Monday, April 30, 2012

Training Schedule 4/30 - 5/6

As closely as I like sticking with my training plan each week, sometimes small adjustments need to be made. If I feel strong and healthy, I don't mind adding a few extra miles. And if I feel worn down, sick or borderline injured, I'm not afraid to cut back or skip a workout. I believe it's just part of being a smart runner and truly listening to and knowing my body. 

Another reason I might change things up is the weather. When I saw that Saturday's forecast called for chilly, rainy weather with wind gusts up to 25 miles per hour, I knew I would have to rearrange my schedule. I can handle chilly or rainy or windy, but put all three together and I'm a bit of a wimp :)

Around 2pm on Friday afternoon, I decided instead of doing my planned four mile easy run, that I was going to tackle Saturday's 16 miles after work. My reasoning was that I didn't want to hit the treadmill for 16 miles on Saturday and it was not appealing to run them in the chill/rain/wind.

Overall, it was a good run. I ran from downtown into Fox Point, over to Glendale, then back and fueled with Nuun and two gels (1 Roctane, 1 Accelerade). Brought my iPod with, but ended up not using it during the run. I was able to average an 8:39 pace for the run, which I was satisfied with.

Despite taking the gels and sipping electrolyte water throughout, I felt a bit lightheaded during the last few miles. I chalk it up to not fueling enough during the day given I originally thought I was only running four miles! Also, my usual evening runs are done within an hour, hour and a half so I wasn't thinking it would be completely dark at the end of this run. It was a tad spooky running down a road with no streetlights! 

I was really happy to get this run out of the way though and as a bonus, I got to sleep in a bit on Saturday morning. 

So, on to this week, my toughest training week in this cycle and the last hard week before a slow, gradual taper into my half marathon race. Here's the plan:

Monday 
Afternoon: 6 mile easy pace run; 45 minutes strength training

Tuesday

Afternoon:
10 mile speed workout

Wednesday
Afternoon: 6 mile easy pace run; 45 minutes strength training

 

Thursday
Morning: 4-6 mile easy pace run
Afternoon: Boot Camp Class

Friday
Afternoon: 4 mile easy pace run

Saturday
Morning: 18 mile long run

Sunday
Rest Day


Tell me how you train: Do you stick with your plan no matter what or do you allow yourself some flexibility? Also, do you write your own training plan or follow one from someone else? 


- ST

Tuesday, April 24, 2012

Training Schedule 4/23 - 4/29

Sometimes during a run, everything clicks. 

Last night, that's exactly what happened. I planned for an easy six, with an average pace around 8:45-8:50. First mile was right around 9:00, which was on track with my plan, but then it was like something switched. The next five miles were much faster, with several at sub-8 pace. Even stranger, the pace felt relaxed and controlled the entire time. It was like an easy run even though I was running closer to half marathon goal pace. 

My legs wanted to go faster still, but I forced myself to hold back through six miles. After that, I let go and ran in the remaining 0.39 at 6:24 pace. 

If everything clicks like this at the upcoming Rockford Half Marathon, I'll be a happy girl :)

The race is less than one month away, which means two more hard weeks, leading up to a training peak, followed by a gradual taper (35 miles then down to 30). 

As for this week, here's the plan:

Monday 
Afternoon: 6 mile easy fast run; 45 minutes strength training

Tuesday

Afternoon:
9 mile speed workout

Wednesday
Afternoon: 6 mile easy pace run; 45 minutes strength training

 

Thursday
Morning: 4-6 mile easy pace run
Afternoon: Boot Camp Class

Friday
Afternoon: 4 mile easy pace run

Saturday
Morning: 16 mile long run

Sunday
Rest Day


Have you ever had a normally harder pace feel easy? Also, what's on your training plan this week?

- ST

Friday, April 20, 2012

I Heart Portland

I had a feeling this might happen before my trip, but I can now say it's official: I love Portland.

A few of my good friends moved out there awhile back and I've been meaning to visit ever since. I'm so glad I got to catch up with Debbie, Julie and Sarah and get to know a part of the country that was completely new to me.

During my visit, we did plenty of eating out (Violetta, Besaw's, Elephants Deli, Papa Haydn, Veggie Grill, Por Que No, Voodoo Doughnut) and sightseeing (Washington Park International Rose Test Garden, Powell's City of Books, The Pearl District, 23rd Street shopping, Nike Campus).

Here are a few highlights:

Gorgeous hike in the park despite the lack of roses . . .

