MS Run The US-Week 20 Training Rundown

Happy Humpday! 2 days away from the weekend- I honestly cannot believe how quickly May is FLYING BY! It does not even seem real that the relay segment that I've been working so hard towards will be here in 12 DAYS! I gained almost 3,500' last week and ran 61 miles (including 43 miles over 36 hours!). I'm feeling strong, but also tired and looking forward to next week where I have a huge cut-back before my relay segment! I've also had a few aches and pains, but I think that's to be expected and I'm just focusing on getting enough nutrition (and correct type of nutrients) and foam rolling 2x a day with icing in there as well. KT tape has been a serious favorite lately- just providing an additional amount of support in the places where I really need it! 

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Monday: Rest Day- 20 minutes of strength work at home!

Tuesday: 5 miles easy over lunch! 87' elevation gain

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Wednesday: 6 miles over lunch on the treadmill with 1 mile warm-up; 4 miles alternating incline/ decline; 1 mile cool-down. 20 minutes of strength work

Thursday: Complete Rest Day!

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Friday: 7 miles easy early in the morning gained 1, 029' & 60 minute Pilates JumpBoard Reformer class over lunch

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Saturday: 23 miles easy 2, 202' elevation gain. 20 miles solo; last 3 miles with Alex and Stella; followed it up with 5 minute ice bath (that's all I lasted for)!

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Sunday: 20 miles easy on the treadmill; first 10 miles @ 1-2% incline (varied); last 10 miles @ -1 --> -3% decline and fast-finish @ 8:00 pace. Watched 2 movies to keep me entertained --> Moana & Pocahontas! 

Positive Splits:

  • fit in 3 strength training sessions
  • got in all of my mileage
  • foam rolling was on-par

Negative Splits:

  • Would like to stretch more after each run (and before too!)
  • nutrition could still be improved!

How's your training going?! Did anyone race last weekend? --> How'd it go?!?

MS Run The US- Week 19 Training Rundown

We made it to Humpday! Congratulations! I know these next few weeks leading up to my relay would fly by, but they are going SO fast! Anyone else feel like this happens when you're anxiously waiting for something? I'm getting nervously excited for my relay and slightly questioning whether I can actually conquer this crazy distance. I know things will work out and I'll make it, but it's amazing how daunting it can feel! Last week I did a bunch of easy runs and mixed them in with walking breaks to keep my heart rate low and focus on recovery from my marathon. I also fit in 1 strength training session and one pilates class and a few short sessions of yoga (at home). Foam rolling is my best friend right now and I try to do it twice a day (along with icing my "achy areas" - knee/ achilles). I've got two more weeks of harder workouts, then one week of tapering left to go!

Monday: Rest Day! My birthday! 20 minutes of yoga at home and some foam rolling

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Tuesday: 5 miles on the trail. Alternating every 1/2 mile with walking/ slow running with Stella. 20 minutes of yoga at home & foam rolling to follow

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Wednesday: Rest Day! Pilates class at lunch and foam rolling before bed

Thursday: 10.26 miles. 2 hours total (time was the goal). alternated every 1 mile of running with 5 minutes of walking. Foam rolled & epsom salt bath afterwards

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Friday: 6 trail miles. Alternated first half with 1/2 mile walking with 1/2 mile running, then hit some snow and had a bit of a time crunch, so finished with slow running for last 3 miles. 

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Saturday: 20 trail miles. 1, 312' elevation gain. Took it easy and did most of this running, but kinda died towards the last 6 miles (it was HOT! for me anyways... 75* out and sunny). Trying to focus less on pace, more on lower heart rate and covering mileage to get to my relay healthy & strong! 

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Sunday: 15 miles on the treadmill. Kept it easy on the treadmill since I had already gained a significant amount of elevation this past week and didn't want to set myself up for injuries (i.e. may have if I ran more elevation/hills)

Positive Splits:

  • Fit in 2 strength training sessions
  • Fit in my mileage
  • Focused on easy recovery paces!
  • Slept in almost every morning & made breakfast at home...that NEVER happens!

Negative Splits:

  • Nothing! Trying to keep things light and easy and not be too harsh on myself in regards to paces. 

 

Friday Feature: My Plan For The Salt Lake City Marathon!

