Baltimore Half – Week 5

Good morning and happy Monday!  I hope you had a wonderful weekend.  Mine was pretty good…a step back long run, a low key Saturday, and a pool day on Sunday.  We also had some great running weather last week.  After the storms passed through on Tuesday or Wednesday, the mornings were really cool.  It was almost a sin to NOT run on Thursday or Friday.  The negative from this weekend?  My Garmin erased it’s history – I’m 100% sure I didn’t do it.  It’s not that big of a deal since I literally had just synced it on Tuesday and I double track everything on Map My Run, but I hadn’t uploaded my long run to Garmin Connect yet and I like looking at my routes and splits.  My long run Saturday was faster than I’ve been running and I really wanted to look at my splits (stomping foot).

My Garmin has been acting wonky a bit lately, sometimes freezing when I go to look at the history, so I have to get it on a charger before I can do anything with it.  I’ve only had it about 18 months, it shouldn’t be doing that right?  I’ve got a 110.  Is it time for an upgrade?  (I’d love some wireless syncing action and step tracking.)

I had a good week of workouts including the brutal track work out on Tuesday.

8/9 – Rest Day

8/10 – PT exercises, foam rolling, & stretching – I was still feeling Saturday’s run.

8/11 – 4.83 Miles of Speed Work – This was a crazy ladder workout that had us doing 4x200s, 3x400s, 2x800s, and 1×1600.  I did most of the 200s and 400s a touch too fast so the 800s and the 1600 were just about finishing.  Last year, I might not have finished, so there’s victory in that.

8/12 – Yoga with Adrienne – This one was called Strengthen & Lengthen, I wanted some lengthening after Tuesday night’s workout.  I can’t recommend her videos enough.  She has a great personality and describes yoga as feeling “yummy”.  I want to be her friend!

8/13 – Unintentional Rest Day – had to travel for work

8/14 – 2.2 easyish miles – Because I missed my Tempo Run on Thursday, I wanted to get a few easy miles in.  I ended up running the last 1.2 miles much faster than I wanted only because I hit a nice downhill during the second mile and rode the momentum until I got back to my house.  I’d love to know what my splits were (see Garmin drama above.)

8/15 – 7 Miles – This was a step back week, so I only had to go 7.  I ended up running this faster than usual, I’ll attribute it to the downhills in the beginning.  I definitely started out faster than I wanted.  Like I mentioned earlier, I wish I could review my splits, but that damn Garmin (shaking fist).

Total Miles – 14.03

So what’s on the schedule this week?  More of the same, with 10 miles planned on Saturday.  Although I still need to get in some strength work, so I have Jillian Michael’s on standby.  Work is about to get super busy for about 6 weeks, so I’m not sure how regular my posts will be, not that I’m posting a ton right now anyway.  But in case I disappear, you’ll know why.

How long should my Garmin last?  Any recs on an upgrade?  How is your training going?

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Baltimore Half – Week 3 & Week 4

Looks like it’s been two weeks since I’ve posted an update.  I’ve been more MIA than usual the past two weeks because I was preparing for and going on vacation!  Charlotte and I left Saturday the 1st and we enjoyed long glorious days at the beach with her cousins and my brothers.  I’ve been going to either Rehoboth or Bethany Beach in Delaware since I was a kid.  We’ve stayed in Bethany every year since the 90s, but we always head to the Rehoboth boardwalk to visit Funland.  I love watching Charlotte ride the same rides I rode as a kid.  This was probably the best beach week I’ve had in a long time, the weather was perfect all week long.

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Dig a hole they can’t climb out of…perfect beach baby sitter!

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Yes I was in a house with 8 kids…

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Selfie on the helicopters

I haven’t taken a vacation all year, so it has been really nice to be disconnected from work and those types of obligations.  I forgot how nice it was to take off a full week at a time.  I tend to take long weekends and just do housework or other errands.  Those Ocean City ads are right!  (Our Ocean City MD billboard ads state, “Vacation Days are for Water Parks, Not Power Washing”)

This also happened:

 

 

Yes, I registered for the Cleveland Half Marathon next May.  It was early bird pricing and I couldn’t pass up he $50 price tag.

I was able to get some workouts in since I’m still getting up early, the only thing that suffers while on vacation is my diet.  During the day at the beach we snack on celery sticks and peanut butter, apples, bananas, popcorn, and pretzel crisps.  Dinners have usually been decent, but there is an extreme lack of fruits and vegetables.  Plus, there is usually a lot more beer in the house than at home.

