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Training: Treadmills, Rest, and Cold

Training: Treadmills, Rest, and Cold

I thought last week would bring a race but the cold weather ended up changing it.  Sunday morning the windchill was -2 and to be honest, that just didn’t appeal to me. Plus my brother was in town for the weekend, so I wanted to enjoy time with him.

Will I ever race again?

To be continued…

Monday: Easy treadmill run 60 minutes
Tuesday: 10 mile run in Chambersburg with my father in law
Wednesday: Rest
Thursday Easy 60 minute run
Friday: Rest
Saturday: Easy 60 minute  run
Sunday: 2X3 miles

Where to start?

I spent most of the time running indoors, and I’m okay with that.  The weather this week was bitter cold, and while I do enjoy running outside in the teens and sometimes the single digits, sub-zero degrees don’t appeal to me.

 

Wednesday:

I had a workout planned that day, but I just felt groggy and tired.  Both mentally and physically I wasn’t there, so I scrapped it.  I don’t have any regret of that choice.

Sunday: 2X3 miles (1-mile jog in between)
(6:36, 6:31, 6:27)
(6:31, 6:27, 6:25)

The workout itself felt good. I didn’t feel as though I was working at maximum effort which made me excited.  I think I could have pushed it faster or longer, but this felt appropriate to stay healthy and based on previous workouts.

Thoughts:

The week wasn’t ideal, but I’ve decided in 2018 to limit my complaining about the weather.  It sounds trivial, but you can’t control what mother nature brings, just how you respond.

Posts from the week:

December Training Log

Tips for Morning Workouts

Questions for you:

How has your weather been lately?

What is your favorite treadmill workout?

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December Training Log

December Training Log

December was a weird month for me.   I’m actively training and have even had a few solid workouts.  However, I haven’t raced and to be honest that is weird for me.  I’m “known” to race a lot.  Why? Because I like it.  I like the grind of racing a lot of 5ks, and pushing myself.  When you workout and run by yourself, it can be hard to push yourself.

Which leads me back to why December was “weird”.  I only raced once.  I had planned many more races, but the weather prevented them. Last month it seemed to snow or we got ice on the weekends.  Plus with the holidays and getting ready for a deployment, planning things kind of went out the window.

me running 1

January is a new month…so new me?  Right?  We will let mother nature decide.  Judging by today and this week, I’m not sure.

Miles run: Around 200
Rest Days: 4
Races: 1
Workout Days: 8
Range of Paces: 6:00-11:12-untimed

December: Thoughts:

I mentioned last week in my training log, it was definitely an interesting month for me.  Usually, I have far fewer workouts and more races but you must adapt to what the cards are dealt.  Everyone is dealing with cold and miserable conditions.  Despite not racing, I am getting quality workouts in.  It’s just hard to know where I stand in terms of fitness.  I feel more confident and less rusty when I have a few shorter races under my belt.  Other than that, not much else went on.

me running happy

January Thoughts:

For me, January is always a tough month.  It’s cold, dark, and cold.  I’m the first to admit I’m not a fan of any of these things but seasons change.   I’m hoping to stay motivated and crank through the month.  Maybe I should take my own advice for morning workouts…ha.

run treadmill me nordictrack

Posts from the Month:

Tips for Morning Workouts

Blogging Review

What to do When a Workout Goes Badly

2017 Running Recap

Hiking Ramapo State Forest

Four State Vacation

Shoe Reviews:

Brooks Cascadia 12 Shoe Review

 

Questions for you:

How was your Holiday season?

What are your goals for 2018?

What to do When a Workout Goes Badly

What to do When a Workout Goes Badly

Often times workouts or races don’t go as planned and that is okay. Every runner and athlete has those days, and they stink.

Recently I’ve been craving a race.  I haven’t raced since early December, but I haven’t raced well since the Runners World Half Festival in October.  I’m still the same runner and person that ran well there, but I crave to run fast and compete again.  Why haven’t I?  Around here that hasn’t been much or when there has been, dangerous conditions

Runners world half festival me

Thinking out loud, I like workouts, but the satisfying feeling of crossing a finish line and meeting your goals always feels better.

Last week, I had a lackluster workout.  I wouldn’t call it bad because I didn’t hurt myself, but I wouldn’t call it successful either. Like a race, I took it out too fast and couldn’t make intervals.  Maybe I was a little overzealous in the fitness I was in, but I was also exhausted.

One of the hardest moments of the sport is realizing it’s not your day and deciding what to do. 

You have so many options. Should you slow down the pace? Shorten the intervals, or even just cut the workout together?  Last week during my 400s, I thought about all of these things.  Was I just mentally weak and physically able to hit the intervals?

Ultimately, I decided to slow down the pace to 90 seconds per 400 (or 6:00 min pace). My effort level was still high and that is how my body felt for the day.

By slowing the pace, I allowed myself to run at the effort I could give for the day at the exhaustion level I was: both mentally and physically.

When to Stop the Workout Completely:

Some days everything feels off from your body to your mind.

How are you able to determine it’s not a great day to do a workout?

