Workout Recap + Last Long Run!!!

We had another crazy weather week.... shocker.  Snow, wind, cold.  Mother Nature better get her poop in a group ASAP so everyone racing these next few weeks won't suffer!

Monday - CXWORX at noon and 8 miles after work.  That was my last mid-distance week day run.  All these lasts... I'm ok with that!

Tuesday - Cross training daaaaay.  Body Pump Express and some elliptical and arc trainer magic.

Wednesday - 5 miles on the treadmill and Jillian Michaels.  This was a toughy.  I wasn't thrilled about the idea of running on the treadmill, call me a paranoid FREAK.  Things tend to hurt after a treadmill run, and I can't handle that right now!  The run went ok, but it kicked my butt.  I posted earlier in the week about this work and my lack of speed training lately.  It showed.

Thursday - 6 miles.  My watch emergency really through this run for a loop.  No pun intended...  I stood in my driveway for a solid 10 minutes looking for the signal.  I gave up and quickly downloaded the Nike+ Running app on my phone.  It worked pretty slick.  I'm probably sounding like I'm from 1990 when I say I'd never used it before.  I have the Nike + on my iPod for treadmill runs, but I'd never used the GPS form outside.  I liked that it paused automatically when I was stuck waiting to cross the street.  I ran my normal 6 mile route, and the GPS was spot on.  I thought maybe it was telling me I was running a little fast.

Spoiler alert, my watch is fine.  I plugged it in and it had a software update.  It's linking up like a pro again!

Friday - REST.  Well, I went shopping, I think that's a workout in itself!

Saturday - 20 freakin' fantastic miles.  Last long run done!  To be perfectly honest, this was the first time I honestly felt like I CAN run a marathon.  Before this, I really wasn't too sure how I was going to survive those last 6 miles.  Now my focus is recovering from this run properly, and TAPERING!!!!!

I made this run the best dress rehearsal I could with fueling and gear.  I picked up a shirt and shorts to race in, hopefully the weather allows me to wear it!  I feel very relieved that this aspect of training is complete.  The biggest hurdle now is to keep my body feeling good these last two weeks.  I'm focusing on not eating so much crap (problem lately), getting plenty of sleep, and just thinking positive thoughts!

Tomorrow might involve some recovery miles, but otherwise it's all about Easter with the fam!  Have a great one!

Workout Recap 4/7 - 4/13

Week 14 of marathon training... yikes.  I am pretty honest with anyone that asks me how it's going.  I'm ready to be done for a while!  I'm ready for a break.  It's been hard to stay positive and focused these past couple weeks.  Honestly, something usually hurts every day.  It's usually not the same thing.  I've had the issues with my feet, some on-going Achilles tendinitis that shows up every once and a while, a shin splint here or there, and of course my lovely right hip.  Complaining aside, I'm learning how to cope and listen to my body.  My mileage hasn't been that high, and I've taken more rest than I used to back when I didn't really listen to my body.  I call these weeks SURVIVAL MODE!

Monday - I had the day off work and was recovering my legs from my 20 miler the day before.  I used the elliptical and lifted a few weights focusing on shoulders.   Nothing major.

Tuesday - Body Pump Express and 7 miles after work.  These miles felt amazing!  I felt strong and energized.  Once I got done, my feet had a different opinion.  I ended up with a pretty big blister on the bottom of my pinky toe from the 20, and it wasn't too happy after the 7.

The next couple of days, my feet looked like this... (LOOK AT YOUR OWN RISK!)

Wednesday - Did not go as planned.  I woke up early to get my run in before work since I wouldn't be able to after, and well, one step out of my on my poor foot and I realized it wasn't going to happen.  Back to bed... my only activity was CXWORX at noon.

Thursday - My feet felt better after resting, so I made it out for 6 miles early Thursday morning.  I had a work conference the rest of the day and wasn't able to get out and enjoy the rest of the nice weather.

Friday - 4 miles, 20 minutes elliptical, and weights.  I was off at 2:00 when the conference ended, so I made my way outside to enjoy an easy run.  I also got a nice walk in with my mom.  The sunshine was amazing!

SHORTS!

TANK!

RUN! (this pic was taken today, when it's freezing and I'm wearing my fuzzy jacket...)

Saturday - 10 miles plus 3.1 in the Operation Steel Warrior 5K.

Sunday - REST!

Workout Recap 3/24 - 3/30

Last full week of March!  Holy cow, where is this year going?!  I did think March was a bit of a long month, but yet, not really.  The weather has been kind of crazy, but all in all, it was a decent month for training.

