Training: Heat and Moving

Monday: 55 minutes easy
Tuesday: 60 minutes easy
Wednesday: Workout: 4X1 mile and 4X400s
Thursday: Easy 55 minutes
Friday: Easy 60 minutes
Saturday: Easy 45 minutes
Sunday: Mercedes Half Marathon (1:27.01)

Most of my week was spent preparing to move back to New Jersey.  Even though it was only 5 weeks, there were a lot of loose ends to tie up the final week.  Plus packing is hard no matter how long you’ve lived somewhere.

Workout Wednesday:

4X1 mile (6:38, 6:42, 6:27, 6:27)

4X400 (1:30)

I can’t say this workout went extremely well, but I got it done.  My body was still sore from the Double Bridges 15k.  All four of my 400s were run at exactly 1:30 and that was unplanned.  Consistency is key…I guess.

My goal when I first found out we were moving was training and PRing at the Mercedes half marathon.  The focus changed once I was settled to training and racing hard at the Double Bridges 15k.  I’m glad I did that as the weather was better that day, plus my legs felt better than they did at Mercedes.  The weather at the Mercedes half marathon was extremely hot.  At the

At the start, it was 65 degrees and 93% humidity.  By the end, it was well above 70.  It was *supposed* to pour rain which would clear that up…sadly it did not.  Out of every half marathon I’ve done, including RnR Virginia Beach, it was the worst for heat.

The race itself, wasn’t about me, though.  Even before the race start, I knew it would be a rough and challenging race.  My gut didn’t lie.  I finished in 1:27.01, which in the heat I’m happy with.

But my focus of the race that day wasn’t my own race.  It was to support, cheer and watch my husband, as he ran his first full marathon of 2:59.45.


Upwards and onwards.  We are currently in route back to New Jersey.  I don’t have any major races until Shamrock on March 18th.

Questions for you: 

What is the hottest weather you’ve ever run?

What is the hardest thing to pack?

I would say hangers, they are awkward and don’t fit anywhere.

 

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Training Last Week: Mostly Boring with a 15k

For some reason, I struggled with writing this week’s recap more than usual.  My easy runs were just that, easy and boring.

Monday: 6 miles (8:40)
Tuesday: Workout
Wednesday: 5 miles easy
Thursday: 5 miles easy
Friday: 5 miles easy
Saturday: Double Bridges 15k (58:41)
Sunday: 60 minutes easy
Total: 51 miles

Tuesdays Workout:
3X400 meters
1X10 minutes (6:38 pace)
3X400 meters

The track was being used, so I found a piece of road and ran there. I felt as though I was still recovering from the Polar Bear 5k in Atlanta the weekend before, but I was happy with my effort.

Double Bridges 15k: (58:48) 6:18 pace
This was the only “exciting” aspect of training last week.  The Double Bridges 15k was a solid race effort for me.  It wasn’t a PR, as Broad Street’s pace last year was faster but it was fastest I’ve done since my ankle fracture. I will say, I’ve never been as cold as I was at a race start.

The weather changed overnight from the high 50s to 38 and windy at the start.  I barely made the start, and it wasn’t an exaggeration when I say I didn’t have a minute to spare.

The race itself was decent.  My legs never felt great and my calves actually felt stiff the entire race.  I’m happy with my performance, although I do feel as though I’m in better shape than the race shows.

Sunday’s easy run was my favorite.  I asked my husband if he wanted to take a running selfie post run.  Then when we went to actually do it, I promptly fell. As you can guess, I’m clumsy and that wasn’t a surprise.

#thatawkwardmoment you try and take a running selfie with your husband and you fall.

A post shared by Hollie (@fueledbylolz) on

Next week I’ll be running the Mercedes half marathon in Birmingham.  I ran the course preview last weekend, which was fun and I’m looking forward to running the race.

Running Related Post from the week:  January 2017 Training

Questions for you:
Have you run a 15k before?
I feel as though they are much more common in Upstate, NY.
How was your workout week?

