Sunday, February 27, 2011

Complete: Week 5 of Marathon Training

I can't believe I am already 5 weeks into training and that there are only 13 more weeks to go!

Monday scheduled: 3 mile run
Monday actual: 4.5 miles hills on the treadmill, strength training for shoulders

Tuesday scheduled: 6 mile run
Tuesday actual: 6 mile run 48:36 8:06 pace

Wednesday scheduled: 3 mile run
Wednesday actual: 4 mile run w/ speed work (5 x .25 at 5K race pace), strength training for back, push ups 5 x 15

Thursday scheduled: 6 mile run
Thursday actual: 6 mile run on treadmill 1% incline 48:33 8:05 pace

Friday scheduled: Rest
Friday actual: Rest

Saturday scheduled: 12 mile run
Saturday actual: 13 miles 1:44:17 8:02 pace, ran the Rock CF Half Marathon course on Grosse Ile w/ dad - cold & breezy!

Sunday scheduled: cross train
Sunday actual: 28 mins AMT 4% & 10%, 5 mins 8% cool down, upper body strength training (biceps, triceps, shoulders, back, chest), core work

Schedule Total Mileage: 30 miles
Actual Total Mileage: 33.49 miles
Weight: 122lbs

Friday, February 25, 2011

~Five Favorites Friday~

To make my boring blog a bit more interesting, I am going to start posting 5 favorites on Friday! I can share with you some of my fitness and non-fitness faves.

In no particular order...

#1: Under Armour Escape shorts

I love these shorts! They are the most comfortable shorts I have ever ran in. I own multiple pairs and refuse to run in any other brand. They are light weight with built in liner. They almost feel as if you are wearing nothing at all. The inner lining at the waist band does not rub and is soft on the skin. The price is right too! $29.99 but I find them for less than $20 on or on the clearance rack at my locals Dick's Sporting Goods. Try these shorts!!

#2: Garmin Forerunner 305

Some may think it's big and bulky, but after the first couple times I wore it, I was used to it. Now, I can barely tell I have it on. I have no idea how I went so long without owning this lovely device. I am one of those that constantly needs to know my distance and pace. What I love most about this is that when I am running in areas where I may not know how far I am going, my Garmin is there to tell me. And again, the price is right! Chris purchased for me in May of 2010 on Amazon for $148, heart rate monitor included. I must admit, I have yet to use the heart rate monitor. Maybe I will make that one of my 2011 goals.

#3: Trader Joe's Crunchy Almond Butter & Roasted Flax seed

Hands down, the best almond butter! I love the crunchy of the almond pieces and the flax seed. I eat this dollops on oats, spread on toast, with banana or just a big scoop on a spoon. It's $4.99 per jar. A little high in my books, but totally worth it!

#4: Pyrex glass bowls w/ lid

About 4 years ago, I purchased a set of these (thanks to the husband telling me to) while out at 4am shopping on black Friday. With the rebate and sale price, I think I paid less then $10. Since then, we have purchased 2 more sets. I love these! Not only are the great for storing leftovers, but I use them daily for transporting my lunch. I use the large round for my salads, the small round for my oats and the extra small round for my nut butter. They are microwave and dishwasher safe. Get yourself a set and thank me later.

#5 MAC Lipglass in Oyster Girl

I have been using this lip gloss since summer of 2005 and rarely, if ever, use any other shade. I love this stuff and will be so heart broken if they ever discontinue this shade.

Rest Day!

Ah, just what I need.

Unfortunately, I am not relaxing on the beaches of Aruba with a beer as pictured above. But I am taking the day off from running and working out. My legs are thinking me. Yesterday was rough. My muscles were tight and my legs were screaming at me all day. Then I look at my training and ask myself why? It's not even close to being that intense! Some of my favorite bloggers run a whole hell of a lot more than I do and I dream of reaching their levels. How can I if I am this sore after 8 days of running?

Then it hits me. Do I foam roll? Nope. Don't even own one. Do I stretch like I should? Not at all. I do a few measly stretches after a run and call it a day.

