to get there and navigate. I also have no chance of even placing in my age group so I just run for me. Competing against myself is my favorite!

Ryan’s cousin came to run with us too!

Like most races I set a goal for myself and for this one it was 37 minutes. I haven’t had the best year in running but I felt like I had this in my tank, it’s a 7:24 pace.

Mile 1: 7:25 – I did my best to go out at a comfortable pace since I normal go way too fast. My first mile was a 7:25, that’s really not too bad considering how I normally run.

Mile 2: 7:38 – There was a slight uphill starting at the end of mile 1 and going into 2 so it was a little hard to stay on pace.

Mile 3: 7:36 – Getting to mile 3 you had to go up and over a bridge so another hill but I had not really dropped off completely and I actually felt really good. Which is kind of rare at this point in a race for me.

Mile 4: 7:29 – Before I even got to mile 4, I felt so good that I started picking up the pace and thought I was flying. Dare I even say that this is the best that I have ever felt at this point in the race.

Mile 5: 6:27 – Now it might have felt like I ran a 6:27 last mile but I think the last mile was just a bit short. I probably would have gone sub 7 still since I did have the race at 4.95. So the last mile was only short by .05.


I ended up running a 36:34, a 7:19 pace, kinda crazy how that pace still worked out even if I did have the course short by .05.



Training Update and Rest/Non Running Days


Sunday –  1 hour spin class
MondayAM Speedwork – 1 mile WU, Ladder work out 400, 800, 1200, 1600, 1200, 800, 400,  .25 rest between everything, 1 mile CD – 7.5 miles @8:01 pace
PM Run was not planned but I had to get outside to enjoy the weather after being on the treadmill since Christmas Eve. 3 Miles @8:24 pace
Tuesday – Rest day because music practice ran late on Monday so I decided to sleep instead so I could get at least 5 hours of sleep. After work I had appointments so there was no time to run. That’s life though.
Wednesday – 6 Miles @8:38 pace
Thursday – Tempo! 1 Mile WU, 6@tempo, 1 mile CD – 8 miles at 7:57 pace
Friday – Rest Day
Saturday – Treadmill 16 miles at 8:23 pace. I was planning to run outside but it was raining and I didn’t have time to wait for it to stop.

Total: 40.5

Post workout cuddles are the best!

3 non running days and I still hit 40 miles but why so many rest/non running days?

  1. I have my hands FULL! I work full time and part time. Play music in a local folk orchestra, besides group practices and performances to attend, I also need to practice on my own. The adoption process alone can feel like a part time job between paperwork and appointments. It is a challenge to find time to clean the house, do laundry and go to the grocery store. That is assuming nothing else pops up. Sometimes there literally isn’t a minute to run. I currently squeeze things into every minutes of the day. (Currently writing this blog post on my phone because I am stuck in traffic.)
  2. I’ve been doing my runs too fast and this is what leads to me getting injured! My easy runs need to slow down and maybe my long runs too. To punish myself and remind myself to slow down, I take a run out to make sure I am at least getting rest.
  3. Sometimes I like to supplement my training with spin classes, strength training, barre classes etc. I think it helps to not just run in my training.
  4. This hasn’t happened yet but sometimes if I feel a nagging pain or old injury starting to flare up, I will take a random day off just to be sure. I’d rather take a day off than to make it worse and take myself out for a long time!
Still found time to celebrate Grandma’s Birthday!

Don’t forget, if you haven’t registered for the CLE marathon, I have a discount for you!

Get 10% off with the code JMCLE10 (This code is good until the event sells out or race weekend)


How I get through those treadmill runs

Last week I talked about how I run a lot on the treadmill during the winter. I actually have only been outside once since Christmas Eve!!! Below I have shared a couple tips that help get me through running on the treadmill and maybe they will help you too.