Training last Week: Travel and 5k (18:42)

Training last week clicked off well. I ran what I needed to and got the mileage in.  I don’t have any complaints about the week.

Monday: Easy 60 minutes (9:20 pace) Core
Tuesday: Easy 7 miles (8:40)
Wednesday: Workout Core
Thursday: Easy 60 minutes (9:05 pace)
Friday: Easy 60 minutes Core
Saturday: Workout: Polar Bear 5k (18:42)
Sunday Easy Mercedes Course Preview
Total: 59  miles

Easy Runs:

My easy runs were slower than usual last week but it was also humid. Most of the days last week were either running in 100% humidity or the rain. I didn’t feel bad or injured, but the heat change was noticeable.

Wednesdays Workout:
4X60 seconds (average 6:00)
1X10 minutes (6:33)
1X3 minutes (5:56)
4X60 seconds (average 6:10)

The workout was definetely different and a nice change. Something I do like about my coach is that he doesn’t give the same workouts weekly. I’m not doing 10x400s each week hoping to see improvmeent, or worse comparing myself when I don’t.

As far as execution, it was one of my better workouts in the last few weeks.
Polar Bear 5k (18:42):

My husband and I decided to take a road trip last weekend. We went to Atlanta and then Birmingham. We have been to Altanta a few times, so we stayed away from the touristy things. We stumbled upon a 5k and when we went there, I was shocked! It was a 1000+ person 5k and we weren’t expecting that. I had a workout that day of 2X5k at 6:45 pace.

I ran the first 5k at 5:58 and the second at 6:50. It was a lot faster than planned.

My splits were 6:00, 5:55 and 5:58. I ran a smart race and I’m happy with it. It was a moderately difficult course and I’ll have a recap soon.

This workout is more mentally challening than anything.  The second 5k is always extremely difficult to get out there. It takes a lot of mental pep talk after a race to get back and run hard by yourself again (I’ve done this workout a couple times: Haddonfield Road Race and Run for Jack). I didn’t want to interfere with racers and I ended up running part of the workout in a hilly neighborhood.

We swung by Birmingham on the way back and did the last Mercedes Course Preview Run.  While the Merecedes half won’t be a goal race for me, it was nice to check out the course.  I didn’t realize it was as hilly as it is.

In summary, it was a good week. The next two weeks are bigger race weeks for me with the Double Bridges 15k in Pensacola next weekend and the Mercedes Half Marathon the following.

Running Related Posts from the Week:
How to Run with a Significant Other
Running Books I’m Reading

Questions for you:
What is the biggest race you’ve ever done?
How was your week of workouts?

Training: Taper and Another Canceled Race

Last week was supposed to be a taper week, but the 10k I was going to race was canceled due to the thunderstorms and tornado warnings.  It stinks when you adapt your training, but the things happens.

However, I would always choose safe than sorry.  In fact by Saturday morning, I committed to not running before the race officially canceled.  I didn’t show up.

Monday: Easy 7 miles
Tuesday: Workout 6X4 minute intervals
Wednesday: Easy 7 miles
Thursday: Easy 7 miles
Friday: Easy 5 miles
Saturday: Canceled Race: 2X2 treadmill (6:40, 6:18)
Sunday:  Rest
Total: 51 miles

Training Thoughts: 

Workout: 6×4 Minutes (average 6:50 pace)

This workout was done in one of the most unideal situations (for me).  I had to start the run at 5 am.  I’m not a 5am runner and I don’t enjoy doing workouts in the dark.  After warming up, I noticed the track was being used, and it wasn’t an option to use a lit track.  I found a quiet piece of road and did the workout there, but I did not feel great at all.  I finished the workout feeling discouraged.  My goal was for 6:23 pace to feel easy and 6:40 pace felt like I was working hard.  I’ve run much faster tempo runs, so it was more disappointing than anything.  Like any bad workout, I put it in my rearview mirror and moved on with the day.

