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.


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

Week one of marathon training is in the books! I got off to a good start on my training plan over Thanksgiving week putting in 38 miles. I’m following the Hanson’s Program and week one called for all easy paced runs. Next week I’ll start working in some speed work.

Here’s the day-by-day breakdown:

Monday: 6 early morning miles around my old neighborhood that I grew up in. It was mid-50s giving me the unusual chance to run in Syracuse in November in shorts!

Tuesday: I got in another 6 miles around the old neighborhood before working from home for the day.

Wednesday: Rest day.

Thursday: After getting in to Geneva late Wednesday night to celebrate Thanksgiving at Ian’s sister’s place, I slept in a bit before hitting the gym at the hotel for another 6 miler.


Friday:  I figured I would brave the cold today and set off on the lake path just outside the hotel for a run. Temps were in the 20s, but factoring in the windchill it was low teen’s and the wind was whipping off the lake. I didn’t realize just how windy it was on my way out and absolutely froze on my way back as I turned into the wind, but still managed to get my 6 miles in – mostly because it was the only way to get back to my warm hotel room!


Saturday: I was less brave on Saturday and headed back to the hotel gym, which had 2 nice new treadmills in it. I decided to move my longer run up a day and put in 8 miles.

Sunday: It was an early morning wake-up for 6 on the treadmill before we hopped in the car to head back to Syracuse to my parent’s house.

Footprints: Monday Morning Recap

I got off to a slow start this week, but finished strong. It was another week of all easy, base-building runs as next week officially starts my marathon training!

Here’s the day-by-day breakdown:

Monday: Rest Day.

Tuesday: Unplanned rest day. After too little sleep Monday night, I decided a couple extra hours would do me better than a workout.

Wednesday: 40-minute treadmill run at the gym after work followed by a core workout.

Thursday: I hit the gym after work again for a 50-minute treadmill run and some core work.

Friday:  It was back to the gym after work on Friday night to kick off the weekend. I got in 30 minutes on the treadmill while watching the first half of the Syracuse game and a quick full-body workout during halftime.

Saturday: It was a beautiful, but chilly, morning for a 40-minute run along the W&OD Trail. It is amazing how having the right gear on can make a run in cold temps so much more enjoyable though! I also got in some core work later that night.

Sunday: I got in a quick and easy 35-minute run along the W&OD this morning before packing up and driving to Syracuse for Thanksgiving week! It was a bit warmer out than yesterday, which I did not realize and totally overdressed. Good thing it was a quick run!


Footprints: Monday Morning Recap

Sorry for being MIA on the blog last week. Last week was a busy and tiring one to say the least, and it shows in last week’s workouts too. I missed a day on my run streak already, but am still going to finish it out with hopefully no more days off!

Anyways, here’s the day-by-day breakdown:

Monday: After getting in around 1 AM Sunday night and still having to get my run in, it was not too easy waking up Monday morning. I slept right through my alarm and fortunately woke up in time for work meaning my run would wait till later. I made it to the gym for just a mile and some core work.

Tuesday: Still recovering from lack of sleep, Tuesday was another one mile and limited core work day.

Wednesday: Wednesday was more of the same – just over a mile on the treadmill and a little bit of core work.

Thursday: Thursday is when the wheels started to come off. I was supposed to have a work-trade shift up at Revolve in the AM, but woke up at 6 to an email that I needed to be in to work by 8. Knowing I wouldn’t get my ride in I ran the half mile too and from Revolve to still help out with set up and cleaning before class…in jeans. A late night at work too meant I didn’t get to enjoy the beautiful 70-degree weather, but oh well, there will be more days like that…eventually.

Friday: Today is when my run streak came to an end. I didn’t get in my core work either. I slept in as late as I could before work and traded in the gym for four hours of playing Nintendo with Ian and an early night. Waking up well-rested for the first time all week on Saturday made this totally worth it.

Saturday: 20 minutes on the treadmill. P90X ab workout. 20 minutes on the elliptical.

Sunday: I got in a quick mile on the treadmill and a core workout followed by a great barre ride at Revolve.


