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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? 

 

 


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What I Do Before a Long Run + 26.2 Training Starts NEXT WEEK!

Just as planned, I dipped my toes into a speed session last week. An 8 mile run with five of those miles at a 7:30/pace tempo. That went well. The next day I did my usual body weight leg day which consisted of about 20 minutes of very basic exercises: light weighted squats (40lbs), TRX balance lunges and TRX pistol squats. I don’t know if it was the combination of speed & strength but Saturday I was still feeling sore legs…

When the alarm buzzes on a Saturday, usually 6:00am, the first thing I do is press the ON button for the coffee to start, then I take LE out for her walk and to get a feel for the outside temps to prepare for my run.

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sleepy pup

Once we get back I chug a large glass of water, move onto coffee, check emails and blogs while i stretch out my legs.

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I try to multi-task as much as possible while i’m waking up so I can get out the door in 30 minutes. I’m not one of those people that can just roll out of bed and run. When i do that i feel like i’m sleep running or something. I like being alert so coffee and stretching will do that real quick.

Once my eyes finally wake up, i pop the contacts in, get dressed and grab what I need for a 2+ hour run.

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I drove about 20 minutes from my house to scout out a connection trail for the ultra i’m running next month. (You can read more about it here, or donate money to MS research here.) I was happy to find that Rock Creek Trail has been updated with a lot of signs, port-o-pottys and lights have been installed in a dark under pass. The trail itself feels super safe, easy to navigate and there are plenty of fountains and toilets.

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Now i can tell you about how craptastic these two weekend runs were. I’m not joking when I said my legs were sore. Every single step I took over 15 miles hurt. I was hopeful that they would loosen up in the first few miles. Nope. Maybe this side stitch will go away. Nope. My muscles tightened for approximately 19,000 steps. And i felt every single step. The side stitch was there from mile 3 to 13, which resulted in a lot of walk breaks. I am always humbled when I see 10:XX miles blink on my watch.

But hey, these long runs are no joke. Cumulative fatigue is a real thing and the hard runs during the summer will make a strong runner for the fall. I didn’t mentally give up. I knew my legs were just tired. <—if that’s not ultra marathon mentality I don’t know what is.

Sunday I set out for 7 miles. Again, i was hopeful my legs would feel better. They didn’t. It was another slow, hot run. There was nothing I could do but enjoy Hello, From the Magic Tavern podcast and look forward to Monday, a day off from leg work.

After the run, we relaxed pretty hard. Just the way we like it.

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I got out my calendar to mark the weeks until Philadelphia Marathon and whoa, I didn’t realize training starts next week! I’ll be following the Hansons Marathon Method (advanced) this training cycle. I’ll slightly adjust the long runs until the ultra is done in August, then follow the plan as closely as possible.

I’m excited about this marathon. My first ever marathon was a 4:28 in Chicago when I was underprepared and undertrained. The last I completed was Chicago again in 2014 when I was extremely burnt out from work and personal life issues. I completed it in 3:50, which was a huge PR, but it was a stressful time to attempt a marathon.

Now i’ve got the mileage and strength to back me up. I’m happy at home and in work. This all adds up to a good time to try the marathon again. Cross your fingers and stay tuned for all the highs and lows of marathon training. File_000 (263)

Last Week

Monday: Rest

Tuesday: 6m easy 8:40/pace

Wednesday: 8m tempo (2m warm up, 5 @ 7:30/pace, 1m cooldown), 45 min upper body

Thursday: 6m easy 9:40/pace, 20min legs

Friday: Rest

Saturday: 15m long 9:43/pace

Sunday: 7m easy 9:42/pace

Total Miles: 42

Has anyone used Hanson Method before? Thoughts?

How was your weekend?

 


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As Seen On My Walk

As you know and are probably tired of hearing. I haven’t been running. Trust me, it’s strange having a running blog where I don’t talk about running fitness. But my next race isn’t scheduled until November, so if i’m taking time off to fully heal, this is it.

Beach Drive

Beach Drive

Yesterday was the first day i had no pain near the knee, and only experienced hip tightness toward the end of the walk/run. I was doing about 4 minutes walking then 1.5 minutes running (at a very easy & slow pace). Running without pain might be one of the best feelings in the world. I’m feeling optimistic that time off is definitely helping, alongside the skill work & glute/hip strengthening exercises. These will finally be up on the blog this week!

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favorite tree on Rock Creek Trail. Best roots ever.

favorite tree on Rock Creek Trail. Best roots ever.

I have been walking on the weekend with a good friend who also is coming back from an injury. And as much as it pains us to see runners along the path, we both are happy to get out and get some miles in! Time soars with lots of girl talk, venting, bonding, animal spotting, nature..all that good for you crap!

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huge bullfrogs…still can’t believe the size of them!

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baby chicks in a backyard near the trail. 🙂 they were SOOO CUTE

It’s great to have a friend in the area who can go for miles and miles & enjoy it. Plus we do breakfast afterward and we hit up one of my favorite places.

Capital City Cheesecake, Takoma Park, MD.

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We got lattes & bacon, egg, cheese sandwiches on multi-grain ciabatta. The small cup was a sample of their plain fro-yo with espresso, carmel & chocolate. It doesn’t look like it, but it was HEAVEN.

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And then I took a few mini cheesecakes home for Cameron (his favorite dessert).

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Lemon Raspberry & White Chocolate Raspberry

Weekly Workout Recap!

Monday: Rest

Tuesday: 20 min StairMill (1 min lateral, 1 min forward for duration), 15 min hips, 10 core

Wednesday: 4000m row, 50 bosu single leg burpee w/pushup, 50 bosu situps

Thursday: 20 min lateral elliptical, 35 min running skill work & sprints! (no pain!)

Friday: Rest

Saturday: Rest

Sunday: 6m walk/running (4-5 walk, 1.5m run), 1.7m walk with LE 

Total Miles: 7.7 walking

Does anyone use walking as a form of cross-training?

Favorite dessert?