Taper: Runs during taper didn’t feel great either. Throughout the week, my legs progressively got heavier and I felt more like garbage.  Friday logs one of the worst runs I’ve had in a very long time. It was 100% humidity, my legs felt heavy, and I was tired.  I felt like I had run an ultramarathon not 5 miles.

Throughout the week, I was also monitoring the weather for the 10k I was tapering for.  Not only was it scheduled to rain but it was scheduled to thunderstorm and we also had tornado watches.  Parts of the state were under a tornado warning.

To be fair, I was excited to race hard for a 10k but not in miserable conditions.  On Friday night, they hadn’t officially canceled, but I was convinced they would.  I woke up Sunday morning to thunderstorms at 5am, nothing from 6-7 and a downpour followed by a tornado touchdown about 5 miles away.

My coach had given me a backup treadmill workout instead, just incase. Instead of having the mentality of tapering for nothing, I had the mindset of taking a recovery week which I needed.  Am I sad I tapered and paid for a race that didn’t happen?  Of course, but that is the risk of the sport and running isn’t everything.

Treadmill Workout: 2X2 Mile (6:40), (6:18)

After my race was canceled, I waited out the storm and went to the gym. I struggle with running fast on the treadmill, and I am able to run faster outdoors.  Personally, running workouts on the treadmill is not ideal, but it’s more ideal than running in tornados.  In fact, since it’s located in a concrete basement, the gym on base is actually a designated safe zone tornado shelter.

The first 2 miles started at 6:50 and worked down to 6:27 and the second 200, I started at 6:40 and worked down to a 5:42.  It didn’t feel comfortable, and I felt like I was working hard.  It was a solid workout for me and I made the best of the situation.

Running Related Posts from Last Week:
2017 Goal Races
adidas Supernova Shoe Review
Birmingham MLK Drum Run 5k (18:40)

Questions for you:

Have you had a canceled race?

I’ve had three now, and two were in the last month!  The first was the only triathlon I signed up for in 2011.

How was your week of training?

Training: 10 Degrees and 70 Degrees

Another week of training down and what an interesting weather week it was!  Sunday started off with a run in 10 degrees, and by the end of the week, it was 70. The south is obviously a bit warmer, but it’s been unseasonably warm here all week.  Most of my runs were done in 60 degrees, and by mid-afternoon, it was up to 70+.  It was definitely a shock from last weeks 10 degrees.

Sunday: Easy 7 miles (untimed)
Monday: Workout: 6X800s
Tuesday: Easy 7 miles (8:27) 15 minutes core
Wednesday: Midweek Long Run (11.2 @ 8:27)  

 

Thursday: AM: 8 miles (8:35)
PM: 4 miles (8:42)
Friday: Easy 8 miles (8:40)
Saturday: MLK 5k (18:40)


Thoughts:

After getting to Alabama on Sunday and acclimating, my legs were stiff.  Being cooped up in a car for 3 days is never pleasant, and my legs were tight for most of the week.

Workout: 6X800s (average 3:05)

The goal was to run much faster than 3:05, however, the track is actually located near a runway.  (I can’t make this stuff up!)

To give you an idea of the wind from the planes, when the planes were taking off my 800 was 3:20 (6:40 pace) and I was working hard!  Luckily, they weren’t taking off for all of the workout, and I could get a few quality 800s in as well as well as some “wind resistance training”.  It’s impossible to know the plane schedule and takeoff/landing times, so there is no point in trying to find the “best time” to workout.  If the planes hinder me too much, I’ll go elsewhere, but that is the price of living on base.

Even though some of the 800s were significantly slower than anticipated, I’m not upset.  My legs were stiff, and you have to factor in the wind (or whatever element you’re dealing with).

Easy Runs:

The rest of my runs were done in the morning with my husband.  I’ve been running around 5:30 am in the dark.  I haven’t adjusted well to central time, and I’m waking up at 4:30 am.  It’s nice to have someone to run with though!

