Running Wednesday – My First Run Back & It Didn’t Kill Me

So I survived my first run back in eightish months. I had to put it off until the evening. Which reminded me how much I really like running in the mornings. If I have all day to think about my run and how it will go I get anxious and try and talk myself out of it. Any other type of workout I can handle in the evening, running not so much.

Taking that first step for me was the hardest part. The whole how hard is this going to be was looming over my head. Lucky for me my Pandora station played killer music. It was really easy to get going. A lot easier than I remember coming back from my injury.

I found a 3 mile loop around my parents house. There was no chance I was doing and back, those are for when my mental toughness is there. The first 1.5 miles felt great, then I started to get really tired. To be honest, my upper back hurt more than my legs or lungs. Holding myself upright was tough. To get me through the last half of my run I started thinking about all the things I run for…

Besides cake I will also run for carbs, hugs, beer, and cookies. On a serious note I run for the alone time. Doing all my workouts at home is amazing but getting out to sweat by myself is the ultimate refresh.

Here’s the plan stan…I have two goals for the next few years. Well actually to keep it real, I want to accomplish these two things before we have another baby. Yes I said it, we aren’t done having kids, but we aren’t having anymore right now. Can you believe people have asked me when and if I’m having another one?! Back to running…

Goal ONE – run a sub two hour half marathon. This has been on my radar since I started this blog and I was on track before I got injured. I’m not going to do it right out of the bag but by this time next year I’m hoping to have a sweet new PR.

Goal TWO – run a marathon. I’m thinking once I complete goal one then I will completely focus on this. I signed up to run a marathon seven months after having Rylee. I was super naive to think that I could complete this given everything that was going on in our life. A couple months before race day I dropped down to a half and then I decided to not risk it and didn’t even show up to the start Iine.

In order for me to reach my half goal I need to shave 11 minutes off my best time and 30ish minutes off of post baby time. That’s a lot to chew given I’ve only completed one run. So to reduce the risk of injury and burnout I will be running a half in April to see where I am at “running fitness wise”. This gives me lots of grace period to figure out training with two littles, and running through the winter. If we’re being honest here I have yet to complete a real training cycle through the winter.

Because of my fair weather running I’ve put together three mini plans. All my plans are hybrids including workouts from different Beachbody programs. Right now I am training to created a solid base and to complete a 10K on Thanksgiving. I started Master’s Hammer and Chisel (focusing on the chisel side) on Beachbody and that program runs for four weeks.

My weekly workouts look like this:

Monday – Chisel workout. I decided not to run on Mondays to keep the pressure off. We spend Sundays at my in-laws and sometimes we get home late. If I end up running before MMR goes to work I didn’t want extra pressure to wake up extra early, or feel pressure to skip something else to get a run in. Don’t worry, I never miss a Monday so there is still a hard workout.

Tuesday – Chisel workout & easy run. I’ll let you know how I feel tomorrow morning. Some days have an easier chisel workout and some days like today they are hard. I spend Tuesdays at my parents since Rylee has ballet right down the road from them. So I will do my chisel workout in the morning before ballet and run in the afternoon during Rylee’s nap. Eventually I may take either child and make this my stroller run. We’ll see how it goes.

Wednesday – Speed/tempo/running workout. Like I said, I’ll see how this goes. I wanted tired legs for my workout day, but not too tired that I couldn’t finish my workout. To me, these track sessions or tempo runs are more important to me than a chisel workout. Every other week I will alternate between a track session and a tempo run. Am I weird that I prefer the track workout over the tempo?

Thursday – Chisel workout & easy run. This will be the same as Tuesday and hopefully I won’t be even more sore after Wednesday’s workout. I will give it a couple weeks to see how I feel. If I am really sore come Thursdays I will cut this workout as a rest day so I am ready for the weekend workouts.

Friday – Easy run. These runs start at 3 miles and then end at 5 which is why I am contemplating an extra rest day on Thursdays. Again, making my legs nice and tired before another workout.

Saturday – Long run. I consider the long run a workout even though the pace is significantly slower, or at least slower for me now. My long run this Saturday is 5 miles. Wish me luck. I’m going to need it. We start at 5 and end at 7 which is perfect for the next phase of training.

Sunday – Rest days. Glorious rest days.

Can you believe that Thanksgiving is only seven weeks away?! Bring on all the Holidays. Since Chisel is only four weeks long I will wrap up the final three weeks of this plan with 21 Day Fix Extreme. I find 21 DFX to be really hard cardio wise so this will be perfect as an extra boost towards the end of the cycle.

On the agenda for today: 5×400’s with 400 recoveries. Wish me luck…I woke up this morning feeling stiff so fingers crossed this doesn’t make me super sore.

