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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.

2/11-2/17

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

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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.

2/18-2/24

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!

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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

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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.

1/28-2/3

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

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Post long run presents
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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.

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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)

2/4-2/10

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!

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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

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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
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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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Official Blogger For The Cleveland Marathon…Again :)

If we are Facebook friends you saw it there first, and then I tweeted it and now in all officiality (yep made that word up) I am blogging about it. I was chosen to be an official blogger for the Cleveland Marathon…..again!! My guess is they asked me to do it again due to all my crazy pictures, excessive pictures (some people are too busy running to actually read, right?), excessive use of exclamations and love of the Cleveland Marathon. There are a couple different bloggers this year so don’t forget to check them all out. Some blogged for the marathon last year and some are new, but all are awesome and you can check them out here.

New Blogger Badge!

 You might think I am really lazy by leaving the 2011 badge up but I really like it and am not ready to take it down. Blog Badge Hoarder, new trend in 2012 I swear.

I have been running the Cleveland Marathon races every year since 2008 and I don’t see myself ever not running it. I have been known to skip bachelorette parties, leave weddings/birthday parties/family events early, and plan vacations around The Cleveland Marathon. (I really hope those people don’t read this blog…pretty sure they do). This year I am running the full marathon again and have a big PR in mind, I will blog about that later 🙂

If you are looking for a good reason to run the Cleveland Marathon this year how about because it is on the top 12 Endurance Events to do in 2012, or how about because I am on some of their ads this year (#thelogo) or how about because if you register early you save money and get a head start on your training! Marathoners, if you register before January 6th you get a free early bird gift!

Now while I am really excited to tell you more about the Cleveland Marathon I am even more excited that I have a giveaway for you!!!!!! One lucky reader is going to get free entry into one of the Cleveland Marathon races.

Here is how you can win:

1.) Mandatory: Leave me a comment below and tell me which race you would like to participate in Marathon, Half Marathon, 10K or 5K (note the 5K is on Saturday and the other races are on Sunday).

2.) Follow me on twitter @mojamala2 and leave me a comment below telling me you did.

3.) Follow Cleveland Marathon on twitter @clevemarathon and leave me a comment below telling me you did.

4.) Tweet about the giveaway, twitter users can get an extra entry each day for tweeting: “Holla, I want to win a @clevemarathon race entry from @mojamala2 http://bit.ly/tScLLM  #clerocksandruns #thelogo”  or you can be creative and make up your own (just let me know and leave the tweet in the comments) Leave a comment below telling me you did.

5) Facebook users can “like” the Cleveland Marathon by checking out their Facebook page here. Leave a comment below telling me you did.

You have until Wednesday, December 28th at 11:59pm to enter so get to it! Winner will be randomly selected on Thursday December 29th.