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Cleveland Marathon 10K

I was so excited when I woke up Sunday morning to check the radar and see no rain in the forecast! When I went to bed there was a chance of rain from about 6am-8am. So I got dressed, put my hair in a ponytail and skipped a hat or braiding my hair since it wasn’t going to rain.

You know as soon as we got downtown, it started raining. First a little mist, then light rain and then rain rain. However, I think the rain helped to keep it cool, too cool for me but probably perfect for everyone else. Good thing I put on a throw away shirt before heading downtown!

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The 10K is one of my favorite distances to race however, this race was more to start building fitness again and I came prepared with a plan. A plan that involved running with fellow Cleveland Marathon Ambassador Andrew Runs A Lot! I told Andrew I wanted to run 7:45s and he was on board to run with me. I am so glad I had someone to run with and keep me company. This was Andrews longest run of the year and he made it seem effortless.

I could have sworn we were running 7:45-7:50 for the first mile, it felt very comfortable and every time I looked at my watch I saw something in the 7:40s. But our first mile was 7:27, oops. The second mile, my plan was to pick it up from a 7:45 to a 7:30 but I apparently didn’t know I was already there and ran 7:31 for the second mile.

The 3rd mile, I was prepared to slow down a bit since there is some uphill by the browns stadium and then some more coming out of the flats. So mile 3 ended up being 7:45. I’m not sure what exactly happened in mile number 4 since I ran a 7:34 here. I must have felt really good running through the flats. I think I even commented to Andrew “Wow, I can’t believe we only have 2 mile to go”

I knew a hill was coming, and not just any hill, the Columbus Rd hill. I know this is a tough hill so the plan was to take it slow and at the top pick it back up. I didn’t even look at my watch for this hill, just kept moving forward and when I got to the top, it took me awhile to get my rhythm back again. I wasn’t super out of breath or felt like my legs were too tired, it just took a lot out of me. With the hill, mile 5 ended up being an 8:31 mile.

I’m not sure which map makes the hill look worse, Strava or Garmin.

At one mile to go, I wasn’t exactly sure what I had left so I told Andrew he could leave me behind. I knew he was feeling good and if he had some speed left, I wanted him to use it! With about half a mile to go and 1 more hill, I started to pick up the pace. My last mile was a 7:47.

Now, I have the course at 6.32 miles and that is with running almost no tangents so that’s not too bad for a big race. Normally, I run every tangent I can find but I didn’t even try for this race since it was crowded with the full and half marathoners. Also, this is what my watch got, my watch is not a certified course, it’s just a watch that connects to a satellite somewhere in the sky. As far as I am concerned, this course is 6.2 miles, if I ran farther than that then maybe I should have ran the tangents.

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Thanks to Tim Kelly of Second Sole Lakewood for this picture. I swear he has a magic camera, he takes some incredible photos

My official finish time was, 48:51 and initially I was disappointed in that. I had hoped to run sub 47 and to be almost 2 minutes off hurt a bit. However, I looked at my splits and I was actually happy with those, minus going out too fast. I have a lot of work to do this summer but I’m very excited to start training more.

The best part about running “just the 10K” I joked all weekend about “training for the marathon but running the 10K” but I felt really good after the 10K, nothing hurt or felt weird. I did a light jog back to the car and turned the heat on full blast to get warm. Naturally, I didn’t really pack a change of clothes for after the race but I did pack compression socks and a hoodie. While I wished I could have changed out of my wet clothes, it was nice to have something to put on as I headed back into the cold rain to cheer on the half marathoners and full marathoners.

As I was cheering on the runners, I was paying close attention to my friend Sarah running the full. She was 3rd in the full last year and she’s kinda quiet about her training so you don’t always know how her training is going. But she won! The whole darn Cleveland Marathon!

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I wish I could say I took this photo but I barely got a picture because I was sobbing I was so happy for her!

I obviously stuck around to watch Ryan bring in the 3:25 pace group. He has been pacing this group for the past 5 years and absolutely loves helping runners reach their goals.

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I had an absolute blast all weekend at the Cleveland Marathon, is it too early to count down til next year?

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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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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….

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New Plan -Cleveland Half Marathon

As many of you know, I am a huge fan of the Hanson’s Marathon training plan. I make some modifications to it because I mentally need long runs greater than 16 miles. But their speed work and tempo workouts are great. Hard but great.

While it is weird to start a half marathon training plan after doing marathon training the past couple months, I still feel like I need a plan. The plan will keep me on track but also keep me from over doing it. At least that is the idea I have put in my head.

While it may not look like it, I am trying to run less and not overdo it. So while I have runs scheduled for 6 days a week. I am prepared to skip runs on Mondays and Wednesdays if/when I am in pain. The important runs will be Tuesday, Thursday and Saturday.

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Aside from running, I am still cross training, doing strength training and stretching and foam rolling. Fingers crossed the combination will get me to the starting line healthy.

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It’s Official – 2 Week Training Update

It is with heartbreaking news that I am announcing that I am taking my talents to the half marathon this year. This was not by any means an easy decision for me to make. I ran my current marathon PR at Cleveland last year and I had every intention of running it again this year but it just isn’t in the cards.

