Week 4 Workouts {Phoenix Half & Green Bay Marathon}

How to sum up this week? A couple good runs, a guilt-ridden but necessary skipped run, and an extra-hard long run to round ‘em all up. Read on.

Monday
Rest

Tuesday
3 mile run
Treadmill time. Ran 3 miles on it, climb-up & back down in speed, 5.5mph to 6.5mph.

Wednesday
3 mile run
Treadmill again. Tried a pre-programmed activity of “rolling hills,” which I expected to mean incline changes, but just jumped me back & forth between 5.5mph and 6mph. Felt strong; good workout.

Thursday
5 mile run DNR
My neck had been hurting me since last Saturday, giving me irritating headaches and pain that ran up and down my neck into my shoulder. Super awesome, let me tell ya. I was feeling out of it, as haven’t been sleeping great, and my neck was still bothering me, so I skipped the run. (Excuses, excuses.)

I tried to make up for it {at least a little] by doing lots of core/hip/leg work while watching TV in the evening.

Friday
Rest
I felt a little guilty for skipping Thursday’s run, until the afternoon when I realized my neck had NOT been hurting anymore! Finally. Taking the day off had actually helped, so I was glad I made that decision after all.

Saturday
8 mile run (8.02mi/11:27 pace)
Ohh, this run. Let me start out with: I am so glad I finished it, as it was yet another lesson in perseverance, and I won’t fall behind on my weekly long runs before my half marathon. I’m grateful to my friend June for running with me; she really pulled me through, even though she probably didn’t realize I was having such a tough time.

But man, this 8 miles was rough. First of all, we had winds at 25mph, gusting up to 40mph. It was 23 degrees when we started, with a “feels like” of 2 degrees. TWO. And the temps actually dropped after that, to below zero. So that was swell.

On top of that, it had snowed several inches overnight, so the roads were mostly not cleared—which meant we were running on a sand-like consistency most of the time. Two miles in, I could tell this would be a hard run, but I tried to push those thoughts out of my mind and just enjoy the fact that I was outside running, and not on a treadmill.

By the time 5 miles had passed, I was plugged into my headphones trying to tune everything out. Running on snow not only makes your legs tired, but it wears on your hips, calves (so sore today!), lower back, core… It’s like a full-body workout. Despite the cold, I was sweating under all my layers, and I was thirsty. Luckily, I had some cash in my pocket, so when we passed by a mini mart, I ducked inside for a bottle of water. That seemed to help a bit.

We kept trudging through the snow back to our starting point, but we were only at 7 miles total, due to a shortcut we had taken on a non-snow covered road on the way back. I was so ready to just be DONE, but June said, “I guess we’ll just run another half mile out and back, right?” Right you are… So we kept going, and got the 8 miles done.

Coffee afterwards never tasted so good. The warmth! We then stopped by the indoor farmer’s market, and everyone was pawning us samples. We must have looked hungry. I picked up some homemade veggie burgers and raspberry jam, and headed home, content, tired, and proud. Nap time.

– – –

Here’s what’s on tap for this week:

Sunday: yoga
Monday: 3 miles easy
Tuesday: rest
Wednesday: 3 miles tempo
Thursday: 5 miles pace
Friday: rest
Saturday: 9 miles {please, God, better weather!}

– – –

How were your workouts & runs this week?
What do you do when you have an especially tough time, or want to quit?

I just try to remember my goal and how whatever I’m doing will help me to get there—and how it will hurt me if I quit. Setting yourself up for success by running with others always seems to help give that extra push, too.

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Spring 2014 Running Training Plan

Spring 2014 Training Plan Phoenix Half Marathon and Green Bay Marathon

I have an obsession with making training plans. I LOVE to make them. I don’t know why. Maybe it’s the thought of setting a goal, having a clear road map on how to get there, and knowing you can achieve it? I get excited to see where I’m starting out, and what I’m going to be able to do. It makes me feel strong, motivated and, especially with a marathon on the docket, kind of like a badass.

