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

Running Podcasts to Keep you Entertained

Running Podcasts to Keep you Entertained

Over 16 months ago, I blogged about podcasts that keep me entertained.  Since then, some have come and gone. The podcast world has only gotten bigger since early 2018.

I’m by no means an expert (and you will not see a LOLZ Podcasts anytime soon) but here is an updated list of podcasts I’ve been listening to.  I’ve listened to at least an episode of each podcast, but not every single episode of everyone.

For me, I listen to podcasts when I’m working or even cleaning. I struggle with listening when I’m running because I can’t focus and run. I use wireless Aftershokz headphones which I wrote a review about here. 

Running Podcasts to Keep You Entertained

Here is a bigger list of more Running Podcasts:

1609 Podcast (focuses on all things running)
Ali on the Run (funny, runners of all skills)
BibRave (race related and everything running related)
Citius Mag Podcast (Interviews elite and professional athletes)
C Tolle Run (informative, Carrie was an Olympian herself)
Diz Runs Radio (Interviews everyone from the first runner to the last, the trail runner to the marathoner.)
Endurance Planet (performance and health-based running advice)
For the Long Run Pod (Informative with guests not on other shows)
I’ll Have Another (funny, informative, runners of all levels)
Keeping up with Kelsey Cansler (informative and fitness related)
Man Bun Run (informative, interviewing many ultra runners)
Marathon Training Academy (everything marathon-related)
Marathon Talk (Based out of the UK, everything running related)
Morning Shakeout (interviews with well-known runners and people of the sport)
No Meat Athlete Radio (200+ episodes of plant-based information and interviews
Ordinary Marathon (Running based and interviews a bit of everything)
Strength Running (Running and Coaching Tips. Nothing is time sensitive so you can listen in whatever order)
Rambling Runner (everything running related)
Rich Roll (a plant-based podcast about running)
Running for Real by Tina Muir (informative and about everything for runners including nutrition and well being)
Running Rogue(training tips and information on the current running world)
Trail Runner Nation(All things trail running)
The Extra Mile Podcast (Follows runners training for anything from a 5k-full marathon).
Ultra Runner Pod (all things ultra running!)

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:

Do you have a favorite podcast? What is it?

What’s your favorite podcast episode? 

She Power Half (1:29.27)

She Power Half (1:29.27)

We were in Indianapolis for a wedding. I didn’t come to do the race, and when I found out about the race, it was sold out. I went to their facebook message boards and asked if anyone had a legal bib to transfer and a woman who couldn’t make it, did. So I legally got a bib.

She Power Half Marathon Indianapolis me running

I wanted to do a race and would have been content running a 5k in the area. My ultimate goal was to run around marathon pace. 1:30 half marathons have felt like a struggle lately. If I could run a 1:30 half, I would be ecstatic. I hadn’t been to Indianapolis since I was a child and didn’t know anything about the race, course, or anything else. I did know the woman who transferred me the bib said the medals were “the best ever” and I can’t argue with that.

Anyway, I planned to use the half as a long run. I would just run, see how I felt and go from there. I wasn’t stressed about it, nor tapered. When I went outside in the morning and saw it was torrentially downpouring, I laughed. I have raced half marathons in the pouring rain, but this was pouring cats and dogs rain. In fact, you can see how hard it was raining in some of the photos.

This half had a couple of firsts for me.

The first time I ever ran a half marathon entirely alone and won.

The first time I ever ran through ankle-deep water during a half marathon.

I got my bib, made it to the start and by the time I knew it, we were off.

Immediately, I found myself alone. I stayed alone and ran the entire race alone. Luckily I had a police motorcycle ahead, so I didn’t get lost. I didn’t want a repeat of the Harrisburg half last month.

I just had my watch on time setting. I was running by feel and nothing more. I hit the first mile in 6:51, and it felt fine. I was thinking to myself what a weird feeling it was to run a race out ahead and alone. I just had to keep running. Would someone catch me? Would I fall apart?

The next mile didn’t have much excitement. I just kept running. The next few miles went off without any significant excitement. I ran between 6:45-6:51 pace.

She Power Half Marathon Indianapolis me running

I remembered someone saying we could go along a canal and as we went down into the canal, I was reminded of the San Antonio Riverwalk and how similar they are. I always wanted to do a race on that riverwalk, but when we lived in Texas, I never got around to it. The Riverwalk was desolate and peaceful, although there were a few geese around. I just kept running. I hit the 5-mile point in just over 34 minutes. It was only about a minute slower than my 5-mile race last week. 

I thought, hmm maybe I could keep the same pace as the 10ks I haven’t done well at recently. My average pace for the half was 6:49 while the 10ks have been around 6:51. Anyway, I continued running. By mile 7, I knew that for a woman to catch me, they would need to run around a minute faster per mile than I was running. I knew it could be done, and I wasn’t really in the mindset of “I’m winning a half.” I just kept running and focused on me.

Around mile 8, we went along another path. It became windier up top, and we were running into a headwind. No wonder I felt so good earlier, I had a tailwind. I kind of just told myself, “only 6 miles to go”. I felt as though I was running a hard workout and not an actual race. The motorcycle felt like my pacer, and I felt like I was in a one-person video game.