After I had surgery last summer (not running related, lady part related), running just hasn’t been the same. Don’t get me wrong, I still absolutely love running and it’s one of the best parts of my day but it has been really hard after surgery. I didn’t bounce back like I thought I would and I have been working really hard to get back.

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No matter what, these are the best nurses a girl can ask for. Unlimited cuddles.

My fall running didn’t go well so I was really looking forward to spring running. This winter into spring I have dealt with 2 bad colds, a stomach bug, a lingering cough and a couple injury flare ups. Still, I thought I could run the marathon. I mean I did get in multiple 16-18 milers and a 20 miler.

This past weekend I signed up for a half marathon to gauge where my fitness was and to help me predict my marathon time. Unfortunately, my hamstring/adductor/groin had other plans. More on that in my Towpath Half Marathon recap but the pain was enough for me to decide that a full marathon should not happen.

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My other hobby/job, making poticas/nutrolls with my Mom and sister

As you can see, the past 2 weeks of training have been rough. Although I am running again, I still have a cough so I have to be careful.

3/26-4/1 –  7 Mile Week 

Sunday – Rest – Sick
Monday – Rest – Sick
Tuesday – Rest – Sick
Wednesday – Rest – Sick
Thursday – Rest – Sick
Friday – Rest – Sick
Saturday – 7 miles at 8:46 pace
Total –  7 miles

4/2-4/8 –  40.8 Mile Week 

Sunday – 4.8 miles treadmill at 9:06 pace
Monday –  Very early AM – 5 miles treadmill at 8:49 pace
Late morning – 5 miles outside at 8:49 pace
Tuesday – 5 miles treadmill at 8:51 pace
Wednesday – 7 miles outside at 9:18 pace
Thursday – 8 miles treadmill at 8:55 pace
Friday – 6 miles at 8:48 pace
Saturday – Rest
Total –   40.8 miles

Now that I have decided to do the half I have created an updated training plan that I will post in a couple days. Also, now that I am doing the half, the idea to do the 8K the day before keeps creeping up into my brain because the Challenge Series looks so fun! And you get a free blanket. Someone tell me not to do it! I’m injured, I’ve been sick, I am supposed to be stepping back not doing more, right?

Challenge Series Blanket

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Luck of the Injuries – 2 week Training Update

It’s that time of year for old injuries to come back! Granted, I have been dealing with hamstring and adductor pain for over a year now. Thankfully I have those under control which is allowing me to run 40-50 miles a week consistently. However, my old friend plantar fasciitis came back after my 16 miler.

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2/26-3/4 – 53.3 Mile Week 

Sunday – Easy 4.8 miles treadmill at 8:41 pace
Monday – 8.4 miles treadmill  at 8:24 pace
Tuesday – AM – 8 miles treadmill at 8:48 pace
PM – 4 miles outside at 8:16 pace
Wednesday – Easy 5.1 miles treadmill at 8:50 pace
Thursday – Tempo – 7 miles treadmill at 8:18 pace, (1 mile WU, 5@tempo, 1 mile CD)
Friday – Rest Day
Saturday – 16 miles treadmill at 8:44 pace
Total –  53.3 miles

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Spotted: Rare moment in real clothes post Winter Warmer event.

3/5-3/11 –  40.8 Mile Week 

Sunday – Strength Training
Monday – Elliptical
Tuesday – Speed work – 8.5 miles treadmill at 8:17 (1 mile warm up, 1x3mile, 3x1mile, active slower runs between repeats and 1 mile CD)
Wednesday – Strength Training
Thursday – AM – Tempo – 8 miles treadmill at 8:16 pace (1 mile WU, 6 miles at tempo, 1 mile CD)
PM – 4 miles treadmill at 8:44 pace
Friday – 10.3 miles treadmill at 8:44 pace
Saturday – 10 miles all outside! (2 mile WU, Malachi 5 miler, 3 mile CD)
Total –  40.8 miles

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When someone takes your picture and says “let me know if it’s ok, I took a couple just in case” and you assume it’s ok since they took a couple but you end up with multiple pictures with a finger covering the lens.

I felt great for that first week of training with 53.3 miles…until my long run. The last week I have been very cautious and only ran 4 days. I have been to the chiropractor to get work done on my foot and have been wearing the dreaded boot a couple hours at night to stretch that foot more. And obviously icing and massaging on my own. But the best thing I have done to help my plantar fasciitis is to switch shoes!

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The Hoka Clifton is my all time favorite shoe and I run almost all my miles in it. However, this is a neutral shoe with a lot of cushion but no arch support. Cushion sounds amazing when you have a plantar fasciitis problem. But I didn’t need cushion, I needed stability and support. I switched over to the Hoka Arahi and it’s amazing the improvement I have seen already. It’s also amazing what the wrong shoe can do to your body. Hopefully, I can go back to the clifton at some point but I’m not in a hurry.

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I am beyond thrilled with what the Cleveland Marathon is putting together for the 40th anniversary race this year. I’ve been a part of this race since 2008 and that means next year will be 10 years of Cleveland Marathoning for me! Well not 10 consecutive marathons since I ran the half a few times, the marathon a few times and dropped out due to injury and illness twice but I’ve been attempting to race every year since 2008.

How many times have you been a part of the Cleveland Marathon festivities? If it is your first year, what are you looking forward to the most?