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Ok, so I know I have totally fallen off the blogging wagon. Oops. I’ve just been busy doing other things! I’ve made it a habit since the marathon to say yes more and go and do fun stuff! It’s working. I am still running and working out 5-6 days a week, but nothing to write home blog about. My weeks have been looking like this: 2-3 days of running, 2-3 days of lifting and stairmill, 1-2 days of lifting and spinning class. A nice variety, though I would STILL like to add in some Pilates. It just never quite lines up with my schedule.

Anyway, on Monday morning I woke up early to run. I knew I wouldn’t have time after work cause I had a jam packed week of activities but I didn’t end up having quite enough time to run 6 miles as I had planned.

I woke up with about an hour until I would have liked to start getting ready for work. Already, this is not really enough time to do 6 miles.

I got dressed and went into my kitchen for some water. Eeeeee! GIANT COCKROACH. Not kidding this thing had to be the size of my fist. Ok, so I am kidding. It was like the size of my thumb. But still it was in my kitchen! Gross!!!! And it was way too high up for me to reach it. So, I left for my run. Now with about 40 minutes to run.

I ran 1 mile in 10:06

Then I ran a second mile in 10:21

Then about a half mile later I was trotting up 11th street, passing a little pretzel shop.

Let’s pause for a second. Why (why?!) do people eat pretzel’s for breakfast. It makes no sense to me! At work every Thursday there are pretzels for all for breakfast, and everyone eats them. It baffles me.  I digress…

So I’m running passed the pretzel shop and a woman comes barreling out of the store at the same exact moment I am running by. Her pretzel lands on my shirt mustard side down as she body slams into my arm. I said sorry (even though it was totally not my fault). She glares at me, takes a bite of her pretzel, and walks away.

Ok, pause again for a second. Let’s say you were this crazy pretzel lady. Would you ever eat a pretzel off of a strangers shirt? No, didn’t think so. New question. Would you ever eat a pretzel off of a sweaty strangers shirt? NO! Of course not!

So I watch her walk away in shock and then look down to see one of my favorite tops covered in mustard.  I ran inside for some napkins and wiped off my shirt as best I could. Two women who were standing near by watched the whole thing go down and asked if I was ok. They assured me it was not my fault and that crazy pretzel lady was, in fact, crazy.

After that I just ran home. I was very flustered. I finished mile 3 in 9:45. I guess being attacked by a pretzel makes me faster?

I got home and my new pet was still on my wall. Oh boy, what a way to start a Monday. I had maintenance come up and evict him though.

The next day I had a giant bruise on my arm from the crazy pretzel lady collision. It’ s still there actually!

Yesterday I ran a brutal 10 miles. It was so hot and I had a hard time regulating my breathing. I’m really not looking forward to Broad Street. But I’m going to do it anyway and then take a hiatus from long races.

I’m not giving up on racing entirely though because I just signed up for the Color Me Rad run! It’s a 5k and they paint you through out the run. Definitely different!

In other news, I lost my race bracelet. I am SO sad about that. It had come off a few times since I added the full marathon charm, but I noticed every time. I guess it was just a bit too heavy.

Off to enjoy what’s left of my weekend!

–Melissa

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Since the 20 miler, I have been OBSESSED with the marathon. It’s literally all I think about. So, I was reading over my past posts for inspiration and motivation and all that…and I am kind of freaked out now. I have had A LOT of bad runs throughout this training. Yes, I’ve had some great ones (16 miler and 20 miler), but most of my posts start out with “well, this week wasn’t so good”. Soo…I’m pretty nervous now, especially since this week’s long run was another one of those “this week wasn’t so good” runs.

Here is how this week went:

Monday: Cross Training – I went to Spinning again this Monday. It was a great class.

Tuesday: Speed Work – This was a tough one! It was a 10 minute warm up followed by 2×2 miles with 400 of RI between each set, and 10 minutes cool down. Most of my speed work is shorter bursts of speed and then a break, this was TWO miles of speed and the a break. Ouch. But my splits were decent:

Tempo Distance Average Pace
Warm up 1.01 miles 10:15
Speed 2 miles 9:12
RI .25 miles 22:30
Speed 2 miles 8:55
RI .25 miles 17:49
Cool Down 1.04 miles 12:45
Total 6.55 miles

Wednesday: Rest – I worked normal hours this week but I was starting to feel under the weather, and needed a mid week break.

