Better Late Than Never – Weekly Recap

by Katie on July 25, 2014

Best of intentions to get the week in review up last Sunday – did not happen.  Today will have to do.

A number of you have even requested a “day in the life” type post.  I would be happy to oblige.  At some point I will get that written.  For now, just picture something like a three ring circus happening.  every. single. day.  I love my circus animals.  We have fun together.  It’s work, but it’s fun.  I’m enjoying the summer with my little people.  They’re hysterical, and busy, and whiney, and full of life.  It’s sometimes hard to tell if they are enjoying the summer with me, because as their dear mother, I seem not to have the ability to ever truly please them…no matter how many donuts I buy them.

Before I get to the recap of last week, here are a few little things I have experienced in training in recent months:

1.  Consistency Pays Off

Whether you are nailing your workouts, your paces, your miles, or not – stay consistent and all of those things will fall into place when it is time.  Don’t give up or get down on yourself when you don’t see the time on the watch that you want to see.  Put in the effort and more importantly the time, and you will make progress.  Slowly, but surely.  Training, running and goal setting are truly a testament to “slow and steady wins the race”.  I mean this in the sense that you don’t need to push, push, push and expect to see results and speed and change happen overnight.  Slow and steady.  Consistent. Patience.  Sometimes you back track a little.  You reassess and keep going.  That gets results.  Then, you go out for a run and all of a sudden that slow and steady consistent running has brought you to a place of fitness that you’ve been waiting and working for.  Rome wasn’t built in a day.

2. Hard Work, Works

I’ve said this before, but the hard work of running, the stress workouts, the long runs, they don’t really ever get easier, you just get stronger, and then you pick it up another notch.  They are always work.  They will be tough.  That’s the point.  You almost have to trick your mind into believing that even thought it’s hard, you can do it.  That’s where the consistency also comes back into play.  I’ve done this one particular workout a number of times.  It always stresses me out.  It always feels like it will be tougher than it is going into it.  But, each time I do it, I do it.  That gives positive mental feedback of prior successful workouts to fuel me through it for the next one, with the reassurance that I can do it, because I have done it before.  It will be tough, but after 3 or 4 times of doing certain workouts, I just resign to the fact that it will be hard, but it will be done, and done well.

3.  Stay in the Mile

I’ve had to rely on my “stay in the mile” mantra a bit more lately than I usually do.  Maybe it’s the heat, or the stress of life that makes the hard workouts feel harder, but this is a good one.  You get out of the mile, it can be a downward spiral.  On mile 2 of an 8 mile tempo, you DO NOT want to be thinking, “OMG, I have 6 miles left of this”.  I’ve had to break it down to stay in the 1/2 mile.  Break it down people.  Stay in the moment, stay in the mile.

I think that’s it for now

Let’s look at last week.  There was a lot of “work” in last weeks running.

I also had to shuffle the schedule around a bit, because I wasn’t going to be able to run last Saturday. *GASP*!!!.  According to my training log, the last day off I had was Boston Marathon recovery.  That was about 3 months ago.  I didn’t feel like I needed a day off (although, I have to say – the day off was pretty fantastic, so maybe I did need it).  My husband was gone from 2am until about 9pm doing a hike up and around Mt. Washington.  I have been known to take the kids to the track and let them run their crazy little heads off and play while I do laps, but I just wasn’t feeling it last weekend.  I still wanted to make sure I got my miles in, so I did an extra two double days to make up for the missing Saturday miles.  I really enjoy the double days.  That second run is so short and easy.

84 miles

10 runs

2 workouts + 1 Tempo Long Run

 Monday Workout – am: 10 miles @ 7:11, 12 x 600′s, 90 second recovery jog

pm: 4 miles @ 7:25

I think I despise speed work.  I am not speedy in the true speedy sense of the word, relative to my training and running.  I much prefer the longer endurance stuff.  For that reason, this might be one of my least favorite workouts…tough.  So, I don’t look at my watch at all when I run these.  I go by effort.  I’m given a range (1:59 – 2:01), I run.  I look at my watch after.  I am happy to find that all of them landed in that range, with the last three the fastest (1:58, 1:59, 1:56).  12 is an excessive amount of 600′s.  Doing the work.  And, if they don’t fall in that range, that’s a bummer.  But, I’m learning what kind of effort corresponds to that workout.

