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September 26, 2011

Richmond Marathon Training: Week 11 Review

Okay, it's time to get real. It doesn't seem like that long ago that I was shouting from the rooftops that I wanted to run a sub 3:10 marathon, a goal I knew would be a big reach but feasible if I worked my butt off.

After 11 weeks of training, I think I need to reevaluate.

I haven't been feeling great for the past few weeks and have tried to cut some miles out and modify some workouts to get back on track. It's not happening. I'm exhausted. I'm battling annoying pain in my left calf and right hip. In short, I feel like I'm falling apart.

So here is my Week 11 review. And this, my friends, means you are 100% up to speed on my training.



Planned: 70 miles
Actual: 52.53 miles

Monday
Rest
Rest

Tuesday
AM- 6  miles
PM- 4 miles
0 miles. Had planned to take a break during the work day to run and it was super crappy out so I didn't. I had a hair appointment. And I didn't even feel bad about not running.


Wednesday
15 miles
0 miles.
Couldn't get out of bed this morning and had a work meeting at night. I felt a little bad about not running.


Thursday
5 mile recovery
AM- 10 miles, 1:18:34; 7:51 average pace
Slow start to this run but finished up under a 7:30 pace. Left calf sore.
PM- 5.15 miles on the track
Got a few more miles in with my sister on the track. She's training to ace her PT for the FBI. Yep, the FBI. She had four different tests to do with a 5 minute break in between. I ran through her breaks and pace her on her runs. First 3 miles at 7:05 pace, last 2 miles at 8:05 average pace. Felt okay but legs got really tight when I stopped for a minute.

Friday
12 miles w/ 7 at half pace
11 miles w/ 7 at almost half pace
Another treadmill run. Ran a 3 mile warm up and set my speed. I made it through the first 2 miles okay (7:02, 7:04) but I started to feel pretty awful. I told myself to make it at least halfway through and I could take a break (7:14, 3:35 for half mile- 7:10 pace). After 3.5 miles I jogged for a quarter mile and then took off again, this time feeling worse than before. 7:33, 8:50 (walked!) 7:14 and 3:34 (half mile, 7:10 pace). Half mile cool down.

Saturday
5 mile recovery
6.1 miles; 56:39; 9:17 average pace
Ran with my sister and her dog around Calhoun. Stopped at a dog park for a while, too. Nice, easy run.

Sunday
22 miles
20.28 miles; 2:42:52, 8:02 average pace
I went into this only planning to run 20 miles. 22 miles just seemed excessive, especially in light of my body's rebellion. I felt pretty good all throughout this run and only stopped once to refill my bottle. Additionally, I didn't realize until I was on my way out the door that I only had one GU left. So I only ingested 100 calories over 20 miles, which explains why I was so tired. It was a gorgeous day, though. Great for a run.
 
In case you missed it:

Richmond Marathon Training Week 10
Richmond Marathon Training Week 9
Richmond Marathon Training Week 8
Richmond Marathon Training Week 7
Richmond Marathon Training Week 6
Richmond Marathon Training Week 5
Richmond Marathon Training Week 4
Richmond Marathon Training Week 3
Richmond Marathon Training Week 2
Richmond Marathon Training Week 1

Richmond Marathon Training: Week 10 Review

Recovery Week. After how awful I've been feeling the past few weeks, I went into this week with the plan to run my important workouts but allow myself to cut some miles/take days off if needed. I was hoping that it would refresh me a little for the coming weeks.


Planned: 58 miles
Actual: 42.5 miles

Monday
Rest
Rest

Tuesday
9 miles
9 miles; 1:12:06
Ran on the treadmill. Had to stop a couple miles in to rub out some shin pain. It starts in my inner left shin and then sort of radiates around my calf and up the back of my leg, ending up in my butt (that's definitely NOT wss).


Wednesday
9 miles w/ 6 x 800 meters @ 5K
7 miles w/ 6 x 800 meters
Meetings at work tonight so left the office in the afternoon to head to the gym. Traffic was really bad once I got there so I was super crunched for time. Calf hurt again but made it through all of the intervals with pretty consistent effort. Jogged 90% of time between intervals.

Thursday
6 mile recovery
0 miles. No running today.

Friday
11 miles
11.5 miles, 1:28:37, 7:42 average pace
Woke up early to run before work and felt pretty good for it. It took a few miles for my legs to loosen up but after they did, I cruised through the rest of my miles.

Saturday
8 miles w/ 10 x 100 meter strides
0 miles. We had packet stuffing today and I had to work from 7- 3:30. I was on my feet all morning and all I wanted to do was nap when I got home.

Sunday
15 miles
15 miles; 2:05:54, 8:23 average pace
Cold. Windy. Misty. Stomach problems the last few miles. I have no idea why I've started to have problems with this. I never have in the past and haven't been eating any differently than I have in the past.

