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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? 

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Scott Coffee 8k (33:03)

Scott Coffee 8k (33:03)

On Saturday, I ran the Scott Coffee 8k. Even though my local running store sponsors it, I’ve only run the race one other time in 2015. It’s always a hot, humid, weekend and this year was no different. That being said, Moorestown is beautiful and I enjoy the race and seeing friends. Plus, every race participant gets a free bag of coffee.

Anyway, I arrived around 7:30, did 2 miles of warmup and then relaxed. The race starts at 8:35. I chatted with a few friends and before I knew it, we were off.

I’ve been attempting to find a new racing shoe, and this time I used the Reebok Floatride Run Fast Pro. I don’t regret that decision and I liked it for the race distance. By the end, my feet were burning so I doubt it will be a marathon shoe for me.

As we were off, I realized I felt decent. I hadn’t felt great all week so I was surprised my legs actually didn’t feel too bad. Since the race is bigger, I was surrounded by people including some random guy who couldn’t stop yelling. He wasn’t really talking to anyone but just talking for the sake of talking. Thankfully, I dropped him after about a mile. We hit the first mile in 6:29 which I was pleased with.

The next mile, I stuck with a couple of women and we ultimately ran the entire race together. At each water station, I grabbed water. It was so hot and humid. There was also a sprinkler and I ran through that too.  I hit the second mile in 6:31 and was pleased.

The next mile went through the backroads of Moorestown and this is where it gets hilly. I was surprised I wasn’t feeling like I was dying, which I’ve struggled with the last couple of 10ks. My legs felt decent and I told myself: “just a 5k left”. I hit the 3rd mile in 6:47. I thought I was moving faster but I guess not.

The next mile felt decent and everyone kept shouting: “you’re almost there”. LOL, please don’t tell me that unless I’ve crossed the finish line. I told myself, less than 15 minutes of hard work to go. I passed a couple of people. I didn’t feel bad and I was pleased that I finally felt like I was having a decent race.

As we crossed mile 4, I remembered I wasn’t doing a 5 miler but an 8k which is a few feet shorter. Somehow knowing I had less than a mile to go always feels better to me. The last mile is downhill through the streets of Moorestown and I just charged to the finish line. Main Street is closed due to a craft fair so you run by multiple crafters who are confused by what is happening.

I crossed the finish line in 33:03 which I’m pleased with. It’s over 10 seconds per mile faster than the last 10k I did and it was on a harder and more humid day. Fitness is taking longer to come back than previous times but I do know it will come back. I’ll continue racing through the summer in hopes for a few good races.

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:

What is your favorite type of coffee?

Have you run an 8k before? 

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? 

ERR 10k: 42:40

ERR 10k: 42:40

A couple of weeks ago I ran the Cape May 10k in 42:35. I thought, at the minimum at ERR I could beat that. Spoiler: I did not. The weather, however, was much hotter and much more humid at the ERR, plus the is much more difficult. So it was a harder effort. By much more humid, I mean it was 100% humidity.

Anyway, I got to the race around 7:15, warmed up, saw a few friends, and got to the start around 8 am. The race started at 8:15, and I was already sweating through my clothes beforehand. I’ve run the race a few times, but not since 2013. There is minimal shade, and it can be either very hot and humid, cold, or somewhere in the middle. When I lived in VA, I ran it years that it was any of those.

I was busy talking, and by the time I knew it, we were off. I was caught off guard but not a big deal and my own fault. During the first mile, I found myself as 5th women overall, where I stayed the entire time. At first, I thought I might be able to catch the fourth-place women, but that quickly faded. My legs did not feel good, and I was overheated at the start.

I ran the majority of the miles alone, just wondering what I was doing. If I stopped, no one would know, and it was something I constantly had to talk myself out of.  I hit the first mile in 6:30, which was way to fast for where I should be. The course itself at that point had minimal turns, but I knew the turns were all coming.

me running elizabeth river run 10k

During the second mile, I settled in alone. I saw many friends and waved to everyone I knew. I hit the second mile in 6:47, which is about where I figured my fitness was in the humidity.

During the third mile, I was running along the waterfront, and I was roasting. I laughed and thought, wow I’m working my tan. I told myself get to mile 3 and you’ll be halfway. I reached mile 3 in 6:47.

The next couple of miles went by without much note. It was hot, humid, and I just wished I hadn’t signed up for four 10ks this summer. I told myself “just 20 minutes left”, then “just 10”. It wasn’t that I didn’t want to race, but with the humidity, it became increasingly more difficult to breathe.

Around mile 5, I got some magical wind. I don’t know what was going on, but all of a sudden, I began to feel better. Maybe it was the fact that we were “almost done” or that I woke up again, but my legs felt better. I ran the last mile in 6:47 and crossed in 42:40.

me running elizabeth river run 10k

Thoughts:

I won’t say I love running 42:40s for a 10k. I’ve run faster workouts but I’m coming to terms with this is where I am fitness wise and in the heat. I know it’s a better effort than the Cape May 10k. I’ll keep grinding along and still signing up for races. I always enjoy seeing friends that I grew up with. I’m hoping I’ll just keep putting in the work and it will translate when it gets cooler. Or my marathon will be in the heat, and I’ll have put the work in the heat. HA

Thank you to Cliff for the photos. 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.