Tuesday – am: 10 miles @ 7:05

pm: 4 miles @ 7:17

Crazy humidity on Tuesday and Wednesday.  The breathing is tough.

Wednesday – 10 miles @ 7:17

Thursday Workout – am: 11 miles @ 6:36, with a 5 mile WAVE tempo in the middle

Goal – 1/2 mile @ 6:10 – 15, 1/2 mile @ 5:40 – 45, for 5 miles

Actual - 6:15/5:47, 6:10/5:43, 6:09/5:39, 6:14/5:44, 6:08/5:38

pm:  5 miles @ 7:03

Friday – am:  10 hilly miles @ 7:09

pm:  4 miles @ 7:30

Saturday – OFF

Sunday Tempo Long Run – 16 miles @ 6:42

Goal – 4 mile w/u, 8 mile tempo @ 6:09 – 6:12, 4 mile c/d

Actual – 3 mile w/u, 8 tempo @ 6:07, 5 mile c/d

Splits: 6:09, 6:07, 6:03, 6:15, 6:13, 6:03, 6:12, 5:53

Very happy with this workout to wrap up this week of training.  I’ve done this one a few times, and this one felt fantastic.  I felt like I was fairly comfortable in that zone.  “Smooth and relaxed as possible” is the name of the game in these long tempos – I felt as smooth and comfortable as I could be at that pace.  Smooth, controlled. calm breathing.  Training to get comfortable at marathon pace.  That’s a little frightening.  I don’t want to talk about that marathon pace right now.

I think we are closing in on close to 11 weeks out from the marathon.  The weeks are ticking by.

I ran a last minute 5k tonight, so I’ll get a post up about that.

Thanks for reading!  Happy running!

{ 3 comments }

Three for Three and a Voting Opportunity

by Katie on July 13, 2014

If I actually get this post up in a timely manner, I will be three for three on these weekly updates that I started.  That’s good news.  I’m following through.

It was a fairly mellow week, compared to the previous week – thank goodness – because I ended up having to push a workout back one day and I couldn’t really have done that last week.  This was for no other reason than I went out the night before and there was no way I was pulling off a tempo interval after a late night out, post martini consumption.  I know better than that.  I actually had a social life this week and had TWO late nights outside of my home.  This behavior is not entirely conducive to marathon training of the 20 mile long run variety, but somehow I pulled through.  We’ll get to that.  That was at the end of the week.  Let’s start at the beginning.

86 Miles

9 Runs

1 Workout, 1 Long Run

Monday: 11 miles in the am (7:08pace), 4 miles later in the am (7:25pace)

(seems like more often than not, my secondary runs take place a few hours after my first run, only because that’s the only time I know I will be able to fit the run in.  Right now I have 1-2 secondary runs of 3-4 miles in the schedule)

Tuesday: 9 miles am (7:18), 4 miles later in the am (7:25)

Wednesday: 9.5 miles in the afternoon (7:15)

(this should have been the tempo day.  I chose to push it off a day rather than run it at 4pm in 90 degrees.  I do make good decisions sometimes.  It just gave me one day instead of two between workout and long run.  No biggie)

Thursday Workout

Goal: 3 x 2 mile tempo interval @ 5:50 – 6:00 pace with 1/4 mile jog recoveries

Actual:  12.5 miles total @ 6:37

2 mile warmup, 3 x 2 mile intervals, 4 mile cooldown

2 Mile Splits – 11:54 (5:57 pace), 11:46 (5:53), 11:32 (5:46)

It was humid this day, but temps were cooler.  So, near 95%, but only in the 60′s for temp and dew point

Friday: 8.5 miles (7:18)

Saturday Long Run

Goal – 20 miles, 6:55 – 7:10 pace

Actual – 20 miles @ 6:54 avg pace

This long run followed another late night out.  I succumbed to the thought that I was likely going to have to drag myself through 20 painful miles on limited sleep.  And this type of run is probably one of my favorites.  It was just unfortunate timing with weekend schedules.  That’s life.  We had these plans to go out Friday night followed by a double whammy of training on Saturday – my husband had a 100 mile bike ride planned and I had 20 miles to run.  This meant I had to be HOME from TWENTY miles by 7:15 AM.  Killer.  I left my house early.  I ditched any notion that I would fall in that prescribed pace range.  And…surprisingly, it went off without a hitch.  It was a nice rolling course, a couple hills, but nothing crazy.  Seamless and feeling great.  No issues with staying in pace range.  It was a nice, comfortable long run.  Shocker.  I was home before 7am.  Wonderful to be done with 20 miles by 7am

