Monday, May 22, 2017

Week 3: Chicago Marathon Base-Building

It was a very HOT and busy week. It was also a great weekend to spend at the beach as temperatures soared to high-90's F at home. In addition to training and fun, I traveled all over for work. On Monday, I took the train to Los Angeles for an all-day meeting. On Tuesday, I flew to Sacramento for a conference and was there until Wednesday evening. Thursday, I was in the office for most of the day. I left early to drive to Occidental College in Los Angeles (90 minute drive) for the USTAF Middle Distance Classic. This was my first ever attendance at a track meet and I had a lot of fun hanging out with SoCal Oiselle VolĂ©e and watching the races. I was off work Friday (I have every-other Friday off work) and that evening we drove to Oceanside for the Beach Soccer USA Championship Tournament. Two of Paul's teams were participating in the event. 

Oiselle runners swept the 3000m Steeple.
1st, 2nd, 3rd. Last hurdle before final 100m.
Overall my training week went well. I feel like I am back in running shape and ready to add distance and intensity (as appropriate! My fave quote I heard over the week: "You can't out-Prehab training errors".)

Base-Building Week 3 Recap

Monday: Off. 50 minutes of Cycle Class in the morning and a 30-minute Yoga: Core video in the evening.

Tuesday: Easy 4 miles (4.0 miles, 10:08/mi) with Dani and Dana. Followed run with a one hour personal training session. My trainer killed my upper body! Jasyoga Workout Day Warm-up before run. I traveled to Sacramento for work. In my hotel room I did a 30 minute Dirty Dozen video and a 30-minute Yoga: Stretch video.

Wednesday: Easy 4 miles (4.7 miles, 9:15/mi) + strides/drills. After my run I did a 30-minute Yoga: Balance video.

Thursday: 2 miles easy, 2 miles =(6 x 1 min strides, 2 min jog), 2 miles easy. My goal was to run the work segments with 7:00/mi pace. Oh boy, this was harder than it looked on paper. My six segments: 7:06/mi, 7:06/mi, 7:01/mi, 6:56/mi, 6:38/mi, 6:50/mi. Total for the run (6.0 miles, 9:23/mi). Before my run I did a 30-minute Yoga: Flow video. 

Friday: Off. 30 minute Tabata class, a 20-minute Yoga: Flow video, a 30-minute Barre Leg video and a 1-hour TRX class. (Friday off work :) )

Saturday: 8-9 miles long run (10.0 miles, 9:19/mi). We were at the beach all weekend and it was so nice to run long next to the ocean. Before my run I did Jasyoga's Align Your Stride and after I did Quick Post-LR Reset. Right before nap time I did a Yoga: Relax video.

Sunday: Easy 4 miles (4.5 miles, 9:11/mi). My legs were tired from the day before (In addition to long run miles, we walked a lot. Beach Soccer tournament was a little over a mile away from our hotel). I also did 30 minutes of Yoga videos. 





Total Weekly Miles: 29.2 miles (4 hours, 35 minutes)
Total Cross-Training/Pre-hab: 6 hours, 50 minutes
2017 Miles: 436.3 miles


Now that I'm back to training, I've rejoined the training link up on Eat Pray Run DC. See the link up HERE

Tuesday, May 16, 2017

Getting the Work Done: Chicago Marathon Base-Building Week 2

Although waking up at 4:45 am is tough, I sometimes think it helps me get through hard workouts. You see, I'm still half-asleep and maybe don't realize what I'm doing and tempo runs scare me. When I see them on a training schedule my brain starts spinning ways for me to attack it. I think about location or routes. I live in an area with lots of hills. Hills are great to build strength but not so good for training for a flat marathon and tempo runs. I prefer intervals. Give me intervals any day, any length (love mile repeats). 

This week's tempo was an alternating pace tempo which means exactly like it sounds. Instead of staying within one pace or pace range, e.g. sub-lactate threshold, the pace changes. Alternating pace tempos train your body to clear lactate while still running fast. They are also great for teaching you to handle race day situations, i.e. going out to fast or getting caught up in a surge and then returning to pace. The fast portion of my tempo was 10k pace. The "recover" portion was marathon pace. Oh boy. Since it is early in my training, it was only 3 miles of work. 

I debated between running on the track or running on the streets. I ended up doing the work portion on a mile length of a fairly flat street in my town with stop signs and other markers conveniently placed at 1/4 mile, 1/2 mile and 3/4 mile. This helped me know how much I had left without constantly checking my watch. 

Coach Becki wanted me to run the tempo at: 8:10/mi, 9:00/mi, 8:10mi. I nailed the paces! I ran: 8:10/mi, 8:57/mi, 8:10/mi! This workout was a big boost for me. Last week I was doubting whether I would be able to hit my goal for Chicago or get back into running shape. 

Now I can start thinking about my next tempo run. This time it's a progressive tempo! Eek!


Base-Building Week 2 Recap (May 8-14):


Monday: Easy 4 miles (4.5 miles, 9:17/mi) + strides/drills with Dana and Dani pre-work. After work I did Beachbody's body weight video, Power Strength and 10-min Hard Core video.

Tuesday: Easy 3 miles (3.0 miles, 9:26/mi) + strides/drill in the morning. Pre-run I did Jasyoga's Pre-run Warm Up and post-run I did the 5-min Quad Reset and 5-min Calf Reset. In the evening I did Beachbody's Upper Fix for some upper body work.

Wednesday: Workout day! I woke up extra early so I would have time to do Jasyoga's Align Your Stride before meeting Dani. Details are above, but overall it was 5.2 miles (9:08/mi). In the evening I did a 30 minute Pilates video. 

Thursday: Off. 10 minutes on the row machine then heavy weight-lifting with Paul. Squats and Deadlifts. I felt my glutes all day! After work I did Beachbody's ABC Extreme video (which is all abs and butt). 

Friday: 30 minute Tabata class (all body weight) followed by an easy 2 miles (2.0 miles, 9:23/mi). In the afternoon, I went for a 1 hour massage followed by 30 minutes of ART with my sports chiropractor. In the evening I did a 30 minute upper body video. 

Saturday: Easy 4 miles (4.3 miles, 9:15/mi) +Strides/drills. I was supposed to do 4 x100m strides at the end of my run but I lost count and ended up doing 5. I did Jasyoga Run Your Core before my run and Jasyoga Full Body Recovery after my run.

Sunday: Long Run, 6-7 miles (7.1 miles, 9:50/mi). Before my run I did Jasyoga How to Warm Up and after my run I took a 1 hour yoga class.

Total Weekly Miles: 26.2 miles (4 hours, 7 minutes)
Total Cross-Training/Pre-hab: 6 hours, 45 minutes
2017 Miles: 407.0 miles


Now that I'm back to training, I've rejoined the training link up on Eat Pray Run DC. See the link up HERE

Monday, May 8, 2017

A Return to Running on the Regular: Chicago Marathon Base-Building Week 1

After approximately one month off running (to recharge, not because of injury), I'm back to running on the regular. Other than feeling a bit out of shape and hungry for all the food all the time, my first week of training went well. I completed all my runs, I hit all my paces (all runs were "easy") and even got in some good cross-training and pre-hab work. 

When I started the week, it was 159 days until the Chicago Marathon or about 23 weeks until October 8. I thought, oh heck no, there is no possible way I can run a 3hr:48min marathon. My easy runs did not feel easy. However, by week's end I started to believe. 

I started training extra early to build a strong base after my running break and because I'm using a modified 9-day training week. I will still run 5-6 days a week and peak at about 50-60 miles per week. The 9-day training week allows for more rest or recovery between hard efforts (speed, tempo, long).

As stated above, it's a modified 9-day because I have a job which would make mid-week super long runs difficult. From Coach Becki Spellman
This is essentially a 3 week cycle that restarts every 4th week in terms of the pattern. It allows for the volume needed, but separates workouts enough to help with injury prevention.
I'm excited to start my journey and curious to find out my potential. 


Base-Building Week 1 Recap:


Monday: Easy 3 miles (3.1 miles, 9:50/mi) followed by a one hour personal training session (late for work!). In the evening I did Jasyoga's Running Efficiency Boost.


Tuesday: Easy 4 miles (4.1 miles, 9:45/mi). This run did not feel easy. I went up hills I've been avoiding. Making myself stronger! Post run I did Jasyoga 5-min Calf Reset. In the evening I did Beachbody's Upper Fix Extreme video + 10 min Ab Fix. 

Wednesday: Off. 30 minutes heavy weights (squats, deadlifts) with Paul. After work, I did Beachbody's Lower Fix video.

Thursday: Easy 4 miles (4.5 miles, 9:57/mi) with Dana and Dani. Jasyoga 5-min Hip Flexor Reset. After work, I did Pilates Fix + Relax Yoga (60 minutes total).