Questions for you:

Do you like 10ks? How do you pace them?

Where did you grow up?

Movie Madness 13.1 Recap (That turned into 14 miles)

Movie Madness 13.1 Recap (That turned into 14 miles)

The Movie Madness 13.1 was my 54th half marathon and the first one I ever got lost.

My plans the week before changed multiples times. Instead of doing a long run on the same roads I’ve been running on, I decided to take a short road trip to Harrisburg, NJ. I’ve driven through Harrisburg a few times, but I’ve never spent much time there. It’s a cool city and also the state capital of Pa.

Anyway, the half marathon was $60 when I registered two days before. I didn’t expect roads to be closed or the race be anything more than a no frills race. My goal was to get a strong long run. I wasn’t tapered, nor was I  in a mindset to run my hardest ever. In fact, there was only race day pickup, and you could register the day of!

I arrived at the start around 7:15 am, picked up my number and just relaxed.

The race started 2 minutes early, and we were off at 7:58. Immediately I found myself as third person and first female. I was running with two men and a lead cyclist. I thought I could maybe keep up the other two men but wasn’t sure.

The first mile goes around the stadium. I just felt like I was relaxed and right, where I wanted to be. We hit the first mile in 7:08, and it felt comfortable.

The next mile went over a grated pedestrian bridge. It made it hard to get a groove and wasn’t closed to people just walking. We crossed a major road, which thankfully there were police directing traffic. We made a 180 turn where there was a water stop (no electrolytes).

By now, one male leader was out ahead, followed by another, and then me. We went over a long bridge, and I hit mile 2 in 6:52, which felt comfortable, but I ran alone for the rest of the time.

Around mile 2.5, we got to the end of the bridge, and a volunteer motioned me to go left (and I did). I began running through a neighborhood street which had no race signs, and I couldn’t see much ahead. After about a half mile of seeing no one else, I asked someone doing their lawn if they had seen any other runners and they said no. So I decided to run back to the bridge. With my confusion and stop, I hit the third mile in 7:22.

When I got back to the bridge, a different volunteer was there, and the rest of the runners had gone through the small tunnel and back across the bridge. I looked and could see the other runners I was running with. When I started running over the bridge, I was running with more people and thought: well, at least I can’t get lost now. My watch hit 4 miles in 7:08 and I just kept chugging along.

The next few miles went through the park, and I was in a daze. I was essentially running a long, hard, run by myself but motivated by the race setting. The next few miles, I ran between 7:04-7:08 pace, which is where I wanted to be.  I was running alone and passing people.  As I reached (my) mile 7, I saw the leaders coming back. I counted they must be about 5 minutes in front of me.

As I approached the turnaround, I tried to count the women ahead of me.  There were two more. We turned around, and I headed back towards the start. At the turnaround, I realized it must be about 6.55 miles, and it was going to be “an out and back.” I was determined to retrace my steps and not get lost again.

Around mile, 9, I grabbed water from a volunteer. I passed the two women and found myself back as first woman overall. By this time, it was getting hot, humid, and I could tell I hadn’t fueled well. I needed Gatorade or something with electrolytes. Since I calculated I would be running four more miles, I knew it would be a long 4 miles.

We went back over the bridge, and it felt like the longest mile. I was running alone, and on the bridge, there was no shade or cloud cover. I ran a 7:03 going over and then 7:19 back.

As I came back over the bridge and onto the path, three geese nearly flew into me. Some construction workers were laughing and then yelled: “you don’t think that’s funny”? I wanted to yell something back but ultimately bit my tongue. No, I don’t think almost getting hit by incoming geese is funny.

I grabbed water around mile 12 and did the final u-turn to get back to the stadium. I knew I still had about 2 miles to go. We recrossed the pedestrian bridge. With the elevation change and u-turn, I ran 7:19 and hit mile 13 right at the stadium. There was an easy way to get back to the start and run 13.1. I could just run the opposite direction, but I figured it would be frowned upon. I began making the long mile around the stadium.

I was still running alone. I saw a few people cheering, which motivated me. I ran a 7:04 and crossed the finish line in 1:39.56 as my watched beeped exactly 14 miles.

Thoughts:

I could be mad that I ended up getting lost but my goal was to run 15 miles for the day with 13 at a hard effort. I wasn’t in race mode. I ran the race as hard as I had for the day. By about 10 miles, I was underfueled with electrolytes, running alone, and not out to PR. I’m happy with my effort, and it was nice to get a long run in elsewhere.

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. This week I talked about why running shoes are so expensive.  Each week 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:

Have you ever gotten lost in a race?

Have you ever been to Harrisburg? 

 

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