In case you missed it:

Richmond Marathon Training Week 9
Richmond Marathon Training Week 8
Richmond Marathon Training Week 7
Richmond Marathon Training Week 6
Richmond Marathon Training Week 5
Richmond Marathon Training Week 4
Richmond Marathon Training Week 3
Richmond Marathon Training Week 2
Richmond Marathon Training Week 1

September 19, 2011

Time for a Change

I'm going to completely deviate from normal running posts to bring you all in on a really important decision. I have a haircut/color scheduled for 7:30 tomorrow night. My current feeling of restlessness is about to get taken out on my hair. Here are the facts:

1. I'm a natural blonde and have never dyed my hair darker. I do get a highlight/lowlight combo like twice a year.
That's me in the background in all my baby blonde glory.


















2. My hair is usually shoulder-length or below. It's been as short as having to my chin (jr. high) and as long as being able to cover my boobs (high school when I was a hippie).

Most recent picture of my current hair style. Blonde. Layered. Long bangs that I usually pull back.























3. I've had bangs a few times and sort of like them.
Bangs circa 2007

























4. I'm a wash-and-go kind of girl so anything that's high maintenance is out. I can't even use a round brush without disaster.

This is at a wedding I went to this summer. I think I put my hair up when it was still wet. Style fail.


















5. I have very fine hair that doesn't really hold any type of curl for an extended period of time. It's naturally stick straight, no flat iron needed.


6. I was recently in my hometown and ran into someone I hadn't seen in a while. He told me I hadn't changed at all since high school. It would have been better if he had said "Wow, you haven't aged a day but look so much more sophisticated and sexy than you did in high school." Time for a change.
Yep, that's me in high school, sans the wrinkles that have since taken up residence on my forehead.
























Here are the really diverse options I'm considering:


Dark and short. Because "Go big or go home" has always been my slogan. And someone once told me I'd look good with short hair.


Not as extreme as the first photo.
Via



























Shorter blonde with bangs. Because who doesn't want to look like Heidi?
Heidi Klum Model/host Heidi Klum of Project Runway poses backstage at the "Project Runway" Season 4 Fall 2008 fashion show during Mercedes-Benz Fashion Week Fall 2008 at The Tent at Bryant Park on February 8, 2008 in New York City.
Via


Emma Stone Red. Because I'm pale and have green eyes.
 Via


Thoughts? Help me out.

September 15, 2011

Ragnar Recap

This pretty much sums it up. 
I know this is pretty late- Ragnar fever is over and you all are fully recovered. Maybe this will help you relive some of the excitement. I wasn't as late with the recap that I posted on the TCM blog. You can read my Lessons from Ragnar post over there.

Here's a recap of my legs:

First Leg

Desperately seeking water

HOT and humid leg. Full sun on fresh black top. It was so hot that I actually removed my shirt. If you know me at all, you know what a big deal that is. My Garmin said 6.09 miles in 45 minutes for an average pace of 7:24. I finished this leg feeling really bad about how I had run and not really looking forward to my other legs.

Second Leg
Check out that elevation profile.


I started this leg around 11:30 p.m. so it was dark. Like pitch black dark. And I was scared. So I ran as fast as I possibly could. I saw my first miles tick off in 6:59, 6:49 and 6:47 which is pretty  much faster than my 5K splits from a few weeks ago. Then I hit the hill and started to climb (7:41) and kept climbing. I was completely alone and my only goal was to make it to the top of the hill. (8:48- ouch!). And then came the fun part- the downhill. 7:00, 6:19, 6:41 and finished the last quarter mile at a 6:27 pace for a grand total of 8.24 miles in 58:32 for a 7:07 average pace. I was pretty pleased with that.

Third Leg

This leg started around 7 a.m. after a night of almost no sleep. I felt awful and didn't know how fast I was going to be able to go. I was worried this would be my slowest leg. Despite a decently long hill, I was still able to pull off 3.9 miles in 27:01 for an average pace of 6:55. This is the longest that I have ever held a sub-7 pace- or have even attempted, for that matter.

We ended up taking first in our division of mixed team and were the 8th team overall. Pretty awesome.

Team Show me the Bunny post-race

Richmond Marathon Training: Week 9 Review

Week of September 5- 11

TIRED again this week. I think I need to cut some miles out.  

Planned: 67 miles
Actual: 56.25 miles

Monday
Rest
Rest

Tuesday
AM- 6 miles recovery
PM- 4 miles recover
AM- 6 miles, 47:48, 7:57 average pace
Didn't run again today. Tired again.


Wednesday
14 miles
9.5 miles, 1:19:09, 8:27 average pace
Hyland with R.E.D. Major stomach issues. Spicy green curry at lunch. Enough said.

Thursday
6 mile recovery
AM- 7.20 miles
PM- 5.3 miles
Tried to make up for missed miles yesterday by tacking on some extra today. Neither run was great.


Friday
13 miles
13 miles, 1:45:16
Ran before work and was exhausted.