Happy Friday! I hope you have something fun planned for this weekend and if you're racing, GOOD LUCK! I'm on route to SLC as of noon today, but wanted to quickly share with you some of my goals for the marathon tomorrow morning. I've had a solid training cycle, but remaining healthy and recovering smart after the race are my biggest goals. I've put a big goal of trying to break 3:40 in the marathon this year and like to use small stepping stones to get me to bigger goals (like qualifying for the Boston Marathon). So, I'm hoping this race will just be a stepping stone to getting me to that qualifying time one day. 

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Here's my goals for race day TOMORROW:

A. Have fun and enjoy every mile!

B. Negative-split

C. PR. This would be breaking anything under 3:55:33

Here are my pace-goals for the race tomorrow:

-Miles 1-10: relax and hold-back my pace. Keep form in-check and take fuel every 5 miles. Keep my pace between 8:45-8:50.

-Miles 10-15: settle into an 8:35 pace and stay strong through the hilly sections

-Miles 15-20: hold onto an 8:35/8:30 pace and keep taking gels every 5 miles

-Miles 20-23: hit goal-pace of 8:20

-Miles 23-finish: If I'm feeling strong, try to go below 8:20. If I'm struggling, hold on to 8:20 pace and finish with a smile.

Have a great Friday and weekend everyone!

One thing you're looking forward to this weekend? --> definitely an Inn and Out burger after the race!

MS Run The US Week 15 Training Rundown

Humpday! We're less than 50 days away from the start of my MS Run The US Relay Start line! AND less than 15 days away from the start of the Salt Lake City Marathon! Also I cannot believe that I failed to mention that we've officially entered into my Birthday month (it's on the 23rd). Although it will probably be gray/cloudy/rainy on my birthday, it's still one of my favorite days (I love holidays and birthdays) to celebrate another year of health, happiness, and achieving/setting goals. I also cannot believe I'm officially getting into my late 20's. Gosh. I feel old. As if logging into Facebook now and seeing names that I no longer know (because so many are married/ legally changed their last names) and so many baby photos didn't remind me! 

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Anyways, I got completely off subject and now let's recap my last peak week before the SLC Marathon! I ran a total of 63 miles and got up exceptionally early (4am) every morning last week to fit my runs in and worked over 55 hours!! I'm honestly shocked that I made it through every workout and while I didn't *nail* my tempo run, I've learned that doing marathon-paced runs right at the beginning of the week isn't the best idea and will try mine this morning instead of bright and early on Mondays. I also managed to fit in a 20 mile long run (15 miles and then 5 miles later on) AND negative-split it. So that was really exciting for me! The runners high from that workout is still going strong 5+ days later.... ; )

 Foam rolling with kittens before 5am...that was FUN..at least they're super cute...

Foam rolling with kittens before 5am...that was FUN..at least they're super cute...

Monday: 1.5 mi warm-up; 10 miles @ goal marathon pace 8:20-8:35 (actual: 8:31); 1.5 mi cool-down -> 13 miles total

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Tuesday: 8 miles easy @ 10:05 478' elevation gain + 15 minutes of strength

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Wednesday: 1.6 mi warm-up; 3 x 2 mi repeats @ 8:00-8:10 (800m (0.5 mi) recovery between sets)--> splits: 8:07; 8:03; 8:10; 1.9 mile cool-down --> 11 miles total

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Thursday: 8 miles easy @ 10:00 + 10 min strength

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Friday: 15 miles long-slow pace (9:03-9:18 goal) + 5 miles long-slow pace (9:03-9:18 goal) later on at lunchtime. Splits looked like this: first 5 miles @ 9:45; next 5 miles @ 9:20ish; next 5 miles @ 9:00ish; last 5 miles @ 8:50ish --> first 15 miles avg @ 9:21; last 5 miles avg @ 8:51. Foam rolled/iced afterwards and really didn't feel sore at all.

Saturday: 30 minutes of strength/foam rolling & 3 miles easy @ 10:21

Sunday: Rest Day --> lots of foam rolling & legs up the wall! & tart cherry juice extract

Positive Splits:

  • Negative-split my long run (yes, negative splits here is a good thing!)
  • Still fit in 3 strength training sessions
  • Hit my splits on my speedwork session!
  • Fit in my mileage and focused on nutrition

Negative Splits:

  • Tempo run could've been better
  • Didn't fit in as *much* recovery items as I would have liked (epsom salt baths/ legs up the wall/ recovery yoga)

How's your training going?

