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Big Cottonwood Week 10: Long Weeks in the Heat

Big Cottonwood Week 10: Long Weeks in the Heat

The goal of training last week was keeping my mileage high.  I struggled a lot throughout the week with motivation, but I was able to get quality mileage in. Right now, my goal is to start and finish the Big Cottonwood Marathon healthy.

Training through the summer has humbled me more than any other training cycle. There have been a lot of days I questioned whether I wanted to run Big Cottonwood. I do, but ask me if it’s more enjoyable to run 17 miles in 60 degrees or 85…the answer is easy.

Anyway-

Monday: Easy 30 minutes
Tuesday: Easy 60 minutes
Wednesday: AM: 5X1000 with 90 seconds recovery (total mileage 11)
PM:  5 Easy downhill miles on the treadmill (elevation drop 650)
Thursday: 3000 Meter swim
Friday: Easy 60 minutes
Saturday: Personal 5k: 20:43 Total mileage: 8
Sunday: 17 mile Long Run

Week 1: Hello Humidity
Week 2: Half Marathons and Workouts 57 mpw
Week 3: Travel and More Travel 53 MPW
Week 4: Training: Beach Runs and Long Runs 52 MPW
Week 5: Training: Workouts and 10ks 46.5 MPW
Week 6: Firecracker 5ks 47 MPW
Week 7: Swim Races and Running for Toilets 56 MPW
Week 8: It’s Very Hot 58 MPW
Week 9: Tetris Runner 56 MPW

Week 10: Long Week and Personal 5ks 54 MPW

Thoughts:

As I mentioned, training the last week has humbled me. I’m in the part of training where I seem to question myself and wonder my “why.” My goal is to start and finish healthy. I’ve got a strong enough base for that.  I don’t have a time goal for the marathon because it’s downhill, and I can’t compare the weather here in NJ to weather in UT. I will be happy to finish healthy and strong.

Workout Wednesday: 5X1000 with 90 seconds jog

I averaged about 6:45 pace for the 1000s which is not where I would like to be. I was happy to accomplish the workout and felt heavy the entire time. When I checked the weather (after the fact), the dew point was 74. I did 5 miles downhill on my treadmill in the afternoon. Since Big Cottonwood is a downhill marathon, I know I need to work more on that. During the Pheonix marathon, the downhill shredded up my quads.

Swimming:

It was my first time getting in the pool in two weeks, so I was happy to get back to it.  Not much else to say,I’m happy to get back into the pool again.

Personal 5k (20:43, 6:51, 6:40, 6:34)

Life got busy last week, and on Saturday, I wasn’t able to make it my 5k. Instead, I decided to run a solo 5k. When I hit the first mile in 6:51, I was somewhat defeated but was able to pick it up and negative split. I’m happy with my effort and making the best of the situation.

Sunday Long Run: 17 miles averaging 8:14

I decided to take a field trip into Philadelphia (to be fair, it’s 10 minutes away). I like running around the Schykill because it’s 8.4 miles around and I know I have bathrooms, water, etc. I also do better with “loop” or “out and back” runs. Despite the heat, I was able to negative split and my last 2 miles were my fastest (7:46,7:47).

In all, I’m happy with the week. I did what I wanted despite hiccups.

Posts from the Week:

July Training

Sea Legs Shuffle 10 Miler (1:13.03)

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 week is all about recovery+a giveaway. 

Questions for you:

How was your week of training?

When is your favorite time to train? 

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July Training

July Training

July went by fast.  Does anyone else feel like they say that every month?

For the most part, training went well. I’m slowly increasing mileage and building a base.  There were many days that tested me to get out the door (or on the treadmill) between weather but I only skipped a couple of runs or moved workouts to better days.

Miles Run: About 215
Range of Paces: 6:07-11:30-untimed
Shortest Run: 2 miles
Longest Run: 20 miles
Rest Days: 3
Swimming Days: 7

Races:
Firecracker 5k (20:10)
Allen Stone Run-Swim-Run (41:07)
Run for Toilets 5k Recap

Workouts:

Thoughts:

It feels like the summer is just moving right along.  July brought some fun races, but nothing I was overly proud of.  The Firecracker 5k early in the month would be my fastest 5k.

It was fun to do the Allen Stone Run Swim Run again. While it wasn’t my highest placement, I’m proud of how I raced, and I slowly picked people off. After the first 1k on the beach, I was 55th, then 22nd after the swim, then 10th overall and no one passed me on the 5k run.

