Monthly Archives: February 2015

listening to your body

It’s easy to feel like listening to your body = giving up on a workout.  It has been a long time since I stopped mid workout.  2 of my 3 kids were sick last week, and yesterday and today I have been able to tell my body is FIGHTING it.

Today’s speed on the treadmill was going to be 40 minutes of 4 min on, 1 min off.  I love this workout on my gym’s treadmills because you set it to auto – it slows down and speeds up to whatever you set it to. No brain activity required. Perfect.  My goal was the 4 min at 6:40 pace. 1 min as slow as needed :)

From the get go, I knew I didn’t feel right.  I always warm up 1.5 miles. Even at an easy pace, my body felt sluggish. And then HOT.  I wondered if the airflow was off in the gym. Or maybe something we wrong with me? After my warm up, I stopped and stretched and tried to muster by determination.

I fought my way through 4 reps.  Normally I do my recovs around 6.5 (9:13 pace) on the treadmill.  Yet I was needing to walk and barely jog each time today.  By the 5th rep I knew my body was DONE.  I knew I wasn’t quitting.  I was making a wise choice.  One workout is not worth making myself more sick.  I was sweating way more than normal. Like dripping off me nasty sweating after getting off the ‘mill. Gross.  I did head to the CXworx core class when I got off the treadmill.  And that was good – and the good kind of HARD. 

In reality, this is a good week for less miles.  I have been running solid weeks. I am also racing a 15K on Sunday.  I am just hoping and praying I am well by then! And my legs will be rested :)


Filed under life, marathon training, running, speed work

week 12

I am definitely entering into the real deal phase of training!  11 weeks to go!  There are times when I wonder how my fitness really is and if I’ll be strong enough to run the time I want to run. Then there are days when I have encouraging runs, remind myself of all the *good* things I am doing this time around. And I get hopeful. Not excited yet.  But hopeful.

42.3 miles for the week, 5 days of running.

Monday – 6.1 miles, 8:08 pace
Tuesday – tempo run plans derailed when my middle woke up sick, so did 2 Befit workouts at home. I was sore for days!
Wednesday – 7.16 miles, 7:52 pace. Intentionally ran more hills.
Thursday finally my tempo run! 8 miles total. 1 mile warm up, 6 miles @ 7:26 pace, 1 mile cool down. On the treadmill.  Held to 7:30 pace, with last mile = 7:06
Friday – 5.07, 8:25 pace. I was SO UNBELIEVABLE SORE from the week!
Saturday – 16 miles, 8:15 pace. 1062 feet of elevation gain. We ran in West Seattle – with 3 BIG ole hills in the run.  By the top of the 3rd (and biggest) hill, my legs were on FIRE. Ran sub 8 min miles for the last several miles of the run.

For the next 5 weeks, I am alternating speed and tempo each week.  I was slack week on core workouts – mainly because my kids were on break and I didn’t want to pay extra to take my older 2 to the gym.  I’ll be back at it this week!

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Filed under marathon training, plan / weekly recaps, running

unpredictability and making the most of it

My kids are off school all week, and I am not crazy about how child care at our gym works for my oldest, I had only planned to go to the gym once this week. Today. I wanted to get a tempo run in on the treadmill – I like setting the pace and be forced to keep it.

BUT.  As my husband is saying good bye to the kids around 6:20 this morning, I hear my middle run to the bathroom and the unmistakeable sounds of throwing up. Being the kind mama I am, my first thought was “there goes my tempo run :(”  There goes my run at all.  My husband is leaving for work, so my chance to run in the morning had passed.

I have a horrible track record of workout at home when that is my only option. Like 0 in 583 times.  I decided today was a new day!  I did a quick search on the internet, and decided on a youtube BeFit video.  I did this one. And then this one.  My legs feel like jello now!  I know strength will help my running. So today was a good day for that!  I definitely liked the videos and want to utilize them more.

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Week 13

Last week was my 1st week of running 6 days in as long as I can remember! – seriously probably since high school!  My body handled it well.  I am thinking I’ll do some week of 6 days, some weeks of 5 days. Depending on a lot of things.

44.2 miles for the week

Monday – 6 miles in the ‘hood, 8:19 pace
Tuesday – 6.65 miles in the ‘hood, 7:48 pace. Intentionally ran more hills than my normal route.
Wednesday – 8 miles intervals on the treadmill.
1.5 mile w/u (13:18)
4 x mile w/ 1/2 mile recovs
6:54 (4:38)
6:51 (4:53)
6:46 (4:56)
1 mile c/d (9:24)
Thursday – 3.2 miles in the ‘hood, 8:10 pace.  CxWorx core class
Friday – 5.25 miles on the treadmill, 8:19 average. Started slow, gradually increased.  Did some “hills” and changed the speed around a bit.  Last mile = 6:54
(had to run on the treadmill because my husband left for work at 5:30am)
Saturday – 15 miles, 2:08:49, 8:35 pace. Ran 3 loops on the Redmond Ridge trails.  Pace on trails always fluctuates!  Legs were SORE by the end!

(‘hood = my neighborhood.  We live on top of a big hill – so all my neighborhood runs are rolling hills)

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week 14

(In last week’s recap I failed to mention that Sunday was spent teaching our 3 littles how to ski! While I stayed on the bunny slope all day with the kids, I did lots of equating, bending, walking on skis and in ski boots and moving in ways I never have before on skis in attempts to keep the kids on their feet, in their skis, happy and feed – and it actually was an amazing day!!!)

37.5 miles 

Monday – 5.1 miles easy, 8:44 pace.  I was EXHAUSTED.
Tuesday – 6.25 miles – intervals on the treadmill.
1.5 mile warm up, 6 x 1/2 mile with 1/4 mile recovs, 1/2 mile cool down
3:25 – 3:22 – 3:22 – 3:20 – 3:20 – 3:17
(these were similar to where I was in the Fall of 2012 – last time I was marathon training – which was very encouraging!)
CXworx core class
Wednesday – 7 miles, 7:59 pace. Ate a Gu before hand and I think that really helped to get me going for this run.  Last mile = 7:15
Thursday – Body Attack class
Friday – 5.07 miles, 8:12 pace
Saturday – 14.08 miles, 8:43 average (pace was VERY sporadic due to long gradual hill, then traversing the side of a mountain on single tracks, downhill running on WET slippy trails, and a strong finish on flat. Last mile was 6:59!!

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Filed under consistency, marathon training, plan / weekly recaps, running

plans to up my game

I’ve spent a bit of time looking back over my training log from a year and a half ago, while training for the Pensacola Marathon.  Most my weeks were high 30s with a few weeks 45-48 miles (when I did my 20-22 mile runs).  Mondays and Fridays were easy days (4-5 miles), I did a speed workout and a progression run with miles at marathon pace (MP) and my long run.

I like that format.


This go around, I want to have my easy days 5-6 miles.  I am following a template that has me doing speed once a week for 2 more weeks – which will be 12 weeks out.  I then alternate tempo and speed for 6 weeks.  Then the last 6 weeks, just tempo.  I also want to be sure to get in a week day longish run (8-10 miles).  Next week, I want to hit 40 miles and keep it above 40 miles until taper time.

The BIGGEST difference this go around though is my cross training / strength training.  I am determined to have my entire body strong – not just strong legs!

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week 15 and *I DID IT!*

Prices for the Eugene Marathon went up February 1 – so I signed up on January 31!!!  I fought the urge of “do I really have the time to commit to running a solid marathon?!” and went with “Eugene looks amazing, I’ve always wanted to go, I am going to train my best, and enjoy it regardless!”  Of course my goal is a PR (under 3:25) and I’d LOVE to break 3:20.  But qualifying for Boston is always a goal.  I’d be qualifying for 2016 and I’ll be in a new age bracket by then :) so my QT is 3:40.

Week 15 recap – 36.9 miles
Monday – 6.1 miles, 7:52 pace (I need more runs like this! I felt exceptionally good for a Monday morning!)
100 pushups
Tuesday – 7.4 miles – intervals on treadmill –
1.5 miles w/u, 40 min of 4 min hard, 1 min recov (did 5 @ 6:53 pace, 2 @ 6:58 pace, 1 @ 6:53 pace), recovs slow jog and walked some.  I was fighting hard by the end!  c/d 5 minutes
100 pushups
Wednesday – 5.56 miles, 8:30 pace
100 pushups
Thursday – BodyAttack class
Friday – 4.5 miles, 8:27 pace
Saturday – 13.4 miles 8:10 pace

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Filed under consistency, marathon training, running