Thursday: Tempo Run – 6 miles. I was so tired, my legs wouldn’t move. It was painful. I think it was the past few weeks finally catching up with me. Oh well…

Mile 1 10:40
Mile 2 11:07
Mile 3 10:52
Mile 4 10:37
Mile 5 13:39
Mile 6 11:07
.15 miles 3:01

Friday: Cross Training – This was A BIG MISTAKE! I worked out with Mom and her trainer and they KICKED.MY.BUTT. It was a fantastic work out (bent over rows, chest press, lunges, burpees, etc. phew I’m getting tired just thinking about it!) and made me realize how much I want to do other things than just run after the marathon, but ow.

Burpees

Saturday: Cross Training – I was going to do my long run this morning. But I literally was so sore that I couldn’t get out of bed. When I woke up I rolled back and forth a few times and thought to myself…how am I going to get out of bed?!?!?! Needless to say, the long run wasn’t going to happen. I went to the gym and ellipticalled for an hour to get my blood moving, but it didn’t help much.

Sunday: Long Run Average-length-really-awful-run – I was still very sore when I woke up this morning, but I wanted to get in my 13 mile run. So I set off slow and steady. My legs felt sore and sluggish at first, but I kept hoping I would loosen up. No such luck. After five miles my legs started to hurt and I kept remembering an article I read about getting injured during your taper. So I called it a day. Unfortunately I was still very far from home. I ended up walking almost the full distance for a total of 11.25 for the day. I am mad at myself for not pushing through/for getting this sore in the first place. I am hoping that I loosen up over the next couple of days! Otherwise…I’m in trouble! Keeping my fingers crossed.

Less than 2 weeks to go!

–Melissa

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I DID IT! No, no…I didn’t run a marathon (yet), but I made it through the big, crazy, scary week on my marathon training schedule that I’ve been scared of since I first planned out this training back in November. I mean really, who runs 20 miles?! (Well I guess me…) This week was also INSANE work wise, I didn’t get home from work before midnight once. It was exhausting and I crashed HARD on Friday. But, like I said…I DID IT! Here is how the week went:

Monday: Cross Training – I took a Spinning class in the morning before work. I have to rush to get ready when I do a class because they end a bit later than I normally finish my work outs, but this was worth it. There was actually a sub teaching the class but it was REALLY good. Great way to start the day.

Tuesday: Speed Work – This week called for a ten minute warm up, then 5 x 2 minutes fast/2 minutes easy, and a ten minute cool down. Wait, what? That’s like…~4 miles! It was so amazing to do just a short, sweet run. I am kind of excited for after the marathon when I can run shorter distances on a regular basis. I want to keep up my mileage for Broad Street, but I can definitely work in some 3-5 mile runs in my training plan (which I will make up after the marathon). Here’s the average paces for the speed work:

Speed Type Distance Average Pace
Warm Up 1.04 miles 10:29
1 – 2 min fast .23 miles 8:35
1 – 2 min easy .18 miles 11:05
2 – 2 min fast .24 miles 8:31
2 – 2 min easy .18 miles 10:51
3 – 2 min fast .23 miles 8:49
3 – 2 min easy .16 miles 12:22
4 – 2 min fast .24 miles 8:25
4 – 2 min easy .15 miles 13:00
5 – 2 min fast .25 miles 8:08
5 – 2 min easy .18 miles 11:16
Cool Down 1.15 miles 11:15
Total: 4.23 Miles

Thursday: Tempo Run – This run was supposed to be 8 miles. But I got home from work around 1:30 am, and I had a crazy, busy day ahead of me. It was no surprise when I hit snooze a few extra times and only had time for 6 miles.Wednesday: Rest – Too tired.