One of the highlights of July was doing the “Run for Toilets“, a 5k that benefited the local Elks lodge to fundraise for new bathrooms. I got to break a tape made out of toilet paper!

Run for the toilets onancock breaking tape

I late July, I was able to get my first 20 miler in. Summer has humbled me that running 20 miles is never easy, but it’s even more challenging when it’s above 85 degrees.

I question myself regularly about my marathon and marathon goals. I haven’t run anything that I’m substantially happy with since NYCM last year. That isn’t to say I don’t enjoy running, but training cycles haven’t come together. August will be my highest mileage and peak month of training. I’m looking forward to the challenge.

Posts from the Month:

Hoka Carbon Rocket Shoe Review
New Balance FuelCell Rebel Shoe Review
A Recap of 250 NJ Diners
29 Years Old
Flying to Essex County

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 week is all about running on the treadmill. 

Questions for you:
How was your month of training?
What has been your best race of 2019?

Big Cottonwood Week 9: Tetris Running

Big Cottonwood Week 9: Tetris Running

Last week was exhausting. Truthfully, I’m surprised I got all of my mileage done because there were a couple of days that it felt like a Tetris game fitting in my distance, but I was able to.  I had to let swimming go for the week for the sake of time and sleep.

Monday: Easy 60 minutes
Tuesday: Easy 60 minutes
Wednesday: Easy 60 minutes
Thursday: 12X400 meters with 400-meter jog (total mileage 10)
Friday: Rest
Saturday: Easy 60 minutes
Sunday: Sea Legs Shuffle 10 Miler 1:13.03 (Total Mileage 20)

Week 1: Hello Humidity
Week 2: Half Marathons and Workouts 57 mpw
Week 3: Travel and More Travel 53 MPW
Week 4: Training: Beach Runs and Long Runs 52 MPW
Week 5: Training: Workouts and 10ks 46.5 MPW
Week 6: Firecracker 5ks 47 MPW
Week 7: Swim Races and Running for Toilets 56 MPW
Week 8: It’s Very Hot 58 MPW
Week 9: Tetris Runner 56 MPW

Thoughts:

This week I didn’t have time to swim. I don’t have any more swimming events coming up, so it made sense to let it go for the week. I want to continue swimming and cross-training but not if it stresses me out. Fitness isn’t supposed to be stressful.  While I was sad I didn’t have the time to swim, sometimes that’s how it goes.

Thursday Workout:

I planned to do the workout on Wednesday, but I woke up exhausted and didn’t have the time to fit it in. So I opted for Thursday when I was better rested as well as had more time. I’m glad I did because the workout went well.

12x400s with 400 jog (on streets). It’s my favorite workout, and today I averaged 6:01 pace with many 400s under 6 min pace. It felt good.

Sunday’s Race: Sea Legs Shuffle 10 Miler (1:13.03)

The goal for the race was to get a total of 20 miles in with ten being productive and quality miles. That’s precisely what I did. It wasn’t easy to double my miles (from a mental and physical standpoint), but I’m glad I was able to have a quality long run. Am I ecstatic about a 1:13 10 mile race? No, but while the race was important, it wasn’t the main goal here. I’m not tapered and increasing mileage. Plus it was a hot, hilly, course.

Post(s) from the Week:

Hoka Carbon Rocket Shoe Review
Stargate Diner (Seaford, De)
Dockside Diner (Long Beach Island)

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 week is all about running on the treadmill. 

Questions for you:

What is the furthest you’ve run for marathon training?

How was your week of workouts? 

 

Hoka One One Carbon Rocket Shoe Review

Hoka One One Carbon Rocket Shoe Review

I’ve wanted to try the Hoka One One Carbon Rocket for quite some time, but it seems always to be sold out on Hoka’s website.  I guess that’s because Hoka doesn’t make many true racing flats and it’s popular.  Hoka is known as a maximalist shoe brand, so racing flats go against the grain.

Before this year, if you were looking for a racing flat, the Tracer was the best option. I also argue the lightweight Hoka One One Cavu is another excellent racing option for Hoka (it’s my all-time favorite shoe for fast runs). Now Hoka also has the Carbon X, which I recently reviewed as well.

Weight: 7.3 ounces
Heel-to-toe drop: 1mm

Hoka one one carbon rocket

So where does the Carbon Rocket Fall into place? Why is it always sold out?

The Carbon Rocket is a lighter, more responsive version of the Tracer. For many, (including myself), the Tracer is still too much shoe for a short race like the 5-10k.

Hoka one one carbon rocket

Fit:

The mesh upper of the Hoka Carbon Rocket is lightweight and breathable. It’s a relatively simple design which I appreciate. There are minimal seams so it won’t rub on bunions. Theoretically, you could probably wear them without socks, but I choose to wear socks.

The shoe is unisex, and a size 9 (which is about women’s 10.5) fits well.  I am a size 9 in almost any racing flat I use. It’s true to size, something Hoka shoes have done well with.

Hoka one one carbon rocket

Ride:

To make the Carbon Rocket as light and responsive as possible, it uses Hoka’s “ProFly” technology. ProFly is softer in the heel but much firmer in the forefront. The heel is soft for cushion while the forefront is firm for propulsion. There is also a carbon fiber plate sandwiched between to minimize energy loss.

Another thing I appreciate is the rubberized foam outsole on the bottom of the shoe. Many flats this year have gone away from the rubber, but there is plenty of traction.

I’ve done a few different types of runs in the shoes, including runs at slower paces, as well as faster runs and workouts.

For me, I think it fits best as a long/fast run or on workout days. I am still in the process of figuring out my marathon shoe, and right now, this is a contender. With the carbon fiber plate, I do feel fast. If you are using any model of Hoka and want a fast 5k-10k shoe, this is a good option.

One final thing to add is that it does have a 1mm drop. I don’t know of another shoe that does, plenty of 0mm and 2mm drops.

Hoka one one carbon rocket

Conclusion:

The Hoka Carbon Rocket is the best true racing flat out there for shorter distances. If you are running a marathon or above, I think the Hoka One One Carbon X is better. For below a marathon, I would prefer the Carbon Rocket. I believe either is probably suitable for the marathon, along with the Cavu but I’m still in the process of figuring that out. (You’ll be much more injury-prone in the Cavu). I do appreciate this is a much more cushioned shoe and racing flat.

Current Rotation:

Easy/Daily Runs: Hoka Bondi 6,  Hoka Mach 2,

Speed Work: New Balance FuelCell RebelReebok Float Ride Run fast ProNike Streak Lt,

Long Runs: New Balance FuelCell RebelMizuno R2Hoka Cavu 2

Races:  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. In the newsletter, I share running industry trends and things relevant to the sport. This week is all about race day nerves! 

Questions for you:

Which shoe do you use for the 5-10k?

What is your favorite racing shoe? 

Run for Toilets 5k Recap

Run for Toilets 5k Recap

I was looking forward to this race all week. The race benefited the Elks Lodge and was to raise money to rebuild their bathrooms. I was hoping they would go “all-out” with the theme and they did.

My parents own a house on the Eastern Shore of Va near Onancock. Dad and I spent the night up there. The race started at 8, and we got there around 7:15. When we got there, there weren’t too many people.

We registered and picked up our T-shirt’s and stared at the awards: plungers. I didn’t think the race could get better.Run for the toilets onancock shirt

Plus the Plunger Awards!

Run for the toilets onancock awards

By 7 am, it was already in the 80s. After racing the day before and with the heat, my goal was to run around 7:15 per mile.

We lined up at the race was off right at 8 am. It was a small race and immediately found myself as the first woman. I ran the entire race alone, which was fine. I had two goals: to win a plunger and to work hard but not injure myself.

I crossed the first mile right at 7:15. I felt like I was working hard but not overworking.

Run for the toilets onancock

The second mile went through downtown Accomac and did a u-turn and headed back towards Front Street. For a small race, the course was better marked than many bigger races I’ve done.

I hit the second mile in 7:18 which I was happy with.

The final mile headed back on front street and towards the finish. There was no shade, and it was hot. You can also see the finish line about half a mile away! I thought I was never going to get there.

When I got to the finish, I was surprised to find I got to break a tape. Not just any tape, but a tape made of toilet paper.

Run for the toilets onancock breaking tape

I don’t think any other tape will beat that. I crossed in 21:50 and got a plunger trophy.

My goal was to run hard but not get injured and I did that.  It felt more like a workout than anything, but I’m happy with my effort and I’ve even more thrilled with how much fun the race was.

I hope they continue to do the race because they were committed to the theme. 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. 

Questions for you:

What’s the funniest race you’ve done?

What’s the smallest race you’ve done?

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