I made myself a custom training plan for the Phoenix Half Marathon on March 1st, and from there, the Green Bay Marathon on May 18th. I based the plan loosely on Hal Higdon’s training plans. I like that I run only 4 times a week, because it helps keep me from getting burned out later. Plus, I really enjoy bicycling, and it’s fun cross training as part of the week’s workouts {if the weather ever gets nice enough this spring}.

You can check out the full training plan here (PDF format):
Spring 2014 Running Training Plan

My days of the week are broken down like this:
Monday: easy run
Tuesday: rest
Wednesday: tempo* run
Thursday: marathon pace run
Friday: rest
Saturday: long run
Sunday: cross train

* I would like to have the tempo runs on Wednesday to help get some speed back, but I also don’t want to push myself too much and get hurt. I’m going to play these runs by ear, so if I feel great I’ll push, and if not, I’ll just run at what feels right.

One thing I really paid attention to with this program was following the “10% rule,” making sure my mileage doesn’t increase by more than 10% each week. I kept it pretty close to a 10% increase each week, and some weeks I have it step back to give a little extra rest to weary legs. Because I did get injured last year, I am trying my best to ward off any setbacks.

Another thing that I’m focusing on more this year, that’s not accounted for on the plan, is more strengthening: Hips, core, arms and legs. I’m trying to get in some basic hip and core work at least every other day to keep everything strong (and pesky ITBS from flaring again).

Please share any thoughts or feedback you have, I’d love to hear it!

– – –

Do you follow a training plan?
How do you keep yourself healthy & strong while training for a race?
Favorite kind of workout? 

Last Week’s Workouts

Now that the holidays have passed, it’s nice to get back to working out and feeling healthy again. Here’s how my workouts went this past week:

Monday–Wednesday:
Family in town, didn’t work out.

Thursday, Jan. 2:
20 minutes treadmill (5.5mph-6mph, an “easy” pace)
10 minutes elliptical
15 minutes body strength

I planned to do 30 minutes on the treadmill, but my right knee started acting up at almost 20 minutes. Rather than chance anything, I hopped off onto the elliptical for the last 10 minutes. I don’t know why my knee was bugging me {very slightly}, other than perhaps from sitting all day at my desk and the fact I hadn’t run in 10 days, it was tight?

For my body strengthening, I just did a bunch of core exercises, some push-ups, squats and my hip exercises.

Friday:
Off, rest day before long run.

Saturday:
5 mile long run
Hip exercises

I’m starting my long runs for my half marathon training schedule. {I’ll post my full schedule for you to see soon.} I was only going to run 4 miles, but I joined up with my running club to run yesterday morning, and my friend Tom talked me up to 5 miles instead.

The run was challenging, but good. It was “feels like” 8 degrees out with the wind chill, but with the right clothes it wasn’t bad at all. {See my “what to wear for winter running” post!}

You know it’s windy out when the flags are blowing straight out…

flags in windy winter weather

The toughest part of the run was the varying road conditions. Forget the sidewalks—a lot weren’t even shoveled—so we were relegated to the roads. Some parts were clear, some had slush, but the worst parts still had about an inch of snow on them.

snowy roads for winter running

The snow wasn’t slippery, but it felt like running in sand! Phew, what a workout. Those parts definitely slowed me down, and towards the end of the run, I just wanted to walk through them, but I kept chugging along.

Despite all that, it sure was pretty out…

010514-winter-running-lake

I was definitely spent after the run, but it felt good to be out in the fresh air, chatting with some friends, and getting in a good run…all before 9am!

010514-stay-warm

{I need to get better at my selfie skills. ha!}

After my run, I came home and did some foam rolling (owww) and some hip exercises to help keep my knees happy.

– – –

What were your workouts this week?
Would you bundle up and run in those conditions?