A freak foot injury results in a training intermission

I last ran two weeks ago today. On that day, during my workout (alternating pace progressive tempo, total of 10 miles) the top of my right foot started to hurt. By the time I finished, I couldn't walk. 

Since then, I've been to a medical doctor, my physical therapist and my sports chiropractor. A stress fracture has been mostly ruled out. The theory now is that my shoes--Brooks PureCadence--were too tight and I also tied my shoelaces too tight the morning of my injury. I've learned that the latest PureCadence model has been running about 1/2 too small. I love my Brooks and have worn PureCadence for years. It now seems I will have to give them up. 

I'm working with my coach and we are maintaining my aerobic fitness using the elliptical machine and cycle. And because 90 minutes on an elliptical machine is boring as heck, I'm working on my mental strength. Bonus!

I tried running this past Monday, but stopped less than a minute in because my foot hurt. I'm trying to be positive and not letting go of my goals.
I know I can run a half-marathon (race day=Sept 10) and a marathon (Oct 8) with sub-optimal training and do well. I'm strong, aerobically fit and my mental strength is a lot better than it was last year. Hitting my paces and having awesome workouts that I never believed I could do has helped that. 

This injury seemingly came out of nowhere. I was feeling fine, no nagging pains or niggles before my foot started hurting. To achieve big goals, you have to take risks and sometimes you get too close to the sun. 

We leave for England soon and that has been a magical place for me to come back from injury in the past.  As Kara Goucher says, "Always believe". 

Week 14: Chicago Marathon Training

A quick and dirty low-down on last week's training for the Chicago Marathon. I found out my request to switch to Wave 1 (based on my half-marathon race results) was approved. All that means is an earlier start (by 30 minutes).

I also ran my first 20 miler of this training cycle. This weekend I'm headed for Las Vegas for a Hen Party (bachelorette party, the bride and bridesmaids are flying in from England), I'm curious to see how I do with my training.

Track!

Week 14 (July 31-August 6)

Monday: 5 miles, easy (5.5 miles, 9:21/mi).

Tuesday: 8 miles, easy (8.0 miles, 9:42/mi). 

Wednesday: 2 miles warm-up, 3 x 2 miles @8:15-8:20/mi, 800 meter jog, 1 mile cool-down. Ugh. I blew-up the last set, but overall did okay. Nailed the first two sets. 5th work mile I had to stop. Coach Becki told me that was A-Ok. Last work mile was 7:59/mi though. (Avg pace for 2 miles--8:12/mi, 8:14/mi, 8:09/mi) Total miles=10.5 miles, 8:55/mi.

Thursday: OFF

Friday: 10 miles, easy (10.0 miles, 9:53/mi) + my periodic physical therapy appointment to keep things right.

Saturday: 20 mile long run. Oh boy, running 20 miles the day after running 10 miles really teaches me how to run on tired legs! Friends joined me for the first 10 miles or so. (20.0 miles, 9:56/mi).

I forgot my sunglasses when I started my 20 mi
long run at 4:45 am.

Sunday: 6 miles, easy (6.2 miles, 9:14/mi). Surprisingly, my legs didn't feel as tired. Maybe because I was in San Diego and a new running location. 

Total Weekly Miles: 60.2 miles (9 hours, 37 minutes)
2017 Miles: 928.5 miles 

I've joined the training link up on Eat Pray Run DC. See the link up HERE. Courtney is training for the Berlin Marathon. :)

My first 60+ mile week ever! Chicago Marathon Training

Which goes to say that it is also my highest mileage week since I started running in 2010. And I still have 10 weeks of training (well 8 really, subtracting taper) until I race Chicago Marathon. 

Early in the week I completed a run I would have thought was impossible a month ago. Eight miles at speed with out stopping (in a non-race situation). The first four miles were a little bit faster than goal marathon pace (8:30-8:40/mi) and the second four miles were at half-marathon(ish) pace (8:15-8:25/mi). I figured after completing this run, my hardest on my schedule, the rest of the week is just getting the miles in. I'm glad it was scheduled for Tuesday!