I am calling this a huge victory that I even made it out there for 1 mile. Even still, I felt a bit guilty for not doing all 8, considering I’ve missed a few runs here and there because of my various ridiculous injuries. But, in the long run (ha…pun) I doubt 2 miles will make a huge difference. The splits:

Mile Split
1 9:51
2 10:20
3 9:26
4 9:46
5 9:25
6 9:54
0.06 1:38

I only had time to cool down for .06 miles, which isn’t really enough, but oh well.

Friday: Rest – I wasn’t going to work out this day regardless because I was running 20 miles the next day and wanted to feel rested. But even if I had wanted to I wouldn’t have be able to. I got home from work and passed out the second my head hit the pillow. I don’t think I have ever been so tired in my whole life.

Saturday: Long Run – This was the first Saturday I didn’t have to work in 5 weeks. I set my alarm for early to emulate race day. I wasn’t going to wake up at a ridiculous hour or anything, but I figured 6 would be early enough. But I woke up at 7:30 with my phone half way across my room. I must have turned off the alarm and chucked it in my sleep. This is why I can’t have nice things. I dragged myself out of bed. I did NOT want to go running at all. On the other hand, I wanted to get the run out of the way so I could relax on Sunday. I made my usual pre-long run breakfast– peanut butter on a flax wrap. So good. Then I got back in bed and watched this weeks Modern Family. So good. Then I dragged myself back out of bed and got dressed. Before I knew it I was out the door.

I downloaded an audio book. I chose Ellen Degeneres’ Seriously…I’m Kidding.

I had a few other books in mind but I figured that this would be nice and light and her voice wouldn’t irritate me as much as if it were some random fiction book. It was only 3 hours long, so I figured I could just switch over to music after. This turned out to be a BRILLIANT idea. It made the miles go by very quickly. The book wasn’t great, but I definitely laughed out loud a few times. My favorite part was when she was talking about how crazy people usually have shopping carts. Then she thought that it actually wasn’t such a bad idea since she usually keeps everything in her pockets. She said it could be like her purse on wheels. And she could call it a POW. But then she decided maybe that wasn’t such a good idea after all. I was cracking up, I bet other runners thought I was crazy. Maybe I should have been pushing a shopping cart…

I am debating whether or not to get an audiobook for race day. It really made me zone out during this run, but I don’t know if you are supposed to completely zone out during a race. I’ll have to think about it…

The first few miles I was not feeling so great, but eventually I got into it. I saw a partner at my company running around mile 4, I took a Gu (Espresso flavor mmm) around mile 6, it started to flurry around mile 9. Around mile 10.5 I reached the start of the Drive again and went inside to the little cafe to fill up my CamelBak even though it wasn’t empty yet. They have a water cooler that runners can use for free, though I’m pretty sure it’s just filled with tap water. Still, very convenient.

At that point, it also started BLIZZARDING! I was worried about going back out in it, so I called mom to see if she thought it was safe, and to let her know where I would be in case I ended up in a snow bank. She said to go for it, and off I went. The “blizzard” lasted for about 3 minutes. Then the sun came out again.

Around mile 11 I saw a friend from middle school. Also around mile 11 I took another Gu (chocolate flavored mmm). Around mile 12 I felt myself starting to feel like how I did during the 18 mile run. I didn’t want it to end up like that run, so I took an extra long walking break. It didn’t kill my pace too much, and I started up running again feeling so much better. Around mile 15 I saw the same friend from middle school again. (I also saw the same old man 4 times during my run, kicking some serious butt, and a couple other people multiple times.) Around mile 16 my book ended, and I switched over to music. Around mile 17 I took a 3rd Gu (espresso again). Also around mile 17 I realized that I was going to make it! Around mile 18 I ran out of water but was nearing the cafe again so I figured I would fill up again even though I was almost done. Around mile 19 I stopped at the cafe. I was shaking pretty badly when I stopped. Weird. Then I finished really strong. Amazingly, it only took me a minute longer to run 20 miles than it took me to run 18 the other week. At mile 20 I called mom to tell her I actually did it! Then I walked home for a mile and a quarter for a total of 21.25 for the day (not including the tons of walking I did the rest of the day/night). The splits:

Mile Split
1 11:32
2 11:02
3 11:12
4 10:58
5 10:52
6 11:38
7 10:57
8 10:59
9 10:43
10 10:45
11 10:50
12 13:27
13 10:36
14 10:43
15 10:59
16 11:41
17 11:21
18 11:15
19 10:46
20 10:01
21 18:10
0.25 4:18

I know that I still have 6.2 more miles to run after this until I complete a marathon. I kind of wish I had a 22 miler on my schedule. Most plans max out at 18 miles, 20 miles, or 22 miles. I picked the 20 mile max because the whole schedule seemed like it would work for me, but now one more super long run would be nice. However, there is only 3 weeks til the marathon, and I am officially tapering, so that is not going to happen. I also think that I kind of feel ready for it! This long run totally boosted my confidence. I know I could just as easily have a bad day like with my 18 mile run, but I’m hoping with 3 weeks of tapering I will feel fresh and rested for the marathon. I read an article earlier in the week that basically said that you ARE going to have some really awful training runs, it’s normal. All I can do is not get too cocky after this long run and hope that I don’t have an awful run on race day!

Sunday: Cross Training – I did a very easy 45 minutes on the elliptical. It felt good to get my legs moving again. I read an issue of Women’s Health during my work out. It said that moving a little after hard work outs is one of the best things for recovery. So I covered that! It also said to drink lots of water (working on it as I type) and to get a massage (it’s not just an indulgence! It really helps your muscles). So now I’m off to get a massage!

Total miles: 31.54 miles

This week should be much less crazy work-wise, and training-wise. I think I can get it all in!

–Melissa

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This week was not my best. I only ended up missing one (more) run, and one cross training day. So in the end my back/neck injury thing wasn’t too bad. Here’s what the week looked like:

Monday: Cross Training Rest – I couldn’t move my head again when I woke up in the morning. I was in a ton of pain, and called it a rest day.

Tuesday: Speed Work Rest – Still in a ton of pain. I decided to make an appointment with an acupuncturist. I didn’t think my regular doctor would do anything than tell me to take some pain killers and wait it out. I was already doing that and my neck wouldn’t move and my back was killing me, I needed to take a different approach. I left work early (amazing) and went to acupuncture. I felt immediate relief. I left able to turn my head but my back still hurt a bit.

Wednesday: Cross Training – I kept it very light with 45 minutes on the elliptical. I didn’t want to do anything too strenuous, but it felt good to move again.

Thursday: Tempo Run  Rest – This was also the week that my crazy schedule finally caught up to me. I set me alarm for the morning but literally could not get out of bed. I was so exhausted and decided to post pone this run until Friday. I went to my second acupuncture after work this night. Again, I felt better but still a little off.

Friday: Tempo Run – I waited until after work to do this run since we get out at a reasonable time on Friday nights. I was nervous because I hadn’t run since last Thursday, but I was also SO anxious to hit the road. My legs were itching to run! This called for 1 easy mile, 4 tempo miles, 1 easy mile. I ended up doing a 10k at whatever pace I felt like running because I didn’t want to put too much pressure on myself for the first run back. But I killed it and juuust missed my PR by 18 seconds. The splits:

Mile 1: 9:10
Mile 2: 8:57
Mile 3: 9:20
Mile 4: 9:38
Mile 5: 9:57
Mile 6: 9:33
.2 Miles: 1:46

Not too shabby for my first run back!

Saturday: Cross Training – I hit the gym after work, but ended up not getting there until later than planned so I only had time for an elliptical work out before the gym closed. I wanted to keep this work out very easy anyway because I had an 18 mile run planned for the next morning.

Sunday: Long Run – I wasn’t sure if I was completely ready to do such a long run after the whole neck/back thing, but I also knew that I couldn’t skip this run if I wanted the marathon to happen. I felt off when I headed out for this run. It wasn’t pretty. I think the fact that it was FREEZING COLD probably didn’t help things, but I know I could have pushed myself harder. At one point I touched my face and I realized it was completely numb. I considered finishing the run inside at the gym, but I kept at it when I saw a guy running in shorts. I really was just not feeling it at all today, and my paces showed. I walked A LOT. My legs were tired. I just couldn’t get in the zone today. I’m really, really hoping that this doesn’t happen on race day. Anyway, the terrible splits:

Mile Pace
Mile 1: 10:16
Mile 2: 11:01
Mile 3: 10:49
Mile 4: 11:27
Mile 5: 11:38
Mile 6: 13:34
Mile 7: 12:16
Mile 8: 12:43
Mile 9: 13:24
Mile 10: 14:10
Mile 11: 13:18
Mile 12: 12:07
Mile 13: 13:36
Mile 14: 13:14
Mile 15: 12:26
Mile 16: 12:27
Mile 17: 12:17
Mile 18: 10:18
.76 Miles: 12:42     Cool Down

Yeah….Not so great…But at least it was a PDR. And at least I finished. There is always next week!

–Melissa

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This week was definitely a challenge. I really don’t recommend working 70+ hours a week and training for a marathon at the same time. You will have to give up sleep. God, I miss sleep.

But, as challenging as it was. This week was a success! As I write this post I am definitely on a runner’s high.

Here’s how the week went:

Monday: Cross Training – I hit the gym for some elliptical and lifting. It was standard. I wanted to get in another day of lifting at some point during the week but it didn’t happen. Oh, well there’s always this week!

Tuesday: Speed Work – This was a very complicated speed work day. Ordinarily I just plug in the intervals into my watch and head out. When my watch beeps I know it’s time to slow down. When it beeps again I know it’s time to get speedy. But today called for 1 mile warm up, 1 mile speed, quarter mile rest, 2 miles speed, half mile rest, half mile speed, quarter mile rest, half mile speed, quarter mile rest, 1 mile cool down. To avoid too much stopping and starting of my watch I modified it slightly. But it was still really annoying to have to mess with my watch so much. Here were the splits:

Total Mileage Mile Pace Tempo
1   1 Mile 10:18   Warm up
2   1 Mile 9:19   Speed
2.25   .25 Miles 4:08   RI
3.25   1 Mile 9:04   Speed
3.5   .25 Miles 5:02   RI
4.5   1 Mile 9:12   Speed
4.75   .25 Miles 3:57   RI
5.25   .5 Miles 4:25   Speed
5.5   .25 Miles 4:54   RI
6   .5 Miles 4:29   Speed
6.25   .25 Miles 4:22   RI
7.25   1 Mile 11:59   Cool Down
7.95   .7 Miles 10:50   Cool Down

Nearly 8 miles before work? Not too shabby!

Wednesday: Rest – I really wanted to hit the gym, but I was beyond exhausted. Sleep won. At least I have a nice 15 minute walk to and from the car each day.

Thursday: Tempo Run – I was exhausted again, but I really wanted to get in another run. I didn’t push myself too hard because of how tired I was. It was supposed to be 2 easy miles, 3 tempo miles, 2 easy miles. I told myself after the first 5 miles that I could really take the last 2 miles extremely easy. I ended up splitting mile 6 into an even split of run/walk. Then I took one walking break during mile 7 for a .9/.1 ratio of running/walking. The splits:

Mile Pace Speed
Mile 1: 10:15   Easy
Mile 2: 10:32   Easy
Mile 3: 9:49   Tempo
Mile 4: 10:20   Tempo
Mile 5: 9:48   Tempo
Mile 6: 13:43   Easy
Mile 7: 10:29   Easy
.71 Miles 18:35   Cool Down

Friday: Cross Training – One good thing about my crazy work schedule is I get out at a very reasonable time on Friday’s. I was even able to make it to my favorite spinning class! It was just what I needed!

Saturday: Rest – I’m thinking 2 rest days are going to become the norm for a little while. It’s too much to wake up at 5 every single day. And Saturday’s are just too busy with work/errands/trying to have a tiny bit of a social life.

