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.

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

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!

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

SUNDAY: 8.66 mile easy recovery miles treadmill run

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 12-MS Run The US

This last week FLEW BY. It was crazy. I sometimes feel like my cut-back weeks (this past week I did 55 miles) are actually tougher than when I've got a 60+ mile week on the schedule. Is this just me? Maybe it's because I'm just still recovering from the high mileage week the week before? Or maybe it's because I'm mentally still exhausted and in my 60+ weeks, I'm mentally ready/ prepped for the challenge. I'm trying to stay mentally 'present' and 'thankful' in my runs- whether I'm on the treadmill, in a hard workout, or just getting in some easy miles outside in the sunshine (or snow). I recently listened to Kelly's BQ or BUST vlog with Dr. Bob (sports psychologist) and it is really inspiring. You can check it out HERE: 

MONDAY: 1.5 mile warm-up; 9 miles @ tempo @ 8:20; 1.5 (actual: 1.0 cool down- short on time!). 11 miles total. It was an icy/snowy cold mess outside, so I was forced to do this on the treadmill and it really could've been better. I wanted to do this outside and it was my first of 3 9 mile goal marathon paced workout, so with the extra mile it was extra challenging. Not the best, not the complete worst. 

TUESDAY: 6 miles easy @ 9:41 (bit too fast) 308' gain + 15 minutes strength arms/legs/abs

WEDNESDAY: 1.5 warm-up; 4 x 1.5 mile @ 8:00-8:10 (8:06 @ .5% incline; 8:06 @ .5%-1% varied incline; 8:02 @ 1% incline; 8:03 @0% incline); 1.5 cool-down; 11 miles total. The treadmill annoyingly got stuck on 1% incline on my 3rd repeat (I guess it's great hill/ butt work right?), but I powered through and felt really strong (even felt recovered afterwards). I really love strength work

THURSDAY: 10 miles easy @ 10:00 pace + 15 minutes strength arms/legs/abs (6 miles in the morning felt super exhausted/ calves tight/ 10* out & 4 miles in the afternoon sunshine went MUCH better). Recovered with an epsom salt bath.

FRIDAY: 10 miles easy @ 9:45. I slept in and did this run in the afternoon in the SUNSHINE! I definitely went too fast, but the beautiful weather (and not wearing a headlamp) really made a big difference. 

SATURDAY: 6 miles easy @ 10:42. This turned out to be a hilly run (even though I didn't plan for it to be that way)- I guess that's what happens when I run from home (we live in a VERY hilly area)! I also did this run less than 13 hours after I finished my 10-miler, so that could explain why my pace was slower (also taught skiing after my Friday afternoon run) besides the hills. Recovery is meant to be slow!

SUNDAY: Rest day

Positive Splits:

• Strength workout felt amazing
• Kept hydrated throughout the week
• Fit in 2 x strength training sessions
• Fit in an epsom salt bath

Negative Splits:

• Tempo workout was rough
• Easy paced runs were kinda all-over the place
• Sleep was not the best
• Nutrition could have been better (but it wasn't terrible either)!

I hope you have a great hump day! We're only 2 days away from the weekend! 

Training Rundown Week 11-MS Run The US

Happy Humpday! I am less than 75 days to go until my MS Run The US start line (and only about 5 weeks away from the Salt Lake City Marathon)! I hit my first 60+ mileage week this year and had strong training runs throughout the entire week! I fit in two strength training sessions on my own, hit all of my goal paced workouts, and only did one run on the treadmill. I gained a total of 2, 137' of elevation (my highest ever recorded), including over 500' in my long run on Saturday morning of 16 miles. 

Monday: 1.5 warm up; 8 miles @ tempo 8:20-8:35 (actual: 8:20); 1.5 cool-down. Felt strong and relatively easy & Yoga & 15 minutes strength training

Tuesday: 8 miles easy @ 9:58 pace

Wednesday: 1.5 warm-up; 6 x 1 mile @ 8:00-8:10 (actual: 8:14, 8:05, 8:01, 8:06, 8:10, 8:01) with 400R between sets; 1.0 cool-down. 10 miles total & 15 minutes of foam rolling/ strength training

Thursday: 8 miles easy @ 10:00 pace on the treadmill

Friday: 8 miles easy @ 10:13 700'+ elevation gain. & foam rolling

Saturday: 16 miles long slow pace @ 9:03-9:18 (actual: (9:13 pace)) 500'+ elevation gain & foam rolling

Sunday: Rest Day

Positive Splits:

• Hit my paces on all workouts
• Fit in 2 strength training sessions
• Fit in yoga
• Remained hydrated
• All but one run outside
• Some very hilly runs!

Negative Splits:

• Strength training sessions were not as long as I would have liked
• Nutrition could have been better (overall)

How's your Wednesday going?!