For me two big factors are if I’m sick or completely mentally exhausted.  Over my entire running journey, there have been several workout days I’ve moved around, or several races I’ve DNSed because I felt awful physically or mentally.  The world moved on and it wasn’t a big deal.  Sure it wasn’t pleasant at the time, but it wasn’t the end of the world…at the end of the day, it’s just running.

Some would argue, and I would agree, the mental component of running is the hardest.  It’s hard to realize: today is not your day.  Relaxing, resting, or adjusting your pace can be the best thing you do for yourself.  It can help you move forward with training rather than move backward by further exhausting yourself.

You need to have the courage and mental toughness to realize that a day off and missing one workout isn’t going to ruin your entire training segment.

Finally, Look Back to see what Made the day Not Go as Planned:

  • Were you exhausted from training?
  • Were you exhausted from outside factors of life?
  • The weather?

Every runner has bad runs and it won’t be the first or last time it happens.  If you are mentally able to adjust the pace on the rough days and stop the workout when it’s important, it will lead to better workouts and PRs.

Related Posts:
I Don’t Hate the Treadmill
Why Building a Base is So Important for Running

Questions for you:
Have you had a bad workout?
How do you move forward?

 

 

Workouts: 400s and Tempos

Workouts: 400s and Tempos

Depending on what you celebrated, I hope everyone had a Merry Christmas and Happy Holidays!

Last weeks training went well.  While I haven’t raced in almost a month and I’m continuing that trend.  As of now, New Years looks like it could be another dicey weather day in NJ…will I ever run a race again…that is the question.

Monday: Easy 60 mins
Tuesday: Easy 60 mins
Wednesday: 12X400s
Thursday: Rest
Friday: Easy 75 minutes
Saturday: Easy 60 minutes
Sunday: 14 miles/7 at 6:59 pace

Easy runs were just that, easy. Even in the rain, or colder weather, I’ve been trying to get outside.

Wednesday: 12X400

I got greedy for these 400s.  I thought I had crushing workouts so I would continue to crush these but I didn’t.  I took the workout out faster than I could hold on too.  Once I dialed it back, I was able to make the intervals which was most important.  Fitness is a slow build, not a fast one.

12x400s at 5:53 pace and I could only complete 6 out of 12
Instead of giving up, I picked myself up and ran the last 6 around 6 min pace. I would have loved to nail my workout, but I didn’t. Not every workout will go smoothly, and it’s always humbling when they don’t. It’s what makes PRs feel so great.

Sunday: 14 miles with 7 miles at 6:59

I ran 2-mile warmup, 7 miles at 6:59, and 5 miles after.  In the middle fast miles, I definitely felt as though I was pushing the pace.  It didn’t feel comfortable but it didn’t feel terribly difficult either. I was pleased with the workout.

The last month has felt like a slow grind.  I don’t feel as “sharp” as when I’m frequently racing, but I do know I’m fit.

Posts from the Week:
Hiking Ramapo State Forest
2017 Running Recap

 Questions for you:
How were your holidays?
What was your best workout of the week?

Training: 2 Workouts and No Races

Training: 2 Workouts and No Races

I didn’t race last week but got two high-quality workouts in.  Lately, I’ve been enjoying workouts more than racing.  Partly with my stomach, and partly with the weather.

Monday: Easy 60 minutes
Tuesday: Easy 60 minutes
Wednesday: 12X400s with 400 jog recovery
Thursday: Rest
Friday: Easy 90 minutes
Saturday: 2X3 mile with 1 mile jog in between
Sunday: 10ish mile Hike

Thoughts:

Easy runs were just that, easy.   They were boring and uneventful but that is also how I like them.  On Sunday, my husband and I went for a cold, and snowy hike in Ramapo State Forest. It wasn’t the most evelation we have climbed, but due to conditions: wet, cold, icy…it was not the easiest.

Wednesday: 12X400s (with 400 jog in between)

6x400s at 6 min pace
4x400s at 5:56
2x400s at 5:53

Saturday: 2X3 miles

I have always been intimidated to do workouts on the treadmill.  I’m worried I’ll pull, hurt, or break something because the treadmill makes you run faster than sometimes your body wants or needs.  I was happy the workout went well and much better than anticipated.

In all, I’m proud of how the week went.  I do feel like I’m progressing with my fitness and I am excited to race when I’m tapered to see where I’m at.  I believe with rest and on a good day, I could run about 18:30 in a 5k right now.  The stars have to align for that.

 

Posts from the Week:
Hiking through Wharton State Forest
November Training
Cpt Gregory T Dalessio Memorial 5k (19:02)

Questions for you:
What is your favorite workout?
Where do you like to do your workouts: road, track, trail, treadmill?

Workouts: First Track Session in Months

As many people know from Instagram, I’ve decided to begin training for 5ks.  While I’ll still run longer distances including half marathons, my main goal of 2018 is to break 18 minutes in the 5k.  I’ve been in that fitness before but have never run the race and never produced the results.

me running

Anyway, this week I went back to the track.  I haven’t done track workouts in over 6 months and probably closer to the year.