Sunday: Long Run – I am SO happy with today’s long run. Honestly, I had been dreading it. 16 miles is REALLY FREAKING FAR. But, I knew it had to be done if I really want to do the marathon (which I do!). For me running a half marathon is still really hard but I’ve done it before, so I am confident I can do it again. 14 miles is so close to a half marathon that the distance didn’t completely scare me. But 16 miles, that’s getting into a whole new territory. Well, I kicked some serious butt today if I do say so myself! Here are the splits:

Mile Pace
Mile 1: 10:18
Mile 2: 10:34
Mile 3: 10:45
Mile 4: 10:45
Mile 5: 10:40
Mile 6: 11:13   (?)
Mile 7: 10:54
Mile 8: 11:21   (Gu)
Mile 9: 10:45
Mile 10: 10:21
Mile 11: 10:48
Mile 12: 10:45
Mile 13: 10:51   (Gu)
Mile 14: 10:48
Mile 15: 10:46
Mile 16: 10:43
Mile 17: 20:45   Cool Down
.4 Miles: 5:51   Cool Down

I’m not entirely sure what happened at mile 6. I think I might have lost satellite reception when I crossed over a bridge, because I felt like I was flying and then when my watch beeped to indicate that the mile was done and I saw it was 11+ I thought that was pretty weird. Oh well. I finished the 16 miles (without cool down) at a 10:46 pace. It took me 2:52:23 to do the 16 miles. This is right around where I would like to be on marathon day. I called mom when I was done with my run and she cooled down with me and then took me to lunch. Then as we were walking back to my apartment she had a brilliant idea that I go to the new massage place that opened around the corner from me. So I booked an appointment for later this afternoon. 70 hours of work in an uncomfy chair + 16 mile long run = time for a massage!

Hoping I make it through another crazy, insane week!

–Melissa

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This week was a big test for me. I needed to see if I could make marathon training fun again. I talked with a co worker who said that if it was easy and fun everyone would do it. Good point. I read somewhere that only 1% of the population has run a marathon. Pretty cool. I am starting a rotation at work that is going to be very demanding of my time. I have decided that I want to do the marathon again, but now I’m afraid it might not even be humanly possible. I’m going to try to make it work, but I’m still reserving the right to drop down to the half marathon if I can’t get in enough training. I start my rotation tomorrow so I think I’ll be able to get a better idea after working for a few days.

This weeks recap:

Monday: Cross Training – I did elliptical and upper body weights. Nothing too out of the ordinary. I did it before work, I’m going to have to do all my work outs before work for the next 6 weeks, so it was good to try it out. Unfortunately I couldn’t manage to fit in any other morning work outs the rest of the week. Uh oh.

Tuesday: Speed Work – This workout was a mile warm up at a 9:10 pace, phew! I rounded it out for 10 minutes of warm up. Then it was 4×800 with 90 seconds of rest in between each set. The 800 splits were paced at 9:42, 8:29, 8:43, 8:38. Then I cooled down for a mile. The total for the day was 4.8 miles. I’m not sure what happened with that first 800, but I managed to pick it up and be right around my goal pace for the other 3 800’s, so this was a pretty good run.

Wednesday: Cross Training – I couldn’t wake up before work as I mentioned before, and I had plans after work. So I ran to the gym at lunch. I did a great 20 minute elliptical workout:

minute cross ramp resistance
1 10 5
2 10 10
3 10 15
4 10 20
5 5 10
6 10 10
7 15 10
8 20 10
9 10 5
10 10 10
11 10 15
12 10 20
13 5 10
14 10 10
15 15 10
16 20 10
17 20 20
18 15 15
19 10 10
20 5 5

I finished up with some upper body weights before I hurried home to shower and go back to work.

Thursday: Tempo Run Rest – Oops. I skipped my tempo run this week. It was supposed to be 1 mile easy, 5 miles tempo. Tempo runs are usually my favorite run of the week. But I was invited to a happy hour, and didn’t end up getting home in time to do it.

I didn’t feel guilty at all. I would have done it on Friday instead, but I wanted to run my long run on Saturday (not sure why, because in retrospect I could have done it today instead…) so I just skipped it all together. Oh well. There’s always next week.

