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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

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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!
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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)

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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)

 

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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.

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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.

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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.

 

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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

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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.

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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

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Race Week!

How is it race week already???

I’ve been stalking the race day weather for the past 15 days and telling myself that the warm temps and rain would move out. That 15 days out, the weather can change to anything. However, we are now 3 days out and I see anywhere from 78-76 for the high which probably means 60s for the start. Thank goodness for the 7am start time.

You can control your training as much as you want but the weather can always through you a curve ball. Especially in Cleveland. For the Cleveland Marathon, I have ran in some near perfect temps, 80 degree temps, rain, snow and extreme wind. This year it looks to be a combo of heat, humidity and possibly rain or a thunderstorm. But it probably wouldn’t be the Cleveland Marathon without some crazy weather to remember it by. Just have to roll with the punches and trust your training.

4/30-5/6 –    36.5 Mile Week 

Sunday –5.5 @8:39 pace
Monday – Strength Training
Tuesday – Speedwork – 1.25 mile WU, 2×800, 6×400, 1.25 mile CD
Wednesday – 6 miles @8:40 pace
Thursday – Tempo – (1 mile WU, 5 at tempo, 1 mile CD) 7 miles @8:14 pace
Friday – Strength Training
Saturday – 1.5 mile WU, 5K race, 8 mile CD. 12.5 miles total
Total –   36.5 miles

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Post Run Puritas 5K
AIS
Stretch Class

5/7-5/13 –    32.2 Mile Week 

Sunday –Rest/Active Isolated Stretch Class at 2nd Sole in Lakewood
Monday – 4 miles @8:07 pace and Strength Training
Tuesday – Speedwork – 1.25 mile WU, 8×400, 1.25 mile CD. I really wanted to do 10 400s but I ran out of time
Wednesday – 5 miles @8:42 pace
Thursday – Tempo – (1 mile WU, 5 at tempo, 1 mile CD) 7 miles @8:13 pace
Friday – Rest and Strength Training
Saturday – 1.5 mile WU, 5K race, 5.5 mile CD. 10 miles total
Total –   32.2 miles

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Post Max Hayes 5K

Due to some hamstring issues, I dropped from the full to the half. Then I dropped my mileage from 50-60 miles a week to 35-45. The past 2 weeks I have added extra rest days or made my runs shorter to give my hamstring some rest. Some days it helps and some days it doesn’t, the hamstring remains a mystery but I’m still able to run so I will take it!

Who is excited for all the Cleveland Marathon activities this weekend???

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Busy Busy Busy – 3 Week training update

So I just now realized that my last training post never published! As well as one of my race recaps. I love when the scheduled posts don’t actually post. Anyways, we have a lot of catching up to do!

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Speaking of catching up! I was able to catch up with the Cleveland marathon peeps. We all have different schedules so it was difficult but so much fun!

I have a pretty crazy schedule lately and was traveling to Boston so the last couple weeks flew by!!! The good news is I have stuck to my plan and have backed off the mileage. Staying in the 40s was my goal. But the even better news is that my hamstring/abductor/groin has been feeling much better lately. And we are slowly figuring out that it might have been a tight hip flexor that is causing it all. Crazy stuff.

I have been foam rolling and stretching twice a day to keep everything loose and happy and going to Healthsource of Avon weekly for treatment. Finally looks like something is working! Working so well that the full marathon almost sounds like a good idea again…almost.

4/9-4/15 –   40.8 Mile Week 

Sunday –14.6 mile run – 1.5 mile WU and Towpath Half Marathon
Monday – Rest
Tuesday – Attempted Speedwork – 6.1 @8:33 pace
Wednesday – 3.1 mile run and 45 minutes elliptical
Thursday – Tempo – (1 mile WU, 5 at tempo, 1 mile CD) 7 miles @8:03 pace
Friday – Rest – Drive to Boston!!!!!
Saturday – 10 miles at 8:43 pace
Total –   40.8 miles

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This guy ran Boston and it was super warm but he still killed it.

4/16-4/22 –  36 Mile Week 

Sunday – 3.1 miles @8:45 pace
Monday – 5.3 miles @8:33 pace to watch the Boston Marathon at Boston College
Monday – 5.6 miles @7:03 pace to get to the finish line and find Ryan
Tuesday – Rest
Wednesday – Rest – Drive Home
Thursday – Tempo – 1 mile WU, 8@tempo, 1 mile CD- 10 total @8:36 pace
Friday – Rest
Saturday – 12 miles – 1 mile WU, Hermes 10 miler (as a training run) and 1 mile CD
Total –   36 miles

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Bandit loves to yawn in all our pics together now.

4/23-4/29 –   40.8 Mile Week 

Sunday – 5 miles  @8:37 pace
Monday – Elliptical 45 mins
Tuesday – Speedwork – 1 mile WU, 3x2mile, 1 mile CD – 8.6 miles @8:26
Wednesday – 6 miles @8:29 pace
Thursday – AM – 6 miles @8:40 pace
PM – 3.1 miles @8:02 pace
Friday – Rest
Saturday – 12.1 miles @8:31 pace on the Cleveland Marathon course!
Total –  40.8 miles

2nd Sole put together a group long run downtown that ran the 10K, half or full course. Not the entire course but close enough. Every turn on the course was marked which made it so easy to follow. They are planning to do this run again next year so I cannot wait!

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2nd Sole of Lakewood Group Run – Cleveland Marathon Course

17 days until the Cleveland Marathon. Wait, is that right? Why is it sneaking up so quickly???? Warning there is a significant new hill on the Cleveland Marathon course….