NAILED IT!

Working with Coach Becki Spellman has helped me get comfortable running marathon pace, so after my 2 mile warm-up the first 4 work miles almost felt easy. They were hard and I had to work to maintain pace but I felt okay running them. I've finally learned to ease into pace and not take the first work miles too fast. The second 4 work miles did not feel easy and I definitely had to use mental strength to not give-up. One thought that helped me was knowing how great I would feel once I completed the workout. And I definitely did. This workout pumped me up and made feel like I can run Chicago at the pace I'm training. Splits: 8:32, 8:37, 8:38, 8:39, 8:23, 8:14, 8:16, 7:54. I can't believe I ran a sub-8 mile for my last work mile. I just wanted to get done so I ran it fast. I ran all 8 miles on the track to simulate the "flatness" of Chicago.

Week 13: July 24-30

New shoes for August

Monday:8 miles easy (8.1 miles, 9:27/mi). Jasyoga: Booty Lock Mitigation

Tuesday: 12 miles with tempo-2 miles easy, 4 miles at 8:30-8:40/mi, 4 miles at 8:15-8:25/mi, 2 miles easy.Splits: 8:32, 8:37, 8:38, 8:39, 8:23, 8:14, 8:16, 7:54 (12.1 miles, 8:48/mi). Jasyoga: Quick Hamstring Reset

Wednesday: 6 miles easy (6.1 miles, 9:29/mi).

Thursday: 10 miles-first 4 miles easy, second 4 miles faster (think 20 seconds faster than easy), last 2 miles easy.

Friday: 8 miles easy (8.0 miles, 9:11). New shoes again (same model, new color -Brooks PureCadence). Training for a marathon and 200+mile/months burns a lot of rubber. 

Saturday: 18 mile long run (18.1 miles, 9:48/mi). My legs were super-tired as this was the culmination of 9 days running without a rest day. I was able to push through and run strong to the end. I felt good about this run and this week. Jasyoga: Recovery Boost for Runners.

Long run done! Looking forward to rest day!

Sunday: OFF. 1 hour yoga class at Ritual Brew. Enjoyed my day off!

Total Weekly Miles: 62.4 miles!!! (9 hours, 47 minutes)
2017 Miles: 868.3 miles

I've joined the training link up on Eat Pray Run DC. See the link up HERE. Courtney is training for the Berlin Marathon. :) 

Chicago Marathon Training: Week 12

With a little help from friends, another 50+ mile week is in the books. Slightly cooler temps helped too. 

Feeling stronger and more confident in my ability to race well on October 8. As of today, the Chicago Marathon is in 75 days--subtracting 2 week taper and rest days means 55 days of training left. I can do this!

Week 12 (July 17-July 23)

Monday: 5 miles easy (4.4 miles, 9:57/mi). I like when I have 5 or less miles scheduled for a Monday. It means I get to sleep in and wake up naturally (for me = 6 am). But it also means I have to cut my run a little short to make sure I'm not that late to work. I also did Jasyoga: 5 minute Quad Reset.

Tuesday: 10 miles easy or really 6 miles easy + 2 miles with 30 seconds stride/2 minute jog + 2 miles easy (10.2 miles, 9:39/mi). First 6 miles with friends; last 4 by myself. This workout really wiped me out. I don't know if it was the running six miles before the reps or just training load fatigue. The reps themselves were no problem. It was the 2 miles easy after the reps. They were a slog fest.

Wednesday: 8 miles easy (8.1 miles, 9:21/mi). Run felt a lot better then the day before. Jasyoga: Pre-Run Warm Up

Track: We each do our own workout

Thursday: 9 miles with progressive tempo. 2 miles easy + 3 miles at 8:30-8:40/mi + 3 miles at 8:10-8:20/mi + 1 mile easy (9.0 miles, 8:45/mi). I was nervous about this run because picking up speed in the 2nd half is hard for me and I tend to mentally give-up. I went into the run knowing I would really have to work hard the 2nd half. I've been running my marathon-pace and tempo runs on the track to simulate the flatness of Chicago. I live and train in rolling hills. Running a lot of miles without stopping on the track can get a bit boring, but every mile or so I change direction to mix it up. SPLITS: 8:39, 8:30, 8:38, 8:12, 8:12, 8:08. I'm very pleased with my results. Jasyoga: Pre-Run Warm Up


