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 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 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 2/10 - 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 1/20 - 1/26

This week knocks out the 4th official week of marathon training.  It's hard to believe how fast the month of January is going.  I guess it's a good thing, means we are getting closer to spring!

I rounded out this training week with 37 miles, two Body Pump classes, two CXWORX classes, and a little cross training on the elliptical.  I am really focusing on making time for strength and core training, and I feel great so far.  Along with the Les Mills classes, I also try to throw in Jillian Michael's 30 Day Shred at least a couple times a week.  In my mind, it counts as both strength and cross training due to her incorporation of strength and plyo moves.  I have a few Jillian DVDs, but 30 Day Shred is by far my favorite.  The workouts are quick, it's a 20 minute workout, and it's effective.  I have trouble committing 45-60 minutes to a workout DVD, unfortunately, I lose my concentration, and end up walking away and doing something else.  30 Day Shred is my cup of tea!

Monday - 7 miles (8:09 avg)  Made it outside to start off the week.  We had a late family Christmas on Sunday, and this run had PLENTY of fuel behind it, let's put it that way!  CXWORX at noon (30 minutes) and 30 Day Shred after work.

Tuesday - Body Pump Express (40 minutes) and some quality elliptical time watching Teen Mom 2!! 

Wednesday - 7 treadmill miles, my usual pyramid workout.  I can't find my treadmill picture to prove this happened... well, it did.  CXWORX (30 minutes)

Thursday - Strength training at lunch with some machine weights, focused mainly on legs.  6 miles with some lovely mile repeats.  Tough, but good.

Friday - Body Pump (60 minutes)

Saturday - 12 miles (8:26 avg) It was a bit windy, but still a great morning to get out for my long run.  I had some mental battles on this run.  Maybe because it was my first double digit run outside since November, but I really had to get my head back on track and remember "it's not that hard, suck it up!" 

Sunday - 4 recovery miles on the treadmill, while listening to the wind howl.... and 30 Day Shred Level 1 and 2.

Favorite time to run

I snoozed through my workout this morning, meaning it looms over my head all day knowing I have to knock it out after work.  I used to be an evening runner, I never once dreamed of waking in the 4am hour to run.  Who does that?!  Oh yeah, me.  

I find it easiest to hop from bed to road or mill and just git-er-done.  The first step out of bed is the hardest, the rest is pretty effortless.  But sometimes the first 20 steps from my office chair after 8 hours are impossible.  In the summer time, if I slept through my run, it meant it just plain wasn’t going to happen that day.  With the winter FREEZING temps we have this week, it’s indoors regardless, so I’ve found myself being more flexible.

I don’t mind the 5pm runs if the weather is decent, or in this case on my treadmill with some episodes of the Big Bang Theory.  After sitting all day at work it usually feels great once I get myself going.  Sometimes getting going is the problem though.  I’ve built a ridiculous tolerance to caffeine, so I can have a Spark at 5pm to get me running and I will still be asleep by 9.  The thing I don’t like about evening runs is they tend to be sluggish just from the sitting and the day’s food.  We all know about GI and running… moving on.

What is your FAVORITE time to run?  If you could get out every day at this time and do your workout, when would it be?  My ideal time for my body is around 7am.  I have time to get up and get fully awake.  If I’m running longer, I will have some breakfast, simple toast and PB2 is usually my go-to.  Since I have to be to work by 8:00 and not be a disgusting mess, this time is weekends only.  Such is life. 

Training updates: I made it outside for my run Monday morning, but then we got spanked AGAIN with ridiculous wind and now ridiculous cold, but NO snow.  I’m hoping for an outdoor long run of 12 miles on Saturday!  Tonight’s workout is speed…. I’m still deciding on what all to incorporate.  Mile repeats or 4x800s.  Decisions!

My Training Plan

The beginning of January is a popular time to get registered for spring races, whether it’s a full, half, or 5K, you probably immediately mapped out a training plan upon registration.  At least you probably should have…

I followed a loose training plan for my first half marathon and strictly followed one last summer for my “almost” marathon.  I know some people who go into it with the “I’ll wing it” mentality.  If that works for you, great.   I personally like the structure of an actual training plan, and the motivation aspect of it.

Marathon training round two is roughly 19 weeks and I started the beginning of January.  I’m not following a strict plan like last time, instead I’ve taken bits and pieces from different plans, and thrown my own plan together.  The easiest way for me to map it out is to take a blank Word calendar template, print it off, and write my miles and workouts down, pen and paper style.

Each week has some sort of a key workout.  I’m sticking to the basics: TEMPO, PROGRESSION, EASY, LONG.
Every week obviously contains several easy and one long and also one key workout.  I always run my long run on Saturday, that way I can sleep in and recover on Sunday and start a new week strong on Monday.
I use the term tempo loosely early in the game because they are mostly done on the treadmill.  I swap in my pyramid workout on tempo days.
Progression, pretty self-explanatory, finish faster than you started.  That’s easier said than done for me when I’m outside.  I have a HORRIBLE habit of always making my first mile my fastest.  My route starts with a gradual downhill, I tell myself that’s why I always end up faster that mile.  My ability to positive split is outstanding!  My goal throughout training is to get better at pulling off negative splits and fast finishes, as opposed to that dang first mile sprint.  I can rock out a progression run on the treadmill like nobody’s business.

Tonight's workout is tempo!  One warm up, 4 @ 8:03 (7.8 on the mill), one cool-down.

Workout Recap 1/6 - 1/12

Only in Nebraska.... this week started off with Wind Chill Warnings and schools being closed because the high was below zero and wind chills were around the -30 range.  Flash forward to today, Sunday, it's 50 degrees above zero out and gorgeous.  