Saturday 
16 miles with 12 at Goal Pace
16 miles with 12 at sort of goal pace
Flip-flopped my Sat/Sun runs. Did the Capitol Run with Life Time. It got sort of hot out and I wasn't carry fluid with me. I was also running alone for a lot of the time. I definitely did not hit 12 at my goal pace but I did get 12 in at a 7:26 pace. I'm beginning to reevalute my goals for the marathon. 3:10 isn't looking so feasible any more.

Sunday
7 miles
Off. I went to a wedding on Saturday night. I'm pretty sure I was the reason why they ran out of wine.

In case you missed it:

Richmond Marathon Training Week 8
Richmond Marathon Training Week 7
Richmond Marathon Training Week 6
Richmond Marathon Training Week 5
Richmond Marathon Training Week 4
Richmond Marathon Training Week 3
Richmond Marathon Training Week 2
Richmond Marathon Training Week 1

Richmond Marathon Training: Week 8 Review

Late again. Week of August 29- September 4

I think last week marked my last decent week of training. I had just come off of my highest mileage week and was feeling great. Now I'm exhausted. All. The. Time.

Planned: 66 miles
Actual: 56.25 miles

Monday
Rest
Rest

Tuesday
AM- 6 miles recovery
PM- 4 miles recover
AM- 5.75 miles. Didn't run again that night. Exhausted, body hurt.

Wednesday
14 miles
9 miles, 1:18:58, 8:48 average pace
I'm pretty sure my lack of miles today and my pace says it all. Sucked.   

Thursday
5 mile recovery
5  miles, 38:33; 7:42 average pace
I may or may not have been hungover when I went out for this run. And in a hurry.

Friday
11 miles with 6 miles at half pace
11 miles with 6 miles at half pace
Ran to the gym for a warm up and did my half pace miles on the treadmill. Halfway into the miles, I didn't know how I was going to hang on. But I DID. 7:00, 7:02, 7:01, 7:01, 7:01, 6:59. Couple miles cool down to round this run out.

Saturday
6 mile recovery
6 mile recovery on treadmill.
Watched that design show on Bravo with Heidi Klum. I seriously cannot think of the name of it and I'm too lazy to Google it. Anyways, it made the slow run go a lot faster.

Sunday
20 miles
20 miles; 2:43; 8:11 average pace.
It was humid today and I was not in the mood to run. Nothing exceptional. 20 miles done.


In case you missed it:

Richmond Marathon Training Week 7
Richmond Marathon Training Week 6
Richmond Marathon Training Week 5
Richmond Marathon Training Week 4
Richmond Marathon Training Week 3
Richmond Marathon Training Week 2
Richmond Marathon Training Week 1

September 8, 2011

Richmond Marathon Training: Week 7 Review

I know I'm super late with posting these. To backtrack a little, this is from the week of August 22-28.

This training week marked my highest mileage ever. I spent a lot of time this week thinking about how 40 mile weeks used to seem tough. Now I eat 40 mile weeks for lunch.

I feel like my body has responded really well to the increased mileage. I've been conciously running my recovery runs as recovery; slowing my pace down, sticking to flat trails, etc.

Planned: 68 miles
Actual: 68.41 miles

Monday
Rest
Rest

Tuesday
10 miles w/ 5 miles at half pace
Another run to restore my faith in my ability to maintain my goal marathon pace of 7:15. It was pretty humid so I ran from my apartment to my gym as a warm-up and did my tempo miles on the treadmill. My legs were pretty sore during the warm up and I actually rolled out a little on the foam roller once I got to the gym. For my tempo miles I used the whole set it and forget it- sort of. I felt so good during them that I actually increased my pace for the last miles. Tempo miles- 7:08, 7:01, 7:03, 6:56, 6:50

Wednesday
14 miles
14 miles, 1:54, 8:09 average pace.
Hyland with R.E.D. Ran 3 on my own as a warm up. Legs were still sore from Ragnar so I took it easier on the trails. Ran 2x around Normandale to round out the mileage.  

Thursday
5 mile recovery
5.06  miles, 42:14; 8:21 average pace

Friday
11 miles
11 miles; 1:24; 7:38 average pace
Ran with a guy who's a lot faster than me so I attempted to save face by running this a little faster than I should have. The humidity put me out a little. Ended up miscalculating mileage and walk/jogged another 2/3 of a mile home.

Saturday
7 mile recovery w/ 10 x 100 meter strides
7 miles, 53:51;  7:41 average pace
No strides. Ran a hilly route out from my parent's house. Most of it was on gravel and I just felt like I was working a lot harder than I normally would on a recovery run like this.


Sunday
21 miles
21 miles; 2:43; 7:46 average pace.
This was my longest long run ever- by a mile. And not a freaking step more. It had it's low points but after I got over the feeling of cement in my legs, I actually felt really good.


In case you missed it:

Richmond Marathon Training Week 6
Richmond Marathon Training Week 5
Richmond Marathon Training Week 4
Richmond Marathon Training Week 3
Richmond Marathon Training Week 2
Richmond Marathon Training Week 1