Friday: OFF. I loved this rest day. I didn't do any work. My next scheduled rest day is 9 days from this one. I enjoyed it. :)

Saturday: 16 miles long run (16.2 miles, 9:15/mi). First 4 miles by myself + 12 miles with friends. I had to go to the mall to shop for clothes for a wedding and bachelorette party (e.g. non-running clothes). So for me, this 16 mile run was the easiest part of the day!

Hot & sweaty long run

Sunday: 6 miles easy (6.1 miles, 9:12/mi). My husband had a soccer tournament in Orange County so it was a change of scenery for me and a lot cooler temps than inland. 

Total Weekly Miles: 54.1 miles (8 hours + 24 minutes)

2017 Miles: 805.9 Miles

I've joined the training link up on Eat Pray Run DC. See the link up HERE. Courtney is training for the Berlin Marathon. :) 

First 50+ Mile Week of this cycle! Chicago 26.2 Training: Week 11

Hot summer running leads to huge fall racing PRs, right? Lately, it seems that all my long runs have been slogs no matter how early I start. At least at this point in training I don't have to worry about pace during my long runs. It's just about time on my feet. I'll enjoy it now because it won't last long. 

I've completed my base-building phase. I've completed my strength building phase. Now sh*t's getting real. I've just completed my first 50+ mile week for the Chicago Marathon. I'm now embarking on my marathon-specific training which means fast finishes at the end of long runs when I'm tired or starting slow and building speed in workouts. This is a weakness of mine and I'm looking forward to improving. 

Week 11 (July 10-16)

Monday: 6 miles easy (6.2 miles, 9:21/mi) Jasyoga: 5-min Hamstring Reset +core

Tuesday: 6 miles easy (6.0 miles, 9:29/mi). 

Wednesday: 2 miles warm-up, 2 x 1 mile @8:15-8:20/mi, 2 x 800m in 4:00 min, 2 x 1 mile @8:05-8:10/mi. 2 minute recovery between each rep. Rep times: 8:16, 8:14, 3:55, 3:53, 7:50, 7:45. I loved this workout. It was tough, it was hard but I pushed through and hit my paces. (9.2 miles, 8:48/mi).

Thursday: OFF. Jasyoga: 5-min Hamstring Reset 

Friday: 8 miles easy (8.0 miles, 9:30/mi). 30 minute Tabata class pre-run and Jasyoga: Power Your Push Off. 

Saturday: 5 miles easy (5.2 miles, 8:56/mi). Paul ran the first two miles with me. :) Jasyoga: Flexible Running Hamstrings


Sunday: 18 mile long run (18.0 miles, 9:54). Oh boy, was this a slog. It was 73F when we started at 5:30 am. I also probably started the run dehydrated because of drinking beer and not water the night before. My running group and I have had previous discussions. 2 beers the night before a long run = okay. 3 beers the night before a long run = not okay. I will now add this: 3 beers before a long HOT run = super not okay. 

Total Weekly Miles: 52.6 miles (8 hours 16 minutes)
2017 Miles: 752 miles

I've joined the training link up on Eat Pray Run DC. See the link up HERE. Courtney is training for the Berlin Marathon. :) 

Ten!

Steamy tempo run on July 4th

I can't believe it's been 10 weeks since I started training for the Chicago Marathon and I can't believe I had the audacity to ask my coach 3 weeks ago if I was going to be getting more miles and more mid-week longer runs. Thank you, Coach Becki! I'm feeling strong and fit and I now know that this is when the grind begins. I may have said the same thing last week. 

Week 10 (July 3-9)

Monday: Plan said OFF, but I skipped Sunday's run because of travel ( & maybe wine the night before). 4 miles easy (4.0 miles, 9:27/mi). I also had an appointment with my physical therapist--just for a mid-cycle tune up. Oh boy, he worked me. My glutes were sore for days. I also had a one hour massage and did a Jasyoga video (Low-Back Love). A vacation day from work made this all possible.