Monday - Cross training and CXWORX.  I ran 11 miles last Saturday and Sunday, so I opted for cross training on Monday.

Tuesday - 7 miles of happiness!  This run felt great!  I went to Body Pump Express at lunch, and even after some killer squats, my legs were ready for a run!

Wednesday - CXWORX and 5 treadmill miles.  I was reeeeeally hesitant to get back on the treadmill after it made my foot hurt last week, but it went ok.  The wind was 40 MPH and there was a high wind warning.  I was happy to stay inside during that.

Thursday - 6 miles outside before work in the drizzle.  It was still nice and warm in the morning, but that drizzle turned to snow later.  BOO.

Friday - REST.

Saturday - 18 miles!  This long run felt fantastic!   It was definitely the confidence boost I needed after the last two weeks.  Next week I'm set to tackle 20!  

Sunday - 4 miles at 8:22.  This was a "recovery" run and I still felt like I was bolting out strong!  My legs felt great after the long run, and I had to really contain myself not to run further.

Workout Recap 3/17 - 3/23

Not much to see here...

I felt rotten all week.  Not sick, just tired, totally unmotivated, and worn out.  

Monday - CXWORX and 5 treadmill miles.  This run started the week long fiasco with my foot.  I got through the run and got off to discover my lovely ball of foot pain.

Tuesday - REST.

Wednesday - CXWORX and Body Pump with some cardio on the elliptical afterwards.  I hadn't been to a full Body Pump class in a couple of weeks, and I could definitely feel it the next day.

Thursday - 6 super crappy, awful miles.  Man, I can't even describe how rough this was.  It was the first day of Spring, and GORGEOUS outside, but I had the worst run I've had in a really long time.  I stopped after 5 miles and called for a ride.  I got home and changed shoes and did one more slow mile around the neighborhood.

Friday - REST.  Trip to the foot doc.  (A OK to keep running)

Saturday - 11 miles.  I used my new arch supports for the first time, and it was rough.  My feet hurt, and my hips and calves got really tight.  It was also incredibly cold and windy, and I think I was close to having frostbite on my hands, even with two pairs of gloves.  Another rough one...

Sunday - 11 miles of SWEET REDEMPTION!!! FINALLY!  I finally felt like ME again!  I ditched the arch supports... and just ran.  No pain in my feet or hips or anywhere.  I had some pace again, and just felt GOOD!  

This week taught me a lot.  I need to take the good with the BAD, and mentally fight through.  I truly believe over half my battle this week was mental.  I was tired and run down, and let the pains and the bad runs get the best of me.  On to a new and better week!

Workout Recap 2/24 - 3/2

Well March came in like a lion in Nebraska.  We had a lovely dump of snow yesterday, and some wicked cold.  I made it outside twice last week despite snow and cold, we'll see how this next week shapes up!

Monday - CXWORX 30 minutes and Body Pump 60 minutes.  I normally always run on Mondays.  I decided to mix things up a little this week and take my cross training day on Monday.

Tuesday - 6 miles, 7:47 avg.  I think I blacked this run out for a reason, it sucked.  I mean it was hard.

Wednesday - CXWORX 30 minutes and 8 miles outside.  SLOW and easy.  I seriously felt like I could have ran forever!! The sidewalks had some snow and ice on them in spots, so I slowed it way down and just enjoyed everything about this run.  I went out after work, but luckily it's staying light later into the evenings, and one more week until we get to spring our clocks forward!!

Thursday - Cross training 30 minutes on the elliptical and a few weights.  Kept this really easy.

Friday - Long run 17 miles.  It was 13 degrees when I started, so I was prepared to loop home after 10 and finish out on the treadmill, but it actually was perfect outside!  I had to loop back after 10 because I didn't carry any fuel because of the cold.  I grabbed a Gu and ate half and some Powerade and headed back out for the last 7.  It felt really tough at the end.  I think I tanked out so bad because of poor fueling.  

Saturday - 6 recovery miles on the treadmill.  It was -1 outside, and snowing... It is really hard for me to stay disciplined and run easy on the treadmill.  I want to just crank up the speed and get it done.  But I cooled my jets and ran easy.  

Sunday - 40 minutes elliptical and Body Pump 60 minutes.  I'm so glad I got two full BP classes in this week!! I always feel better when I strength train!

Workout Recap 2/17 - 2/23

Another week down.  Seriously, time seems to be going way too fast!  I had another solid week, and hit a milestone as well.  It was my first ever 40 mile week.  I know this number is TINY to some runners, but I've really been taking the weekly mileage increase slow and steady.  Truth is, if I didn't work 8-5 every day, I would probably have toyed with higher mileage a while ago.  But I don't have all the time in the world, so I fit in the most quality miles possible.  So far, so good!

