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Cleveland Marathon (or 10K for me)Weekend has Arrived

I can’t believe one of my favorite weekends is here, Cleveland Marathon weekend! Now I haven’t updated the blog on this but if you follow me on Facebook, twitter or Instagram, you will see I dropped down to the 10K this year.

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The boys were also sick with Kennel Cough 😦

After being sick all of April (and parts of March), I just felt like it didn’t make much sense to run a full marathon. I was training for Glass City and got too sick to run that one so I figured I would rally and run Cleveland but the rally part didn’t really happen. I have a good base of miles but I don’t want to run a marathon, just to complete it. I want to run the times I was actually training for. I thought about running the half and felt that might be pushing it too much as well. (Especially after a warm up and cooldown, I would be over 15 miles).

So instead of pushing myself while still getting over being sick, I decided to drop to the 10K and run it more as a workout and less as a race and have fun. Normally, I would be totally bummed to drop from the full to the 10K but I was so sick that it was an easy decision and I’ve never done the 10K at Cleveland before! Plus, now I get to watch the half and full marathoners finish!

Just for fun, here are my last 2 weeks of training up to today:

5/8-5/13

Monday: Orange Theory Fitness – 2.2 miles
Tuesday: 5 miles @9:12 pace
Wednesday: 7.07 miles @8:53 pace – 2 mile WU, 4×1 min with 2 min rest between each, 3 min walk, 4×1 min with 2 min rest and 2 mile CD
Thursday: AM – Orange Theory Fitness – 1.25 miles. PM – 5 miles @46:24
Friday: REST
Saturday: 3 mile WU, 5K race and 2 mile CD – 8.2 total miles (I should probably write that race recap!)
Sunday: 4.7 miles @9:24 pace

Total Mileage: 33.42

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First 5k since October and got to hang out with friends/neighbors

5/14-5/18

Monday: 6.5 miles at 9:18pace
Tuesday: 5 miles at 9:13 pace
Wednesday: Unplanned rest day because I went to see Aladdin and was too hyped up to go to bed.
Thursday: 7.3 miles 8:51 pace – 2 mile WU, 4×5 mins with 2 min rest between each, 3 min walk, 6×20 seconds with 45 recovery and 1 mile CD
Friday: 3.71 miles at 9:28 pace

Total mileage: 22.51 (I have a plan to run easy tomorrow for 30ish minutes and then race on Sunday!)

You’ll notice I have a lot of easy and slower runs for me. I have a new plan and it’s not really mine, it’s someone else’s. But it’s awesome and I cannot wait to share more of it with you in a few weeks!

So tell me, what are you running this weekend?

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Getting over injury, Traveling, Training and Illness

Just when I thought I was getting over my hamstring issue and getting back into training, I get slammed with an awful head cold. I did my best to train through it safely. I took tons of cold meds and just when I thought I was getting better, I get hit with a sinus infection.

Before the sinus infection took over, this was my training post cranky hamstring.

4/1-4/7

Sunday –7 miles at 8:45 pace to test out the hamstring
Monday – 4.5 miles after work  at 8:29 pace
Tuesday –  Double run day! Run #1: 1 mile WU, 6×800, 2×400, .25 recover and 1 mile CD. 7.2 miles at 8:32 pace
Run #2: 5 miles after work at 8:41 pace
Wednesday – Orange Theory – 2 miles during class
Thursday – Rest Day
Friday – 8.7 miles, supposed to be tempo but I added hills to it too. Pace at 8:12
Saturday – Rest Day

Total Mileage: 34.4

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Bodhi is always trying to get us to feed him dinner early. I swear it’s like he can read a clock.

4/8-4/14

Sunday –1 mile…Supposed to run the Towpath Half Marathon but came down with a bad head cold.
Monday – 6 miles at 8:31 pace
Tuesday – 1 mile WU, 4×800, 2×400, .25 recovery, 1 mile CD – 6 miles total
Wednesday – Orange Theory – 1.7 Mile in class
Thursday – 1 mile WU, 5@tempo, 1 mile CD, 2% incline! I hate incline so this was tough.
Friday – Rest Day
Saturday – 13 miles at 8:50 pace. Running through my favorite Boston spots! Lots of Hills!

Total Mileage: 34.7

The past couple years when we go to Boston for marathon weekend, I am still training for another race so I get to do my long run there. This year was cool because I didn’t even need to use my GPS to get where I wanted to. I’ve been running the same route for a couple years so it’s about time I memorized the route. However, I also got to run around the Chestnut Hill Reservoir this year. We drove past it a couple years ago so I was excited to be able to run on the path around it this year. I would LOVE to be able to run on it more often.

We really only take 1 vacation a year and that is to go to the Boston Marathon and it is by far my favorite. Every year while there I say “we should move here.”

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Don’t worry, we aren’t moving. We like it there a lot…to visit. The Boston lifestyle year round is not for us.

How many vacations do you take a year?

Do you run on vacation? Even when NOT training?

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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

burning-the-candle-at-both-ends

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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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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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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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.