Uncategorized

Training Update and Rest/Non Running Days

1/21-1/27

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

IMG_1822
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!
IMG_1742
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)

Uncategorized

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)

 

Uncategorized

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.

IMG_3407
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.

IMG_3596
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.

1/14-1/20

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.

 

Uncategorized

2018 Training Plan & Workouts

I am still going back and forth on if I want to run the full or the half in Cleveland. If I run the full, it will just be for fun. If I run the half, I will want to go for a specific time. The problem is I am running the Glass City Marathon in April. That only leaves me with a couple weeks in between races. To run the marathon is one beast, to race it is a different ball game.

So for now, I am going to share with you my Glass City Marathon training plan. This way you can see how long the plan is and what my workouts are.

Glass City Training PLan

I was sick the first week of the year so I actually didn’t run much. The second week went much better. I build my plans so that I can move workouts around easily. The most important workouts I do are speed work, tempo and long runs. As long as I get those 3 in each week, I really don’t care about the other runs.

My marathon PR actually comes from a training cycle where I only ran 3 days a week and most of it was on the treadmill. If I am not going to run I will try to supplement the training with strength work, elliptical or biking.

Here is a look at what the past 2 weeks of workouts looked like. you can see by the 4 days of rest how sick I was.

12/31-1/6

Sunday – Rest
Monday – 5 miles @8:28 pace
Tuesday – 7.3 miles @8:16 pace – 1 mile WU, 6×800, 2×400, 1 mile CD and I do .25 recovery between each interval.
Wednesday – Rest
Thursday – Rest
Friday – Rest
Saturday – 7.1 miles @8:27 pace

Total – 19.4

Despite being sick, I made some time to go bowling with my family.

1/7-1/13

Sunday – 8 miles @8:31 pace
Monday – 6.1 miles @8:14 pace – 1 mile WU, 10×400, 1 mile CD, .15ish recovery between each interval.
Tuesday – 2 miles @8:47 and 40 minutes elliptical. I was still coughing a lot so I gave myself a side stitch and decided to take it easy.
Wednesday – 7 miles @8:03 pace – 1 mile WU, 5 miles at tempo, 1 mile CD
Thursday – 6 miles @8:44 pace
Friday – Rest
Saturday – 15 miles @8:24 pace – I alternated 1 mile easy and 1 mile at marathon goal pace.

Total – 44.1

IMG_1614
When you rarely dress up, you always have to take a photo. Especially when your husband is so good looking!

If you have any questions on my training do not hesitate to ask. What works for one does not work for another. I will say I have learned a lot over the 17 marathons I have ran and have made plenty of mistakes.

Uncategorized

I’m Back!

Hi there!

First, I would like to thank everyone who has been following this blog. This blog turned 7 on January 5th and that’s just crazy.

Second, my apologies for the past 2 years of blogging. Life has been pretty crazy and as you can see many posts are very delayed. However, I am still here and feel like I have a lot of life to pour back into this blog.

Third, I”M BACK blogging and reporting on my training for the Cleveland Marathon!

2018 CLE marathon ambassador

Fourth, I am officially running the Glass City Full Marathon and training is off to a good start. I will have to decide if I want to run the Cleveland Half or Full then as these races are rather close together.

Fifth, Ryan and I are adopting! You may have already known that. We are very excited but I have not decided if I am going to share all the details on the blog just yet. To be safe, I have all the copy ready to go in case I change my mind.

Sixth, I have 2 more race recaps to go from 2017 and I will be all caught up!

Seventh, I will have another blog post later this week to share my training schedule and plan for the year.

Eighth, I updated my About Me section for the first time in probably 4 years. It was getting scary over there.

XoXo

Jess

Uncategorized

Inland Trail 5K

When I was planning my year of races, I realized that for the first time in years, I would be home the first weekend in November so I could run the Inland Trail Marathon. Although “trail” is in the name, don’t let that fool you, it’s a road marathon. The plan was to run the Akron Marathon more as a long run and not for time since it is so hilly. Then I would run Inland Trail as the marathon I would race.