How's your training going? 

How do you fit in strength & foam rolling?!

Training Rundown Week 10-MS Run The US

This week was the week of the treadmill....ugh. Below zero (or single digit temperatures)/ freezing rain/ snow/ ice/ 50 mph winds you name it, this week probably had it (besides nice sunny weather). I managed to get ONE of my six runs outside. It's a good thing that I like the treadmill, but 5 runs on it was a bit too much and I was seriously craving some vitamin D sunshine and fresh air (instead of sweaty). Oh winter- how I love you, but also sometimes how I wish it were spring... 50 more miles in the MS Run The US Training bank & Salt Lake City training bank as well. I hope you have a great hump day!

Monday: 1.5 mile warm-up; 8 miles @ Goal Marathon Pace 8:23 (actual: 8:20); 1.5 mile cool-down --> 11 miles total

Tuesday: 6 recovery miles @ 10:00 pace

Wednesday: 1.5 warm-up; 3 x 1600 at 7:08 (actual: 7:08, 7:07, 7:05) at .5% incline; 1.5 cool-down --> 7 miles total & 45 minute HIIT/Core/Stretch class at lunch (this class kicked.my.butt   -> we didn't use any weights, but just a ball and pilates band and it was killer!)

Thursday: 6 recovery miles total OUTSIDE! 9:50 pace; 5 miles solo & last one cool down with Stella

Friday: 10 miles easy @ 9:50 & 10 minutes of strength/stretching/ foam rolling & epsom salt bath to recover at night

Saturday: 10 miles easy @ 9:50 & 10 minutes of foam rolling

Sunday: Rest Day

• Positive Splits:
  • Hit both my SOS (something of substance workouts) workouts
  • Kept treadmill running at an incline (varied between 0.5% to over 4.0% on one of my 10 mile runs)
  • Fit in a few strength training sessions
  • Kept hydration & nutrition in check (for the most part... some candy was definitely consumed over the week ; )....)
• Negative Splits:
  • So many treadmill runs! (not bad...just slightly boring & missing the fresh air)
  • Would have liked to have had more time for full body strength sessions
  • Not enough foam rolling (really should be doing this everyday, not just a few times a week)

How's your training going?!?

I'm thinking of signing up for an ultra in the late summer<-- am I crazy?!? Have any recommendations?!

What's on tap for you today? <- thinking of probably doing my long run either this afternoon (since I've got time and it will be beautiful out) or just sticking with my normal schedule and doing my strength workout this morning (6 x 1 mile repeats) & hopefully fitting in some strength work!

Training Rundown Week 9-MS Run The US

Less than 90 days until my MS Run The US start line! I think I'm much more nervous to hit my fundraising goal compared to running 175 miles over 7 days! I guess that's a marathon runner for you though.... I came down with a bit of a cold/ major headache/ sore throat on Thursday and ended up switching my runs around a bit to accomodate that as my rest day. We also got hit with a bunch of snow all week, so I spent most of my runs on the treadmill because the roads were a disaster early in the morning and also super chilly out (less than 10*...too cold for me to be outside running!). 

MONDAY: 1.5 mile warm-up; 8 miles at tempo 8:20 (last mile 7:53); 1.5 mile cool-down--> 11 miles total. All on the treadmill + 20 minutes of strength + 30 minutes of yoga

TUESDAY: 7 miles easy; actual: 6 miles easy (all I had time for) @ 10:19. So snowy outside and no clear roads/trails. Much more like a trail run than a road run...

WEDNESDAY: 1.5 warm-up; 6 x 800 @ 7:13 (actual: 7:08 pace) with 400R between sets; 1.5 cool-down (actual: .75 cool-down). All done by 6:30am and on the ice teaching by 7am. Did this on the treadmill because roads were not clear and had to cut my cool-down short because of time constraints. 60 minute Jumpboard Reformer class at lunch.

At least I had a rose to keep me company on the treadmill this morning!

THURSDAY: REST DAY

FRIDAY: planned 8 miles easy. actual 6 miles easy @ 10:00. Still felt a bit off, so cut it after 6!

Cold & Snowy!

SATURDAY: planned 16 miles @ 9:03-9:18 pace. actual: 13.25 miles @ 9:10 pace. Was on the treadmill and still felt a bit weak from being sick the past two days. 

SUNDAY: 8.0 miles easy @ 9:50. Finally felt stronger and got to run outside as well! Perfect morning before teaching skiing. 

Positive Splits:

• Got in 3 strength training sessions
• Hit my paces and felt strong on both my speed & tempo workouts
• Fit in 30 minutes of yoga!
• Hydration and rest were key this week

Negative Splits:

• Got a bit of a cold...boo...and had to readjust my training days
• Most runs on the treadmill
• Definitely did not foam roll enough!