Mile 8 and 9 were a blur. Miles were clicking off. Between mile 10-11, there was unavoidable course flooding. You ran through about ankle deep water. I laughed because beforehand many people had said: “swimming will pay off for you during the downpour.” I guess it did.

After running through the water, I felt my feet completely soaking wet. I was hoping for no blisters because I didn’t want to deal with that.

She Power Half Marathon Indianapolis me running

I ran a 7:01 next mile. The last few miles were into a headwind. I was starting to get relatively cold as the pouring rain along with the wind had chilled me.

I kept telling myself to make it to the next mile. Mile 11 gave me a boost of energy because I ran along with racers going the opposite direction. They were cheering “go,” and I was cheering “go” right back at them. It made the mile go by quickly, and by the time I knew it, it was mile 12.

I thought to myself: the longest mile. One more. You’ve come this far. I just ran. I wondered if I would see my husband at the finish. I told him he didn’t have to be there and might as well sleep. I just kept running. Around mile 12.5, you can see the finish line. I kept just trying to focus on the end. I’m not a self talker, but running for 90 minutes with nothing to focus on gave me a lot of opportunities.

She Power Half Marathon Indianapolis me running

This photo is funny to me because I ran under a low branch and go a leaf in my hair which stayed with me for most of the race

I crossed the finish line in 1:29.27, which is my fastest half marathon in a while. All race finishers got a flower presented by a guy in a suit which was fun.

She Power Half Marathon Indianapolis me running

I’m proud of my effort and where I’m at with my training. I enjoyed the She Power Half Marathon, and I will say, the woman who transferred the bib to me was right: they are the best medals I’ve seen. It’s so big; it makes me feel like Flava Flav walking around.

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?

Have you run through water before? 

 

 

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? 

Mizuno Waveknit R2 Shoe Review

Mizuno Waveknit R2 Shoe Review

It’s been a long, long, long, time since I ran in a Mizuno shoe. Typically I like softer brands, while Mizuno is more firm. The last shoe I ran in was the Mizuno Wave Engima. 

The Waveknit R2 is a specialized version of the Mizuno Wave Rider 22. Similar to the Nike Pegasus and Nike Pegasus Turbo (Both Nikes, just slightly different). The Waveknit R2 isn’t a “faster” shoe, but it does have a different knit upper to it. I’ve found the knit upper to be more forgiving to wider feet like mine. If you like the Waverider and want something different, try the Waveknit. You’re getting the same bottom of a shoe but a fun change to the top.

Several years ago, the Mizuno Waverider went through a few drastic changes. It lost several people. Since then, our Mizuno rep has told me that they won’t be making any “big changes” to the shoe and will keep it relatively consistent from year to year.

mizuno waveknit r2 shoe review

Fit:

While I haven’t run in the Mizuno Wave Rider in several years, a significant issue people had last year was how “breathable” the upper was.  It isn’t an issue in the Waveknit, and we haven’t had it as an issue with the Wave Rider 22 either.

By nature, Mizuno is one of the more narrow brands for the last few years. Typically I wear a women’s 10-11 wide and the 11 fits and felt the best. The knit is more forgiving than the traditional upper, and there are no seems. If you have wider feet, you will appreciate the knit being so forgiving.

mizuno waveknit r2 shoe review

Ride:

As mentioned, Mizuno is much more firm and responsive brand. Mizuno technology uses a wave plate which disperses energy. This year, it’s softer than previous versions. The softness allows you to roll through from heel to toe without the shoe feeling clunky.

How did they soften it up? The sole is made up of a mix of two different foams.  Essentially a soft and firm foam. The soft foam is found right under the heel to add a more cushioned feeling and to reduce impact.

The signature wave plate keeps Mizuno on the firmer side and more responsive. It’s known to be a firm, everyday trainer, and that is exactly where it fits in for me. I have used it for most running from everyday runs to recovery, and long runs. The best sport for me is long runs, or a daily run. For recovery runs, I prefer something with more cushion.

Just something to note, I did notice was when running on a rocky or gravel road was the amount of rocks that got stuck in the shoe.

mizuno waveknit r2 shoe review

Conclusion:

The Mizuno Waveknit R2 is a great shoe if you are looking for a neutral trainer to add to your rotation. It is more firm than several brands but worth trying on.

If you have run in the Wave Rider and are looking for a slight change, the Waveknit R2 is the way to go. Since the bottom is the same in both the Waverider 22 and Waveknit R2, you’re getting the same technology but a different upper. Personally, I like the fit of the R2 better because it allows for more space for those of us with wider feet. From previous versions of the Waverider, the Waverider 22 and Waveknit R2 will feel softer, but it’s not a drastic change.

Current Rotation:

Easy/Daily Runs: Hoka Bondi 6, Topo Magnifly 2Hoka Mach 2Brooks Glycerin 17,

Speed Work: Reebok Float Ride Runfast ProNike Streak Lt,

Long Runs: Mizuno R2, Hoka Cavu 2

Races: Nike Fly, Reebok Run fast Pro

You can see all current shoe reviews here.

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. This week I talked about tying your shoe.  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 tried Mizuno before?

Do you like white running shoes?

%d bloggers like this: