Boston Marathon training week 12

Last week was a really solid week of training! 1st week over 40 miles and 1st week running 6 days. My legs felt amazingly well.

46.1 miles total

Monday
6 miles, 48:35, 8:06 pace (did pick it up intentionally the last 3 miles to be sure to make it home before my hubs needed to leave for work!)
did 1/2 of the 21 day fix extreme leg workout – each round of 4 exercise has you do 2 sets of each – so I did 1 set of each – didn’t want to make my legs too sore)

Tuesday
8 miles in the RAIN, 1:03:08, 7:54 pace
found a new running buddy!!!  yay!!! :)

Wednesday
4 miles easy, 33:33, 8:21 pace
21 day fix arms workout

Thursday
tempo on the ‘mill – goal was 8 miles @ MP, only squeaked out 6 … gotta start somewhere
7 miles total after 1 mile warm up – 6 miles average 7:28 pace

Friday
6 miles, 50:13, 8:20 pace
75 minute hot yoga

Saturday
15 miles, 2:01:42, 8:06 pace
Best of Seattle loop – 1 of my favs! :) And so excited about my new long run buddies!

Sunday
SKIING!! – only half day of it, but after the week, I know my legs will be TIRED on Monday!

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Boston Marathon training week 13

(just a reminder, I count DOWN in my week #s rather than up – so week 13 means 13 weeks to go!)

13 weeks?!  Yikes!!! I feel a bit behind, but I am where I am and I am finally getting in my groove of consistency to up my training.

39.3 miles, 5 days run

Monday
6.1 miles, 50:37, 8:17 pace
30 min cardio fix extreme*

Tuesday
tempo/speed intervals on the treadmill
“3-2-1 work out” copied from Hungry Runner Girl
8.4 miles total, 1:06:06, average 7:53 pace
1.1 mile warm up
3 miles hard – CMP – 7:30 pace = 22:30
.4 mile recov (3:30)
3 miles harder – GMP – 7:13 pace = 14:25
.4 miles recov (3:53)
1 miles hardest – 6:45
1/2 mile cool down
(CMP = my marathon pace from Eugene, GMP = my goal for 2016 – more on that soon)

CXworx core class (30 min core class at my gym – abs, butt, back, a bit of everything!)

Wednesday
5.71 miles, 48:26, 8:29 pace

Thursday
30 minute upper fix extreme workout** and 10 minute hard core***

Friday
5.06 miles, 42:58, 8:30 pace
it was POURING down rain :(

Saturday
14 miles, 1:55:40, 8:16 pace
great long run and perfect prep for Boston – early down hill, miles of flat, and BIG hills at the end 

*Beach Body Cardio Fix Extreme is part of the 21 day fix extreme DVDs. I love these 30 minute workouts! – they are TOUGH!!  This is their description of cardio fix extreme: “Combining weighted cardio moves with traditional metabolic training intervals keeps your heart rate soaring.”
**part of the 21 day fix series too – “By alternating opposing muscle groups, this no-rest upper-body workout will help shred your chest, back, shoulders, and arms”
***also 21 day fix

 

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time to write again

After writing throughout my training for the Eugene Marathon, I totally STOPPED writing after the marathon. I never even wrote a race recap :(  I started to several times, but never finished.  Overall the race was great, I set a 9 minute PR, and felt good *most* of the race.  But I think that was my biggest issue and the reason why I was not super pumped after the race. I want to run a marathon where I feel GREAT and STRONG the whole race!! Maybe that isn’t possible … but it’s what I want.

Maybe at some point I’ll recap the race more but for now I am going to move on.  I am training for the Boston Marathon. Only 88 days to go!!!

 

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some of my favs from this training cycle

I read about these arm warmers in Runner’s World.  The company, Louva Gear, was started largely out of frustration for how expensive little sleeves you wear on your arms can be!  I have another pair – yet between on affordable these are, from what I had read about how soft they are, and how they have thumb holes – I wanted to try them.  And I am so glad I did! I LOVE them!! :)  They are softer and warmer than my other pair.  If it’s a really chilly morning in Eugene next Sunday (AH!!!) I’ll wear these for the first few miles.
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THIS has become my routine on long run mornings.  I had tried eggs for a while, but oatmeal does my tummy a lot better.  And of course my big mug of coffee :)  I also have a banana with peanut butter and then a Gu shortly before I start.  I try to eat 1+ hours before my run.  On race day I’ll do about 90 min before.
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My newest compress socks.  My zebras :)  I needed a new pair of compression sleeves and these stripes were 40% off … so of course I opted for the cheapest pair!  If it’s cold on race day, I will be wearing these for sure!
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My 2 morning companions :)  My Garmin (yes I am a type A runner – but I do not look at my pace constantly – I keep track of my miles and mile splits – not constantly checking my pace) and my Nathan safety light.  I have never felt the need for a flash light for me to see – but I do want cars and other people to SEE ME. So I wear this bright flashing light clipped on my waist band.
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And just for fun … when we were at the coast a few weeks ago, my husband joined me on his bike and then running for a bit of my run. He snapped this picture as we headed out onto the beach that first morning.  The sight, sound and smells of the ocean were so invigorating!
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week 3

Last week was taper week 1 of 3.  I planned to run about 75% of my weekly volume.  But then my 1st questions was, what should I count as my weekly volume?!  My last weeks have been 58.5, 51.4, 52.1, and 46.1.  So that would put 75% anywhere between 34.6 – 43.9.  Being the non-mathematical practical person I am, I opted for the middle – 40.8 miles.  I also ran 5 days instead of 6 days.

Monday
5.23 miles easy, 8:40 pace – I was *really* sore from Saturday’s 22.6 miler.
2 min plank

Tuesday
9 miles, intervals on the ‘mill
2 miles w/u
3 x 2 mile w/ 2 min jogs – 14:17 – 14:14 – 14:07
0.6 mile c/d
legs are still sore, lungs felt great – heart rate stayed 165-170 which is slightly low for intervals – which is a good sign! :) 

Wednesday
5.12 miles, 8:38 pace – legs are still hurting :(
2 min plank

Thursday
REST

Friday
5.3 miles, 8:16 pace
a day off sure helped!!

Saturday
16.1 miles, 8:39 pace
very slow the 1st few miles based on who had shown up and who I was running with.  Last few miles were closer to 8’s

Sunday
REST

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comparing

Looking back at my training logs from my last marathon (Fall 2012) it is amazing how much more base I have this time around.  BTW, I love Running Ahead and how easy it is to keep track of my miles, miles on specific shoes, and to look back over the past weeks, months and years of training.  In 2012, I was coming off a low key summer and did not have a base at all. I just jumped into the marathon training build.  This time, I really focused on my base.  Speed came next, while still putting in more miles.

When the doubt creeps in, I remind myself of this.  I’ve compared long runs and weekly mileage and it really is a BIG difference this time.  I have also done so much more core and other strength stuff.  I sure hope all this is reflected in a big PR in 16 short days!!! :)

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week 4

Race day is 3 weeks from tomorrow. WOW.  I just wrapped on my highest mileage week of training.  The next 3 weeks are taper weeks.  YAY!!  I texted my brother today (he’s a 2:30 marathoner so always had great tips) asking about his taper. I think I tapered too much for my last marathon.  His advice will be another post soon.

I had 58.5 miles for the week.  This was my highest mileage week ever. In my life.  In 2012, I never even cracked 50 miles. This was my 3rd week of 50+.

This week was a bit different – my kids were on spring break so we went out of town for a few days, and my Mom was visiting, so I didn’t have to wake up in the 5am hour AT ALL! I got so spoiled :)  I also did ALL of my miles on the road – no speed on the treadmill.  I opted for 1 tempo run this week, rather than 1 speed & 1 tempo, and focused on getting lots of miles in.

Monday
6.5 miles, 8:28 pace

Tuesday
8.1 miles, 8:27 pace
my splits were all over the place – 2 miles slow on trails, 2 miles more steady on the beach, then 4 miles closer to tempo pace on the road

Wednesday
10 miles, 7:23 pace (2 miles were sub 7!) – lots of long rolling hills – great run!!!

Thursday
6.5 miles, 8:19 pace – found an old logging road to run on – great to be on soft surfaces – ended with a mile on the beach

Friday
3.5 miles, 8:20 pace
then 1.25 miles with my 8 year old :) 9:31 pace – a record for her on longest run without stopping! :)

Saturday
22.6 miles, 8:02 pace
I did a point to point run, which was nice – my amazing husband picked me up :) My legs felt tired basically the whole run – which is understandable.  Yet I ran solid. I ate 2 Gu (60 min in and then again at 105 min) which helped.

I was slack on core work this week. I missed the gym! I need to be better about going it on my own!! My favorite core class also does squats – which I feel I should back of off during the taper. I need to figure out a plan for the next 3 weeks!

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