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Marathon Things

Monday: 6m easy 9:24/p, Crossfit

I don’t know where all the summer days went, but i’ve started Week 7 of marathon training. Seven!! I love being on a schedule and each workout (especially the marathon paced tempos) scares me a little. Marathon training is soooo different than half marathon training, which i’m usually signed up for.

This training cycle has me waking up at 6:00am to fit in mileage. Which makes me feel like an 80 year old who’s ready for bed by 9pm. Sad thing is that I’m beginning to like these early morning miles. But I’ll be dead honest with you,  I’m still not a morning person. I can’t get myself to do speed or tempos that early because I like being awake and alert, so those types of runs happen mid-morning or early afternoon.

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The bulk of marathon mileage needs to be run EASY (two minute-per-mile slower than race pace) which leads me to another strange thing. Sometimes I go out for easy runs in the middle of the hottest, most humid days just because the heat will force me to slow down. I thought marathon training was going to be horrible, but training for an ultra in the dead heat of summer has helped with both the mental and physical side of the sport as well as learning to run slower.

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Now the normal marathon stuff: Increased appetite. Holy mackerel, the runger hits like a baseball bat sometimes. I definitely do not deprive myself of seconds to vegetables or an added snack during the day. The key is to eat substance and add healthy calories (like an extra serving of avocado with my breakfast or a protein shake in the day or a bigger helping of sweet potatos at dinner) and not just looking at all the mileage as an excuse to eat crap. I most definitely indulge in dessert or a beer, but it’s not where all those excess calories are going.

Sleep and recovery! It’s a necessity to prioritize sleep! Recovery is a HUGE part of marathon training AND general fitness! I aim for 8-9 hours a night. The elites, the NBA stars, the Olympians you just watched in Rio–all of them have coaches, trainers, massage therapists, chiropractors, cupping therapists etc– there is a TEAM to help them with recovery because it is that important. I’m not saying you need a full team, but have a place to get the kinks worked out and utilize those foam rollers laying under your couch!

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remember when I cupped during Christmas? before Phelps made it cool. That’s right. #coolerthanphelps

Of course I’m experiencing the normal marathon stuff– smelly piles of laundry, weird looks at the gym when i hog a treadmill for 1.5 hours, dry skin peeling off my feet, extra time on foam rollers, naps, weekend plans revolving around long runs, candy cravings, saying the word just before the number of miles you have to run, crying during a run as you picture finishing the marathon, feeling stupid for said cry, the elusive runner’s high, the constant questioning of holding xx:xx pace for 26.2 miles, dreaming of a fresh pair of running shoes, and brunch–oh the brunches you will have, and the afternoon coffee pick me ups…

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I love marathon training.

Last Week

Monday: 6m easy 9:11/pace, Crossfit

Tuesday: 8m interval (5 x 1000s @ 6:45/p)

Wednesday: Crossfit

Thursday: 10.5m tempo (7m @ 7:50/p)

Friday: 6.1m easy 9:35/p

Saturday: 10m long 8:46/p, Crossfit

Sunday: 8m easy

Total Miles: 48.6

Add to the list! What always happens to you during marathon training?

How do you spend time recovering?

 


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I got My Phil of Indiana ;)

Monday: 6m easy 9:11/pace, Crossfit

Tuesday: Rest

I’m continuing to receive congratulations for the ultra i ran a week ago and each time I get confused for a second. I swear I keep forgetting it happened. haha. I think my brain is trying to erase it from my memory.

Marathon training is going very well. I’m using Hanson’s Marathon Method this training cycle and so far I love it. I choose my time goal, Hanson’s provides the paces and the workouts. I’ve also recently started Crossfit and will do a post about it soon! I have so many thoughts so a blurb just isn’t enough.

To the main event! I found cheap airfare and headed to Chicago/Northwest Indiana last week to hang out with my former roommate/Bff who had a baby over 4th of July weekend. Marie is on maternity leave and I wanted to see her family before her life gets hectic.

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This trip was so fun and relaxing. Her 6 week old baby, Phil, is such a cutie and sleeps and eats very well. We spent time watching the the Olympics, movies, eating pizza (nothing tops midwest pizza) cooking, trying new local coffee shops and catching up on life. She’s the kind of friend you can tell anything to, she’ll finish my thoughts and join in when I start singing songs outloud.

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When I found a break in the weather (it was humid out there and rained on and off a couple days) I fit in training runs. I had a tempo and a long run to squeeze in. And let me tell you something: the flat terrain was easy, but running in a straight line 6 miles out and back was mindnumbing.

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I can say now, I appreciate running in Maryland. The terrain changes, the hills and the trail systems are incredible. I’m super grateful i’ve been able to live in different states and continually grow as a runner.