However, I felt really burnt out after Akron. I don’t think I over trained, I just think it was too humid. We had a very humid summer and fall so I felt exhausted all the time. I slowly decided I should probably do the half instead of the full because of this. Then I had this great idea to try a new workout class. As a runner, there are many other areas of my body that get ignored because I just want to run. I thought this new class would work out those muscles, get them sore but also stronger.

I made sure to do this HIIT workout a full week before my race just to be safe in case there was any soreness. The class itself was fun, hard and I loved it. The next day, Monday, I was so sore I could barely walk and that is not an exaggeration. I felt pain with each step I took. Tuesday, I was even more sore, major DOMS (Delayed On Set Muscle Soreness). I was so sore Monday and Tuesday that all I did was foam roll and stretch and tried to keep moving. Wednesday I attempted a 4 mile run and was extremely sore. Thursday I did my tempo and was extremely sore.

Now this whole time I mostly planning on running the half and then I thought maybe the full and then the day of, I decided to do the 5K. Talk about indecisive.

I have ran this 5K in the past so I was very familiar with the course and hoping for a pretty good time since it is flat. I knew in the past that this race was very small. Probably about 40 people for the half. However, this year was about half of that! It was crazy.

Needless to say, I didn’t go out too fast because I would feel really dumb going out too fast and dying out at a small race. I did take the lead for the females from the start and kept it the entire race.

Mile 1 – 7:19, Mile 2 – 7:40 and Mile 3 – 6:42

Official time – 21:41 and first overall female

Now I had the course at 2.91, others had the course around 3.05. However, something funky happened because I was cruising for mile 2 and I definitely did not run a 6:42 for my last mile so not sure what happened with my Garmin but definitely weird.

I didn’t take any photos apparently so enjoy this old photo from the last time I ran the 5K at this race!

Inland rtrail

Uncategorized

Brooklyn Heights 5K

You may remember a couple years ago Ryan and I were searching for a race to do and stumbled upon this Brooklyn Heights 5K. We were familiar with the company who puts it on but had not heard much about the race or even where Brooklyn Heights was. We were pleasantly surprised to find it was fairly close to us and had a very small town feel. Not what you would expect just outside of Cleveland. It also has some amazing views!

Once again, we were searching for a race and decided to give this one a try again since we had liked it the last time.

This race is small, probably one of the smallest I’ve run all year. Despite being small, every year there is some ringer who shows up and whoops people and this year was no different. I was shooting for a specific time so it was fine with me anyways and I was hoping they would pull me to a good time.

Right away, one girl pulled ahead and just by looking at her, you knew she would win. next was me and an older female. Now I say that with complete respect as this woman I thought was in her 60s but after the race I found out she is 67! Anyways, this woman was pushing me for the first mile!

Mile 1 – 7:01

However, I just couldn’t hang with her, 67 years old and she’s faster than me. I let her pull ahead and had secretly hoped that she went out too fast and that I could catch her. Even though I could see her the entire race, I knew halfway through the race that she going to beat me. And she did!

Mile 2 – 7:42 (this is how you know you went out too fast!)

I lost to a 67 year old female runner and could not be more proud that there is a female runner out there, at that age, still running. Not just running, but kicking butt! Kicking my 33 year old butt!

Mile 3 – 7:57

I ended up running 22:47, the course is pretty easy, some hills but I was definitely shooting for sub 22.

And for some reason I didn’t take any pictures. Totally unlike me but I wonder if I was in a rush and had to be some where after?

For those of you keeping track at home, Ryan was the overall winner for this race!!!!