MLK 5k: (18:40)

On Saturday, my husband and I ran the Birmingham MLK Drum Run.  Even though the course was a little long, it was well put together.  The goal of the race was to get a good workout in after a tough week of training.  I knew my body was tired and it wasn’t a PR race.

When I toed the line, my legs were stiff.  My splits were 6:07, 5:54 and 5:57.  I gave it everything I had for the day which ended up being 18:40, on a slightly long course and I am happy with the result.  I wasn’t expecting a PR, but I do know when I’m tapered I’m capable of it.

In summary, I’m happy with the week of training.  It was a quality week, and I don’t have any complaints.

Running Related Post from the week: Tips for Running through Winter

Questions for you:

How was your week of training?

Are you off work today? 

Training Last Week: 800s and Tempos


The last week of training went by with nothing of note.  As most people know, I work in a run specialty store.  While it’s not as crazy as a department store, we still are extremely busy during the holidays.

Most of my week was centered around work (how thrilling), but I was able to get runs in too.

Monday: 60 minutes easy
Tuesday: Workout 6X800s
Wednesday: 50 minutes easy/ART from Dr. Kemenosh
Thursday: 65 minutes easy
Friday: 65 minutes easy
Saturday: Off
Sunday: warmup+40 minute tempo run+cooldown

Total: 50 miles

Easy runs were just that and uneventful.  I have nothing of note with those.

Tuesdays workout: 6X800s (ranging in pace between 6:02-6:07 per mile)

The goal was to be closer to the 3 min mark (6 mins per mile), however, due to running on the road versus the track, my times were a little slower.  I prefer to do my speed work on roads because it’s easier to get space on the road and I race on the road.

Sunday: 40 min Tempo Run (average 6:44)

My workout was supposed to be on Christmas Eve, however, due to my schedule that didn’t work out.  Oddly enough, I had plenty of time the morning of Christmas and was able to get my tempo run done before 9.

The workout itself went well.  The goal was 6:43 pace and my average was 6:44.

Thoughts:

I have no complaints with my training week.  It was a boring week of training but many weeks are like that.

Next week I’m hoping to find a New Years 5k but there aren’t many close by.  I haven’t raced since the Dallas half marathon and I’m itching for a race.

Posts from the week:
A Look Back at 2016 Running
How to Stay Motivated

Questions for you:
How was your Holiday week?
Do you have any New Years plans?

Training: Recovery & Bonding with the Treadmill


Most of the last week was spent recovering from the Dallas Half Marathon.  To be honest, with the amount of food, sitting on my butt from travel as well as relaxing, I think I am recovering well.

Monday: OFF
Tuesday: Easy Run (60 mins)
Wednesday: Easy Run  (60 mins)
Thursday: 6.5 miles with 5X1 min fast
Friday: Easy Run (Treadmill)
Saturday: Workout
Sunday: Easy Run (75 mins)
Total: Edit to add: *55 miles

(not 61 as previously stated)

My easy runs were just that, easy.  I ran some with my husband and some alone.

Thursday: 6.5 miles run with 5X1 min fast:

The purpose was just to get some faster turnover on my legs.  I felt like I was working, but I felt good.

Workout: On the Treadmill
2X5 mins (6:23) with recovery
3X3 mins (6:18) with recovery
2X2 mins 6:08) with recovery
4X1 min (6:00) with recovery

On Saturday, due to weather, the 5k I was supposed to run was canceled. Even though there were a couple of other local 5ks, I didn’t want to race in the 30-degree pouring rain and sleet.  Plus with black ice on the ground, it was a recipe for disaster.

I felt good during the workout.  Honestly, running extremely fast on treadmills still makes me nervous and that is the fastest I’ve run on a treadmill ever.   Typically I prefer to do easy runs on the treadmill.

In summary, I’m happy with how the week went.  I’ve recovered from the half marathon well, and I’m starting to put faster miles back on my legs.

Posts from the week:
Dallas Half Marathon (1:23.44)
Hiring a Coach

Questions for you:
How was your week of workouts?
Have you ever done a workout on the treadmill?