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I’m also growing as an eater. We stopped at Baskin Robbins for a large waffle cone. They have a flavor called Oreo Milk. It’s oreos, kelloggs cereal, and frosted kelloggs corn flakes. I can’t even tell you how good it was. Just go try it. Even if you just get the pink sample spoon.

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yes i had a stomach ache after this

My last day was spent with Cameron’s cousin Kyle and his wife Elise. I missed them. They are another amazing couple who I’ve grown extremely close to over the years.

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They have an HTC Vive virtual reality headset. It was so much fun! There’s nothing to compare it to either. It’s so different than any video game, 3D or 4D Universal Studios ride. There is nothing like it- if you know someone with a Vive go play on it!

Kyle and Elise had me in a Minecraft world, and asked me to step of the ledge of a very high building. You are lucky enough to watch me with my scared high voice freak out. Here ya go..my first appearance on video on the blog. So proud of this moment.

Last Week

Monday: 6m easy 10:30/pace, Crossfit

Tuesday: 8.1m interval (5 x 1000s @6:40/p)

Wednesday: Rest

Thursday: 9.1m tempo (6 @ 7:47/pace)

Friday: 12m long 10:09/pace

Saturday: Rest

Sunday: 8m easy 8:20/pace

Total Miles: 43.2

Ever tried VR?

How do you workout on vacation?

 


9 Comments

Into the Furnace!

Monday: 6m easy 10:30/pace, Crossfit

Tuesday: 8.1m interval (5 x 1000s @6:40/p)

Did you guys get the memo that the DC area was super hot this past weekend? Like 104 and extremely high humidity with lots of heat advisories? It was stupid hot out. But I did it, I finished the 50k with a smile, my husband and a great friend.

I started at 6am, not in an attempt to beat the heat (that wasn’t possible), it was 80 and humid before the sun was up. I turned on Beautiful Stories from Anonymous People podcast and took off for what I knew would be a very long, very difficult, hot, humid run.

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The first 10 miles flew by, I kept as close to a 9:45-10:00/pace as possible. I was eating Honey Stinger gels every hour and drinking plenty of water. I figured the best defense I had in this weather would be to front load as many calories as possible so later when I didn’t feel like eating in the heat, I wouldn’t bonk. For the most part, this worked.

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Around mile 14.5 I met Cameron’s parents on the Capital Crescent Trail and took an 8 minute break. They had the station stacked! Coconut water, a Honey Stinger Waffle and orange slices. I ate as much as I could and took off again with the coconut water and a fresh bottle of water in hand. I was so surprised by how many people were out biking, walking and running that morning. It was seriously disgusting out. I had to chew the air and paddle with my arms to move forward.

My next meet up was with Deena. This is where I started having trouble. Checking in with myself, like I often do in distance runs – body felt excellent, brain was alert, I was super fueled, but of course in humidity like this, I was having trouble. Mile 20-24 was rough. I couldn’t take a deep breath. I could only inhale short, shallow breaths. I don’t have asthma, but I can imagine this feels similar like breathing through a straw. The humidity simply wouldn’t allow normal airflow to my lungs. Which made me anxious, angry and upset. My body was more than ready to run, but the humidity stopped me over and over again. I was walking more than running trying to make ground to get to Deena. I was over 45 minutes behind my scheduled meet up.

After the longest walk/run segment of this race, I made it to her. I trudged over to a wooden railing, sat down and felt my face get hot and my eyes tear up. I couldn’t control it. I was upset I was so behind schedule, I was frustrated the run was going to take longer than I wanted, I felt bad I made her wait so long, I still couldn’t take a deep breath (which after all the slowing down was very disheartening.)

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Deena gave me everything I needed, a pep talk and a Coca-Cola. Then we started our 4 mile segment where Cameron would meet us. The caffeine and sugar helped a ton, and I needed the company during those last miles. Walk/running and catching up on life made the few miles go by faster than the previous ones and soon we united with Cameron and he joined us for the final 2 miles.

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Finally done!

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It was a long race, i felt good through 21 miles and if it wasn’t 100 degrees and could breathe normally, i feel like i would have completed the 31 miles feeling strong. At the end of the day, it wasn’t about me or a time goal. It was about the money being donated to the National MS Society ($1250 total!) and running the 31 miles to signify my 31st birthday.

Once we showered we headed to lunch at Full On. Had a glass of deserved sangria and a crab cake sandwich.

Then I napped. For like 2 hours according to Cameron. Next on the day’s agenda was a Nationals game. It was Star Wars Day at the park and the perfect way to end the day.

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Sunday was spent sitting on the couch, rehydrating, dehydrating, Olympicizing, and movie watching…oh and eating tiramisu and macaroons.