Tuesday: Happy 4th of July! I also I had my longest mid-week run of this cycle. It also happened to be an alternating tempo. 11 miles with 2 miles warm-up, 8 miles alternating between goal marathon pace and a moderate-effort pace, 1 mile cool-down. Paul ran the first two miles with me. He walked back with water for me. Because it was a tempo and I didn't want to stop, he handed off the bottle to me. I felt like an elite! ;) Tempo miles: 8:24 (too fast), 8:59 (too fast), 8:39, 9:08, 8:39, 9:33, 8:34, 9:22. The last two miles were ROUGH. (11 miles, 9:02/mi). 

The other direction isn't easier.

Wednesday: 6 miles easy (6.1 miles, 9:51/mi). Nothing spectacular about this run, but it felt like a super Monday after 5 days of no work and a 5 am alarm. 

Thursday: 8 miles easy (8.2, 9:53/mi). Hilly run with my early morning running group. We ran the same route last week, but in reverse. We soon figured out both directions are hard with lots of climbing. 

Friday: 4 miles easy. I didn't run. 30 minute Tabata class (Burpees). 

Saturday: 16 miles long run. I joined the Runegades for their weekly group run for my middle miles. It was a brutal run with lots of heat and hills. When I started the run at 5 am it was 77F. When I finished almost 3 hours later it was in the low-90s. We start and finish these group runs at Panera. When I finished I walked straight into the restaurant and ordered a frozen lemonade. I've never done that before. It was good, but gone in 10 seconds. (16.0 miles, 9:54/mi).

Sunday: OFF. I was a lazy bum all day and enjoyed it!

Total Weekly Miles: 45.3 miles (7 hours, 17 minutes)
2017 Miles: 698.8 Miles

Next week my planned miles reach 50 for the first time in this training cycle! 

I've joined the training link up on Eat Pray Run DC. See the link up HERE. Courtney is training for the Berlin Marathon. :) 

Chicago Marathon Training: Weeks 8 and 9

Summer has officially arrived! And with it comes heat. As an early morning runner (usual weekday start times =  5 am), summer heat doesn't bother me. It makes things easier. I just throw on a tank (or not, summer is sports bra season) and shorts and I'm good to go. I don't have to think about layering or becoming too warm because I wore a long sleeve. I don't have to worry about my fingers freezing because I forgot gloves. 

However, the last couple of weeks have been scorchers. We have had multiple days of triple digit heat where the temperature would rise to 90F before 9 am. That's hot. 

The day I realized training got REAL

Just like the weather, my training has become intense. I'm now firmly entrenched in the strength building phase. And I love it.  

Week 8 (June 19-June 25)

Monday: 5 miles easy (5.0 miles, 9:34/mi)

Tuesday: 4 miles easy (4.2 miles, 9:15/mi). Jasyoga: 5 min Hip Flexor and 5 min Hip Reset.

Wednesday: Mile Repeats. 2 miles warm-up, 6 x 1 mile @ 8:15-8:20/mi, 1 min rest, 1 mile cool-down.  (work splits: 8:10, 8:14, 8:11, 8:15, 8:15, 8:16) This is where the sh@t got real. Oh boy, tough work out. (9.5 miles, 8:58/mi). Jasyoga: Work-out Day Warm-up and Quick Post-L/R Reset

Thursday: OFF. Easy walk with Paul and Nani to coffee.

Friday: 7 miles easy (7.0 miles, 9:29/mi)

Saturday: 14 miles long run (14.0 miles, 10:01/mi). A very hilly, challenging run route. Jasyoga: Recovery Boost for Runners.

14 mile, very hilly & challenging run
on Global #SportsBraSquad Day!

Sunday: 4 miles easy (3.3 miles, 10:23). Slept in and dawdled. Very hot. Cut run short. 

Week 9 (June 26-July 2)

Monday: 4 miles easy (4.1 miles, 9:55/mi)

Tuesday: 6 miles easy (6.0 miles, 9:44/mi)

Wednesday: 8 miles easy (8.2 miles, 9:28/mi). Hilly route. Jasyoga: How to Activate Your Glutes and Quad Reset

Thursday: Marathon Goal Pace. 2 miles warm-up, 6 miles @ 8:35-8:45/mi. (work splits: 8:43, 8:36, 8:37, 8:17, 8:14, 8:21). My average pace for the 6 work miles was 8:28 /mi! I ran the work out on the track because I live/train in rolling hills and I want to learn how my goal marathon pace feels on flat terrain because Chicago Marathon is 26 miles of flat. This is the first time I ran 6 miles straight (w/o rests or recovery) on a track! It's a mental game, for sure. I felt like a superwoman after crushing this workout.
 

Wore my new singlet to harness superpowers
for my goal marathon pace workout

Friday: 4 miles easy (4.1 miles, 9:22/mi). 30 minute Tabata class. Jasyoga: Quick Unstick for Stiff Sides

Saturday: 12 miles long run. Woke up at 4am on a Saturday to get this run in before my parents picked me up for a 5 hour drive to attend a 50th wedding anniversary party (12.0 miles, 9:25/mi). Jasyoga: Quick Post-Run Reset

Sunday: 4 miles easy. Skipped this run. Drank wine and had fun at the party night before. Did not feel like waking up early before we started the long drive back nor did I feel like running when I got home. Jasyoga: 5-min Quad Reset.

Total Weekly Miles (Week 8-9): 86.6 (43.0+43.6) miles, 13 hours, 41 minutes
2017 Miles: 658 miles, 106 hours, 27 minutes

Now that I'm back to training, I've rejoined the training link up on Eat Pray Run DC. See the link up HERE. Courtney is training for the Berlin Marathon. :) 

Quick No-Frills Catch Up Post

River of No Return Endurance Run 25k

Time flies when you're having fun...It's been two weeks of flying around the country and running. These week (June 19) marks the official 16 Weeks out from the Chicago Marathon.

A quick recap of the past two weeks...

Week 6

Monday: OFF. Upper Body weights (30 minutes) and Yoga Abs (10 minutes)

Tuesday: 3 miles easy (3.0 miles, 9:18/mi) and Take 10 Yoga AM (10 minutes)

Wednesday: 6 miles easy (6.0 miles, 9:33/mi) and Jasyoga: How to Warm-Up (12 minutes)

Thursday: OFF. Early morning flight to Pittsburgh, PA with Paul for a quick 2-night stay to see Tom Petty and the Heartbreakers in concert. No exercise other than walking around airports and Pittsburgh. Switched Thursday's scheduled workout to Friday because of travel day.

Pittsburgh running

Friday: Fartleks 2 miles easy, 2 miles with 30 seconds stride, 1 minute jog, 1 mile easy. It took me 11 intervals of 30 seconds on/1 minute off to reach 2 miles but I did 12 to get an even number. This was a tough run. I had a bit too much fun the night before and didn't start my run until about 10 am. It was hot. I was hungover. In spite of the circumstances, I love running in Pittsburgh. It's a fun town! (5.2 miles, 9:02/mi). 

Tom Petty concert!

Saturday: 12 miles long run (12.1 miles, 9:49/mi) in Pittsburgh. Flew back to California

Sunday: OFF (flaked on a scheduled 4 mile run. I was tired).

Total Weekly Miles: 26.8 miles (4 hours, 11 minutes)
Total Cross-Training/Prehab: 1 hour, 2 minutes (not a good week for this!)
2017 Miles: 527.8 miles 

Week 7

Idaho Bird Camp - the Sequel

Monday: 6 miles easy (6.2 miles, 9:43/mi) and Jasyoga: Pre-Run Warm-Up (5 minutes)

Tuesday: Tempo Run--2 miles warm-up, 4 miles at 8:35/mi (goal marathon pace), 1 mile cool-down. I asked Coach Becki if she wanted me to run the 4 miles with an average of 8:35/mi for all 4 miles or if she wanted me to hit 8:35/mi for each mile. I asked because of the rolling hills on my usual routes around home. I can get pretty fast on the downhills and slow on the uphills. She told me that average is good, but I really should try to hit the pace for each mile to get used to how they feel. With that information, I decided to run the tempo miles on the track. Tempo miles: 8:34, 8:33, 8:32, 8:07 (7.1 miles, 9:15/mi). In the afternoon I flew to Salt Lake City to begin my Idaho Bird Camp adventure (the sequel-2017). 