  • Put a towel over the treadmill screen. If you are constantly looking at the screen, it will feel like you are not making any progress. Trust me, this helps.
  • Music, movies, podcasts, tv shows, daydream, etc. I like to start with a movie, preferably something I have already watched or something I don’t have to fully pay attention to. Then after the movie I might put on a tv show or just listen to music until I finish my run. This is also a good way to binge watch a TV show. Sometimes I will start watching a new show but will only let myself watch it on the treadmill.
  • Stay positive. If you go into thinking it will suck and you  will hate it, you will. This can be applied to all aspects of life. Instead go into it thinking “I’m still getting my run in” or “I just have to do 2 hours and then I will be done.” (Yes I understand how crazy that sounds)
  • Play with the treadmill paces. I like to start out a slower pace and then increase by .1 MPH every mile, or 2 miles or whatever I feel that day. I will also set little goals for myself like wanting to get a certain number of miles in each hour. It’s little things like that that break it down a little easier.
  • And if you are still struggling and you just can’t be on the treadmill for a long time, then split it up! Do half of your run in the morning and the rest in the afternoon or evening. I don’t recommend doing this for every run or long run but it is better than cutting your run short and not doing it at all.

If you have not registered for the Cleveland Marathon yet:

Prices Increase soon!

Keep a lookout on giveaways

Get 10% off with the code JMCLE10 (This code is good until the event sells out or race weekend)



Why I Run On The Treadmill ALL THE TIME

It’s no secret that I actually like running on the treadmill. My PR marathon actually comes from doing most of my training on a treadmill. Below you will find a number of reasons I run on the treadmill.

Safety – I don’t run outside in the dark alone so this will take me inside sometimes. I tend to do most of my running in the morning before work so not only is it dark but no one else is up. I also would not recommend running in my neighborhood in the dark.

Weather – I used to run a lot on snow or ice and would have to slow down my pace. This ruined a lot of workouts for me and I could never get in a tempo or speed work session in.  This also created a lot of other aches and pains as I was running on uneven ground. I would have very sore ankles, shins and knees and it just wasn’t worth it. I am getting old after all.

Ice and snow, no thanks!

Weather part 2 – I do not like to run outside when it drops below 20 degrees unless I really have to, it just makes for a miserable run. Most people will warm up as they run but I do not and will spend the rest of the day trying to get warm again. I’ve actually gone for runs and my skin was hurting so bad that I headed back home. I would check my skin and find that it was bright red or even a bluish purple after an hour. I’ve also had frostbite on my ears from running and sweating while out in the cold too long.

Injuries – Running on the treadmill takes a lot of impact off my body and has been awesome for keeping me healthy. If I feel any nagging aches, I stay on the treadmill so that I can keep running.

Pace – I am absolutely awful at pacing myself. I go out too fast and ruin the workout or too slow and get comfortable and never pick up the pace. On the treadmill, I can punch in whatever pace and leave it at that. It’s also a good way to guarantee I get certain paces in. I tend to do most of my tempos on the treadmill because those are the most beneficial workout for me.

Old picture but here is a picture of my treadmill at home. However, I go to the gym for most of my runs.

Confidence – I feel like I gain a lot of confidence by running on the treadmill strictly because it creates such a consistence training level. I never have to worry about wind, rain etc. and can just focus on the work that needs to be done. I can then compare past workouts to see how I am progressing.

Below is a recap of last week’s training. I did almost no strength work…and this week is shaping up to be the same.


Sunday – 4 miles @8:36 pace and 1 hour spin class at Ride + Workout
Monday – Speed work – 6 miles @8:01 pace – 1 mile WU, 4×1200, 1 mile CD, .25 recovery between each interval.
Tuesday – 6 miles @8:38
Wednesday – 5 miles @8:27 pace
Thursday – Tempo Run – 8 miles @7:57 pace
Friday – Rest
Saturday – 16 miles @8:28 pace

Total – 45

Stay tuned, later in the week I will share my tips and tricks for running on the treadmill.