Advertisements

Big Cottonwood Training Week 3: Travel and More Travel

Big Cottonwood Training Week 3: Travel and More Travel

I spent early last week traveling home as well as recovering from the She Power Half Marathon. My quads were slightly sore after the race but seemed to loosen up with the week. It was a more eventful week since I spent half of it on the road.  The week also felt as though it went by fast.

Monday: Easy 45 minutes Indianapolis
Tuesday: Easy 60 minutes Wheeling, WV, Easy 2 hours hike PA
Wednesday: 4X1 mile 6:41, 6:45, 6:46, 6:58 (wu/cd 10 miles)
Thursday: Swim 2 miles
Friday: Easy 60 minutes
Saturday: Red Bank Classic 5k (wu/cd 10 miles_
Sunday: 15 Miles
Total: 53

Week 1: Hello Humidity

Week 2: Half Marathons and Workouts 57 mpw

Week 3: 53 MPW

Thoughts:

My easy runs were just that, easy. It was fun running in several new cities, and I didn’t run in the same area one last week. I’m happy with how the week went. I would have liked to get a second day of swimming in, but with traveling, it didn’t work out.  As I mentioned last week, I base my easy runs on about 6.5 miles per hour. I might run 6.1 or 7, but since my easy runs are typically done by time, it makes it easy to calculate a rough idea of mileage.

Workout Wednesday: 4X1 mile with 2 minutes rest

My legs still felt heavy after the race. I didn’t feel terrible, but I didn’t feel the best. I was glad to get the workout in.

Red Bank Classic 5k: 21:00

I’ve always wanted to do the Red Bank Classic, but the timing never works out. This year it did. To summarize the race, my body didn’t feel great, and I also collided with another racer at the start. I spent a few seconds on the ground. It was hard to get back up and start running, but you can only control what you control. I’m proud of myself for running a solid effort.

Sunday Long Run: 15 Miles

In all, I felt decent but not great. I woke up exhausted and not sure I even wanted to run. I told myself to start and see how it goes. I’m not the type of person that believes you never regret a run, because there are a few times I wish I hadn’t run. Anyway, I got 15 miles in and averaged 8:20 pace which I’m proud of.

In all, it was a decent week. It wasn’t the best week ever, but I got what I needed too done.

Posts from the Week:

Running Podcasts to Keep You Entertained

She Power Half (1:29.27)

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. This weeks newsletter is how to get the most out of your local running store!

Questions for you:

Have you ever fallen during a race?

How was your week of training? 

Advertisements

Big Cottonwood Training Week 2: Half Marathons and Workouts

Big Cottonwood Training Week 2: Half Marathons and Workouts

Last week felt like the neverending week. I felt exhausted on Monday, and the week only seemed to get longer and longer. I’m proud of what I got accomplished running wise.

I didn’t get the chance to swim another day, but that’s okay. As I ramp up running mileage, I am trying to remember I can’t do everything and expect to stay healthy (both physically and mentally).

Monday: AM: Easy 60 minutes run
PM: Easy 45 minutes run
Tuesday: Easy 60 minutes
PM: 2-mile swim
Wednesday: 2X10 minutes (average 6:28, 6:29) Total mileage 10
Thursday: Easy 60 minutes
Friday: Rest
Saturday: Easy 60 minutes
Sunday: She Runs 13.1, total mileage 16
Total: About 57

Thoughts:

This week was a decent week for running. I’m not especially proud, but I’ve been running on fumes the entire week. There wasn’t ever a point I chose to workout versus sleep, but my sleep schedule has been off the entire week. I’m not someone who can nap in the daytime (past 10 am), so when I’m up…I’m up.

Anyway, the runs themselves felt pretty good. As I increase my mileage, I worry less and less about pace. I measure my easy runs by minutes. I guestimate that 60 minutes is about 6.5 miles, and 45 minutes is 5 miles. Could it be 6.1 miles? Sure but I don’t worry about it. By making a rough estimate, it makes it easier to calculate an increase in mileage.

Swimming felt good this week, and while I only got two days of swimming in, both were quality and I’m glad I did.

Workout Wednesday: 2X10 minutes hard effort (6:28, 6:29) with warmup and cooldown 10 miles

I’m surprised it went as well as it did, but I felt good. I was running on minimal sleep, and it was packed between a busy day, but I did what I could.