Friday: 30 minute Tabata class followed by easy 3 mile (super easy, slightly downhill the whole way 3.1 miles, 8:22/mi) and 1 hour TRX class. I taught a 1-hour cycle class in the evening. My Friday's off work tend to be very active!

Saturday: Long Run, 6 miles (6.0, 9:32/mi). Pre-run I did Jasyoga's How to Activate Your Glutes and after I did Post-Run Hip Reset

Sunday: Rest Day. One hour yoga at Ritual Brewing with Paul and Dani.

Total Weekly Miles: 20.8 miles (3 hours, 18 minutes)
Total Cross-Training/Pre-hab: 8 hours, 20 minutes
2017 Miles: 380.5 miles

Now that I'm back to training, I've rejoined the training link up on Eat Pray Run DC. See the link up HERE

Monday, May 1, 2017

Training for Chicago Marathon starts today!



Today the base-building phase for the Chicago Marathon started. For the first time, I'm training using a 9-day training week with 3-week cycles. I will still run 5-6 days a week and build to 50-60 miles per week. This allows more time between my hard runs and helps with injury prevention. I'm very excited to see how I progress. 

Friday, April 14, 2017

Chicago 3:48



BRAVE. 

I am brave

Brave enough to pursue a big scary goal.

Brave enough to share it with the world. 

I will not let fear destroy my dream

I will not let comfort destroy my possibility

Chicago Marathon, here I come. 

Training starts May 1st



Wednesday, April 5, 2017

Surprise! I'm enjoying my running break

Training for and running three marathons in 6 months had me on the edge of burnout earlier this year. Early on, in my build up for the Los Angeles marathon, I decided I wasn't going to race it. Instead, I paced a friend to her first marathon finish. After I made that decision, I also decided I was going to take an extended break from running. 

In the past, I only took breaks from running because of injury. This is the first time I've taken a planned break. I thought it would be difficult to NOT run. I thought my resolve would break and I would sneak in some easy runs. 

I'm pleasantly surprised and happy to report that I am thoroughly enjoying my time-off from running. I'm using the time to get back in the habit of all my pre-hab activities that I got out of habit of doing as I felt more and more tired from marathon training. I'm taking cycling classes 3-4 times a week. I'm back in physical therapy to continue to build hip/glute strength and get back in the routine of doing my PT homework 3 times a week. I ordered the Iron Strength DVDs from Runner's World and have been doing those 2-3 times a week. I'm back to doing my plyo, core and strength videos from Beachbody's 21-Day Fix Extreme. I'm taking more walks with my husband and dog. And just this morning, I've started my heavy weight-lifting routine again. 
Our finish line festival picture was included 
in the email sent to ALL Carlsbad 5000 finishers!

Okay, I did just race Carlsbad 5000 this past Sunday. I did a lot better than I thought I would after not running for two weeks (official time=24:43). My first mile was too fast for my current fitness (7:34/mi), but I was able to dial back the pace and run the next 2 miles even pace (8:05/mi, 8:06/mi) and then kick the final 0.1 to the finish (7:05/mi). Between miles 2-3 I started to feel sick because of the coffee I drank and an empty stomach, but I pushed through and didn't give up! (This is BIG for me! My pacing and mental toughness have improved significantly since I started working with my coach). 


I'm back on my running break, which continues until Boston Marathon day (April 17). And I'm very excited to start building my base for the Chicago Marathon on May 1st!

Tuesday, March 21, 2017

2017 Los Angeles Marathon in pictures

Goal: Get Dani to the Finish Line. I've never paced anyone,
let alone for a full marathon. Yikes.

Oiselle Volee GTG at Expo. Jess, to the right of Cardboard Kara helped me sneak
Dani into Corral C so we would have a bit more room to move at the start.

Pre-race Dinner: Veggie Burger, Fries and Beer
have never let me down. I didn't do anything differently. ;)

My name! On a sign! Dani had a lot of superfans
on the course! (I'm importing my own superfans for Chicago--who wants to come?)


We had a ton of fun! High-fiving kids and attempting to hit
every Power-Up sign (I love those things)


Beer me! I pre-arranged with Carolyn, SoCal Volee leader to have
cold beer at the Oiselle Cheer location (btw miles 23-24).
Best idea ever.


Powering to the finish

She finished! With a smile on her face!


How long until BRUNCH?


They found us! Finish line chaos.



Brunch at WeHo Bistro