A Weeks Worth of Running

This is the first time is a long time that I completed all my workouts. Usually life gets in the way, or I get tired. Not this week. I have a fire lit under me and it ain’t going to stop!

I have a couple of races in mind for May. Which one is dependent on our situation come the end of the semester. So I have found a training plan that is all done based on time. I really like this approach because I am way slower so to run 5 miles may take longer than an hour. I also have noticed that I tend to push myself because I know where I want to be on race day so I try and keep that in the back of my mind during my workouts.

Monday: 30 minutes easy

Monday easy run

I actually woke up and ran on the treadmill. Mondays are crazy town with MMR at school, then work the he has his bow league then I work. If I don’t get us and go in the morning it wasn’t going to happen at all. The run was good and it felt awesome to get up and get it done. Great way to start the week.

Tuesday: 40 minute tempo run

Another treadmill run that looked like this:

  • 15 minute warm up 11:30 pace
  • 2 minutes on – half marathon pace – 9:06 (I have big goals for this one)
  • 1 minute recovery – 11:00 pace
  • Repeat 4 times
  • 14 minute cool down 11:30 pace

This run was hard. I am trying to stick to the treadmill because I am awful at pacing myself on the streets. I always look at my watch because I haven’t figured out the “feel” yet. Then my form is off and its just a disaster. I actually really like doing tempo runs on the treadmill because it breaks it up. I could feel this work out in my calves and my hips so I did some foam rolling in the evening. I think that helped quite a bit because I was not as sore as I was expecting.

Wednesday & Thursday: OFF

I switched things up a bit. Wednesdays are just crazy town over here. MMR has school, I have a work meeting and then he heads off to lab until 5:30. That hour is just too late for me to go to the gym. I am usually balls deep in dinner and don’t want to stop to go workout.

Thursday I just plain old wanted a rest day.

Friday: 45 minutes with the stroller.

rylee and ally running

It was finally sunny and somewhat warm so I was able to go for a run with Rylee. I started out on one side of campus, our green belt sort of path runs right through campus, and made it just to the other side before I turned around. I told myself we will do the 30 minute easy run and I would try to do my 60 minute long run Saturday. BUT on the flip side I told myself if she was doing well I would try and do my long run with her. I made it 15 minutes, checked on Rylee, went to continue on because I thought she was doing well and cue meltdown. So I decided to turn around and just stick with the 30 minutes. Maybe about 5 minutes from the car she calmed down so I decided to split the two days and do 45 minutes and 45 minutes on Saturday.

Running with the stroller definitely makes you think about what your doing. I swear sometimes I look like I’m drunk maneuvering the thing. I’ve found that if I lock the front wheel I don’t go all over the sidewalk. I also for some reason run faster with an easier effort. At least that’s what I tell myself.

Saturday: 45 minutes with the stroller.

stroller run lewiston

MMR had his bow shoot yesterday so Rylee and I ran by the river down in Lewiston. It was so pretty and I just wanted to keep running and running and running. The path was really hilly so I definitely was a little sore after. It was so funny Rylee kept pulling off her socks and boots leaving a trail as we ran along. It was 55ish outside, I actually ditched my long sleeve top so and ran in just a tank in February.

Total minutes running this week: 160

Things I’m looking forward to this week:

  • I am doing my long run on Thursday – we are going out of town this weekend to the snow country so I am getting all my runs in before we leave. AKA every day starting tomorrow.
  • My tempo run on Tuesday is at goal 10K pace which will hopefully be somewhere in the 8:45ish range. Wish me luck!
  • The temps this week are going to be in the low to mid 50’s. That is perfect running weather so I see a couple stroller runs with Rylee. She just loves being outside so its a win win for both of us!

Checking in half way through the year

Hello Friends! I can’t believe it’s already July 7th! Where has 2014 go?! I am already getting ready to countdown to Thanksgiving! Just kidding – kind of ; ) So in January I posted here about my New Years Resolutions. Since we are well into the second half of the year, here’s an update on how I am doing!


Resolution 1: Run 14 Half Marathons. I’m going to be real here – I could do it, if MMR and I were millionaires, I had a clone to work for me and if I really wanted to just run races. In January I got caught up in how many races other people were doing and I wanted to be just like them. I have run 3 half’s so far this year and I am extremely happy with my outcome.

Race 1: Robie Creek I wanted to die right after – Hardest thing I’ve ever done. It is a true trail run. This elevation change doesn’t lie you got from 2,725 feet to 4,797 feet, then back down to 2,000ish feet. I was so under trained I laughed, right after I puked. I finished in 3:04:23 – my slowest time by far, but I’m not upset given how tough the race was.