Wednesday: It was supposed to be an off day, but I ran 3 easy miles with Tina before we started our drive to Challis, ID (3.0, 10:22/mi).

Oiselle sweep of the
Overall Women Masters--I got 3rd!

Thursday: Juliet Creek Trail Run. Very technical trail run with multiple "creek" crossings. We couldn't get to the top this year because of snow and the creek was deeper and had a stronger current compared to last year. 4.6 miles total.

Friday: 4 mile shake out run (4.0 miles, 9:28/mi) and 1 hour Bird Camp Yoga.

Saturday: River of No Return Endurance Run 25k. My longest trail run/race ever. Very hot and very steep (3500 feet elevation gain in 4 miles) and my lungs aren't used to running at elevation. It was a tough run. Official time: 3:05:33 (11:57/mi). 3rd place female, overall masters. 

Sunday: OFF. Lots of walking in airports as I traveled home. 

Total Weekly Miles: 39.1 miles (7 hours, 42 minutes)
Total Cross-Training/Prehab: 1 hour, 5 minutes (I need to get back in the habit!)
2017 Miles: 567 Miles

Until next year!

Now that I'm back to training, I've rejoined the training link up on Eat Pray Run DC. See the link up HERE. Courtney just started training for the Berlin Marathon. :) 

123 Days until Chicago Marathon!

This coming week marks the start of my strength building phase in my training for the Chicago Marathon. And, oh boy, do I need to build strength. On Sunday, I raced the San Diego Rock n Roll Half-Marathon. I knew I wasn't in PR shape. I only had a month of training under my belt and my longest run was 10 miles. My original plan was to treat the race as a large group long run. As the date of the race drew closer and as I started feeling that I was back in running shape, I started believing that maybe I could run the half in 1:49ish (my PR is 1:47). Working with my coach, the plan was for me to start conservatively (8:45/mi or so) and run by instinct the first 10 miles and build into a 8:20-8:30/mile overall pace and race to the finish the last 3 miles. 

I started the race feeling strong. At 2 miles I could tell this was going to be a warm race.  At the 5k split my average pace was 8:45/mi and then I pretty much kept that the rest of the race. I could not kick it into gear and go fast the last 3 miles. Those miles were tough. I finished under 1:55 (barely, official time 1:54:55 with an overall pace of 8:46/mi). Although initially I was disappointed with my result, I pretty much ran my goal marathon pace for 13.1 miles with only a month of training. My coach said: "This is great fitness going into some more stringent training! You'll get stronger!".
Half-Marathon #18 in the books!

Oiselle Volee Pre-Race Dinner

Base-Building Week 5

Monday: 4 miles easy with strides/drills (4.4 miles, 9:34/mi); 30 minutes Yoga and 30 minutes Insanity Fit Test (Yikes).

Tuesday: 3 miles easy (3.1 miles, 9:48/mi); 1 hour personal training + 30 minutes Yoga.

Wednesday: 2 miles easy, 6 x 2 minutes at goal Half effort, 2 minutes jog, 1 mile easy (6.1 miles, 9:24/mi). Jasyoga: Workout Day Warm Up + 30 minutes Yoga. 

Thursday: Off. 30 minutes Pilates + 30 minutes Yoga.

Friday: 5 miles easy (5.0 miles, 9:38/mi). 30 minutes Tabata + 20 minutes Yoga. 1 hour massage.

Saturday: Easy 2 miles with strides (2.0 miles, 9:01/mi) + 30 minutes Yoga.

