Category Archives: marathon training

the ‘mill

We woke up to a day filled with this … img_5438

My kids had a snow day and the roads were a wet, sloshy, slippery [beautiful] mess.  If it was a cold, dry snow, I’d be tempted to try to run. Not in this 33 degree slush!  Thus, I headed to the gym this evening for a run on the ‘mill (aka treadmill).   While I do have a secret love affair with running speed and tempo runs in the ‘mill (more on that later) I dread [I MEAN DREAD] a normal run on it.  A 6 mile run outside goes by quickly and doesn’t feel long.  On the ‘mill it always feels so much longer and faster than what it says my pace is.  So I slogged my way through 6 miles. At least the run got done!

img_5461And I pretty much felt how I looked post run … shew,it’s DONE.img_5463

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Boston Marathon build up / weekly recap / week 11

This marathon seems to be approaching faster than I want.  I’ve had a lot of steady weeks and ran 14 miles on New Years Eve.  I thought I was golden for getting in several 14 mile runs before the big build up.  Yet an upper respiratory infection was NOT part of that plan and sidelined me for 8 days.  Then my long runs were 10 miles and 12 miles. Today I finally got back to that 14.  Instead of several 14s, next week is 16. Then 14, 18, 20.

This was my highest mileage week since July.  37.2 miles. Feels good to be pushing 40 miles in a week.  Here’s the recap …

Monday
5.2 miles, 42:44, 8:14 pace

Tuesday
6 miles, 47:26, 7:55 average pace
intervals on the treadmill – 1.5 mile w/u, 30 min of 10 x 2 min fast 1 min recov
6:58-6:53 pace intervals, 8:34 pace recov.  Averaged 7:25 pace for 4 miles.
Had a massage Tuesday afternoon that feels more like a workout than a massage.  The right side of my body continues to be much tighter than my left side.  

Wednesday
7 miles, 53:23, 7:35 pace
ran 1 of my favorite Boston prep routes – out and back run, mostly down hill on the way out, long steady up on the way back.  SOLID run!

Thursday
rest

Friday
5 miles, 40:23, 8:05 pace
on the treadmill due to 33 degrees, sleet and slippery roads.  Started slow, last 2 miles more tempo pace – in part to speed up the boredom of a treadmill.  
Body Pump/CxWorx class afterwards (30 minutes weights, 30 minutes core) intentionally giving myself tired legs for tomorrow’s long run to help get used to running when my legs are tired – aka mile 22 of a marathon practice!

Saturday
14 miles, 1:52:26, 8:02 pace
ran some big ass hills!

Sunday
rest. always.

 

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Week 9 recap

(a bit late!)

Last week I dialed back intentionally to give my body a bit of a break AND it was perfect timing because we had a weekend getaway to the coast with another family! Oh, and my kids were off school all week which makes getting to the gym hard.

32.6 miles, 4 days running

Monday
6 miles, 49:00, 8:10 pace
did a 30 min yoga DVD (with company …


Tuesday
7.45 miles, 1:01:06, 8:13 pace
lower fix extreme (killer LEG workout)

Wednesday
5.1 miles, 42:52, 8:25 pace
pilates dvd

Thursday
*I was feeling so tired from waking up at 5am 3 mornings in a row AND given that I was driving out of town later that morning, decided to sleep in which means no run
cardio fix extreme dvd

Friday
rest … enjoyed vacation :)

Saturday
14 miles, 1:52:02, 7:58 pace
my tummy was screaming mad at me for much of this run and THANK GOODNESS for a port-a-pot  … all the more confirmation that wheat and dairy are not working for me right now – more on that later

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Filed under marathon training, plan / weekly recaps, running, running on vacation

Week 10 recap

I felt a bit more tired last week, but overall still really good.  I am going to back off a bit this week, and then ramp back up again the next week.

50.4 miles total

Monday
6.11 miles, 49:46, 8:09 pace
75 min hot yoga

Tuesday
9 miles, 1:09:22, 7:41 pace
ran with my new running buddy, yay :)  it’s SO GOOD to get this longer than normal week day run in and even better at such a great pace :)

Wednesday
5.02 miles, 42:02, 8:23 pace
Pilates DVD*

Thursday
9 miles on the ‘mill – 1 mile w/u, 8 miles @ CMP = 59:36, 7:27 pace

Friday
5.21 miles, 42:56, 8:15 pace
arms DVD*

Saturday
16.05 miles, 2:06:47, 7:54 pace
the 1st 8 miles or so were 7:30s, then slowed to closer to 8s, except for mile up the Powerline Trail (RIDICULOUS hill) was 9:10. VERY solid long run!

*all my DVDs are the 21 day fix extreme workouts

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Week 11 recap

I am feeling really good right now.  Actually, I am pretty amazed at how well my body is handling how much I am running.  I am fairly confident it is from the things besides running I have been doing – weights & yoga.

47.1 miles for the week

Monday
5 miles EASY, 43:03, 8:36 pace
legs (and whole body) were sore from skiing Sunday!!!

Tuesday
8 miles, 1:01:45, 7:43 pace
ran with my new running buddy!

Wednesday
5.26 miles, 43:52, 8:21 pace
legs were tired but better than I thought
75 minute hot yoga class

Thursday
9 miles on the treadmill – 5 x mile, plus warm up & cool down
1:11:11 total time, 7:55 average

1.5 miles warm up – 13:12
5 x mile with .25 recovs
6:58 (2:20)
6:55 (2:19)
6:51 (2:49)
6:48 (2:33)
6:45
1.5 mile cool down – 14:10 (walked 2 min then ran easy)

Friday
5.76 miles, 46:29, 8:06 pace
my sleep app woke me up at 4:50, so I got up and had a quick cup of coffee before I ran – it’s so much easier to run a decent pace after coffee! ;) ran very relaxed – I am amazed at how good my legs are feeling right now.
75 min hot yoga

Saturday
14 miles, 2:01:09, 8:39 pace
lots and lots of big hills (even walked a short amount up the 2 BIGGEST hills)
considered this more of a “time on your feet run” than aiming to hit a certain distance – but 14 miles AND 2 hours was my minimum.  

 

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

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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