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weekly recap / May 16-22

42 miles for the week

Monday
6 miles, 51:25, 8:32 pace
my back was KILLING me as I ran – on my left side, into my hip and down my leg. It loosened a bit as I ran but not much. Scrapped plans for PLYO. By bed time it was BAD :(

Tuesday
back definitely better than yesterday – rolling on tennis balls seemed to help!!
6.2 miles, 50:05, 7:47 pace

Wednesday
6.2 miles, 48:48, 7:53 pace
last .4 miles ran HARD
10 minute core workout

Thursday
Body Attack class – 60 minutes of jumping, coordination, core, etc – killer awesome workout!

Friday
5.13 miles, 41:22, 8:04 pace
body tired/sore from yesterday!

Saturday
18.2 miles, 2:34:24, 8:29 pace
16.2 miles was on railroad grade downhill, which is just so slight that you don’t notice. Clicked off 7:40s and 7:50s and felt great! Last 2 miles dropped 1000 feet on single track trails, so pace was erratic and slower.  Quads were jello by the end but GREAT run!! And afterwards, I’ve never felt so great after 18 miles!

Sunday
rest day

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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 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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the week

Here is last week’s report … if you ever have questions about my short hand descriptions for what I’ve done at the gym or anything just let me know!

This week was less intense than I’d like, but I also know some less intense weeks can be good :)

Monday
4.5 miles, 37:17 (8:17 pace)
BOSU squats, single leg toe touches, PT bands, push ups, planks, pikes, single leg deadlifts

Tuesday
legs are sore from yesterday!
30 min spin bike and 30 min incline treadmill walk, 20 push ups – and I was spent!

Wednesday
3 miles easy run – 25:57 (8:39 pace)

Thursday
apart from biking the 1.75 miles to my oldest’s school and back twice (7 miles total) pulling 70+ pounds in the trailer (we biked to school in the morning, she leaves her bike at school, and I bike back in the afternoon to ride home with her) and potty training my almost 3 year old boy – I had no official workout. BUT while 7 miles of biking is not much of anything, pulling my 2 younger in the trailer actually makes it half decent! And I had plenty of springs to the bathroom with my little guy!

Friday
plan A was to run, but the forecast was looking like a lot of early morning rain, so plan B was the gym.  I had all my stuff laid out for both.  Well, just before my alarm went off I was awoken by an incredible thunderstorm.  It was seriously intense. I didn’t even want to run to my car in the driveway, drive to the gym, and hurry inside.  And I knew my kids could wake up at any moment and I am much more of a morning person than my hubs so I didn’t really want to be gone with that intense of a storm going on … SOOOO I did pushups and a core workout at home.  Better than nothing!

Saturday
4.2 miles, 36:02 (8:35 pace)

Sunday
took care of my sick husband while doing everything possible to make sure the kids and I don’t get it!  

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the week

I aim to run every other day.  Wednesday’s forecast was RAIN – I woke up around 2am & it was pouring, still pouring at 5am pouring, so I turned off my alarm.  I am still staying away from the treadmill so I can focus on a more natural foot strike as my foot/leg continue to get stronger.  A little rain is fun, but pouring and temps in the 40s is miserable!

Monday
3.5 miles, 30:14 (8:38 pace)
did both this and this core workout.

Tuesday
40 min spin bike

Wednesday
Pilates – she is working me harder each time – both as my foot gets stronger and as I get used to the reformer table. Love it!!

Thursday
3.25 miles, 27:54 (8:36 pace)

Friday
incline treadmill – 2.25 miles/41:14 min
push ups / core

Saturday
4.25 miles, 33:52 (7:58 pace )

Sunday
rest

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the week

Here is last week’s recap …

Monday
4.2 miles, 35:40 (8:30 pace)

Tuesday
60 minute spin bike (kicked my tail!!!)
core work – push ups, Russian twists, planks, BOSU ball squats, single leg deadliest, pikes … I think that’s it :)

Wednesday
4 miles, 34:28 (8:37 pace) legs were sore from yesterday!
Pilates – y’all (yes I am Southern), I’ve hit the Pilates jackpot! – a mom of a girl in my middle’s preschool class is a certified Pilates instructor and used to own her own studio.  She sold it once she started having kids.  She’s been wanting to get back into instructing, but does not want to work and wants to give back – so on Wednesday she gives FREE private 30 minute workouts!!! – she has her stabilizer table in her playroom, so my youngest comes with me and plays while I get a great workout.  It is AMAZING.  I’m loving it!

Thursday
was going to do incline walk on the treadmill, but I felt a bit of twinge in my foot too close to the injury site, so I fought my [need] for cardio and got off the treadmill :(
did PT bands and this core workout

Friday
3.53 mile run, 30:07 (8:31 pace)

Saturday
rest!

Sunday
rest again – was going to run but I’ve been feeling a bit more weird soreness in my foot than I’d like, so opted for another day to rest it.

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