Footprints: Monday Morning Recap

Last week started and finished strong with a great long run and a new 8k PR. I had a few extra recovery days then planned during the week, but all in all felt really good about all of the workouts I got in. Less than two weeks till marathon day!

Here’s the day-by-day breakdown:

Monday: After missing out on my long run over the weekend I put in a great, confidence-boosting 20-miler on the treadmill.

Tuesday: Strength workout – main focus on upper body and core.

Wednesday: Rest Day

Thursday: Unplanned rest day – turned my early alarm off even though I had plans after work.

Friday: I went back to the treadmill for hill repeats. After a mile warm-up I did 6 hill repeats between 3.0 and 4.0 inclines starting at an 8-minute pace and working my way down to a 7:30 pace before cooling down for a mile and wrapping up with a core workout.

Saturday:  After 10 easy minutes on the treadmill I put in 30 minutes on the elliptical and a quick core workout followed by lots of stretching so I’d be good to go on Sunday morning.

Sunday: Race day! I crushed my 8k PR with a 38:03 finish at the Acumen Race for a Cause 8k. Full recap coming tomorrow!


20 Treadmill Miles Later…It’s Taper Time

My weekend long run got bumped to Monday and lack of daylight hours after work plus major storm warnings for the D.C. area meant I was going to have to take my long run to the dreadmill. I’ve done 20 miles on a treadmill before, but it’s been awhile and there is just something daunting about having to run in place for that long.

My hopes of getting the one treadmill in front of the TV were instantly dashed when I walked into my little apartment gym and saw someone already running on it. Instead I opted for one with a window view, which sounds much nicer than it is. Since the gym is in the basement, the window has a bit of light sneaking through, but the view is of a concrete wall. This was going to be a mental challenge for sure.


I had an idea in my head based on my plan of how this run would work out and it was going to include 8 miles at a faster pace. The first 6 were early in the run and wouldn’t be an issue, but I was a bit worried about the two I had planned for later in the run.

I got myself set-up with a water bottle in the right cup holder, a towel draped over the top of the treadmill and a bunch of baggies filled with Honey Stinger bites in the left cup holder. There was no turning back now. While I no longer listen to music for outdoor runs, I still depend on the tunes for most treadmill runs, so I popped my ear buds in and hit play on my old standby long-run playlist. Here goes nothing I thought!

I set the incline to 1.0 and started out with 2 miles at an easy 8:57 pace. I bumped it up to 7:53 for the next six miles and felt really strong all the way through them. It still felt easy. I let myself smile for a minute, but remembered I still had a long way to go.

I settled back into my easy 8:57 pace, which now felt even easier and grinded that out for the next 7 miles. My calves, which have been bothering me lately, started to tighten up and feel a little pain around mile 13 or so, but nothing that really hurt or made me want to stop. I bumped the pace up to 7:53 again for mile 16 before hopping off the treadmill for a quick minute to refill my water.

For mile 17 and 18 I dropped back down to my 8:57 pace before adding in one more speedy 7:53 mile and ending with a final cool down mile back at 8:57. This time I didn’t stop myself from grinning. I felt good. Really good. Like I could have kept running good.

I’ve had a really tough training cycle and have been lacking in confidence lately, so I needed this big time. Now I head into my taper and can focus on race day with a bit more confidence and a bit less doubt.

It’s hard to believe Marine Corps Marathon will be here so soon, but I can’t wait! In just a few weeks I’ll be at the start line and will probably think to myself – here goes nothing!

How did all of your weekend long runs go? Any races coming up soon?

Footprints: Monday Recap

After a slower than I hoped for half marathon last weekend I was rearing and ready to go for a great week of training, but it turned into anything but that. I’m sure I could come up with a more eloquent way to write this, but when it comes down to it, last week just sucked! I felt like I was coming down with a cold last Sunday so I gave myself an extra day off after the half to try to stave it off. Unfortunately I just kept feeling worse as the week went on and spent most of the weekend in bed missing out on two key workouts I had planned. I’m hoping to rebound this week with a strong one culminating in the Clarendon Day Double 5k and 10k on Saturday!

Monday: Rest Day.

Tuesday: Mile repeats on the treadmill averaging 7:19 followed by a strength workout.

