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?

 

 

 

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Frederick Half Marathon – Week 12

Happy Monday!  Lets get down to business shall we?

Here is what my workouts looked like last week:

Monday – PT & core work

Tuesday – 3.13 neighborhood miles

Wednesday – Yogalosophy video – it was more of a toning workout than yoga.  I did the short version at 35 minutes.  I’ll be returning that to the library.

Thursday – unintended rest day. I wanted to run outside in the morning but it was in the 30s again. I couldn’t bare the thought.

Friday – it was still in the 30s so by the time I decided to rush over to the gym, I only had 30 minutes. I made them count with a progressive tempo run – my last “hard” run.

Saturday / Sunday – Saturday morning was cold so I put my last long run off until Sunday. It was mid forties and lovely. I had wanted to do 5, but ended up with 4 due to time constraints again. I spent the afternoon walking around the zoo again, so I got my miles in.

Total Miles – 9.44

On tap for this week is a work trip to Tampa. The hotel has a nice jogging path and I’m hoping I get a chance to use it. I’m also planning some in room yoga, PT, and stretching.  I even brought my stick roller!

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I’ll probably do an easy neighborhood run on Friday and then take it easy until Sunday. While it’s been cold this training season and that kept me inside a lot more than I would have liked, I think I’m as prepared for Sunday as I can be. The horrible 13 mile run still is giving me some doubts, and there is still a part of me that wishes I had done another 10 instead of 8 two weeks ago.  The smarter part of me knows that I’ve logged the miles and put in the work. It can’t go any worse than Baltimore where I lost 6 weeks of training, right?

All that being said, my time goal for this race is …. 2:45.  The Frederick Half has a 2:40 pace group and a 2:50 pace group.  So my plan is to start near the 2:50 group and keep them behind me at all costs.

All that I need to do now is work on my playlist.  Since I’ll be running in the land of my formative years, I’m taking a 90s twist on this playlist…Nirvana, Beastie Boys, Green Day, Pearl Jam, with a few current motivating songs thrown in for good measure.

I pick up my bib on Saturday and run the kids race with Charlotte.  She’s got the cutest little running outfit and she’s so excited to wear it.

How was your weekend?  Anything else I should do (or not do) in the week leading up to my next race?  When’s your next race? 

 

 

Frederick Half Marathon Training – Week 8

Happy Monday!  The temperatures this week are looking much better than what we had this weekend.  Saturday we had snow and yesterday I ran my coldest run ever, 21 with a “feels like” of 12.  In the last weekend. Of March.  I wore my base layer pants for the first time under my fleece pants, wore a short sleeve over a long sleeve and my fleece jacket.  Unbelievable.

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Frederick Factoid

This week’s factoid isn’t a fact, like the last one, it’s more of an ad for one of my favorite things to do growing up in Frederick…and that’s going to the Great Frederick Fair.   Every September when the Great Frederick Fair rolled into town we could not wait to go.  The Frederick County school system even gave all the schools a Friday off to go to the fair.   The fair really isn’t anything special, just your typical county fair, but I always try to go back.  The same gyro stand is still always in the same spot, the piglets are still always in the same pen, and the midway still has the Zipper.  There’s popcorn, cotton candy, and all the new fangled deep fried treats.   It takes me back in time a little.  They always usually had some really great concerts.  I never went to any of the shows there, but they usually get some big name country acts.  Last year they even got STYX.  I’ve been to the Maryland State Fair and it’s much bigger, so I do prefer the smaller Frederick Fair.  The Frederick Half Marathon actually begins outside of the fairgrounds and ends on the track inside.  If you are ever looking for some small town fun in September, I highly recommend the Great Frederick Fair.

Zipper

You couldn’t pay me to get on this thing now!

This weeks workouts were uneventful.  They were all leading up to a weekend long run which I had been hoping the weather would warm up a bit for, but it didn’t.

Monday –  My legs were still hummin’ from Sunday’s 15K, so I decided to do some yoga that I had found on TV and DVRd.  It wasn’t bad, but it did have commercial breaks which was annoying.  I also did some foam rolling and stretching

Tuesday – 3.41 miles on the treadmill.

Wednesday – Yoga for Athletes – Finally made it back to my Wednesday AM yoga and it did not disappoint.

Thursday – 3 miles progressive on the treadmill & Real Yoga with Jeff in the evening.  I was starting to come down with something, but felt better after running and felt fine the rest of the day.