Here are my workouts for Week 3 (at home two weeks ago):

7/27 – A little yoga, stretching, foam rolling, core work

7/28 Yoga in the AM – I’m loving these Yoga with Adrienne videos, 2.76 mile Hill Workout in PM The hill workout was totally humbling. It was hot, humid, and a big freakin’ hill. We had a .33 mile climb followed by a .22 mile jog down. We were to do that 4-5 times. I stopped at 4, but after I left, I felt bad for not going for 5. They weren’t easy, I was walking by the time I was halfway up the hill. Even with slowing down. It was brutal in the moment, but I feel like I should do workouts like that more often.

7/29 – Rest Day – Seems like Wednesday has become an unintentional rest day due to the late Tuesday workouts. I’ve been trying to make sure to stretch in the evenings though.

7/30 – 2.12 mile Tempo Run – It was so nasty Thursday morning…so nasty humid, 93% to be exact.  I did my 5 minute warm up, but had trouble keeping my tempo pace for the next 20 minutes. My cool down ended up being a walk.

7/31 – PT, Myrtles, & stretching

8/1 – 9 Miles – On the NCR trail. Felt good the entire run. I did a good job keeping my pace consistent and completed a fast finish mile.

Total Miles – 13.88 miles

 

Here are my workouts for Week 4 (at the beach):

8/3 – PT, core work (planks and side planks), a little yoga

8/4 – 3.28 miles – at home this would have been a track workout, so I added some fartleks to my run.  I did a one mile warm up and two miles of fartleks of varying distances.  The first mile was much faster than I wanted since it’s so flat out here.  The last mile and a half was right into the wind.  It made it difficult, but the wind felt so good.

8/5 – a little PT, a little yoga, and a little stretching

8/6 – 2.93 miles – This was a tempo run, 10x20x7.  I should have cooled down for 10, but I made it back to the house at 7 minutes.  I’m really starting to enjoy tempo runs.  Is that crazy?  I wish I had gotten up a smidge earlier, but I still got a great picture of the sunrise this morning:

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8/7 – Rest Day

8/8 – 9 miles – Downtown and a total struggle.  I had planned to do 10 but I just wasn’t feeling it.  My running partner and I took a wrong turn which cut our run a little short anyway.  This happened to me last year too – a bad post-vacation long run.  A week of poor eating (and drinking) and definitely poor hydration all week probably didn’t help.

Total Miles – 15.21

So there you have it – two weeks of decent runs and workouts.  Goal this week – do a yoga video on Tuesday AM and a strength workout on Wednesday.  Still not getting my strength workouts done.  Oh and look at that, the Chuck 12 is less than a month away.   That really creeped up on me.  I’m using it as a training run, so my long runs over the next week will put me at 12 by race day.  (Hopefully I’ll survive).

How does going on vacation impact your workouts?  Or do you let it?  Despite your best efforts, is there something you mean to do but never get around to doing during your training cycles?

 

 

 

 

 

 

Baltimore Half Training – Week 2

Good Morning!  What a beautiful weekend!  I spent my Saturday doing a hilly long run (more on that below) and my Sunday was spent at Dutch Wonderland with the lovely Miss Charlotte and my college friend and her daughter (our girls are only 4 months apart – which is awesome).

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Last night I also tried a new coffee.  Yes, a coffee at night.  It’s called Counting Sheep and it’s an enhanced decaf coffee.  It’s blended with valerian root, which is an herbal sedative, to help coffee lovers end their day.  I’m always looking for an alternative to snacking at night and this was a great solution.  Since I like flavored creamers, it’s like a nice dessert at night.  So I tried it and I was OUT at 9:30 when I turned off my light.  I’m not sure if it was the coffee or my long day, but it didn’t keep me up so I’ll be trying it again.

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I was traveling last week, so I did my best with workouts. I was thankful to be in Cleveland and escaping the 90s and humidity in Baltimore.

7/20 – I was tight on time due to travel, but I got a little bit of yoga and stretching in before I went to bed.  Plus, now I have this baby to take with me wherever I go.

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So I did a little bit of foam rolling too.