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Someone loves sugar as much as me…

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Last Week

Monday: Crossfit

Tuesday: 8m interval (6 x 800s @ 6:35/pace)

Wednesday: Crossfit

Thursday: 9m tempo (6m @ 7:49/pace)

Friday: Rest

Saturday: 31m ultra

Sunday: Rest

Total Miles: 48

What’s your favorite birthday dessert?

 

 


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The 50K Course!

Ultra training is finally coming to an end! I’m happy because I know all these weekend miles have prepared me to run 31 miles for my 31st birthday next weekend. I’m sad because I just started feeling comfortable with these crazy double long runs, but with Hanson’s Marathon training plan I’ll still be doing back to back weekend runs. The volume will be scaled down though. I’m ready to run 31 miles and get right back to the marathon. My head is in the right place for the training and hopefully a fall PR.

I finished scoping out the course for next weekend and it is pretty cool. It kinda connects all the trails i’ve been running since I moved out here 4 years ago. I can’t believe i’ve been living out here for four years and that i never knew how all these trails connected.

I’ll start on Sligo Creek Trail which is an asphalt trail, then head into downtown Silver Spring which is a huge switch from the shaded trail.

Then I’ll cross the DC border and head onto another connector dirt trail. Hopefully the change of surface will benefit me during this later part of the race.

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pretty horse stables near the trail

I have one 5 mile out and back portion that will be on the Georgetown Branch Trail, again a dirt path. Once that out and back is done i’ll be on Rock Creek Trail heading north on my normal stomping ground ending at Lake Needwood.

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I’m trying to take one day at a time right now, but i can honestly say i’m getting really excited to see what I can do with the marathon in 15 more weeks. Sounds like a lot of time, but i know it will fly since i’ll be having so much fun.

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OK, now i have to give a GIANT thanks to all the people who donated to the National MS Society. I was able to raise $940.00!! And since I’m a runner i have to make sure i’m ending on an even number, i’m donating the final $60 so I can write a big fat check for a thousand dollars.

I can’t tell you guys enough how thoughtful and gracious you all are. This was exactly what I wanted for my birthday. We’re giving to a great cause and all of you helped make it possible. I will be doing a small giveaway containing a few of my favorite running essentials for those of you who donated. I will contact the winner at the end of the week. Keep passing along the good vibes! Remember it’s the small things in life that make it worth living.

Monday: 5.3m easy 9:50/pace

Tuesday: 8m interval (8 x 600s @ 6:22/pace), 20 min upper/core

Wednesday:  Crossfit

Thursday: 8.5m marathon tempo (6m @ 7:49/pace)

Friday: Rest

Saturday: 15.5m long 9:30/pace, 5000m row

Sunday: 14m 9:53/pace

Total Miles: 51.3 (weekly mileage PR!)

Any tips for running a 50K?

Who’s marathon training? 

 

 


24 Comments

I Broke Her!

Every Saturday this summer I have been out for my long run. Every person, biker, walker, runner, stroller, doggie I pass I try to say “hi” or give a smile or small wave. If i’m not completely out of breath, I’ll happily say, “Good Morning.”

Now let me paint a small picture. I’m from Indiana. I’m a midwesterner. I grew up knowing my neighbors, my manners, being friendly and polite, especially to strangers. (Trump could have used a midwestern upbringing but don’t get me started.) When I moved to the east coast, and i know i’ve mentioned this several times through my blog, many people just keep to themselves and don’t say hi. It bothers me. Maybe it’s because i’m a people pleaser, or maybe because i believe it’s the little things in life that make the world go round.

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from saturday

There’s a woman, maybe in her 50s, that walks the trail every Saturday around the same time I’m out. She’s always alone, no friends or walking companions, no headphones or ipods. Just quietly shuffling along the trail to get her morning exercise in. I’ve said hi to this lady at least ten times this summer. There was even a day I ran past her twice (remember i do a lot of out-and-backs) and she has never said a word. However, she stares like i’m a little harlot with no shirt on. She sneers at me. Her eyes go wide then narrow all in an instant.

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runner’s saving grace!

Naturally I think this lady (and i have to call her lady now cause i’m pissed) is a total B. How many times can i look a person in the eyes and say, “Good morning.”? I’ll tell you how many. As many as it takes because i’m NICE and I’m from the Midwest!!!! And of course I understand that sometimes people are just generally distracted in their own world. Listening to headphones, or concentrating on their workout, or maybe don’t hear or see me. I understand that.

I think it’s super strange that i’ve been working at the same gym for almost 4 years and there are MANY people I see on a daily basis that ignore me completely. And again, it’s me saying, “Hello” “How are you” “Good to see you.”As persistent I am with being polite they are just as persistent at ignoring me. I totally understand where Adele is coming from.

But then, I had a small victory this past Saturday. The old lady softly spoke, hi when I passed by with the weekly greeting. She almost stopped me dead in my tracks because it was so unexpected. I could have hugged her. I didn’t because it probably took a lot for her to say hello to me.  I finally broke her down.