If I intend on running longer and faster, I need to make sure I take care of my muscles. I will be purchasing a foam roller this weekend and starting tomorrow after my long run, I will make sure I stretch. a lot.

Tuesday, February 22, 2011

Complete: Week 4 of Marathon Training

one more week closer! I feel I had another successful week of training. Although I am using Hal Higdon's intermediate training, I am also slightly modifying it.

I ran my long run with my dad this week. It felt great to A. get back to running outside and B. to run with my dad.

Here is how week 4 training went.

Monday scheduled: 3 mile run
Monday actual: easy 3.1 mile @ 0.5% incline 26:50 8:39 pace (sore shins), strength training for shoulders

Tuesday scheduled: 6 mile run
Tuesday actual: 6 mile run 48:23 8:03 pace, core work

Wednesday scheduled: 3 mile run
Wednesday actual: 4 mile run on treadmill 32:23 8:05 pace, upper body strength training, push ups 6 x 15

Thursday scheduled: rest
Thursday actual: easy 3.1 mile run on treadmill 27:06 8:44 pace

Friday scheduled: 6 mile pace
Friday actual: rest

Saturday scheduled: 11 mile run
Saturday actual: 11.59 mile run 1:32:15 7:57 pace - windy run in Toledo, OH w/ dad

Sunday scheduled: cross train
Sunday actual: easy 3.1 mile run on treadmill 1% incline 26:22 8:30 pace, core work, strength training for biceps & triceps

Schedule Total Mileage: 29 miles
Actual Total Mileage: 30.89 miles
Weight: ?

Thursday, February 17, 2011

It was only a matter of time

My initial reaction to the Boston registration and qualifying time changes was sadness and frustration. My goal for the May marathon is to run a Boston qualifying time. I was so upset when I realized that even if I do run a BQ, my chances of actually getting in are slim to none! But that more I thought about it, the more I realized I am being silly. It's just a marathon. There are plenty of others to choose from.

The more I thought about how my dream of running Boston will most likely never happen, the more I realized that I am ok with that! If I do BQ this may, I will always have those results. I am in control of running a qualifying time and the BAA is in control of registration. It is what it is and complaining will not change that.

In 2013, the time I need to run drops from 3:40 to 3:35. So, I am going to shoot for reaching the 3:35 time a year in advance! Bring on the speed work!

Sunday, February 13, 2011

Completed: Week 3 of Marathon Training

*I added a few photos to my previous post. Why oh why can I not take a good racing photo??!!

Moving on.

Sunday scheduled: cross train
Sunday actual: bike 45 minutes/17.66 miles, strength training; biceps, triceps, shoulders, chest, core

Monday scheduled: 3 mile run
Monday actual: 4.03 miles on treadmill 35 minutes 8:14 pace

Tuesday scheduled: 5 mile run
Tuesday actual: 5 miles @ 1% incline on treadmill 39:53 7:58 pace, P90X Ab Ripper X, push ups 5 x 15

Wednesday scheduled: 3 mile run
Wednesday actual: 3.1 mile run on track (not sure of my time. Garmin stopped working) P90X legs

Thursday scheduled: Rest
Thursday actual: Rest!

Friday scheduled: 5 mile run
Friday actual: 5 miles mgp on the treadmill at 1% incline 40:22 8:04 pace

Saturday scheduled: 6 mile run
Saturday actual: 3.26 easy run on treadmill at 1% incline 30 minutes 9:12 pace (moved my 6 mile run to Sunday and Sunday's cross training run to today), strength training: upper body lifting, core

Sunday scheduled: cross train
Sunday actual: 4 mile race 28:48 7:12 pace, 2.09 mile cool down run 17:32 8:24 pace

Schedule Total Mileage: 22 miles
Actual Total Mileage: 26.48 miles
Weight: 122lbs

Riverview Winter Fest 4 mile race results

I accomplished my goal for today's 4 mile race and my first race of the 2011 season! I wanted to break 30 minutes. I came close last year, but you know what they say, close only counts in horse shoes. I ended up finishing in 28:48 with a 7:12 pace! I did not expect to finish this well. The temps were great but the wind was brutal. I did go against the one thing I said I would never do; I ran with my MP3 player. I only put one ear bud in and shut it off towards the end. I just wasn't feeling this 'breaking 30 minute' goal and wanted an extra push. This race was a gun start, D tag finish. My Garmin said I ran 28:45, with a 7:05 pace but I go with the official timing companies results.