7/21 – 2 mile time trial with 1 mile warm up.  This is where I joined in with an existing track workout run by Second Sole in Cleveland (Rocky River to be exact.)  While their group did their workout (which looked brutal) I went to town on my two miles.  On the track.  Completely mind numbing.  I’m ecstatic to say that I shaved 2 minutes off of last year’s time!  This will be plugged in to McMillan Running to get my training paces for the season.  After the track workout was done, we did a core workout on the field.  Overall it was a great workout.  I’m excited to join up with them again next time I’m in town.

7/22 – Unintentional Rest Day – I had wanted to get a little yoga in in the morning, but due to the late night at the track, I was too tired to get up.  I did get in some stretching in the morning though.

7/24Yoga!  Should have done a tempo run, but I just couldn’t get out of my bed.

7/25 – 1 Mile, stretching, and foam rolling

7/26 – 7 Miles – This run was at Loch Raven Reservoir in Baltimore County.  This is a hilly place to run.  Well it’s not really hilly, but has a major hill right in the middle.  It’s a tough run.  It’s a very beautiful place to run though, and lots of shade.

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Since I’m embracing my inner turtle this year, it wasn’t so bad. I even had a decent fast finish mile.  Splits were:

Mile 1 – 13:39
Mile 2 – 13:15
Mile 3 – 13:01
Mile 4 – 13:53
Mile 5 – 14:02  (coming back up the hill, ugh!)
Mile 6 – 13:58
Mile 7 – 12:07

After the run, I took Charlotte to her gym class and we enjoyed a nice Mommy / Daughter lunch date and took a ride through the car wash before heading home to relax at home for the day.

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A nice chicken tostada salad from Baja Fresh. Next time I’ll need them to go light on the cheese. And I only ate a few pieces of the shell – victory!

7/27 – Recovery / Rest Day – As mentioned above, I took Charlotte to an amusement park and spent most of the day walking around.  Not exactly rest, but a decent active recovery.

Total Miles – 11

This week I need to get some strength work done or some more challenging yoga – it’s been a while.

 

 

 

 

 

 

 

Baltimore Half Training – Week 1

 

Wowza!  That was one hot weekend!!!!  I hope you all stayed hydrated!  I read a lot of posts from people who cut their runs short or just had a miserable time.  I spent Saturday at Hershey Park!  For those of you not on the East Coast, Hershey Park is an amusement park based in Hershey, PA, AKA Chocolate Town!  It was my first time there in a bajillion years and Charlotte’s first trip.  We told her all about the chocolate tour that shows how they make chocolate so all week she was asking about riding through the oven.  (There is a part of the ride that goes through a “roasting chamber”.)  It was crazy hot so we only rode a few rides, Charlotte got to drive the old timey cars, meet a Hershey Kiss, and met a “super tall man”.

HP 1

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She was really into the characters, so that makes me super excited for Disney World in September.

So lets get on to the workouts…

7/13 – PT, core work, foam rolling

7/14 – 2.67 Miles – This was supposed to be our 2-mile time trial to set paces for the season.  Unbeknownst to any of the coaches (half or marathon) the college where we do track work had some lacrosse camp or something going on on the field and said there would be too many people on the track.  So after running to the track, we ran another two loops around the campus.

7/15 – Rest Day – I was just tired this morning.

7/16 – Tempo Run – 2.12 Miles – I totally nailed my tempo run!  Kinda sorta.  I was on cloud 9 after the run.  I was supposed to run 5 mins easy, 20 at tempo pace, then 5 mins easy cool down.  I ran 5, then my mathematical skills were challenged and instead of running the tempo pace until my watch hit 25 minutes, I stopped at 20 minutes.  Soooo, I only ran tempo pace for 15 minutes.  Although, my tempo portion was at 11:31.  Prior in the week someone said to focus on time during the tempo run, don’t worry about the miles and that’s what I did – not sure why I get it now, but I do and I’m excited to do it for the full length this week.

7/17 – PT, core work, foam rolling

7/18 – Hershey Park – lotsa walking

7/19 – 6 Miles – This long run had all the makings of disaster.  It was humid, my Garmin was dead, and my legs were so tired from the day before.  But, since I am choosing to embrace my “easy” pace this season, I figured I would just take it easy and get through it.  I started up Map My Run and went to town. My splits were:

Mile 1 – 12:44
Mile 2 – 13.51
Mile 3 – 12:18
Mile 4 – 14.15 (pee break)
Mile 5 – 12:27
Mile 6 – 11:53

So my goal in addition to running long runs easy is to at least have a strong finish mile – which I was happy to have done here.  I also ran into Lisa out on the trail.  I saw her running towards me and though could that be her?  I called out her name and sure enough.  I also came across these guys:

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So I’m giving this run an A.  I felt great the entire time and even though it was off to a rough start, it never felt like a struggle.