Friday – Rest – My usual rest day, but was hoping the rest would help whatever was plaguing me, allergies, a cold, whatever it was move along.

Saturday – Rest – Still dealing with the cold or whatever and had already planned to move my long run to Sunday.

Sunday – 11 Miles – My cousin ran the first half if this with me, she ran her first 6 miles today!  Her first race will be the Sole of the City 10K in April and I’m so happy for her!  I have to admit, the start of the run was a bit of a struggle.  I had to stop a couple of times.  Partly because of the cold, partly because of the allergy/cold/I don’t know what I’ve been dealing with since about Wednesday.  The second half went much better and it got done.  I took the Nimbuses out for their first official long run and they did not disappoint.

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Total Miles – 17.41

This Saturday I have my longest run scheduled before backing off – 13 miles.  I’m really excited to have not been plagued with any injuries this time around (I’m knocking on wood as I type).  I’ve been so nervous waiting for a shoe to drop.  Maybe it’s the experience, maybe it’s the cross training, maybe it a little of both, but I’m really excited that my training is working to prepare me for this race.  Four more long runs to go!

 

Did you run/race this weekend?  How cold was it?

Frederick Half Marathon Training – Week 3

I think I can speak for nearly everyone in the country when I say this week was so freakin’ cold.

imageSorry to be so crude, but there is no other way to describe the temperatures this past week.  I’m not even sure where this description for tempature ever came from, because it doesn’t make sense in the winter.  Don’t they shrink up in the cold?

Saturday we got snow all day and I got some extra cross training in through a bit of shoveling and playing.

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Well lets move on to something else fun, like a Frederick Factoid!

Frederick Factoid #2

If you are a fan of Top Chef, you may remember Bryan Voltaggio from Top Chef Season 6.  Bryan Voltaggio is from Frederick, MD and still lives there.  He was the first Chef to be on both Top Chef and Top Chef Masters (season 5).  He opened his first restaurant, Volt, in Frederick in 2008.  Since then he’s opened a few more restaurants in the Frederick, DC, and Baltimore area.  So if you are a Top Chef fan and in MD, you aren’t too far away from a fantastic meal!

This week was a week in being flexible with my training schedule.  I had a busy week with some work projects combined with some weather that took me off schedule, but I was still able to squeeze in my workouts.

Sunday – PT, core work, & some yoga.  If you follow me on Instagram or have liked my Facebook page, maybe you caught this gem:

imageYes – that is me in crow!  I’m able to actually hold it now, not just bounce into it.  I can’t hold it long, I mean I was able to hold it long enough to get this pic, and that’s about it.  But I’m holding it!

Monday – Body Pump Sleep – I didn’t set my alarm and I overslept.  Worse things have happened.

Tuesday – Intervals Jillian Michael’s Yoga Meltdown – Snow that we got overnight kept me from getting to the gym that morning, so I threw in a video.  Since I knew I’d miss yoga on Wednesday I went with the Meltdown.

Wednesday – Yoga Intervals – I was down in VA for work, so I did my 800s this morning on the hotel treadmill.  For some reason, these were extra hard this morning.  Maybe I didn’t warm up enough, I don’t know, but they just felt difficult.  I was happy to get them over with and happy I finished out the workout.

Thursday – Tempo Easy Run – I didn’t have time to get in my scheduled tempo and since I had just done my intervals the day before, I gave myself a pass and just did 2.5 easy miles.

Friday – Rest

Saturday – Long Run 8 Miles – This was on the treadmill and I was lucky enough to get it done early in the morning so the snow didn’t get in my way.  This was TOUGH!  This was my longest treadmill run ever and I was dreading it.  My plan was to take a break at 4 miles to use the bathroom, take in a Gu, and just get off it for a few minutes.  The first 4 were fine, the second 4 not so much.  I took a few walk breaks, but my mind was totally fighting it.  I ended up running the second half about 20 second faster than the first, but I didn’t like it one bit.  Where are you spring?

Total Miles – 14.5

Thankfully this is a step back week for my long run, so if I’m stuck on the ‘mill next weekend I’ve only got to do 6.  I’ve also got another busy week – I’m traveling to Cleveland so I’ve got to make some adjustments.  I’ve already signed up to drop in for a yoga class at a local studio, so at least I’ve got something interesting to look forward to.