Sunday: San Diego RNR Half-Marathon. 1 mile warm-up jog (10:43/mi) + race. I didn't run the tangents well, so I actually ran 13.2 miles (8:39/mi). Jasyoga: Optimal Hip Reset. 

Total Weekly Miles: 34.9 miles (5 hours, 22 minutes)
Total Cross-Training/Pre-Hab: 6 hours, 45 minutes
2017 Miles: 501 miles

Post-Race Beer Festival

Now that I'm back to training, I've rejoined the training link up on Eat Pray Run DC. See the link up HERE. Courtney just started training for the Berlin Marathon. :) 

Patience: Chicago Marathon Training

I'm now at the point in my training where I am antsy to do more. I feel like I am back in running shape and I want to run ALL the miles. Instead I remind myself of a mantra I read about a few weeks ago: Preparation, Patience, Perseverance. Although the mantra came from one of the greatest soccer managers and was about strategy for soccer games, I believe it also works for running. 

I've been focused on preparing myself for the rigors of marathon training--the strengthening, the pre-hab, good nutrition, sleep. Now I have to work on patience. The miles will come--I'm building up to 55 miles per week. I don't need to add more than what my coach plans for me. Perseverance will come into play when I am at peak mileage and oh-so-tired and not in the mood to run more. I know those days will come, BTDT. 

My brain was screaming at me to stop during the
 last mile of this week's tempo run (Spoiler: I didn't!)

The mantra also works for racing. Preparation is important. Not only training, but know the course and developing a race plan. Patience is not going out to fast or making a move too soon. Perseverance is sticking with it even when your feet and legs hurt, when your brain is screaming at you to stop. 

Base-Building Week 4

Monday: Easy 4 miles (4.7 miles, 9:29/mi). Post run I did Jasyoga's Quick 5-min Calf Reset because my calves were feeling tight. After work, I did a minute Yoga: Core video and Beachbody's Upper Fix Extreme video.

Tuesday: Oh, gosh. Progressive Tempo today. 2 miles easy, 1 mile at 8:20, 1 mile at 8:15, 1 mile at 8:10, 1 mile easy. Before my run I did Jasyoga's Workout Day Warm-Up. I hit my paces despite hills (8:18/mi, 8:14/mi, 8:10/mi). That last mile was HARD. The first half was uphill until it flattened out. I slowed down going up the hill and spent the second half "catching up" to hit my pace. OMG. Afterwards I asked my coach if this was the right thing to do and she said: "You did the right thing playing catch up.  I know it is tough, but you are stronger for it!" (6.0 miles, 9:10/mi). After work, I did a 10-min Ab Fix video and a Yoga: Stretch video.

Wednesday: Off/XT. 30 min Abs, Butt and Cardio video (Beachbody's ABC Extreme) and Yoga: Balance. In the afternoon, I took the train to Los Angeles for a work event.

Thursday: Downtown LA running! Easy 4 miles+strides/drills (4.2 miles, 9:13/mi). Jasyoga: Pre-Run Warm Up. Long day. Train ride back home.

Friday: Easy 5 miles (5.1 miles, 9:28/mi). 30 minute Tabata class before run. After my run, I did 50 minutes of Yoga: Flow and Beachbody's Dirty 30 Extreme video.

Saturday: Long run, 8-10 miles (10.1 miles, 9:24/mi). Before my run, I did Jasyoga's How to Warm-Up and after my run the Comprehensive Hip/Hamstring Reset. Later that night I did the Yoga: Relax video.

Sunday: Off. 30 minutes of yoga and 30 minutes of body weight exercises. 

Total Weekly Miles: 30.1 miles (4 hours, 41 minutes)
Total Cross-Training/Pre-hab: 6 hours, 26 minutes* 
2017 Miles: 466.4 miles

*I never explained. I'm keeping track of these activities because I heard that it's good to aim for the same amount of time spent running.

Now that I'm back to training, I've rejoined the training link up on Eat Pray Run DC. See the link up HERE. Courtney just started training for the Berlin Marathon. :) 

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 Volée 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

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