Total Miles – 10.79

This week I’m traveling again – but I’m meeting up with the Second Sole training group here in Cleveland to get my 2 mile time trial done on a track.  Now that I’ll have my first drop in out of the way, I won’t be so intimidated to drop in again when I come into town.

Hope you all have a good week!  If I can get another post in this week I will.

Do you have trouble slowing your pace for long runs?

 

 

 

Workout Review 7/6 – 7/12

Happy Monday!  It was a quiet, yet busy weekend.  Not sure why it felt so busy, but it did fly by.  My first run of training season was on Saturday morning.  Then I came home, took Charlotte to gymnastics, and then went to get my hair cut that afternoon.  Sunday I did a quick 2-mile run with my cousin (still sore from the day before), went to the pool, then crashed on the couch late in the afternoon.  Charlotte was insane yesterday, hence why I probably felt like I was so busy.

I did have a good week of workouts so here you go:

7/6 – PT & core – my usual routine of all manners of leg lifts along with some sets of the plank exercises I did during my plank challenge.

7/7 – 3 miles – this was just a plain old vanilla run.  I had thought it was going to be rainy and gloomy, but the sky actually cleared up a bit by the time I got outside.

7/8 – unintentional rest day – I was just to tired to get up.

7/9 – hills, 2.02 miles – I should have run a little bit after finishing the last one, but I was running on the mini hill in front of my building and after my last sprint, I decided against it.  Next time I’ll remember that I can’t do them in front of my house.  I did a mile warm up and then did 6 x 30 second sprints up the hill…some were 29.  I was pretty consistent with my sprints though, even negative splitting.

7/10 – PT, arms, core, stretching & rolling – I wanted to make up for my rest day on Wednesday, but not go too crazy since I had a long run scheduled the next morning, so I did some PT and some bicep, tricep, & shoulder work with dumbbells.  I did a few sets of planks and then did a lot of stretching and spent some time snuggling my foam roller.  My legs were feeling tight, particularly my glutes, hams, and calves (thanks hills) so I wanted to get them loose for Saturday.

7/11 – 4.52 miles – Six miles was the plan.  We met at the Charm City Run store and I met up with my pals from last summer.  Three of us had wanted to do six, the other has not been running and was only going to do three.  So I decided to take the 3 miler with her, then turn around and go back out to get my six.  While running and chatting though, I convinced her to run the big loop with me again and hopefully that would put us at 5.  She was game and we did that and finished up at the store…I was a little disappointed though that it only turned out to be 4.5.  I’m not going to sweat about the mileage today – I have 14 weeks to get to where I need to be for Baltimore in October.

7/12 – 2 Miles – My cousin had texted me Saturday asking if I was up for a run.  She’s just coming off a minor back injury and hasn’t been running so she was up for as little or as much as I wanted.  Since I was still beating myself up over the missed miles from the day before I figured a quickie 2 miler would be okay.  So we met up on the trail and did our 2 miles.  Then we ended up walking and chatting another mile.

Total Miles – 11.54

So now I’m officially in Baltimore Half Training!  Tomorrow is my 2 mile time trial to set my paces for the season.  This is an all out 2 miles that we will then plug into McMillan to get our training paces for the season for both long runs and the track.  I really want to get my paces down and understand pacing.  I’ve mentioned before that I run everything the same and my overall goals for the Baltimore Half this year is to get my pacing right so I can run a strong race.  My short term goal for Tuesday?  Just to run it faster than I did last year.

How was your weekend?  How is your training going?

Weekly Workouts 6/29 – 7/5

Happy Monday!  How was your fourth?  I spent mine with family in Frederick and took Charlotte to see her first fireworks.  I actually had a lot of fun because I haven’t gone to see fireworks in years.  My brother went down to the park to stake out a spot early in the morning and we met up later in the afternoon to listen to music, eat good food, and let the kids run around.

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As far as workouts go, last week there were zero!  As I mentioned in last Monday’s post I was in Vegas for work and the time change and delayed flight, combined with the long days really wore me out.  I did do a ton of walking, it was one of the few times I wish I had a FitBit.  I got home at about 2:30 AM on Thursday and was too tired to get up on Friday morning.  Vegas was fun though.  My hotel was awesome, I saw a Cirque show, and I actually did learn some things at the conference.  (I’m proud to say that none of these pictures involved a selfie stick.)

