Footprints: Monday Morning Recap

Last week was a fall back week that turned into an even easier than planned week in part due to weather and also a bit of travel. I flew back from New Hampshire on Monday and then was off to Syracuse on Friday morning. Both very cold visits, but very fun also!

I put in 4 runs for a little over 20 miles. Here’s the day-by-day breakdown.

Monday: Travel day – did not make it to the gym after getting back.

Tuesday: Unplanned rest day. I ran out of energy to battle the cold by the end of today and decided to just head home after work.

Wednesday: I was up super early to teach a 6 a.m. boot camp in Bluemont Park. It was about 19 degrees, but 5 brave souls made it out for the morning workout so I had some fun with it and did my best to keep them moving and warm the whole time. I put in a 5-mile run at the gym after work plus a brief upper body workout and my P90X core routine before heading home and crawling into bed before eating dinner I was so tired. I do not know how I used to teach 6AM and 6PM boot camps every day on top of my regular 9-5 job!

Thursday: I put in a great 5 mile run along the Mt. Vernon trail after work. It had snowed that morning, but warmed up to the low-30s that evening and the trail had been cleared making for a great run followed by a fun happy hour with the Oiselle crew!

Friday: I had great intentions of getting up at 5 a.m. again and hitting the gym before my early flight to Syracuse, but it just didn’t happen!

Saturday: Facing a tempo run in single digits, my Mom saved the day and got me into the local Y with her where I got in a great 45-minute tempo run!

The crazy big snowbanks in the Y parking lot in Fayetteville near my parent's house.

The crazy big snowbanks in the Y parking lot in Fayetteville near my parent’s house.

Sunday: I decided to swap my long run out and put it off to early next week when I’m back in D.C., so Mom and I made another trip to the Y and I put in a tough, progressively faster five miler.

syracusesnowbanks2

Advertisements

Footprints: Monday Morning Recap

Last week was fairly successful. I really wanted to get back on track with my 6 runs a week, which did not happen, but I got 5 solid runs for about 37 miles in so I am pleased with that. After a really tough, cold long run on Monday I spent the rest of the week playing mind games with myself as I worked out in the indoor comfort of a treadmill!

Here’s the day by day breakdown:

Monday: I got my long run in on Monday knowing that I was heading to New Hampshire for the weekend and it just wasn’t going to happen then. These 16 miles were so epically cold this run got its own blog post.

coldlongrun

Tuesday: I hit the gym for some hill repeats. After a quick warm up on the treadmill I bumped up the incline and put in 7 quarter mile hill repeats. I also got in my P90X core workout.

Wednesday: Today was more core and an easy 5 miler at the gym after work.

Thursday: Unplanned Rest day. I wanted to get up early to get a run in since I had plans after work, but I finally shut the 6 a.m. alarm off once the clock hit 2:30 and I was still struggling to fall asleep.

Friday: Rest day.

Saturday: I got in a great 6-mile progression run at the gym at Plymouth State ending at a 7:47 per mile pace.

Sunday: It was back to the campus athletic center for another 6 miles (this time easy) on the treadmill. I was really pumped I was able to fit in these runs while up in New Hampshire!

Footprints: Monday Morning Recap

This week was another decent step in the right direction to getting on back on track with my training. I finished out with 30+ miles and even got a handful of social runs in! For someone who normally does almost all of their training on their own, this is a big deal! Here is the day-by-day breakdown:

Monday: With my Mom still in town, I was actually motivated to get up and get to the gym early. My gym happened to have free guest days on Monday & Tuesday too, so she was able to come with me. I put in five easy breezy miles on the treadmill to kick off the week.

Tuesday: We were back at the gym early and I attempted some speed work on the treadmill. As well as last week’s mile repeats went, this week’s did not. I got in just three and felt like I was going to die at what should have been an easy pace. I followed it up with a full body strength workout though, so that felt good. It also felt great to be done first thing in the morning. I wish I could do that more often.

Wednesday: Rest Day

Thursday: I met a friend and one of her friends in D.C. for an after work windy, chilly run! I decided to park in Rosslyn and run over Memorial Bridge in to meet them by the Washington Monument. The winds were unreal! It was fun to laugh and chat as we tried to battle them. I somehow made it back over the bridge to my car after the run putting in a total of 8.3 miles.

dcrunFriday: Unplanned rest day. It was so cold again and after a long day at work I threw in the towel on today’s outdoor run and just headed home for a lazy night.

Saturday: My friend Lindsay was in town and she joined me at my first group run with the Potomac River Run training group. I signed up with them for their Cherry Blossom training program and it seems like a great group! We put in an easy 6 miles. It was chilly, but also sunny and not that windy so it felt great and again was nice to have my run out of the way early! We met up later too for brunch at Match Box in Eastern Market – always a great spot!

Sunday: I planned to get close to 12 miles in with 9 at tempt on the treadmill today, but it just wasn’t in the cards. I ended up running 8 miles pretty hard and calling it a day.

 

Marathon Training Check-In

I’m 12 weeks in to my training plan for the B&A Trail Marathon in Annapolis with six weeks to go. The first seven weeks went really well in terms of mileage and workouts. My lowest mileage week was 35 miles up to my highest mileage week of 54 miles. With plans to run six days a week, I was very pleased that I had only missed a small handful of planned runs over those first seven weeks.

goals1

I came into things after a bit of time off from consistent running though, so my base was not what it should be (read: mostly nonexistent). The lack of base really showed through in my speed workouts. They were all a struggle and off pace. I certainly started feeling better as the weeks went on and noticed some serious improvement, but I couldn’t seem to hit the marks I needed.

The next three weeks the wheels came off. I put in an 18 mile week, followed by a 27 mile one and then just 12. I missed most of my quality workouts and was eating great either as I was spending a lot of time on the road and eating out. It was really frustrating to watch that momentum slip and admittedly there were a few workouts I should have gotten in, but just didn’t because I wasn’t feeling it.

GenevaHotelGym

I’ve done a good job at getting back on track the last two weeks and putting in some quality mileage with back-to-back 30 – 40 mile weeks. Still, if my speed was hurting before, it is definitely hurting now.

I’m completely confident in my ability to finish the B&A race barring something totally unexpected on race day, but I have had to reassess my goal or reaching a BQ on that day. I’m going to continue to work hard putting in the miles over the next six weeks, but don’t think I can get myself to the speed I need without risking injury in that amount of time.

nightrun

I hope to come away from this with a great base though and am on the hunt for a back up qualifying race sometime May or later. I love running in the heat, so summer marathons don’t bother me. I’m eyeing Steamtown as my fall marathon, but want to take one shot before then if possible. I’d love to hear your suggestions. My ideal would be something semi-local to DC or at least within a 5 or 6 hour drive tops.

I hope your spring race training is going better than mine has! Tell me about your goal races and how your training is coming along!

Footprints: Monday Morning Recap

Last week was a great start at getting back on track. I put in 40 solid miles with a mix of speedy runs and one brutally cold long run! I’ll have a post later this week on my race schedule and updated goals for the spring.

Here is the day-by-day breakdown:

Monday: I put in just over 6 easy paced miles on the Mt. Vernon trail after work in some major wind gusts and chilly weather. There were a couple gusts that seriously felt like they stopped me in my tracks! P90X core routine.

Tuesday: I hit the gym after work for a full body strength workout followed by my P90X core workout.

Wednesday: I put in a 9 mile tempo run along the Mt. Vernon trail on a beautiful night. It felt so great not to have a winter hat on for a run! Quick core workout.

Thursday: As good as Wednesday’s run felt, today’s was awful. The temps were in the low teens with wind chill and the wind never let up. I was so cold by the end of my 14 miles – I don’t know that I’ve ever willed a run to be over so badly! My route took me over both the Memorial Bridge and the 14th Street bridge where it took all my energy to keep running forward and not get pushed sideways by the wind! It had to be amusing to onlookers! It was nice to have the long run out of the way early though!

Friday: Rest Day.

Saturday: My Mom was in town, so we hit the gym together. I put in a quick warm-up followed by five 1 mile repeats with a 2-minute recovery. I got it a quick upper body workout as well!

Sunday: Today was the highlight of my week. Temps reached 65 for my late afternoon 5 miler along the W&OD in shorts!! My excitement got the best of me on what should have been an easy run and after starting out at a 9 minute pace each mile got progressively faster finishing with a 7:20 one. Boy did it feel good though! P90X core routine.

febheatwave

Getting Back on Track

Life has been a bit crazy these last few weeks and I have definitely let my training suffer as a result. My last recap had me tallying 53 miles in a week, which was almost as much as I totaled for the last three weeks combined. Yikes!

There is no sense if beating myself up for it though. That won’t let me add runs back in that I missed. I am two months out from my marathon and I need to get myself back on track and quickly. Sunday I recommitted to my strength routine and am going to really focus on that to keep myself strong and healthy over these next eight weeks.

shoesandcap

As for my 2,015 miles in 2,015, I ran 127.66 miles in January. I’m a little bit behind, but my plans for the rest of this training cycle should have me back on track in no time!

I’ll be back next week with my regular weekly check-in.

Here goes!

Footprints: Monday Morning Recap

This week had some highs and lows, but ended on a high note and I got in nearly 55 miles so all in all it was good stuff! I need to absolutely focus more on strength training as other than daily P90X core workouts (I won’t list them each day since I put it here!), I only got in one strength workout this week. After struggling with speed workouts during the week, I had probably my best run of the whole training cycle for my long run Sunday, so I’m hoping to carry that momentum into this week.

Here’s the day-by-day breakdown:

Monday: I kicked Monday off with a lunchtime run to the gym for an easy 6 on the treadmill.

We actually got a little snow on Monday!

We actually got a little snow on Monday!

Tuesday: Rest day!

Wednesday: I hit up the gym after work for a ladder speed session. After a 1.5 mile warm-up, I ran a 400, 800, 1200, 1600, 1200, 800, 400 ladder with a 400 recovery jog between each repeat. I started strong, but partway through the mile just could not keep up with the pace I wanted and had to dial it down a bit. I was able to finish strong with my last 400, but the second 1200 and 800 were a bit slower than I wanted leaving me a little discouraged.

Thursday: Today was an easy 7 miler on the treadmill that breezed by. I felt really good and followed it up with a short upper body workout.

Friday: I finally braved the cold temperatures for an easy-paced 8 miler after work along the Mt. Vernon trail. I finished at a good clip, but my legs felt really heavy and tired for the second half of the run. If it weren’t so cold out it probably would have taken me a lot longer to finish, but I wanted to get back inside! I somehow actually overdressed for this with a tank, my Oiselle wazzie wool baselayer and a jacket. I completely sweat through all three layers and that wind did not feel good for the last few miles!

Saturday: I put in 10 miles on the treadmill at the gym hoping to hit 7 of them at marathon pace. I could only get 5 in before a side stitch got the best of me and I had to go a bit slower than planned. I was a bit down about this after my previous speed workout hadn’t gone so well either and was not looking forward to Sunday’s long run at all.

Sunday: On paper I did everything wrong for this 14 mile run. I overslept so I didn’t have time to get my run in first thing. Ian and I had lunch at Buffalo Wild Wings so we could watch the Packers-Cowboys game, and I drank a giant soda and didn’t exactly eat lightly or healthily. After about an hour trying to let my stomach settle I headed for the gym, put the Broncos game (disappointing) on my little treadmill TV and hit play on Pandora on my phone. I started slow thinking I would just trudge it out. With the Hanson’s plan, my long runs are supposed to be a bit faster than easy pace, but of course slower than marathon pace. By a mile in I had gotten within a few seconds of my target pace and somehow I kept getting stronger as I went along! This was just what I needed and a big-time confidence booster.