View from atop the Rose Test Gardens

Believe it or not, this was the Veggie Grill's Veggie Stack

The Alberto Salazar Building at the Nike Campus

Julie and I on a self-guided "tour" of the Nike Campus

Dinner at Por Que No, aka The Last Supper

A trip to Portland wouldn't be complete without Voodoo Doughnuts

The one thing I didn't do on this trip was run. Although it would have been fun to try out paths frequented by some of the country's greatest distance runners, I was visiting non-runners and it felt a bit wrong to allow running to cut into my time with people I rarely see. Perhaps next time I visit, which I hope is soon and who knows, maybe by then I'll have converted them into runners. I did mention we should run Hood to Coast in the upcoming year or two . . . :)

Your Turn: How have you been keeping busy this week? Has anyone ever run Hood to Coast, or for that matter, any other relay race?

- ST

Wednesday, April 11, 2012

Come Run With Me!

While I consider myself a morning person, I rarely wake up on my own at 5:30am. But today, I was up early and managed to squeeze in a short, easy pace run. And guess who got to come along? That's right, You!

No need for an iPod when the sights are this great. Here's what we saw during our run:

It started out a bit dark and as the view from the Brady Street Bridge shows, there weren't many cars out yet.

During the weekends, the Lagoon area is busy with people who are walking, running, cycling and paddleboating. This morning, however, it was quiet and serene.

As we ran through Veterans Park, it began getting lighter. Viewing a sunrise is the perfect way to start the day.

During the summer months, McKinley Marina is filled with boats. Today, just one was on the water.

My most faithful running partner. Always there and always either slightly behind or ahead.

After one short pickup, we're done! Now it's time to stretch and get on with the day :)

How is your morning going?

- ST

Monday, April 9, 2012

Training Schedule 4/9 - 4/15

Happy Monday Everyone! Wasn't the weather over the weekend gorgeous? In my opinion, it was pretty perfect. Sunny but cool and perfect for running or really doing any type of outdoor activity.

On Saturday, I ran my first 16 miler and it was a success! I ran from downtown MKE along Lake Drive and into Fox Point. It took me less than 2:20 and I ran the last mile in 7:48, which is around my goal half marathon pace. After, I took my first ever ice bath and it actually felt pretty good! I'll definitely be doing more of these in the upcoming weeks and months.

The next two weeks of training will be slightly different from the previous ones. In fact, I have three consecutive days off this upcoming weekend/early next week because I'm going to Portland to visit my friends Debbie and Julie! I'm so excited to catch up with these ladies and see a new part of the country. I don't plan on running during this trip, but it should work out okay because it's during a cutback week and fewer miles are on the schedule.

This week tops out at 43 miles before next week's cutback to 30 miles:

Monday
Afternoon: 6 mile easy run; 30 minutes strength training

Tuesday

Afternoon:
9 mile speed workout

Wednesday
Afternoon: 6 mile easy run; 30 minutes strength training

Thursday

Morning: 6 mile easy pace run
Afternoon: Boot Camp Class

Friday
Afternoon: 12 mile easy pace run

Saturday
Morning: 4 mile easy pace run

Sunday
Rest Day


Tell me what you did to stay active over the weekend! Also, anyone have any tips for must-see places in Portland?

- ST

Tuesday, April 3, 2012

Training Schedule 4/2 - 4/8

Good morning! Is everyone having a good week so far? I have the feeling this week is going to fly by with a combination of busy days at work and evenings pounding the pavement/hitting the gym.

Anyhow, to start things off, here's a quick recap of last week's training:

  • Speedwork was consistent compared with the previous week. The combination of tempo miles followed by quarter mile repeats is hopefully training my legs for speedy race finishes.
  • I somehow managed to have a mini bonk during a six mile easy pace run. Felt super lightheaded despite doing my usual fueling/hydrating. Had to make a pit stop at a CVS for Skittles candy for a quick hit of sugar.

Perfect running fuel?
  • Last boot camp class with my friend Tierney. We celebrated Team Fatties style with tacos after class!
  • Ran Saturday's long run a tad faster than the week before, but still within the easy pace I wanted to hit.

As for this week, it's a week of training firsts.
My first run with my new Garmin. My first time running 16 miles. My first time doing an ice bath after a run. Fun times indeed!

Here's the plan:

Monday

Afternoon: 6 mile easy run; 30 minutes strength training

Tuesday

Afternoon:
9 mile speed workout

Wednesday
Afternoon: 6 mile easy run; 30 minutes strength training

Thursday

Morning: 4 mile easy pace run
Afternoon: Boot Camp Class

Friday
Afternoon: 4 mile easy pace run

Saturday
Morning: 16 mile easy pace run

Sunday
Rest Day

Are you trying anything new with your training this week?

- ST