Wednesday: Core workout.


Thursday: Progressively faster 5-miler along the Mt. Vernon Trail – best I felt all week.

Friday: I was back on the treadmill Friday night running simulated hill repeats – one of my go-to workouts while training for Cherry Blossom. I followed this up with a core workout and instantly started feeling sicker as the night went on.

Saturday: Despite falling asleep super early on Friday night I slept right through my alarm and didn’t wake up until nearly 11. You’d think I’d feel better after 12 hours of sleep, but no such luck. The closest thing I got to a workout on Saturday came from all the coughing I did. I woke up on Sunday feeling like I’d been in a boxing match.

Sunday: Feeling bad that I missed my key workout on Saturday I decided to give it another go Sunday morning. The plan was 20 minutes at tempo, 10 minutes easy and another 15 at tempo. My tempo pace right now is 7:10 per mile. I decided to go to the track for this so I could stop and grab my water if another coughing fit started. After a half mile warm up followed by a bunch of dynamic stretches I was ready to give it a go. I made it a mile that took 7:30 minutes before giving up. I was breathing like I’d just finished a 5k and felt like an elephant was sitting on my chest. Not cool. Hoping to redeem myself next week and shake this stupid cold!

MCM Training is Underway!

I can’t believe the Marine Corps Marathon is going to be here in less than 100 days. 98 to be exact! I’m still following the run plan from my coach, so not too much has changed since I was already working to build toward marathon training, but now I start to really pay attention to how things are going and stress about how it’s going to impact my race.

I’ve been running a bit slow lately and I’m trying to tell myself not to freak out yet since it’s most likely because of the heat. I ran home Tuesday night in 99-degree weather, hit the track Thursday night when it was still 102 with the heat index and then overslept Saturday forcing my long run to be in midday 100+ degree heat again.

I really, really hate the cold, so I always try not to complain about the heat, but this heat wave sure is draining. How do you beat the heat and exercise safely in it??

I make sure I’m hydrating all day long – not just right before or during my run. I alternate between plain water and Nuun electrolyte tabs and absolutely love Nuun as a recovery drink during a lazy afternoon on long run days.


I wear light-weight, light-colored, moisture-wicking clothing as much as possible. For yesterday’s long run I sported my mio mesh tank from Oiselle, which is perfect for this kind of weather along with the Oiselle strappy sports bra and bum wrap skirt – my all-time favorite running skirt.


I also carry hydration for any distance run. I used to HATE carrying water, but years of living in D.C. has taught me that it’s necessary. For short to medium runs I’ve been bringing a handheld bottle I have from Nathan. It fits perfectly in my hand, but I always feel like it throws my running off a little when I carry it. On my 9-mile run home from work Tuesday I stopped by a water fountain to refill my bottle around mile 7.5 before the final all uphill charge home. I didn’t let myself look at my watch along the run since I didn’t want to freak out at the slow pace and push too hard in the heat, but I thought I was doing pretty well. A very pregnant lady carrying another small child was walking up to the water fountain at the same time as me so I stopped to let her go first. She took one look and said, “you look like you need this a lot more than me!” It was much appreciated, but a bit of an ego bruiser!

For long runs I go with my Nathan hydration vest. This is my favorite water pack and I find it way more comfortable than a fuel belt. It’s incredibly light for the amount of water it can hold and I’ve even worn it during my last couple marathons. It usually lasts me the entire 26.2, but this weekend’s long run was a different story. I actually had to refill it not once, but twice! I also splashed water on my head, neck and face during these pit stops. I might’ve looked a bit strange to onlookers passing by, but hey, whatever it takes!


What are your tricks? Do you keep running in the heat or take it to the treadmill?

Footprints: Monday Morning Recap

Week three on my training schedule for the Nike Women’s D.C. Half was a fall back week so it was a bit easier than normal weeks and it came at a good time. I came down with a little bit of a cold so I wasn’t feeling great and I also had travel plans over the weekend, so it was nice not to have to worry about a couple tough runs over the weekend. I ran 12.43 miles last week. Here’s the day by day training breakdown…

Monday: Spin Class in the morning followed by a strength workout. Those early morning classes sure are a lot easier when you have the day off and can come home and go back to bed afterwards!

