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Wait, can we go back in time?

I knew the past couple months that the month of March was going to be really busy for me. I prepared myself as best I could but lost my steam pretty quickly. I was prepared to be busy and not have much of a life, I was not prepared to be completely exhausted. Some days I woke up early and got my workout in then. Other days, I was working from home so that I could squeeze in a run during my lunch hour. The rest of the days I was resting because I burnt the candle at both ends and the candle disappeared.

“burn the candle at both ends is an idiom meaning to exhaust oneself, esp by being up late and getting up early to work; to work extremely or excessively hard; to work too hard for good health or peace of mind. Worsened by also “partying hard” on top of working hard

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3/11-3/17

Sunday –  Orange Theory 3.1 miles and 0 splat points, then went to the gym to run 5 more miles on the treadmill
Monday  Rest
Tuesday –  Outside – 1 mile WU, 2×3 miles, .25 recovery, 1 mile CD – 8.2 miles @8:15 pace
Wednesday – Strength Training and Stretching
Thursday – Inside 7 miles @8:07 pace – I think this was supposed to be a tempo but who knows.
Friday – Rest Day
Saturday – Outside – 3 Miles easy @8:52 pace

Total Mileage: 21.35

3/18-3/24

Sunday – Outside -20 miles @8:44 pace.
Monday  – Rest Day
Tuesday –  Rest Day
Wednesday – Inside – 3 Miles @8:48 pace
Thursday – Outside – 1 mile WU, 3×2 miles, .25 recovery, 1 mile CD – 8.5 miles @8:17 pace
Friday – Inside – 1 mile WU, 5@tempo, 1 mile CD 7 miles @8:09 pace
Saturday – Inside – Inside – 7 miles @8:53 pace

Total Mileage: 45.5

3/25-3/31

Sunday –Rest
Monday – Orange Theory – 1.5 miles during class
Tuesday –  1 mile WU, 2×2 miles, .25 recovery and .25 CD – I was really crunched for time this day. 5.5 miles @8:11 pace
Wednesday – Orange Theory – 2 miles during class – I cheated a little in this class so I could get my heart rate up. Instead of the .25 intervals, I did .35. I’m such a rebel! I earned 3 splat points though.
Thursday – Rest Day
Friday – Rest Day
Saturday – Rest Day

Total Mileage: 9

So I would like to go back in time to rearrange my schedule. Not to get in all the workouts I missed but so I could get workouts in that are much shorter. I think I stressed about getting workouts in and I think that added to my exhaustion. Looking back at my month, I can honestly say I did what I could, with the time I had and I am happy knowing that. I probably stressed out more than I needed.

I had some scary hamstring issues at the end of last week that I was pretty sure was going to end my spring marathons. I tried really hard to remain calm and took extra rest days. While I may have had to miss getting my last long run in, I do have a much happier hamstring. Sometimes you push through the pain and sometimes you rest.

REST

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A Christmas Story 10K 2017

The past couple years I have gone back and forth on whether I want to run the Reindeer Run or A Christmas Story 10k. Ideally, I want to run both but currently, one of these races occurs on Saturday and then the other occurs on Sunday and my legs can’t handle racing back to back days anymore. This year, I decided to run the Christmas Story 10K.

I have been slowly getting faster again and been happy with the turkey trot results so I was eager to see where I would be for the 10K. And although I was feeling faster, I was not feeling anywhere near PR ready. It’s important to race for what your body is actually ready for, not for what you ran once months or even years ago.

I made one mistake and warmed up with Ryan and one of his super fast elite friends. We were all talking and I didn’t realize how fast we were going. A 3 mile warm up at a 7:38 pace…oops.

When the race went to start, I tried to ignore how fast I did the warm up in. The warm up was pretty close to the pace I had wanted to run so I didn’t to get into my own head. Overall, I was hoping to keep my pace around a 7:20 pace.

Mile 1 – 7:19

The first mile has a bit of uphill which I kind of like because it keeps me from going out crazy fast.

Mile 2 – 7:24, Mile 3, 7:25

Close to my goal pace but not quite there but if I could stay in this zone I would be happy. No matter how many times I look at the course map for this race, I always end up getting confused. All the sudden we were at the house! If you are running the 10K, you run to the Christmas Story House and then back to the start but if you are running the 5K, you end at the house. Which I believe included a heated tent area a beer this year.

Mile 4 – 7:27, Mile 5 – 7:28

This might be the most consistent I have been with paces while racing. Not quite my goal pace but close enough. I think it was around mile 5 I started to really feel it and had to really fight for my pace. There were a couple turns and some uphill and I started to feel like sludge.

Mile 6 – 7:29

Feel like sludge but still kicking! I never once felt like I gave up, even though it was getting tough near the end of the race.

Finished in 46:19, a 7:28 overall pace and fourth in my age group. My garmin had the overall distance at 6.23 so that is pretty legit for a 10K.

I was really happy with this time, even though it was not 100% what I was aiming for. I just felt really good while racing and like I was running smart paces. Hopefully this will continue into 2018!

(Apparently I was really busy this day and didn’t take a single photo!!!!)

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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.

2/25-3/3

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.

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Total: 51

3/4-3/10

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

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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.

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

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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.

burn

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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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!

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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.

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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.

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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)