Monday - 7 miles, pyramid style.  7.0, 7.5, 8.0, 8.1, 8.0, 7.5, 7.0.  It might have been -11 outside at the time, but inside I was drenched in sweat.

Tuesday - Body Pump Express (40 minutes) and Zumba........ yeah, I gave it a try and felt like a total freak.  I had a friend who wanted to give it a try, so I decided to help her out and help myself branch out of my comfort zone a bit.  The instructor was awesome, and class was pretty fun, but I've never felt so uncoordinated in my life.

Wednesday - 7 miles, pyramid again, this one I finished 20 seconds faster than Monday.  CXWORX (30 minutes)

Thursday - 6.2 miles 8:31 avg pace.  I came home after work and headed out the door as quickly as I could to get this run started in a little bit of day light.  It was about 27 degrees and pretty nice other than the wind.  I had to be pretty careful with ice and snow that was still lingering on the streets and sidewalks, so I kept it slow.  It felt great to get out and run on pavement again.  I came inside and finished off with T25 Ab intervals.

Friday - CXWORX (30 minutes) and Body Pump (60 minutes)  Love my Les Mills days!

Saturday - 9 miles at 8:03 avg on the treadmill.  I had to be up early and get the run in early before heading to work (BOO!) so I decided to be safe and stay inside.  Even though the temps were pretty decent, I was concerned about ice.

PS. My tank is from Target, and it is probably my favorite tank ever!

Sunday - NORMALLY my rest from running day, but how could I not get out for an easy run in this weather?!  5 miles, 8:20 avg.  Came home and did level 2 of Jillian Michael's 30 Day Shred to finish off the week!

Treadmill Training

I used to be a treadmill hater, but I’ve definitely changed my tune here of late.  When the high for the day is still below zero, outdoor running just isn’t possible.  I’m lucky to have a treadmill at home, because I wouldn’t leave the house to go fight for one at the Y.  With spring marathon training beginning, I definitely NEED Mr. Treadmill!

There are TONS of articles about treadmill training, the good, the bad, the hating, or the loving.  I think it’s a powerful training tool, if used correctly.  I’m not going to say it’s super fun and not insanely boring, but there are ways to make it fun, challenging, and worth your while.  

 

My favorite way to do speed work is on the treadmill.  There is no wind, no cars, nothing in your way, oh and you know EXACTLY what your split will be.   You can make your workout as structured or as unstructured as you want it to be.  Some people go by minutes, I personally shoot for mile repeats, 800s, or 400s.  It’s easier for me to break it down in my head that way for some reason.

Example of some of my treadmill workouts:

 

PYRAMID
Mile 1: 7.0
Mile 2: 7.5
Mile 3: 8.0
Mile 4: 8.1
Mile 5: 8.0
Mile 6: 7.5
Mile 7: 7.2  Total time 55:21
This can be used for any distance.  I set 7 total miles as a goal for this workout.

TEMPO w/ Recovery
Mile 1: 7.0 (warm up and recovery pace)
Mile @ 8.0
400 (.25) @ Recovery pace
Mile @ 8.1
400 @ Recovery pace
Mile @ 8.2
400 @ Recovery pace
Extra miles for distance and cool down, vary the speeds, but within recovery range.

LONG
These depend on the distance and how I’m feeling.  I always start with a warm up mile and alternate between quicker miles and recovery miles.  Anything to help pass the time.  My best advice is change it up, don’t run very long at one pace or you will mentally psych yourself out of staying on for the long run.  I try to find something good to watch on TV or DVD, but usually have music playing as well.  If your treadmill is located near a window, open the blinds so you can get the outdoor feel.

My setup... TV, DVD player, facing windows and my medals

Let’s talk incline.  I’m bad about using it.  It’s obviously pretty easy to constantly run on a flat surface with no wind or obstacles.  I throw in inclines on recovery paces but the treadmill inclines tend to really bug my calves.  There are lots of ways to make challenging hill workouts on the treadmill, I just haven’t quite gotten myself to that yet.

I will post more workouts as I come up with them... and work on incorporating that good ol incline as I progress through this portion of training.

Workout Recap 12/23 - 12/29

Better late than never on last week.  We had gorgeous weather and I was able to rock out 35 miles, which was the most I'd ran in a week in quite a while.  Christmas was my rest day, and I ate PLENTY to uh refuel my muscles :)

Monday -6 treadmill miles then headed out to start and end Christmas shopping... last minute style.  That should also count as a workout.  Yuck.

Tuesday - Christmas Eve! 8 treadmill miles, plus weighted lunges (ouch) and shoulder workout.  And Ab intervals with Shaun T.  Don't worry, I ate back every single calorie burned within 5 minutes at my parent's house.

Wednesday - MERRY CHRISTMAS!  Rest day.  I planned on running some easy miles in my new Wave Rider 17s, but I felt extremely sore, tired, and well, lazy.  It was a nice afternoon and I did make it outside for a walk around the lake which is close to 2 miles.

Thursday -8.5 miles at 8:12 average pace.  HELLO perfect weather!! This morning was so gorgeous.  I just wanted to run forever!
I hit the gym in the afternoon for some weights, and walked the lake with my parents.

Friday - 6 miles at 8:17 avg.  Again, perfection.  Spent the gorgeous afternoon visiting some family in Iowa, and finished off the day with Body Pump (60 minutes) and it felt amazing.

Saturday - 7 miles at 8:34 avg again outside.  And oh so hard.  Maybe it was from pump the night before, or just the extra miles I wasn't used to running outside, but I really thought I was just going to fall over.  Some runs are like that I guess...

Sunday - 45 minutes elliptical, Body Pump (60 minutes) and CXWORX (30 minutes).  I was tired after this :)

This was an awesome last full week of 2013.  I am off work, so I have lots of extra time to devote to fitness, which makes me extremely happy.