After I finished, I headed back out for a slow 2 mile run to cool down and get a couple additional miles in.

Overall, today was a successful race and a great way to kick off my 2011 racing season.

Official Results:
Finish Time: 28:48
Pace: 7:12
Age Group Place: 2nd out of 30
Gender Place: ?
Overall: 51 out of 415

Friday, February 11, 2011

Riverview Winter Fest; first race of 2011

On Sunday I will be running my first race of 2011. I've run this race twice before; in 2008 and in 2010. It's a nice course that starts at a local junior high school, goes through the neighborhood, around a park and finishes back at the school.

Usually the weather is bitter cold! In 2008, it was -13 with the wind chill. In 2010, it was 26 degrees. This year, we will have a heat wave. The high on Sunday is 35, low 30. Anyway, I am really hoping to beat my time from last year. I wanted to run it in under 30 minutes last year, but finished just a few seconds shy with a time of 30:04, 7:31 pace. In 2008 my time was 34:51, 8:43 pace.

I am pretty pump to wear some of my new gear too. Since I have been such a stinker about running in the cold, I have yet to use my sweet new purple Nike 1/4 zip & matching headband or my new running gloves. Maybe this race is what I need to kick myself in the butt and move from the warmth of the gym to the elements outside.

Hopefully I will have a sub-30 minute result post on Sunday!

I will leave you with photos from the race in 2008 and in 2010.

2008; Dad and I approaching the finish line

2010; around the 1 mile marker

Monday, February 7, 2011

Completed: Week 2 of Marathon Training

Last weeks training went really well. I felt like I had better quality work outs versus week one. I hope to maintain this through out the next 16 weeks!

Sunday scheduled: cross train
Sunday actual: 45 minutes stationary bike/11.15 miles, strength training: biceps, triceps, back and core

Monday scheduled: 3 mile run
Monday actual: 3.1 miles on the treadmill at 1% incline 24:49, 8:00 pace

Tuesday scheduled: 5 mile run
Tuesday actual: 8.1 mile run - first two-a-day: A.M.- 5 miles on the treadmill @ 1.5% incline w/ easy/hard alternating speeds 44:00, P.M.- 3.1 miles on the treadmill at 1% incline 26:23 8:31 pace

Wednesday scheduled: 3 mile run
Wednesday actual: 3 mile run on the indoor track 22:30 7:30 pace, strength training; legs, 45 minutes snow shoveling

Thursday scheduled: Rest
Thursday actual: strength training; biceps, shoulders, push ups 3 x 15, core

Friday scheduled: 5 mile run
Friday actual: 5 miles on the treadmill at 1% incline w/ negative splits 41:39 (mile 1 8:49, mile 2 8:34, mile 3 8:20, mile 4 8:06, mile 5 7:54)

Saturday scheduled: 9 mile run
Saturday actual: 9.1 mile run 1:15:29 8:17 pace, strength training; back

Schedule Total Mileage: 25 miles
Actual Total Mileage: 28.3 miles
Weight: 123lbs

Wednesday, February 2, 2011

Word verification

I just turned mine off. Sorry readers! I had no idea it was set to 'yes'.

Snow day? Not for me.

My drive to work. On a freeway that is usually heavily traveled Monday-Friday. Today, it's a ghost town.

This is the reason I busted out my first two-a-day of 2011. I wanted to get todays mileage in just in case I was unable to leave my house. Well, the weatherman was slightly off. Yes, we got a lot of snow, but I was not snowed in. In fact, I came to work. 3 hours late, but I went. So, I am going to run tonight. I will be over my training programs suggested mileage but I don't see how that could be a bad thing. And besides, I am crazy to not take full advantage of the empty gym tonight!