Category Archives: Ragnar

Ragnar training recap

I am going to write my recap for Ragnar soon, but wanted to recap my training leading up. I had some great weeks and some disastrous weeks and several minor flare ups – I would not call them injuries, just weird pains and I definitely backed off so that I could get to the start line of Ragnar as healthy as possible.

June 13 – 19
29.1 miles
M – 5.5 miles, 8:19 pace
T – 6.73 miles, 7:58 pace
W & Th – off because my right hamstring would NOT get better and was really hurting/making me nervous
F – 3.8 miles, 8:10 pace
Sa – Seattle Half Marathon! Actually not a !. It was a bit of a disaster. I was hoping for 1:35 or a bit faster, but ended up 1:37:36.  I started with a 1:35 pace group, but stopped to pee in the 2nd mile. I tried to catch up, but couldn’t. In those miles I went too hard, and then paid for it and slowed a lot.

June 20 – 26
48 miles
In Maine! We flew to Maine on a red eye the night of the Seattle half – nothing like a full day/night! :)  Sought to balance family time, husband gone, etc.  Tricky!
M – 8 miles, 7:44 pace
T – 6 miles, 8:04 pace. Hamstring feeling better!! So relieved!!!
W – 8 miles, 7:58 pace
Th – rest
F – 10 miles, 7:54 pace
Sa – 16 miles, 8:04 pace
Su – rest

June 27 – July 3
42.7 miles
M – 6 miles, 7:58 pace
T – 6.5 miles, 8:19 pace
W – off
Th – 8 miles, 8:06 pace
F – 15 miles, 8:07 pace
Sa – 7.1 miles, 8:01 pace. Big rolling hills!
Su – rest

July 4 – 10
26.7 miles
M – 2.7 miles, 8:08 pace. Holy cow back is killing me :(  Swam ~1/4 mile in the freeeeezing cold water and back locked up.  Also was flat exhausted from that swim.
T – 3.2 miles, 8:19 pace. Back STILL hurts so called it a day to get it BETTER before Ragnar
W – rest – epic long travel day
Th – 6.1 miles, 8:13 pace. Back home!
F – 3.06, 8:31 pace. Right heel HURTS now. What the heck is going on?!?!?!?!
Sa – 11.7, 8:02 pace. Heel hurts but not horrible.  
Su – rest

July 11 – 17
RACE WEEK!
43 miles total, 33.9 miles RAGNAR
M – 3.3 miles, 8:17 pace
T – 3.9 miles, 7:55 pace
W – rest
Th – 2 miles, 8:06 pace
Friday noon – 11.2 miles, 7:39 pace
Friday  10pm – 12.1 miles, 8:00 pace
Saturday 6:30am – 10.6 miles, 7:47 pace

More to come on my Ragnar experience soon!!

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weekly recap / June 6-12

A bit late!  Here we go … had a few blips which made my mileage slightly less, but still a solid week … biggest lacking area was I really didn’t do much non running training.

44.4 miles

Monday
train wreck of a day in running terms (thank goodness running terms aren’t the only terms of a day) – alarm didn’t go off Monday morning (MAD FACE) –
so did 30 min cardio extreme 

3.1 miles, 26:34, 8:43 pace – ran after dinner – my neighbor brought down some of his INCREDIBLE chocolate chip cookies and let’s just say 2 of them was a BADBADBADBAD idea – thought I was going to YAK. Walked 1/2 mile home. SO much for 6 miles :(

Tuesday
early morning – 6 miles, 47:57, 7:59 pace
evening – 4 miles, 32:46, 8:11 pace – felt surprisingly good, ran mostly on soft surfaces :)

Wednesday
my birthday run!!!
5.27 miles, 42:09, 8:00 pace – tired legs! 

Thursday
planned on an afternoon run, but I was EXHAUSTED.  Opted to skip the run.

Friday
8.08 miles, 1:04:32, 8:00 pace – resting yesterday proved to be a wise choice – felt SOOO much better today!