Killing people with kindness works. For every person that doesn’t say hi, i will forever think of her and remember that being cold and unfriendly is never the way into someone’s heart. Please, please be nice to strangers. You never know what kind of day, week or year they’re having. A kind gesture can turn someone’s day around and with so much hate in the news this is all we have to fight back with.

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What are you looking forward to this week?

Do you smile, say hi, nod, wink, peace sign while passing people? 


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Phone Dump Friday! #9

Tuesday: 7.5m intervals 12 x 400s @6:07/pace, 25 min core

Wednesday: 7m easy 9:40/pace

Thursday: Rest

Quick check in! Saw the orthopedist yesterday and my knees look fantastic. No major issues. He thinks i may have either a small bone bruise on the lateral side, or a possible minor tear of the meniscus. He wasn’t worried about either because I wasn’t in pain and said I would have experienced a lot of swelling and pain if it tore (which i did not have any swelling.) He gave me the go ahead to marathon train and prescribed ice to the knee after running for the next several weeks as precaution. Yay to that!

And cheers to the weekend! I’m so excited to finally get back to a long run! Wish me luck and enjoy the picture dump below.

OH and thanks again for everyone who has donated to my fundraising page for the National MS Society–exceeded the goal of $500, so i’d like to hit a new goal of $1000! https://fundly.com/run-for-ms

Gotta appreciate the attempt to smile while carrying a heavy weight up and down hills… #IneedtodoanotherSpartan

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A few extras from the wedding we attended earlier this month…

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If only all bathroom mirrors had this cloudy texture to it… #nofilter

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Baby deer in our neighborhood.. they’re so tiny!

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After run donut…

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This pup…

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This sky…

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This game

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Missing Colorado…

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And the time Cameron caught me taking selfies..and then wanted to partake…

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How long are you running this weekend? And how is the humidity near you?
Favorite post long run indulgence?


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Summertime Things

Monday: 5000m row

I mentioned on Instagram this was a rough week for running. It was 100 degrees and humid all week. Every run felt 10000x times harder than they should have and to top it off, my knee wasn’t liking impact this week. I cut Saturday’s run short and eliminated the double long run this weekend. I’m getting it checked out this week because I don’t want to start marathon training with an injury!

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Other than the 5:30am alarms for runners to beat the heat and get the early miles in (we are a crazy bunch aren’t we?) I feel like summer is a great time to be more social and get outside! I’m happiest when I’m charging my solar powered batteries.

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We went to see Brand New and Modest Mouse at an outdoor concert recently…❤

Ate hot dogs and had a few brewski’s at Nationals Park for a great night game…

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We’ve done brewery tours, hiking, lake housing, dog beaching…Basically anytime we can be outdoors we take the day and do it!

REI has outdoor activities happening all summer long in the DC area! I thought i’d share a few of their upcoming events, some are free some are not, but in any case, if you need an idea for something to do, their activities can help!

·         REI Run Club Party, 8/16/2016 – Following our weekly Run Club, we’ll gather around the campfire for drinks, s’mores and stories. We’ll run 6:30–7:30pm, and meet up at the REI Community Space immediately after. [Free]

·         Learn to Stand Up Paddle Board, 8/14/2016 – Come learn everything you need to know to get started with stand up paddle boarding. In this class, you’ll learn proper stance, essential paddle strokes, turning techniques and more. [$70 members/$90 non-members]

·         Refresh Your Run, 8/25/2016 – Ready to run away from politics for a while? In this class, you’ll learn training and technique insights to help you get back in shape and/or prepare for your upcoming 5-10K or more. [Free]

·         Patapsco Trail Fest, 9/17/2016 – Now here’s our kind of convention: an entire weekend uniting mountain bikes, runners, hikers and campers. Join us for bike and trail races at this premiere event in the Patapsco Valley! [Info/tickets on event website]

July 11-17 Recap

Monday: 20min core, 20 min shoulders/triceps

Tuesday: 7m easy 9:14/pace

Wednesday: 6m easy 9:30/pace

Thursday: 9m easy progression 9:00/pace

Friday: 20min legs (resistance band work, glute/hips)

Saturday: 11m long 9:24/pace

Sunday: 12.1m long 9:09/pace

Total Mileage: 45.1

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July 18-24 Recap

Monday: 5000m row

Tuesday: 8.3m easy 9:00/pace

Wednesday: 20 min core

Thursday: 5m easy 9:50/pace, 25min shoulders

Friday: 6.1m easy 9:24/pace

Saturday: 11.3m long 10:38/pace

Sunday: Rest

Total Miles: 30.7 (low miles because of knee)

What are your go-to summer activities? 

Has anyone tried REI’s (or another running/fitness) group event?

 

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