She Power 13.1 (1:29.27)

I have a lot to say about the race. I ran the entire thing alone from start to finish. It felt as though I was just running, following the cyclist, doing my own workout. No one to push me, but me.

Did I have a great time? Of course. Was it strange at the same time? Of course. The weather was less than ideal, and it rained the entire time with some course flooding. In all, I kept my splits pretty even and also ran faster per mile than many shorter 10ks that I’ve run so I can’t complain.

Thoughts:

In all, I’m happy with the week and how an increase in mileage is going. I don’t plan to run 20 next week or anything (I think that will probably come in mid-July).

Next Week:

Right now, I’m happy with my mileage. I’m hoping that paces will start to feel more comfortable as I continue running higher than I’ve run in a while. Since I’ll be on the road a good portion of next week, I’m not sure how much pool time I’ll get.

Posts from the Week:

May Training Log

Mizuno Waveknit R2 Shoe Review

Scott Coffee 8k (33:03)

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. This weeks newsletter is my favorite and all about coaching and if it’s right for you!

Questions for you:

Have you ever run a race alone?

How was your week of training? 

May Training Log

May Training Log

Only about a week into June but…Better late than never right?

May brought a lot of changes to my training, mainly, a focus and a fall goal. Before last month, I didn’t have a goal race. I had a rough plan that I wanted to “get back in shape.” I wanted to run a bunch of local races and just build fitness on it.

Then I was selected to run the Big Cottonwood Marathon. I’m still planning to race frequently and get the speed in, but I’m also going to add in long runs. I’m not going to run a lot of long runs because I know I’ll burn out, plus running long in the 90-degree summer isn’t always the most enjoyable thing.

Mileage: Around 170
Range of Paces: 6:27-11:00-untimed
Shortest Run: 2 miles
Longest Run: 14 miles 
Workouts: 4

Swimming: 44,000 meters
Races:
ERR 10k: 42:40
Movie Madness 13.1 Recap (That turned into 14 miles)
Broad Street 10 Miler (1:07.35)

Thoughts:

The focus of the month was to begin getting back into shape and consistently log miles. May, June, and July all have the same goal to keep consistently building miles. I’m not going to build to 100-mile weeks or anything, but I am going to keep building.  I’m not in the same shape as a year ago, and I’m not in the same shape as when I set my half marathon PR a year and a half ago. Do I think I can get back to that in 100 days? No, but I’m going to work towards what I can do.

All of my races last month were ok, not great. I don’t have any that stand out to me, but I’ve also been running on tired legs. I haven’t tapered for any, and I won’t taper for any in June either.

Swimming:

Swimming has been good, and I’m glad I’m getting back into the pool. I don’t feel any “fitter” from swimming, and I don’t think the fitness will translate, but I’m enjoying it. I appreciate how I can mindlessly swim laps without a care in the world.

Goals for Next Month:

In June, I would like to get more fit than I am right now. That seems like a broad goal, and it is, but it’s the only goal. I just want to work on my fitness and progress.  I’m going to keep racing frequently as well as swimming and see where it takes me.

Posts from the Month:

Swimming for Runners

Aftershokz Headphone Review

Shoes:

Topo Magnifly 2 Shoe Review

Hoka One One Bondi 6 Shoe Review

Reebok Floatride Run Fast

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. There are often giveaways as well as discount codes.

Questions for you:

How was your month of training?

Do you have any racing plans this summer? 

Big Cottonwood Marathon Training Week 1: Hello Humidity

Big Cottonwood Marathon Training Week 1: Hello Humidity

I told a few friends and anyone that asked I would start marathon training when there were 100 days until the Big Cottonwood Marathon. I have a strong enough base that I’m not starting from zero. Plus, I have no plans to grind away at extremely high mileage during hot, humid months like July and August. I will train appropriately, but am I going to do countless 20 milers? No.

Despite being a short work week, this week felt like it took forever and it was also exhausting. I’ve been increasing mileage and time on my feet. Together with oppressive humidity, it took it out of me.

That being said, I got mostly everything I wanted to get accomplished in the workout week done.