Robie

 

I took a week off after the race and then started running a handful of miles, to stay in shape for my race in Coeur d’Alene. It was my very first half marathon last year, you can read my recap here. This year was so much better! I felt amazing, maybe because it was actually on a road and somewhat familiar.  I think sometime between now and the future I will have a race reflection and look back on Robie and CDA. I shaved a significant amount of time off from last year, 2013=2:39:12, and this year=2:26:57.

Coeur d'Alene Half Marathon

I realized after this race that I definitely have what it takes to train hard and have some amazing results. I had one more race that I ran a couple weeks ago, the Seattle Rock n Roll Half Marathon, and I ROCKED it. I PR’d it with 2:13:38. That lit the fire under my rear to get in gear. I had two races scheduled for July, but I decided to cancel them, and train to break 2 hours at the end of August. I like the idea of running a ton of races, but at the end of the day I want to get faster, I’ve always wanted to get faster.


I have a training plan that I will be following for the next 6ish weeks, I’ll definitely keep you posted on how it goes. I am motivated than ever to have another PR and be a sub two hour halfer.

 

 

 

 

What I’ve been up to – Running update

Happy Memorial Day! I hope everyone is relaxing and enjoying the freedoms so many have sacrificed for!

Memorial Day

 

Today I will be working off and on and relaxing with my feet up. I raced yesterday and my calves are SO SORE! Timmy doesn’t mind he’s missed me these last few days.

Memorial Day Compression

 

Since we last chatted I was getting ready to run my first race of the season – Robie Creek. I will have a special post about that on Thursday.  Yesterday I ran my 4th half and it was by far the best race yet! Which I will also have a special post about that one on Wednesday. Look at me all organized!

I have my next race in four weeks and my goal is to PR. I’m going to put a little mini training plan together for the next few weeks. Yesterday I was 5 minutes shy of PRing (face palm) so I know its possible!

I’ve been pretty good at getting my runs in – I keep them short during the week and longer on the weekends. For the next few weeks I think I will be adding a trial run into the mix. I went before Portland and it was amazing and tiring, exactly what my legs need!

Meridian Green BeltI’ll be taking my summer runs on this pathway when I’m at my parents house. Hopefully I won’t get lost. They are working on getting all the pathways connected which will help all directional challenged people like me.

Frozen-Let it Go

Every time I hear this song I run faster, sometimes I sing, then get strange looks. It’s the best pick me  up. I finally saw the movie a couple weeks ago, and if I was 22 years younger it might, just might of trumped Little Mermaid.

 

photo4

 Here’s the trail I will be spending a lot of time on this summer. It’s so nice and peaceful back here!

 

Dad Half Marathon Training

My last long run I did before this race was 7 miles. I wanted to get a couple more miles in but the time got away from me. So I decided to do 3 miles of speed work, and then 4 miles at a moderate pace in hopes of tricking my legs into thinking they are working harder. I also did the last 4 with my Dad!


Happy Monday friennds!

Sweat Now Glow Later

 

When to throw it out the window

So for this upcoming race, I’ve decided to throw my training plan out the window, kind of. I originally wanted to run a couple races before Robie to help give me my grand number of 14 races. I will not be running the two races before Robie. Robie Creek is a beast and I want to make sure I have fresh legs. I got injured the last time I raced extreme hills and I want to make sure that doesn’t happen again.

For Christmas I got The Runners World Big Book of Marathon and Half Marathon Training. I have almost read all of it and it was really helpful in learning and understanding the fundamentals of running. This is where I picked my training plan to start with, and they have some really good ones in here.

Like I said before, I am switching out speed for hills, but I am also going to play with the mileage. My body hasn’t really been eased into running high mileage per week. I’ve decided that I will keep my shorter runs between 3 and 4 miles. My weekly mileage for this first race will range from 14 miles (last weeks mileage), and the highest will be in a couple weeks with 23 miles. I am working on/doing research on what I should be doing between my races, as June and July are looking pretty busy.

I love following training plans, but I end up getting a little obsessive and negative when I miss a work out. This does nothing for the training process, and quite frankly it makes me not want to race. I will be setting up mini goals each week which will have my workouts I need to complete. There will be no days or dates tied to the workouts. That way I’ve still planned workouts but still have wiggle room for when life happens. Here’s what this week looks like:

Know what else I throw out the window?! Matching socks! I hate that part of the laundry, so I got into this nasty habit of throwing them in bags so I can sort them later. Sunday I caved – they were overflowing, and I realized I needed to stop being a lazy housewife. I matched as many as I could, and downsized to a small bags one for me and one for MMR :)

I have some serious spanish homework and a Papa Murphys Pizza calling my name (thank goodness for college coupons and pennies in the couch cushions because I did not want to cook tonight). Adios!