Saturday
18 miles, 2:24:12, 8:01 pace
such a solid long run! Right hamstring definitely sore though

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weekly recap / May 30 – June 5

The miles added up last week – and it felt so good! I think I like doubles ;)

52.2 miles

Monday
6.17 miles, 52:29, 8:31 pace
ran the Pipeline Trail BIG hills – slow on the ups, legs tired from the weekend

Tuesday
A.M. – 7.65 miles, 1:00:00, 7:51 pace
on the ‘mill – 20 minutes easy (8:47 average), 20 minutes moderate (7:42 pace), 20 minutes hard (7:14 pace)
CXworx (TONS of planks!!!)

P.M. – 3.66 miles, 30:22, 8:18 pace
felt better than I thought I would

Wednesday
5.11 miles, 41:10, 8:04 pace

Thursday
hot yoga in the a.m.
P.M. – 6.15 miles, 45:13, 7:22 pace
6 miles tempo – 7:19 pace

Friday
8 miles, 1:04:55, 8:07 pace

Saturday
15.43 miles, 2:06:22, 8:12 pace

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doubles

Training for this Ragnar Ultra (6 person team instead of 12 person) I am planning to run a few weeks of doubles, and/or evening run followed up a morning run.  I’ve signed up for the Seattle Half Marathon on June 18 so I won’t do doubles that week (I’m not going to taper, just back off to more normal).  So that leaves 3-4 weeks for doubles before I start tapering.

I ran a tempo run on the treadmill yesterday morning and then an easy run yesterday evening, and ran again this morning.  I plan to run tomorrow afternoon/evening and then again Friday morning.

I am very much taking it 1 week at a time, as well as having to balance all the end of the school year activities for my family.  So we’ll see what next week holds :)

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weekly recap / May 23-29

38.7 miles total
running 5 days a week instead of 6 seems to be working well for me – mentally and physically that extra day not running has been good

Monday
4.23 miles, 36:10, 8:34 pace
my tummy was SCREAMING mad at me from the pizza, etc I ate the day before – I need to write a post soon on what I am figuring out with my temperamental tummy – so cut the planned 6 miles short to avoid disaster
60 minute Body Pump at the gym

Tuesday
7.67 miles, 1:00:13, 7:52 pace

Wednesday
6.09 miles, 49:46, 8:11 pace

Thursday
75 minute hot yoga

Friday
8.58 miles, 1:08:42, 8:01 pace
longer than normal Friday run to have more tired legs for Saturdays run – prepin for Ragnar!! :) also ran more hills than normal

Saturday
12.13 miles,1:38:39, 8:08 pace
legs were definitely feeling it on the HILLS! 

Sunday
rest :)

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weekly recap / May 9-15

Last week was a solid week! – 41.2 miles

Monday
6.05 miles, 50:18, 8:19 pace
BodyPump* at the gym

Tuesday
8 miles, 1:01:46, 7:43 pace
(it sure is easier to run a bit faster at 9am not 5am and on a flat trail not our hilly neighborhood!)
CxWorx** core class at the gym

Wednesday
4.1 miles, 34:29, 8:24 pace

Thursday
8 miles, 1:03:44, 7:57 pace
(great run for 5am in the ‘hood!)
75 minute hot yoga
(it was 106 in the yoga studio – I was struggling! 8 miles + yoga may have been a bit much in 1 day!)

Friday
off – had a doc appt that I had to fast for, so took the day off :)

Saturday
15 miles, 2:07:19, 8:30 pace
gravel roads and trails, lots of hills

*BodyPump is a 60 minute weights class
**CxWorx is a 30 minute core class that focuses on abs, quads and glutes

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what’s next

Boston 2016 in the books, so now what?!  July 15-16, I am running Ragnar Northwest Passage as part of an all female ultra team (meaning there are 6 of us instead of the typical 12). I’ve never done a Ragnar (or any relay for that matter) and am super excited – and also slightly terrified!!  I’ll be running about 33 miles total, split between 3 legs.  It’s a team of strong runners. Should be fun and crazy!

While marathon training, I have sought to have rested legs for key workouts (speed and long runs). My whole goal with training for Ragnar is to have my legs used to running when they already feel spent.  The more I’ve thought about this, the more I wonder is this is how I should also approach marathon training???  I am going to continue keeping detailed training summaries so I can track how I am responding to this type of training.  I am also being as consistent as possible with weight training and hot yoga.

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