Uncategorized

Akron Marathon 2017

You know when you start stalking the weather before a big race and it changes a million times between when you first start checking and race day? Yeah, well, that didn’t really happen for this race. Every time I checked the weather I saw a low of 60 and a high in the mid 80s. To be honest, I really wasn’t that concerned. I kept telling myself that I am running in the morning so I will see more 60s than 80s and I’ve run in warm marathons before and did okay.
Race morning was actually around 58 degrees so I was a little chilly but not shivering and the humidity although high didn’t feel too bad. While that was some good news, I realized I left all my gels at home. All of them! I know they hand some out on the course but what if I wanted them at a specific time or a specific flavor. I got hooked on the Honey Stinger Acai Pomegranate gels and used them on my long runs so I planned on using them for the marathon too. Luckily, some friends came to the rescue and donated some gels to me before the race. But not before a roll a toilet paper fell on my head while I was in the porto-potty. Maybe I should have taken the gels and the toilet paper as a sign for how the day would go.
As I headed to corral A to line up, I couldn’t find the 3:45 pacer. I saw 3:40 and 3:50 so I placed myself between the two and hoped I could pace myself. Which never really goes well because I am the worst at pacing myself.
The first couple miles felt easy to me but every time I looked down I was going too fast. I even ran with the 3:40 pacer and they were running 8:12 per mile. My goal was in the 8:30s.
Mile 1 – 8:21, Mile 2 – 8:27, Mile 3 – 8:15, Mile 4 – 8:37, Mile 5 – 8:12.
I ran the half in Akron last year so I was mentally prepared for the hills and they didn’t feel too bad so far. The heat was creeping up but I was confident that I could beat it.
Mile 6 – 8:35, Mile 7 – 8:47, Mile 8 – 8:48, Mile 9 – 8:35, Mile 10 – 8:25.
I was starting to feel the heat around mile 7 so I tried to slow my pace a little bit. I was taking water at every station I passed so I could stay hydrated. However, I was slowly starting to get jealous of the half marathoners who were getting close to the finish for them.

IMG_0893
I literally felt like I was melting going up this hill.

Mile 11 – 8:50, Mile 12 – 8:56, Mile 13 – 8:58, Mile 14 – 9:34, Mile 15 – 9:48.
The half marathoners split off and I kept going on the marathon course. I decided to channel my jealousy to the relay runners who were still out there with me. However, they seemed to be feeling the heat more than I was and I saw a lot of them walking the course. Miles 13 and 14 were hella hilly! I felt like it was just a gradual uphill climb for both of those miles. The heat plus the hills and my times plummeted.
Mile 16 – 9:32, Mile 17 – 9:35, Mile 18 – 9:35, Mile 19 – 10:05, Mile 20 – 10:31.
I think around mile 15 the heat got to me and I thought “maybe they’ll cancel the race.” But I legit believed they might cancel the race because it was so hot. I day dreamed of the race getting canceled from mile 15-17. At mile 17 I saw Ryan! He looked awesome and I was like “hmm that can’t be right, it’s a million degrees right now.” But he was at mile 22 so maybe being closer to the finish was easier for him. I realized at this point that they were not going to cancel the race and I was going to have to keep running.
Mile 21 – 10:34, Mile 22 – 10:21, Mile 23 – 10:51, Mile 24 – 11:08, Mile 25 – 10:09, Mile 26 – 10:23.
I was really excited at mile 20 because I was under 3 hours. I don’t know why but little things like that excite me. Same with running 7 miles in under an hour, I always like those. The heat must have gotten to me because I thought I would finish in under 4 hours at this point.
I barely ate my gels during the race. It was so hot that I just wanted real food. Thankfully, Akron has awesome crowd support and they came out with hoses, extra water stops, watermelon, grapes and oranges. I hate to take food from strangers. More about germs than strangers but I needed every bit of the real food on the course. At one point, spectators were passing out full bottles of water and I carried that water from mile 20 something to mile 25.5. I don’t know what I would have done without that water bottle.
My goal for this race was to run 3:45, maybe a 3:50. I was way off and ended up running a 4:07:10. I know the hills and the heat played a factor in this but still hard to accept this time. I felt like I was in good shape and that the 3:45 would feel easy. Now I don’t know if I was in good shape or if it really was the heat.