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On Saturday morning, my local running store, Charm City Run was having a Fourth of July group run so I signed up and met up with another friend who was running.  I was only going to do 3 miles, but thankfully she convinced me to do 4.  When we got started it was misty and overcast out and I had hoped the rain would hold off. About 2.5 miles in, it started to pour. I had never run in the rain before so I felt kinda awesome.  I wasn’t wearing a hat though and it was getting in my eyes, not fun.    Overall, the run went okay, my body didn’t totally hate me.

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Total Miles – 4

Today it’s back on the wagon.  Half-Marathon training officially starts this coming Saturday so the countdown begins again!

Since it’s that time of year again, are you starting up your training for a fall race anytime soon?  How did you celebrate 4th of July?

 

 

 

 

 

 

 

 

 

Weekly Workouts 6/16-6/22

Happy Tuesday!  I hope you all had a wonderful weekend!  I know a few of you raced at Grandma’s Marathon and I can’t wait to hear read all about it.  I’m just now catching up on some things from over the weekend.  It seems that lately whenever I have free time, I don’t necessarily want to spend it doing anything that requires brain activity.

Last week was pretty good.  I completed the third week of planks and I’m finishing up the final days now….I missed a few days of it last week, so I picked up where I left off and I’m scheduled to end it on Friday I think with a final plank test.  Last week I tried a new recipe in the crock pot.  Italian Beef sandwiches.  Not really healthy, but a nice change up.  They were even Charlotte approved!

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Just take a 3-3.5 lb chuck roast, throw it in the crockpot with some italian dressing mix, roasted red peppers, and some mild banana pepper rings.  Cook on low 7-8 hours.  Shred & serve!  We had ours on hoagie rolls with provolone cheese.  I put some extra red peppers and banana peppers on mine.

So last weeks workouts went as such:

6/16 – Plank Challenge D21 & 2.2 Miles – This was my plank test, as I mentioned last week I did a 2:12.  I also did a brief run in my neighborhood.  I forgot to take my Garmin with me and thought, “no problem, I’ll use Map My Run!”  Then of course I paused it while I was putting my phone back in my SpiBelt.  I know that I ran about 2.2 when I mapped it out, but I have no idea of the time…which is okay.  One benefit of using Map My Run (if you keep your phone in a belt) is you get to run by feel and can’t check your pace every thirty seconds, but you can still track your run.  When you hear your splits, the mile is already over and you can’t do anything about it.

6/17 – Plank Challenge D22, No More Trouble Zones – The plank challenges are starting to take a long time now.  Between the multiple types of planks and the multiple sets, they are turning into 20 minute ordeals…not a bad thing, but doesn’t leave much time for anything else if you are pressed for time in the AM (like I usually am.)


6/18 – Rest – I got up to run, but just felt so tired.  I even had my clothes on.  I started to head out of my bedroom after changing then decided to crawl back into bed.  With my running clothes still on.

6/19 – Hill repeats, 2.34 miles-  This was another fun hill workout.  I made sure to switch my Garmin to manual laps so I could track my time.  The hill was .15-.17 depending on where I stopped and fairly steep.  I don’t know what I’m trying to do on these hill repeats other than run up the hill as fast as I can.  I did a mile warm up and then did three repeats, with a jog back down the hill to cool down and a brief pause before starting the next one.  Then I jogged back home (only about a quarter mile.)  I did negative split the hill repeats, so that’s a positive.  The next time I do it, I’m going to do five.  After I got home, I felt I could have done a few more.

6/20 – 5.5 miles – Most people would not have done a long run after doing the hill workout the day before but I thought it was supposed rain on Sunday morning, so I went out to get my 5 miles in.  It was humid, but overcast so the sun was not beating down.  It was a good run.  I started out slow like I wanted, picked it up in mile 2, miles 3 &4 were my worst (I hit the worst hill at mile 3), but in the 5th I somehow was able to pick it up and the last half mile was amazeballs (thank you downhills!)

6/21 – Plank Challenge D23, PT exercises

6/22 – Plank Challenge D24, Yoga Meltdown – I haven’t done the Yoga Meltdown in a while, so between that video yesterday and my hilly run this morning, my but is screaming!

Total Miles – 10.04

 How was your week?