Monday - 7 miles on the treadmill.  
Warmup : 7.0, mile @ 7.6, 8.0, 8.1, 8.0, 7.7, and cool down mile.

Tuesday - Body Pump Express (40 minutes) and elliptical.  I honestly don't remember much about this workout!  I did the hill climb preset, and hit a few extra weights, and did 10 easy minutes on the spin bike.

Wednesday - Gorgeous morning to get outside early again!  I kind of forgot what that felt like!  I ran slow, relaxing miles, and it was very refreshing.  CXWORX (30 minutes)

Thursday - Lifted weights for 30 minutes at lunch and headed home to the treadmill for 7 miles.  I think this might have been one of my fastest 7 ever.  Few seconds faster than Monday.  

Friday - CXWORX (30 minutes) and rest the rest of the day!

Saturday - 15 miles, 8:30 average pace.  Just all around awesomeness.  I really struggled mentally on last weeks long run, but this week was much different.  I felt much more relaxed from beginning to end, and ran a better pace as well.  It was a gorgeous morning, so you really can't beat that!

Sunday - 5 miles, fun and easy.  We have snow and cold back in the forecast, so this was my last nice day for a while.  I did a few weights and abs at home after I came in from running. 

Workout Recap 2/10 - 2/16

Last week was my much needed cut back week.  I was totally spent, and found myself fighting major mental battles and doubt about being able to get through this training.  This was a brand new week, and I felt great.  I felt re-charged and ready to get back after it!  That said, the morning running just hasn't been happening lately.  I can't get out of bed in the mornings, luckily it's still too cold and yucky in the mornings to get outside, but the evenings have been perfect.

Monday - 7 miles, pyramid style.  My only early morning and only treadmill workout of the week (WAHOOO!) CXWORX (30 minutes) and crazy, ambitious me went back to the Y after work, to dirty my third pair of workout clothes for the day... and to do some upper body lifting.  I had endless energy!

Tuesday - Body Pump Express and cross training.  40 minutes arc trainer and 20 on the elliptical.  I always do some sort of hill preset on the ellip, and the arc I usually do a cardio section for 20 minutes, and a hill or strength section for the other 20.  

Wednesday - 7 miles outside after work.  I set out with a tempo run goal, but I was in some wicked pain from my blisters, and there was still quite a bit of ice and snow in some spots.  Anyway, I did manage a 2 miles warm up, 4 miles at tempo (7:58 pace to 8:10), and a mile slow to head home.  I was proud of the workout all things considered.

Thursday - Body Pump Express and 7.5 miles after work.  The goal was steady pace miles, and I pulled that off.  It was a perfect evening, and the ice and snow I dodged on Wednesday had all melted. 

Friday - CXWORX (30 minutes) After work I went to the Y and lifted weights for about 20 minutes and then made my way down to the basketball court to shoot some hoops for a while.  It felt amazing.

Saturday - 16 mile long run.  This run was ALL over the place.  Mentally, the first half was ROUGH.  I just couldn't convince myself that I even wanted to do it.  It was a struggle.  The second half was like I was a completely different person.  Out of nowhere, my pace picked up effortlessly, and stayed up.  I finished the run on a major high and felt incredible.  It was a far cry from how I started.  I guess this type of run was a good thing.  It taught me to dig deep, and push through.

Sunday - 4 miles on the treadmill and Level One of 30 Day Shred as some active recovery.  My legs felt fantastic after Saturday, but I kept the treadmill as slow as I could stand it. 

Workout Recap 2/3 - 2/9

This was a rough week for me, as I noted in my Burnout post.  I was just completely exhausted.  Everything felt like a struggle.  This includes getting up, making it through 8 hours of work, and repeating.  I do think I was in desperate need of a cut back week, so I did just that this week.

Monday - 6 miles outside after work.  This was my first indication of lack of rest.  This was SO HARD.  My hamstrings burned for awhile, then my quads, then my calves.  It was just hard, and it shouldn't have been.  I came inside and did the following moves for a minute each as part of my challenge group.  

Tuesday - REST DAY!  I did NOTHING!  Well, I went to work... but my happy little desk job makes it easy to rest.

Wednesday - CXWORX (30 minutes) and 6 miles on the treadmill after work.  This was so bad, I didn't even take a picture afterwards.  I just couldn't get moving.

Thursday - Cross training on the elliptical and a few weights.  Nothing much, really light and quick.

Friday - Cross training again.  I did 10 minutes on the arc trainer, weights, 10 more on the arc, weights, and 40 minutes on the ellip.  I focused on upper body weights, and I'm still sore today... lovely.