IMG_0892
Almost done with the race at this point and was all smiles to see my family!

What I do know is even with the heat, I had a blast on the course. I haven’t decided if I want to run the full again next year but it is a strong possibility.

IMG_0890
Every year Ryan and I take a photo post Akron Marathon. Always in the same position and inside the stadium.
Uncategorized

River Run Half Marathon 2017

Last year I thought I ran awful at River Run. Actually, when I went back to look at my time, it wasn’t awful but it wasn’t a good time for me, especially on that course. I actually still remember how I felt that race. I wanted to quit by mile 2. My legs felt completely done. Not fatigue done, just absolutely no speed in them.
For this year’s River Run, I decided to approach it with the goal of running a 1:45 half and starting out slow and conservative. However, I did not anticipate the absolutely amazing forecast of weather that we were going to get. River Run generally has good weather but this was above and beyond good and damn near perfect. Actually, I take that back, it was a perfect weather day.
To run a 1:45 I would need to run 8 minute miles. I was confident that would feel easy and if I felt good later in the race I could pick it up. The first couple miles went really well, I couldn’t help but go faster.
Mile 1 – 7:37, Mile 2 – 7:48, Mile 3 – 7:38, Mile 4 – 7:45, Mile 5 – 7:43
I 100% blame the faster paces on the perfect weather. I was working really hard to hold back to these paces.
Mile 6 – 7:45, Mile 7 – 7:49, Mile 8 – 7:49, Mile 9 – 7:53, Mile 10 – 7:50
Somewhere around mile 9-10 there is a decent uphill. I tackled it as best I could but once you are at the top, you get to cruise back down the other side of the hill. Even with the downhill I was starting to feel the fatigue at mile 10. I had to start playing mind games with myself to keep the pace. Which really didn’t work too well.

IMG_0810
Mile 11 – 8:00, Mile 12 – 8:02, Mile 13 – 7:59
I really wish I could have had miles 11 and 12 under 8. I mean, I was really close but I was also really tired at that point. I’m pretty sure I gave the stink eye to friends who were doing their cool down miles while I was still running.

IMG_0817
Official Finish Time – 1:42:41 and 7th in my age group. I will take it and extremely happy with how this race went. I’ve had some rough races the past year so it was nice to see my hard work paying off. Almost 3 minutes under my goal time.

Uncategorized

Keep Running For Susan 5K 2017

If you have been following along to my blog posts lately, you have probably noticed my rapid fire of posting a ton of race recaps this week. It’s been an interesting year and I haven’t really had a chance to physically post that much BUT I have been writing all my posts and saving them. Except for this one. This one I actually forgot to write and it wasn’t until I found a race photo on my phone from June that I remembered. And by remembered, I mean I texted Ryan the photo and said “what race is this from?”
Keep Running for Susan is a new race this year in memory of a runner who passed away suddenly last year. Now I didn’t really know Susan but I do know her husband. Now I say I didn’t really know her because I met her briefly for 2 seconds while at a memorial run for another runner who passed away. Susan passed a way not long after our friend Bob so I feel that is this odd strong connection and I always think about them running in heaven. If that makes any sense at all.
Since Susan reminds me of Bob and Susan’s husband is one of the nicest people you will ever meet, I feel I need to run this race and show my support. It’s not often that I feel that drawn to a race. Especially since this race is a bit of a drive and you know how I hate driving to run. The race is pretty much entirely ran on the towpath. It’s fairly flat but I don’t know if I would call it fast. OR maybe I just ran poorly.
Mile 1: 7:27
Mile 2: 7:30
Mile 3: 7:29
Ok maybe I just ran poorly there but those paces are pretty even and that is odd for me. Overall, it was a great race and there were a lot of people who came to show their support. I had the course at 3.11 and my official finish time as 23:13. Probably my slowest 5K in a long time. I hope they hold this race again in 2018 because I would love to run it again.

IMG_9994.JPG