How was your weekend? How were your workouts?  Did you get any snow?

 

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Workout Review and Half Marathon Training!

So how ’bout that Super Bowl? Since the Ravens were not playing,  I was rooting for the Seahawks, only to be disappointed in the end.  I was really only watching for the commercials and the excuse to eat buffalo chicken dip. Nationwide Insurance can go to hell with their commercial. I watch Super Bowl commercials to cry happy tears when the Budweiser puppy is saved by the Budweiser clydesdales…not cry out of the horrible thought of my child dieing. If you didn’t see it…don’t look it up, you’ll only be upset for the rest of the day. And after that halftime show, I am investing in a golden tiger as my main form of transportation and adding some Missy Elliott to my playlist…where has she been?

missy elliott

So let’s take a look at last week’s workouts shall we?

1/26 – Body Pump
1/27 – Spin Class
1/28 – Yoga and a 1.5 mile run
1/29 – Tempo Run. I did something different this week and actually followed my coach’s instructions from last summer. I did a 5 minute warm up at my easy pace. Then did 25 at a harder pace. Followed by a 5 minute cool down. I don’t remember what tempo speed I chose, just that it was in the 11 something per mile. I’ll have to write it down this week.
1/30 – Rest Day!
1/31 – 5.33 Miles on treadmill. I didn’t play around with my speed this week, I settled in for a long run at a comfortable pace.

So that takes us to February 1st which was the first day of my training plan and a rest day.

So I’m back in training mode! That means I have a half marathon in 12 weeks…eeek!

I’m following the same model that I followed last summer, 3-4 days of running, a speed day, a tempo day, and a long day. If I can squeeze in some easy miles here and there I will. I’m doing a couple things different this time. One is the cross training. I’m doing Body Pump on Mondays, Yoga on Wednesdays, and PT exercises on rest days or in the evenings. The other is making sure my focus on Tuesdays and Thursdays is on the effort, not the miles. I’m always so focused on the miles that I think I missed the point of some of my workouts last summer. My first month is below.

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I finally got an app to edit my photos and put cute captions on them!

 

I love writing out my plans like this and then hanging it up in my bathroom so I can see it every morning before I leave. When I come back to shower I check off my workout and write in what I did. I did this last year when I was following a beginner 5K plan and I’ve kept doing it. When I fell off the fitness wagon after my half in October, I got myself back on track by planning out December. Here is what my January calendar looked like by the end of the month:
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I had to drop Spin Class again, which I’m really bummed about. But I’m not superwoman and I have a family and a job. So in order to fit in the runs, I had to drop it. I felt the strength training from Body Pump and Yoga are much better for my running. While its still freezing and I’m going to the gym for my speed work, may try to get up extra early on Tuesdays to get my run in and then do half a spin class…but we’ll see. I have a hard enough time getting up as it is.

So there you have it…my next weekly update will be from my training plan. I’m really excited for this training cycle, since I’m not a newbie anymore I kinda know what I’m doing and I’m not afraid of it.

How was your weekend? Did you see that Nationwide commercial last night? How do you keep yourself on track with your training?

Aaaah Friday!

So this week was a little hectic. When I travel for work, I’m always a little off. I got home really late on Wednesday night. After weather delayed my flight an hour, I then had to deal with construction traffic on the beltway to get home. This is how I spent my time at the airport:

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I got home at about 11:30. And as I always do, I woke my daughter up for hugs and snuggles. She was excited to see me and equally excited to go back to bed.

Thursday was just a lot of catch up at work. No time to work out and I just didn’t feel like it anyway.

This morning I got up, took a walk around the block, and then did some strength training in my living room. Nothing too exciting because tomorrow is my first group run with my half marathon training group!

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AAAH I’m running a half!!!!

I’m really excited & nervous to get started. There are so many thoughts and fears running through my head. I’m afraid I’ll be the slowest one. I’m afraid that at some point my knee is going to really act up and that I’ll have to drop out. I’m excited to do some real & regular speed work as well as figure out how to do a tempo run. I’m excited to learn about fueling. I’m also really excited to meet more runners and make some new running friends. So I guess there are more things to be excited about than nervous about. I usually run by myself so this will be a new experience.
I’ll make sure to post a recap at some point!

Any big plans this weekend? Do you prefer to train alone or with a group?