One thing you splurged on last week? <-- finished the last 5 miles of my long run and got a chocolate shake from DQ. It was amazing. Also got in a nap in the afternoon before the ice show that night. Perfect afternoon ; )

Spring Weather (FINALLY) & How I Get Out Of A Running Rut

It's finally starting to feel like spring here. I've been SO tired of putting on a million layers/ multiple pairs of pants/socks and freezing cold when I hop in the shower after a chilly early morning run. Yesterday morning it was above 32* outside when I started my run @ 6am and it felt amazing! I really hope it sticks around, but it was 15* on my run this morning so who knows what the weather will be like for the rest of this week....I'm guessing we'll get a mix of: snow/rain/ice/sunshine/bluebird sky/ cloudy. Oh well. Spring weather will be here before we know it! SERIOUSLY! It will be!

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247.52 miles for the month of March is pretty exciting! My year-to-date running mileage is: 662. 37! How many miles did you run in March? Best accomplishment for the month? I think mine is probably getting over my sinus infection and still getting in two 60+ mileage weeks!

Speaking of running...how do you get out of a running rut? Sometimes I just really do not feel like going out for a run! Does this ever happen to anyone else? I feel lazy or tired or let's be honest: not wanting to shower after I run (because A. I'm lazy). I've found a few tricks to help me get through a running rut and would love to know what yours are as well! 

  • Switch up my running route. Pick somewhere where you've NEVER run before and head on out there! This one always helps me and gets me excited to explore.

 

  • Test out new clothes/shoes/tech gear etc. Anything new and shiny always speaks to me and gets me motivated to test it out! I've got a new pair of Brooks Ghost 10s waiting for me to test out on tomorrow morning's second-to-last marathon-paced run!

 

  • Play with your paces or try out a new workout. Maybe try a ladder workout or switch your paces up at every light post. 

 

  • Give yourself 10 minutes to get outside and try out running. If you're still not feeling it after that, then maybe it's time to take a day off. 

 

  • Try to give yourself something fun as a reward for after you get your run done. Some of my favorites: mani/pedi , ice cream, bookstore shopping (i know..i'm a geek), epsom salt bath, dinner out, etc. 

What are some of your favorite ways to get yourself out of a running rut? 

Happy Tuesday! What's one thing you're looking forward to doing today? <-- taking an epsom salt bath tonight!!! Also got a new Hello Fresh delivery last night, so looking forward to a delicious healthy meal that requires very little planning. 

Training Rundown Week 13-MS Run The US

As I was typing out the title, I was thinking how amazing it is that we (as runners) do something consistently for 13+ weeks? Isn't that kinda insane? I can't think of ANYTHING ELSE that I've consistently stuck with for 13 or more weeks without at least a bit of slack. Well, my friends. Last week, I decided to give myself some slack. I worked all weekend leading up to week 13 and ended up getting a sinus infection and starting on antibiotics on Wednesday. I knew by Tuesdays run (it was beautiful outside, I got 9+ hours of sleep, I had new 'kicks and sports bra and I seriously STRUGGLED. walked more than a few times during my 6.5 miles) that something definitely was wrong and it was more than just allergies. I took Wednesday completely off and ended up going to the doctors later in the day (still made it to Pilates though so that's a win) and began some antibiotics. I don't think I would have even remotely stopped working out or running a few years ago, had I felt crappy. There's something to be said for aging a few years and getting a different perspective. I'm no longer 'in a rush' to keep going and moving forward- just trying to do what I can and know that extra rest or recovery days also make us STRONGER! What's your thoughts on taking a few extra days off when you're not feeling so hot? I also had a pretty strong 18 mile long run on Saturday (focusing on distance; less on pace), so the extra rest days --> really paid off.

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MONDAY: 1.5 mi warm-up; 9 miles @ TM 8:20-8:35; 1.5 mi cool-down --> actual: 1.5 mi warm-up; struggled through 8.36 miles @ 8:38, no cool down. 9.86 miles total

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TUESDAY: 8 miles easy --> actual: 6.5 miles complete struggle-fest. I think I averaged over 11:xx pace, but got new shoes so YAY!