Fuel/Fluid: I drank about 12-16oz total of 1/2 packet (that’s all I had at home) of Generation UCAN at miles 6 and 11.  I don’t eat breakfast before long runs and I don’t like to carry water.  I had it in a spot that I knew I would pass by a couple times.  That was plenty for me.  It was humid, but not terribly hot, maybe high 60′s, so that helped.

Sunday: 7.5 miles (7:02)

OTHER NOTABLES

Core and drills – add them into your training routine!  I do my best to do core work 3-4 times a week and drills twice a week.  Barre class is not happening this summer.  Kids.  Work.  Not fitting it in.  That’s fine because I can, when I put my mind to it, get a great strength/core/drill workout in at home and it does not take long.  I usually get most of it done right after my run out in the driveway.

I am halfway done with a nutrition/ “what my diet is like” post.  This is kind of a hot topic, so I am approaching it purely from the angle of what my thoughts are for my training and why my nutrition is the way it is and what sorts of supplements I use that I think are really helpful.  Hopefully I will chip away at that some more and have it up soon.  Nutrition is important!

Lastly,

PLEASE VOTE FOR ME!

runners world copy

I’ve never entered any contest like this, but wouldn’t it would be kind of cool to be on the cover of Runner’s World Magazine?!?  You can vote every day and I would really appreciate your help!  Feel free to spread the love:)

You can vote HERE

Thanks for reading!

{ 16 comments }

Tempos Galore

July 6, 2014

There’s a lot of tempo running going on here lately.  More tempo than I think I’ve ever consistently run. All sorts of tempo Aerobic threshold tempo Lactate threshold tempo, aka, death by tempo Tempo interval Tempo Thursday Tempo in the middle of a long run It’s the lifeblood of marathon training It’s everywhere This week, I […]

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Recaps…All Sorts: Ironhorse 10k and Training

June 1, 2014

Well hello I’m back to give you what is a grossly overdue recap of a 10k race, that took place on June 1st.  yeah.  little bit delayed. I’m also here to give you what were my intentions of weekly Hartford Marathon training updates.  I’m 4 weeks behind on that one. Just like that, it’s back […]

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Recovering and Up Next

May 7, 2014

The marathon distance is hands down my favorite distance to run.  It’s a funny thing that happened because I disliked the distance very much after my first one.  I love all the work that goes into them.  The long runs are probably my favorite part of it all.  I look forward to them every week. […]

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Boston – The Details

April 30, 2014

You all can thank my husband for the posting of this Boston recap, as he is breathing heavily down my neck making sure I get it written and posted.  The kids are in bed and he’s ever so kindly put on a man flick so that I am not distracted by what is on TV. […]

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Boston

April 23, 2014

I don’t quite have the energy or the words to write at the moment to do justice to the Boston Marathon, not yet anyway. This was my first time running it and hopefully not my last It was a unbelievably fantastic experience.  Upon my return from the race, my fresh faced children didn’t skip a […]

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The Week in Miles

March 23, 2014

One week out from the half marathon and 4 weeks to go until Boston I am starting to get excited.  I think a good tune up race will do that – increase the marathon excitement.  No matter how the marathon goes, I’m thrilled with the race that told me I should be in good shape […]

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New Bedford Half Marathon 2014

March 18, 2014

The following words came out of my husbands mouth on the way to the race on Sunday: “WHY don’t you just run a 1:17:59.  Get in the 1:17′s” Then, these words came out of my mouth: “Well, my sweet love, I am just not a 1:17:xx half marathoner…yet, easier said than done.  That’s just the […]

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Training Update

March 15, 2014

I have not run a spring marathon in two years, for exactly the reason that we are experiencing right now – winters stinks. I think I hit my breaking point with sub 10-15 degree weather this week.  It was brutally difficult for me to get moving in the early morning hour.  6 days until spring. […]

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