MS Run The US- Week 17 Training Rundown

HUMPDAY! Happy Wednesday friends! I hope you're having a great week and have some exciting races lined up this Spring. Last week I ran 54.5 miles and finished out my last two faster-paced training runs before the Salt Lake City Marathon. I also had a really strong strength training workout on Wednesday (6 x 1 mile repeats) and felt strong, but controlled in my 10 tempo-paced miles on Monday. I've been SO HUNGRY every 2 hours (like clockwork), so I'm trying to make conscious efforts when I choose my snacks. Recovery mode is in full force and I'll be keeping my runs easy over the next 2 weeks (one leading up to the SLC marathon & one immediately following the SLC marathon). It's also officially my Birthday week, so lots of exciting things coming up! 

Monday: 1.5 warm-up; 10 miles tempo 8:20-8:35 (actual: 8:32); 1.5 cool down. I've been focusing on negative splitting my tempo runs more and started out with first 3 miles @ 8:45, next 3 miles @ 8:30, last 4 miles @ 8:20ish to finish out strong around an 8:00 pace.

Tuesday: 8 miles easy @ 10:20? pace with 835' elevation gain. Split this run up between 6 miles before a meeting that I had about my MS Run The US 5k and 2 miles on the trails super easy with Stella afterwards. 30 minutes of strength training/ foam rolling afterwards. 

Wednesday: 1.5 warm-up; 6 x 1 mile @ 8:00-8:10 with 400R between sets (8:09; 8:08; 8:05; 8:04; 8:01; 7:59) 1.5 cool-down. 10.5 miles total & 45 minute pilates session during lunch

Thursday: 8 miles easy @ 9:58 (a bit fast) with 470' elevation gain

Friday: 8 miles easy @ 10:10 pace on the treadmill. Slept in again and did these miles after work. Varied incline from 0.5% to 3% over the miles to keep it interesting and Greys Anatomy kept me entertained!

Saturday: 7 miles easy @ 10:07 and 35 minutes strength/ foam rolling. Kept my pace super easy and fit in a bunch of strength/ stretching work before my run. Feeling strong! I've now built up to holding a regular plank for 3 minutes and 31 seconds!! I used to think holding it for a minute was REALLY HARD! Never give up when things get tough!

Sunday: Rest day! So many chores completed and foam rolling at night. Plus marathon nails are done! ; )

Positive Splits:

• Strength workout was negative-split and felt strong
• Tempo workout was negative-split!!
• Fit in 3 strength training sessions
• Sleep was a priority (slept in 3 times and ran in the afternoon)
• Elevation gain totaled over ~1,200' 

Negative Splits:

• Nothing!

How's your training going?!?

Training Recap 18 weeks + 864.15 miles

I've trained for 18 weeks through 4:15 wake-ups, single-digit temperatures, hundreds of miles, 50+ hour work-weeks, snow, sleet, and freezing rain. While it wasn't the perfect training cycle, I persevered through many difficult situations.

I added in a ton of elevation gain in preparation for my MS Run The US relay segment and also several new trail running routes. I tried to push myself with paces that I previously never held and overall, had really strong tempo (marathon-paced) training runs compared to my build-up to the Rock 'n Roll Las Vegas Marathon in November 2017.  

One of my most defining moments through this training cycle was my last strength training workout where I did 6 x 1 mile repeats and finished my last mile repeat in 7:58 and felt strong the entire time (not exhausted or out of breath). 

I also dealt with a few minor injuries that either forced me to take a day or two off or cut-back on mileage/ pace or rearrange my schedule until it felt better. I never once had to take a week off, but also focused A LOT on the recovery extras. Tart cherry extract, epsom salt bathes, ice, foam rolling, and icy hot ALL became my best friends. I added in foam rolling twice a day (morning & evening), as well as really focused on strength training (especially as my mileage got into high 50/ low 60 each week). I fit in strength work three times a week and while yoga wasn't as prevalent as I would have liked it, I still consider everything else I managed to accomplish a win. 

I had two headcolds (one turned into a sinus infection) and cut-back on mileage a bit during times when I wasn't feeling 100%. I think these small changes made a big difference in me still showing up at the start line feeling strong. A day or two off doesn't make-or-break a training cycle, but it can shake your mentality if you let it. 

Overall, I'm feeling excited and ready to be running another 26.2 in a NEW state on Saturday and will be posting my goals for the race on Friday (so make sure you check back then)! We will be leaving Steamboat around noon on Friday and I'm planning to hit up the expo as soon as we arrive in SLC and get to bed at a reasonable time before the 7am race start on Saturday!

MS Run The US- Week 16 Training Rundown

Less than 40 days until I begin my MS Run The US relay segment! The Relay began on Saturday in LA and runner #1, Amy, kicked it off! It really is so amazing how there are 18 of us running our own segment and we're all connected by fundraising $10,000 for MS and running 150 miles (on average) over 6 days (on average). It's been such a great experience to get to e-meet other runners participating in the relay (or previously participated in it). This small community is so supportive. I cut-back my mileage a bit this last week (as I'm officially 'tapering' --> hovering around 55 miles) as I'm running the Salt Lake City Marathon next Saturday (April 21st). I'm still not 100% certain of my goals for the marathon, but I think I'm just going to use it more as a training run and to have FUN and run through the city! I ran 52.4 miles last week (originally planned to run 56 miles) and am listening to my body during each run. If I'm feeling good, then I'll go to my planned mileage for that day or if I feel like I've met my limit for that day I'm good. At this point for the next 40 days, it's more about keeping injuries at bay (still getting in my mileage) and keeping up with strength training/ foam rolling/ icing/ epsom salt baths. 