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WEDNESDAY: 45 minute Pilates class. rest day off of running

THURSDAY: rest day

FRIDAY: rest day

SATURDAY: 20 minutes of strength early AM & 18 miles long slow (slower than usual pace) 9:32 later in the morning

 Fuel for my run! Love the new Honey Stinger Snack Bars

Fuel for my run! Love the new Honey Stinger Snack Bars

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SUNDAY: 8.66 mile easy recovery miles treadmill run

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Positive Splits:

  • Took extra rest days --> #winning
  • Got caught up on much-needed sleep
  • Can't wait to kick running's butt next week
  • Kitten cuddle overload --> #doublewinning
  • 44 miles for the week- not terrible for taking 3 days off. 

Negative Splits:

  • Didn't fit in all my workouts or runs, but hey- I took rest days which is honestly a HUGE win for me
  • Nutrition wasn't great
  • Antibiotics suck. 
  • Running when sick is pretty crappy.
  • Not running is also pretty crappy. 
  • I hate sinus infections.

How was your week?

What do you do when you don't feel good or feeling like you need an extra rest/recovery day?

 

Training Rundown Week 8-MS Run The US

50 miles this week! I somehow always feel like it takes me a bit to adjust to running 50ish miles a week and then it becomes easy (ier). It's crazy to think that I'm now less than 100 days away from my MS Run The US start line AND less than 8 more weeks until the Salt Lake City Marathon! I was able to hit all of my paces this week and am feeling really strong. I shifted back to my early AM workouts and think that was a major difference in feeling more like myself and not so 'scatter-brained'/ in a funk!

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Monday: 10 miles; 1.5 warm-up; 7 miles @ TM 8:20-8:35 (actual: 8:22); 1.5 cool-down. I love when I start getting to the point where I can hit my goal marathon pace without even looking at my watch every 2 seconds. 60 minute Yoga class after work!

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Tuesday: 6 miles easy @ 9:43. I split this run up between teaching skating and did about a mile before with Stella and the remaining 5 afterwards solo. It's SO nice to run outside after work and have it still be light out.

Wednesday: 8 miles; 2.0 warm-up; 3 x 1600 @ 7:13 (actual: 7:08, 7:07, 7:05); 2.0 cool-down. I did this on the treadmill since it was cold out and I'm just not a fan of speedwork when it's chilly. 60 minute Pilates Jumpboard Reformer class at lunch.

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Thursday: 6 miles easy @ 9:43. ~300' elevation gain. 

Friday: 10 miles easy @ 9:58. 600' elevation gain. 15 minutes of strength & stretching.

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Saturday: 10 miles easy @ 10:52; 1, 392' elevation gain. Almost died on this one, but really glad I pushed through it!! SOOO much elevation gain and so hard. My legs were completely dead afterwards

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Positive Splits:

  • Hit my paces in each workout
  • Got in 2 strength training sessions
  • Finally got to go to Yoga!
  • Foam rolled almost each night before bed...really helped me sleep well!

Negative Splits:

  • Nutrition wasn't the best this past week.
  • Easy runs (for the most part) were a bit fast

What A Typical Training Day Looks Like For ME

So..I'm sure that you're just DYING to know what a typical day for me looks like (spoiler alert: you already know if you follow my Instragram Stories..)..I'm being slightly sarcastic but hey I needed something to share for today! My day started at 4:45am and ALWAYS coffee..

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gotta check the training schedule for what's on tap... 3 x 1600!

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Pre-Run fuel: Nuun & Toast/ PB/ Banana

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On the road to the gym at 5:20! 30 minutes later...

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...at the gym. treadmill claimed. rolling & then ready to RUN!

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Breakfast! Oatmeal & Beet smoothie. 

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Pilates Jumpboard Reformer class from 12-1pm!

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Lunch finally at 1:30pm! I made this on Sunday (a giant batch) and put a little in tupperware for each day of the week. Spaghetti Squash, Roasted Veggies (broccolli, sweet potatoes, mushrooms, Yellow Squash, Onions, Zucchini), Chicken (from a whole roasted chicken I cooked on Sunday), Pasta Sauce

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On the way home at 5:21pm! Alex made me dinner when I got home and two House of Cards episodes later...

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In bed relaxing with tea, yoga toes, and a book by 8:40pm!

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What time do you get up? 

How do you fit everything in throughout the day?!

Marathon training runs- do you split them up (one in the morning & one in the evening) or try to do it all at once?