Tuesday: I was up early to get in a speed session running hill repeats before an early morning personal training session with a client. Fortunately it wasn’t too cold out as I charged up the Wilson Boulevard Hill from Rhodeside to Four Courts seven times in the middle of my 5.25 mile run.

Wednesday: Today was supposed to be a cross training day, but I had another personal training session planned for Thursday morning that was going to get in the way of my tempo run so I gave back-to-back speed days a shot. This was tougher than I expected and I struggled through just a 30-minute tempo run mid-afternoon at the office gym. I got in 4.08 miles starting at an 8-minute pace and reaching a 6:58 pace by the end. I usually don’t count my first 8 minutes at an 8-minute pace as part of my tempo pace, but just wasn’t feeling it today and let it count as part of the 30 minutes. I followed the run up with a strength workout.

Thursday: My PT session ended up getting cancelled, so instead of biking there and from there to work as the day’s cross training, I decided to hit my apartment gym early and put in 30 minutes on the stepper.

Friday: Rest Day.

Saturday: 30 minutes on the elliptical in my parent’s basement. This made me crave a treadmill in my own apartment even more – so nice to not have to go elsewhere to workout especially when you’re not feeling great.

Sunday: My Mom got me a guest pass to the Y she belongs to. It’s an awesome gym just down the road from their house and I’m always bummed that it wasn’t there until after I left for college. I was planning on 3.1 today and knew I couldn’t go as fast as usual since I was still a tad congested, but got a pretty good run in starting at an 8-minute pace and working my way down to 7:19  by the end. I’m ready to get back into the full swing of things next week after a good recharge week.

Footprints: Monday Morning Recap

I have the first week of training for the Nike Women’s D.C. Half down and things are off to a great start! Both of my speed workouts went well and it felt good to get out there on Saturday for my first long run in quite awhile. I flip flopped my weekend runs to accommodate the Love the Run You’re With 5k on Sunday, which was a blast. I ran 25.2 miles last week. Here’s the day by day training breakdown…

Monday: Spin Class in the morning. Late afternoon I put in 35 minutes on the elliptical followed by 5 minutes of jump roping and a lower body workout.

Tuesday: Instead of hitting the track, today’s speed workout took place on the hills. I totaled 5.2 miles with six hill repeats in the middle charging up the same hill that will be the finish line for the Marine Corps Marathon in October.

Wednesday: Today was another cross training and strength day so I got in another spin class at Revolve in the morning followed by a leg workout in the afternoon.

Thursday: I hit the treadmill for an early morning 6.55 mile tempo run. I felt great from start to finish on this one, which was very encouraging. I started off with a one mile warm-up at an 8-minute pace then increased the speed every five minutes peaking at a 7:13 pace before cooling down for a quarter of a mile back at an 8-minute pace. I stayed on the treadmill at a walking pace for a bit until my heart rate came back down, and also stared horrified at the person on the treadmill next to me who had dropped their iPad mid run and completely cracked the screen. Ouch! I continued to make fun of this all week and karma struck when I dropped my phone on Saturday and cracked my screen for the second time. Luckily it’s not as bad as the first time I did it!

Friday: Rest day. Looking back at my workout spreadsheet (yea, I know, total nerd) I realized it’s been much too long since I’ve taken one of these. I’ve done a lot of recovery days, but haven’t taken a full rest day in awhile, and I know that can be just as important to reaching my goals as the working days.

Saturday: I set out on a chilly but sunny morning and battled 20-30 mph winds, but overall felt it was a successful first long run. I ran 10.35 miles at an easy pace. The toughest parts were getting over the Key and 14th Street Bridges – felt like the wind was going to blow me over!

Sunday: I put in 3.1 at the Pacers Love the Run You’re With 5k in Pentagon City. The weather was great this morning and I really enjoyed the race. I’m not all the way back to where I was, but I felt really good about my time and the progress I’m  making. Check back tomorrow for a full race recap!

Running to the Finish at Love the Run You're With 5k

Running to the Finish at Love the Run You’re With 5k