Monday: Easy 60 minutes (Charlottesville)
Tuesday: AM: Easy 60 minutes
PM: Swim 3000 meters
Wednesday: AM: 6x800s averaging around 6:20 pace (90 seconds jog in between).
PM: Easy 3000 meter swim
Thursday: Easy 3000-meter swim
Friday: Easy 80 minutes with Alexis
Saturday: Scott Coffee 8k 33:03/6:41 pace
Sunday: Long Run 14 miles averaging 8:05

Thoughts:

Typing this out, it’s easy to see why I’m more exhausted. I upped my mileage and crammed my swimming in early (the only time I had to swim).

Wednesday: 6X800 averaging 6:20 with 90 seconds in between

Running in Charlottesville early in the week was hilly, and it made my calves a lot more sore than they have been. I felt as though I could not get my legs to turnover as fast as I would like. The workout wasn’t terrible, and it was humid, but I was hoping to be faster.

Swimming:

Swimming didn’t feel as good as some weeks, but I was happy to get some swimming in. I wasn’t sure I would be able to find the time during the midweek, but it all worked out.  Last week I wrote a post about swimming for runners. I’ve been doing 2X1500 meter swims because I like the mindlessness of it.

Scott Coffee 8k: 33:03 (6:41 pace)

I haven’t run the Scott Coffee 8k in several years, but I’m happy with my result. It’s one of my better races recently.  It was hot, humid, and the course is hilly, but my effort was there.

Long Run: 14 miles averaging 8:05 pace

Low, 8-minute pace doesn’t feel “easy” for me, especially in the heat. This was at a moderate effort. I was able to finish with a few 7:45 miles, and I felt strong the entire time.

Next week I’m going to continue to increase my mileage. I’m racing a half, so realistically I don’t have to do anything different but add a couple of miles after the half marathon on Sunday.

Posts from the Week:

Swimming for Runners

Topo Magnifly 2 Shoe Review

ERR 10k: 42:40 

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. This week I talked about tying your shoes2…who knew you needed to learn about that?  In the newsletter, I share running industry trends and things relevant to the sport. There are often giveaways as well as discount codes.

Questions for you:

How was your week of training? 

How long are your marathon training cycles? 

Training Log: Long Runs, Races, and Swimming

Training Log: Long Runs, Races, and Swimming

Hopefully, everyone has a good Memorial Day Weekend.

The next few weeks of training are geared towards upping my mileage. Upping mileage while the weather gets hotter, doesn’t make for the most enjoyable running but I will keep racing and keep on trucking along.

Monday: Easy 60 minutes/Swim 3000-meter swim
Tuesday: 5X1000 with 90 seconds rest
Wednesday: Easy 60 minutes/3000 meter swim
Thursday: Easy 3000-meter swim
Friday: Easy 60 minutes
Saturday: Elizabeth River Run 10k
Sunday: 12 miles (11 easy, 1 mile worth of strides at the end)

Thoughts:

Workout Wednesday: 5X1000 averaging 6:25 pace.

It’s a little faster than the week before, which is the most important to me. I’m not where I was a year ago, but I’m further along than last week. The weather was ideal, and I couldn’t ask for a better day.

Elizabeth River Run 10k: 42:40

I haven’t run the ERR since 2013. I thought I would run faster than the Cape May 10k a couple of weeks ago but the weather was much hotter, and the course was much more challenging. The effort was harder, but the time was slower. I ran most of it by myself. It was great to see family, friends, and people I had grown up with.

12 Mile Long Run:

I planned to do 14 but the weather was so oppressive, and my legs weren’t feeling it, so I settled with 12.  I ran 11 easy, followed by one mile of doing strides. 6-minute pace doesn’t feel natural for me right now, so I’m trying to get my body to remember how.

Swimming:

I’ve been swimming 2X1500 meters each time I get into the pool. After going through so many years of stress of sets, etc., I am enjoying just freely putting my face in the water, turning everything off, and swimming. I do plan to keep swimming during this training cycle. Why? Because I want too. I’m enjoying it.

Other than that, everything was low key. My goal for the next few weeks is to get a quality workout in and maybe a race or a long run.

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. This week I talked about rest days and cross training.  In the newsletter, I share running industry trends and things relevant to the sport. There are often giveaways as well as discount codes.

Posts from the Week:

Vital Protein Collagen Water Review

Hoka One One Bondi 6 Shoe Review

Movie Madness 13.1 Recap (That turned into 14 miles)

Questions for you:

What is your favorite cross-training activity?

How was your Memorial Day Weekend?

%d bloggers like this: