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

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. 

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. 

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. 

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!

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

No Regrets: LA Marathon Training Week 10 Recap

This past Sunday, I PR'd my 10k race and that's only part and a very minor part of the story. I accomplished much more with the race than going faster. I raced strong, followed my race strategy and I was able to keep my mind in the game until I crossed the finish line. It was the first race I didn't mentally give up before it finished.

The annual Run through Redlands has 3 race distances: 5k, 10k and 1/2 marathon. I've raced the 1/2 marathon several times and for the last few years, I raced the 5k. It's fun, it hurts, it's over quick. I avoided the 10k because it scared me. As Dodie, one of my Oiselle Volee teammates stated when asked which distance is preferable: 5k--twice as hard, but half the time. 

Prior to Sunday, I have only raced two 10ks. I asked Coach Becki about which race distance and her advice was to choose the distance that most excites me. One of the reasons 10k's frighten me is because 10k race pace is hard and hurts like a 5k, but lasts longer. This particular 10k scared me a bit because there is a big hill in the middle. Also, all 3 RTR distances start with a slight incline and finish with a loooong slight incline on Olive Street. 

RTR 10k with big hill in middle

Becki told me to make the effort progressive. To run strong and don't give up. That she has no doubt that I can run a great time even with the hill in there. During the hill portion she told me to remind myself over and over, No Regrets and be willing to work hard and think about having good form and decent turnover even though it hurts. No Regrets became my mantra during the race. I braced myself for the hurt, laced up my shoes and had a great race. 

Using GAP on Strava, great steady effort
slightly faster towards end

Instead of thinking, this sucks/hurts/is hard and I want to quit or why the hell am I doing this? I acknowledged the hurt and didn't worry about pace during the hill portion. I had this weird tunnel vision during the race where I only focused on the present. I broke the race down in chunks: the first 2.5 miles, the long hill (2.5 to 3.7 miles), the steep downhill (3.7 to 5 miles), the last mile. It helped knowing the course (I ran the course twice in training) and it helped that my husband met me at mile 5 and paced me to the end. 

Week 10

Monday: Rest Day

Tuesday: 30 minute easy run

Wednesday: 45 minute easy run (drills, 4xstrides) + weight-lifting (upper body and core)

Thursday: 5 miles with 6 x 1min@ 8:00/mi

Friday: 30 minutes Tabata (burpees, yay!)

Saturday: 10 minute shake out with 4 light strides

Sunday: 3.5 mile warm-up jog to start, 6.2 miles race, 1.3 miles cool-down jog to car

Week 10 miles: 26.9 miles

2017 miles: 268 miles

See the training link up on Eat Pray Run DC HERE.