Monday: 1.5 warm-up; 4 x 1.5 mile repeats @ 8:00-8:10 w/ 800R between sets (actual: 8:18; 8:13; .55 @ 8:12; did not do the last set); 1.0 cool-down. 7.10 miles. I ran out of time and felt sluggish from peak week the last week. Rather than push myself to sub-par paces, I cut it short and got to work on time. 

Tuesday: 6 miles easy @ 9:58 & 30 minutes of strength training at night

Wednesday: 10.15 miles easy @ 10:30 & 45 minute Pilates class at lunch. First trail run of the year! I did some serious post-holing in the first 2 miles of my run and had a difficult time following the trail for a section, so pace slowed down quite a bit, but it felt SO NICE to be back on the trails and doing a new route for once. Also slept in this morning, so run was done after work which is never 'fun'

Thursday: 13 miles w/ 10 miles @ goal-marathon pace 8:20-8:35 (actual: 8:29). Felt strong and controlled on this run. Legs were pretty sore from my Wednesday night trail run & pilates, but really happy I pushed through and got 23 miles in within 12 hours. Epsom Salt Bath to recover.

Friday: 10 miles easy @ 10:00. Slept in again this morning and got these miles in on the treadmill after work. I haven't used the treadmill very much lately and it was BORING to me today. I had to use some serious mental toughness to push through. I also knew we were getting chinese after I finished so that helped me get the miles in. ; )

Foam rolling buddy!

Saturday: Rest Day. Normally I've been doing my rest days on Sunday, but we did a bunch of chores and I was in total relaxation mode all day. Epsom Salt Bath to recover

Sunday: 6.15 miles easy @ 10:07 with 838' elevation gain & 30 minutes of strength training

Positive Splits:

• Got in 3 strength training sessions!
• Had a great tempo run
• Kept my easy runs super relaxed and controlled
• 2 epsom salt bathes this week

Negative Splits:

• Slightly disappointed in my strength workout, but this week is a new week and my speed isn't going to go away from skimping on one week of speedwork
• That's it! 

Have a great Humpday! How's your training going?!? 

What are you training for next? 

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! 

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...

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

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

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

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

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 ; )

Training Rundown Week 14- MS Run The US

LESS THAN 55 DAYS to the start of my relay!! Also we're down to less than 30 days to the start of the Salt Lake City Marathon! I seriously cannot believe how quickly March went by and that it's April on Sunday. This week was a great week of running and I hit all of my workouts AND gained a total of over 2,000' in my runs for the week! I'm starting to focus more on elevation gain each week, since my relay run is pretty mountainous and really trying to hard to keep up with my strength training. I fit in three strength workouts this week and also started to see a physical therapist (I've had some minor re-occuring Right knee pain and wanted to get it stronger/ fixed before the relay start in May). 

Monday: 10.10 miles with 2 x 3 mile repeats (1 mile recovery after sets) 1.5 warm-up & .6 mile cool-down. I did this one on the treadmill (it was icy outside) and ran out of time to finish my complete cool-down mileage (I added it on to my runs throughout the week). Did some strength/foam rolling before I ran. 

Tuesday: 6.45 miles easy @ 9:50 on the treadmill because it was *once again* icy outside (happy first day of spring)! A bit more strength afterwards as well. 

Wednesday: 12 miles with 9 miles at tempo 8:20-8:35 (actual: 8:22) w/ 1.5 warm-up and 1.5 cool-down. This run felt amazingly strong and I only looked at my watch a handful of times. Also gained over 300' of elevation, so not completely flat too! 45 minute pilates class at lunch.

Thursday: 10.10 miles easy @ 10:00. Split this run up with 6.66 miles in the morning & the remaining mileage after work. Over 600' elevation gained. Also was pretty sore after my tempo run & pilates class on Wednesday. 

Friday: 10.25 miles easy @ 9:55. Gained over 1,700' of elevation- I started early and finished this run by 6:45! I also just did hill repeats at an easy pace (focused on form & breathing) and was really happy with my average pace and felt pretty beat-up/ strong afterwards.

Saturday: 6.10 miles easy @ 10:30 & 20 minutes of strength/ stretching. Did this run in the late afternoon and really didn't want to do more hills, but where we live --> all hills. So gained a little over 400' of elevation (more than what I wanted) and just took back the pace to enjoy the run. Brady tried to help give me some extra weight on my bridges

Sunday: REST DAY. Cinnamon buns and ample coffee was consumed. 

Positive Splits:

• Hit my paces
• Gained a ton of elevation on my runs
• Tempo run felt amazing
• Recovery runs were focused on form less than on pace
• Fit in three strength workouts throughout the week

Negative Splits:

• 2 treadmill runs
• That's it! Great week. 

How's your training going? 

Favorite thing about rest days? ->> normally ample coffee/ kitten cuddles/ cinnamon rolls or something equally amazing.

HAVE A GREAT WEDNESDAY!