Saturday - 15 miles.  This is my new personal distance record on the tread.  It wasn't FUN, but it didn't totally suck either.  I really lost track of the time.  I watched Love and Basketball (best movie ever!) and just mentally broke the run down into 3 5 milers, and that really helped.

Sunday - REST!  I through in level one of Jillian's 30 Day Shred to get some blood pumping and then I hit the foam roller.  I realized my poor feet are taking a serious beating on the treadmill.  I have matching blisters in the same place on each foot.  Hello foot soak and blister band aids!

My legs are NOT tan.  Oh the magic of a good filter...

 I'm feeling much better after a chill week, and I'm ready to face a new week.  We had some snow and cold, but temps are supposed to rise by the end of the week.  Here's to hoping I can finally get outside for some good runs!

Workout Recap 1/27 - 2/2

Instead of Workout Recap, I should just start calling these posts running recap.  I do miss doing the variety of workouts I used to do when I wasn't in full blown training mode, but right now it's all about the run!

Monday - 8 miles on the treadmill.  No set workout, just make it through.  CXWORX (30 minutes)

Tuesday - Body Pump Express at lunch and 40 minutes on the elliptical after work.  I was dragging all day, but made it through.  I really found myself appreciating my light cross training day!

Wednesday - 7 miles, pyramid style.  Kicked my tail!  I skipped CXWORX at lunch, I felt really drug out and had a tight IT band.  The run was it for the day.

Thursday - 6 miles, some speedwork.  I did a couple mile repeats.  Again, feeling kind of blah.  Made it to the Y at lunch for weights and abs.  I did all legs, extensions, curls, wall sits, and some lunges.

Friday - CXWORX (30 minutes) and Body Pump (60 minutes) I'm LOVING the new releases for both CX and Pump right now.  This coming week will be the last week of doing only the new releases, and I'm a little sad.  Pump makes me super sore in the shoulders every time.  The lunge track also left me feeling rather shaky on Friday night!

Saturday - 13.1 miles.  I posted about it here.

Sunday - 5 miles OUTSIDE!  It was a gorgeous afternoon!  It felt great to get one run in outside this week, even if it was my shortest, and my recovery run.  It was perfect.  Finished off with T25 ab intervals.

Workout Recap 1/13 - 1/19

Another training week in the books.  I felt great about the workouts this week, and was able to get outside twice, which made it even better!

Monday – 7 miles (8:25 avg)  Easy run day, and outside.  CXWORX (30 minutes)

 

Tuesday – Body Pump Express (40 minutes) and cross training.  I broke up my hour between the elliptical and the arc trainer (40/20) and had a major sweat going.  I finished up at the Y and headed right to city rec volleyball.  We lost our game, which ended our season.  SAD FACE.

Wednesday – 8 miles on the tread followed by Jillian Michaels 30 Day Shred, Level 1 (20 minutes)  I was SWEATY after this, and tried Cellucor's Alpha Aminos for the first time.  I was definitely a fan!  I will do a post this week about Cellucor products I use and why I love them.  This product gives you BCAAs and it's geared toward endurance and hydration, without stimulants.  The fruit punch flavor tastes AMAZING!  Oh, and Lolo rocks.

 

Thursday – Tempo run total of 6 miles, 4 at tempo.  I think treadmill tempos are easy peasy because you just can’t slack.  I felt challenged by this workout, but maybe not challenged enough, so next time I’m upping my tempo pace.

Friday – CXWORX (30 minutes) Body Pump (60 minutes)  *Disclaimer: If you are familiar with these Les Mills classes, the order I complete them in is NOT encouraged.  You shouldn’t do any heavy lifting after CXWORX.  Whenever I take both classes in one day, CXWORX is always at noon and Body Pump is always after work.  The window of recovery time is sufficient and I haven’t had any issues.  If you try this, and find you have back discomfort, make sure to do them on separate days, or take CXWORX after Body Pump , if it’s offered.*  It was the launch night of Body Pump 88, and oh man was I feeling it the next day!

Saturday -  10 miles on the tread.  It was crazy windy outside all day Saturday.  It was reported we had a gust of 67 MPH.  Yikes.  January 18, 2014 the running community dedicated their miles to Meg, who was killed by a drunk driver while out for her morning run.  I was heartbroken to read the story, and it really hit home for me.  My prayers are with her family.

Sunday – 5 mile easy run outside.  I’ve been breaking my “no run on Sunday” rule these last two weeks, mostly because the weather has been great.  I’ll probably do some adjusting once my Saturday runs get higher than 16 miles.