Monday: Easy 60 minutes
Tuesday: Easy 60 minutes
Wednesday: 12X400 at 6:00 min pace
Thursday: Rest
Friday: Easy 60 minutes
Saturday: Local 5k: 19:02
Sunday: Tempo

Thoughts:

Easy runs, more than ever, are done extremely easy.  Sometimes I run above a 9 min mile or even higher.  For the most part, I don’t wear a watch or care about pace.

Wednesday: 12X400s at 6:00 min pace

For my first track workout in a while, it went well.  I know 6 min pace won’t get me below 18 minutes in a 5k.  However, my fastest 5k since coming back from my break is 18:41.  6 min miles would run an 18:35 which is still an improvement from where I am.  It would be unwise to start at a pace my body hasn’t run in over a year.  Slowly I will progress towards the fitness I want.

Saturday: Cpt Gregory T Dalessio Memorial 5k (19:02)

This race had a lot of other things going on, including messing up the race start time.  I only had time for a 1-mile warmup, had to race in things found in my car, and my stomach was a mess.  Yes, I blog about running and I like to run…no I am rarely “put together”.  Anyway, after my food poisoning reared it’s ugly head,  I sat in my car and decided what I should do.  Not that I wanted to be a hero and “finish any race”, but I hoped my stomach could hold out for 20 minutes…which it did.  My splits were 6:08, 6:03, and 6:06 so I was pleased.

Plus it finished on a field with 3 hairpin turns.  I don’t miss cross country that much.

Sunday: Long Run 14 miles (6.5 at 7:18):

On Sunday, I was feeling less than motivated but the exciting races at the CIM marathon, as well as RnR San Antonio, got me out there.  Once I got started, I felt good.

In all, I’m happy with the week.  It was awesome to watch so many people reach their goals, PRs, and dreams on Sunday at local races.  The next two weeks will be busy with things outside of running.

Posts of the Week:

Hiking Grey Back Peak Trail in Colorado Springs

Training without a Coach

Nike Zoom Fly Review

Questions for you:

How was your training last week?

Do you prefer track workouts or tempo runs?  Or races?

 

Two Weeks of Training: Easy Miles Out West

Two Weeks of Training: Easy Miles Out West

As most people know from Instagram, I was on vacation for nearly 2 weeks now.  The short story is I’ve had the time of my life.  A good friend and coworker always says: “The best part of vacation is always the few days leading into it.  The time you are most excited”.  You are anticipating how much fun you’ll have, etc.

That usually rings true for me.  Yet this was the most relaxed and fun vacation my husband and I have had.  We didn’t plan anything.  When we flew into Denver in late October, we had a rental car and that’s it.  No plans, no hotel confirmations, and no idea where it would take us.  Stay in Denver?  Go to Utah? To Boulder? To the Grand Canyon?

We did all of those things!  I have a lot of posts in the next month including running, hiking, and of course diners.

Reunited with Angela and it feels so good. 25 degree running…well not so much

A post shared by Hollie (@fueledbylolz) on

I’ll start with a training log post since that is easiest.

Week 1: 

Monday 10/23 Rest
Tuesday: 10/24 60 minutes in Denver
Wednesday: 10/25 90 minutes in Denver
Thursday: 10/26 60 minutes in Denver
Friday: 10/27 90 minutes easy with Angela
Saturday: 10/28 Haunted Half 5k (19:40)
Sunday: 10/29 60 minutes trails/soft surface

With views like this, it's hard to hate Monday.

A post shared by Hollie (@fueledbylolz) on

Week 2: 

Monday: 10/29 90 minutes Mount Carmel, Utah
Tuesday: 10/30 75 minutes Kanab, Utah
Wednesday: 10/31 60 minutes Cortez, Colorado
Thursday: 11/1 90 minutes Montrose
Friday: 11/2 90 minutes Colorado Springs
Saturday: 11/3 60 minutes Denver
Sunday: Rest

As you can see, I ran a lot and almost all was above 5000 feet elevation.  I didn’t worry about pace, time, or distance.  There were some runs that I averaged well above a 10 minute mile and that was okay.  The only speed work I did was running the 5k with Hungry Runner Girl.  I could have raced this weekend but didn’t sign up. That ended up being a good thing as a got food poisoning on the way home.  Plus, with six races last month, I needed a break,

I’m leaving the trip feeling healthy and with a stronger base.  My training log was relatively boring, I ran easy in a new spot.  We didn;t focus on mileage and pace because, at altitude, it’s very different than sea level.

For those who wondered, the vacation wasn’t to: “go out and run.”  My husband likes the west, and with a deployment coming up, he had some vacation time to use up.  We had such an enjoyable time, and I’m so thankful we were able to go out, relax, and just enjoy the company.

Posts from the last two weeks:
October Training
How to Save Money on Races
Runners World Festivities Recap
Runners World 5k Recap (18:46)
Runners World Half Marathon (1:24.52)

Questions for you:
Have you taken a vacation recently?  Where too?
Where is your favorite spot to run?

 

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