Friday: Cross Training – I just did an easy hour on the elliptical. I wasn’t feeling like doing anything and wanted to be somewhat rested for my long run.

Saturday: Long Run – 14 miles!!! This was my PDR! (Personal Distance Record) After last week’s disaster long run, I decided to try a new approach. I didn’t think I would ever, ever do this. But, I needed a way to mentally battle the 14 miles. Enter: planned walking breaks. I decided that I would run .9 miles and then walk .1 mile until that became too much and then switch to running .4 miles and then walking .1 mile. Overall my pace was around 11:20 (waaaay slower than I had originally planned on running this marathon, but more realistic these days I think). The splits: 10:44, 10:49, 10:35, 10:55, 10:48, 12:57 (longer walking break to eat a Gu), 10:56, 10:54, 11:39 (started with the .4/.1 ratio), 11:21, 12:56 (Gu), 11:47, 12:31, 10:17. Then I cooled down with walking for a mile, so technically I covered 15 miles in a little under 3 hours.

Sunday: Cross Training – 25 minutes elliptical, 10 minutes biking, upper body weights. It was good.

This week is a step back week. I’ll only (haha only) be doing 12 miles for my long run. But my tempo run will be 8 miles. Should be interesting to squeeze in an 8 miler before work one of these mornings…

–Melissa

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This was not a good week. My runs were terrible. I know that not every run can be great though. So hopefully next week will be better.

Monday: Cross training – I headed to the gym before work for a half hour of elliptical and a half hour of weight lifting. Nothing too out of the ordinary.

Tuesday: Birthday Speed Work!!! – I started with a mile warm up at a9:57 pace. Then I did 6 x 800 with 90 seconds rest in between. My 6 half mile splits were: 8:30, 7:18, 8:42, 7:12, 8:14, 8:52. Then I cooled down with a mile at 9:32. I walked until I got home for a half mile for a total of 6.05 miles.

Now I know that the splits SOUND good. But, this was terrible. I felt awful the whole time and it was just not fun. I think I will try to tone it down a little for next week’s speed work.

Wednesday: Cross training – I almost overslept so I only had time for 15 minutes of elliptical and 15 minutes of weight lifting. It was too short, but better than nothing.

Thursday: Tempo Run – I had a pretty crazy day which involved me going to New Jersey for a birthday dress I had put on hold. But I didn’t end up getting that dress and spent way too long shopping. But! I found a dress I had been wanting for a while on a super great sale!

I didn’t get home until really late and went for my run much later than I had hoped. Luckily I only had to run 5 miles instead of the 6 that I had been running in past weeks. The splits: 9:15, 9;27, 9:35, 9:14, 9:02. Then I cooled down for .4 miles.

Friday: Rest – I wanted to wake up early and go to work out with mom. But, I didn’t sleep very well and decided that sleeping and skipping this work out would be better for my marathon goals.

Saturday: Long run – I had 12 miles on the schedule today. It was horrific. My legs would not listen to my brain. I started off slow in hopes that I could finish strong. That didn’t turn out so well. I started off slow and then crashed and burned. I ended up walking a lot. I would run for one song, and then run/walk whenever I felt like it for the next song, and kept alternating. It worked to get the run over with, but it was much slower than I had hoped. I ended up running the whole last mile and pushed really hard to finish strong. Then I cooled down with walking until I got home. The splits:

Mile 1 11:39
Mile 2 10:57
Mile 3 10:48
Mile 4 10:36
Mile 5 10:37
Mile 6 11:35
Mile 7 12:38
Mile 8 11:16
Mile 9 12:07
Mile 10 11:43
Mile 11 14:20
Mile 12 9:58
Cool down .96 18:45

I was disappointed with the run. But like I said, not all runs can be perfect. I run 10 miles this week and 12 the week after so hopefully those will go more smoothly.

Sunday: Cross training – I ellipticalled for 1 hour.

Total miles: 23.45 miles

So tired from birthday weekend. I’ll try to write more next week!

–Melissa

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