Half Marathon Training Week 4

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Upcoming Training for the Big Bear Half Marathon:

Monday (2/10)- Off or 20-30 min Recovery Run

Tuesday (2/11)- rest day

Wednesday (2/12)- 50-60 Min Med/Long Run

Thursday (2/13)- 30-40 Min Easy

Friday (2/14)- 15-20 min warmup; Hill Repeats: 4-6 times hill circuit; 15-20 min cooldown

Saturday (2/15)- rest day

Sunday (2/16)- Fast Finish Long run: Run 4-6 miles, w/ last 1-3 miles at marathon effort

I for some reason thought the Big Bear Half was part trail, but reading the course description again, it isn’t.  So, I’m kind of bummed.  I didn’t sign up for it intending to run another road half.  I still have unpleasant memories of the last one… So, I’m thinking my training will be better this time and it won’t be as miserable.  I might look around to see if there is a trail half around that same time…

I’ve also decided to give a bare class a try. Monday night after work. I hope the ladies at the gym aren’t too intimidating! I have a bikrim yoga class on my radar too.

Week 3 In Review

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Half Marathon Training Week 3 Review:

Monday (2/3)- shake out from long run, walked to pick the boy up from school and walked back.

Tuesday (2/4)- rest day

Wednesday (2/5)- Treadmill Run 45min 3.3miles.  Would have been way better if Pitch Perfect would have played on my computer

Thursday (2/6)- rest day

Friday (2/7)- 49:41, 3.51 miles. Intervals (4x400s)- 2:31,2:17,2:24, 2:18.

Saturday (2/8)- rest day

Sunday (2/9)- long “run” 6 mile walk 1:41

I learned this week that I need to wear better shoes anything other than speedwork.  My legs and feet just aren’t ready for minimal cushion on longer runs.  I also need to incorporate cross training.  I might consult with Coach and see if we can drop to 4 days a week running and 3 cross training.  I would love to incorporate barre and yoga, but I just don’t know how to fit them into my schedule.  Work in progress…

 

The Week Ahead- Week 3

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Week 3 is a recovery week so I have the option of choosing the shorter time/distance.  Knowing me, I probably will.  I’m not really looking forward to the 400 repeats.  I know they are a necessary evil, but that seems like a really long distance to run fast.  We’ll see how that goes!

Monday- 20-30 minute recovery run

Tuesday- Rest Day

Wednesday- 45-55 min @12:30-13:30

Thursday-30 min easy

Friday- 15 min warm up followed by 4×400 (2:21-2:31) with 2 min rest between, 15 min cool down.

Saturday- Rest Day

Sunday- 4-6 mile long run

Week 2 Rest Day Review

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Two weeks into my training for a half marathon in May.  Here’s how it went…

Monday- 4 miles 61 minutes- crappy long run

Tuesday- rest day

Wednesday- Progression Run 3.2 miles 41:34

Thursday- 1.5 miles added onto my long run Sunday 26:56

Friday- 2.3 miles 36:01

Saturday- rest day

Sunday- 5 miles 1:24- trail run with 844 feet of climb

Total- 16.1 miles

Training for the Big Bear Half went well.  Surprisingly I only kind of skipped out on one workout, it was a short one too.  I didn’t skip any of the biggies.  All of the runs went well, for the most part.  I expect next week to be even better.

For me its cookies, but you get the idea.

Progression Run

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Today’s training was supposed to be a progression run. On the schedule was 15 minutes at 12:30 pace, 15 minutes at 12:00 pace and finally 15 minutes at 11:30 pace. It’s a great workout for me because I always finish slower than I start out, ALWAYS. I can’t say I’ve ever had a negative miles splits in anything…

My alarm woke me up at 4:45, snooze once, out of bed at 4:50 to decide if I’m running outside or on the treadmill. When I let the dog out, it didn’t seem too cold, so outside I went. The back of my heel seems to be doing okay (weird rubbing issue on my left heel from the new, speed work shoes), so I put on my Nike Lunar-somethings and took off out the door.

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Looking at my watch, the pace display kept jumping around and being very erratic. One second I was at an 8:55 pace then it would jump to 14 minute. It wasn’t finding my pace fast enough so I just went with a comfortably easy pace, thinking that would be close to the 12:30 I was supposed to start out at. I’m not gonna lie, it felt pretty good. I didn’t look down at my watch because I didn’t want to know how far off I was because I was just cruising. I could feel my stride engaging my butt (which doesn’t usually happen) and my legs and lungs were finally in tune.

My watch vibrates at 1 mile and I look down at the time 11:40ish. Damn. That was too fast. I convince myself that it is okay because as long as I run each split faster than the last, it will still be a progression run. Well, not so much. I speed up a tiny bit after hitting 15 minutes and about 5 minutes into my next segment the cramps start. Just a small side stitch, so I try reasoning with it. I acknowledged it was there and then tried to accept and move on. That seemed to have worked for another 5 minutes or so. I had to stop and walk a few times, trying to get it to release, but by time I hit my third segment of the progression, there wasn’t going to be any going faster!

I ended up being just over 41 minutes and 3.25 miles.

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Although I didn’t quite get the progression run like Coach planned for me, I call this one a success for two reasons. First, I ran nearly two miles before I had to stop and walk. That’s a big deal for me! Second, I didn’t have any moments of hatred toward running this morning. So, while the actual workout didn’t go as planned, I think the run went better than expected.

Galen New Year’s Resolution 5k Review

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First race of the year in the bag. The Galen Resolution 5k in Palm Desert yesterday. I signed up on a whim because the sponsors are friends of my work and I wanted to get the year off to a quick start. It was a really good fitness check. I have a ways to go… I think this cold I have in my chest didn’t help, neither did the side stitch I got about a half mile in that wouldn’t go away.

This race was the second year for the race, and I was really surprised at how well it was run. Registration took place online, at bib pick up or on site. I like that they gave people so many options. They also allowed strollers and dogs, which was also nice for a local race.

They had two options for places to pick up bibs, on two separate ends of town, which I liked. It was very convenient, but because they had two places, bibs weren’t ready and you had to wait to have it assigned to you for timing. It wasn’t an issue for me since there wasn’t a line when i got there, but I imagine it would have been an issue if there were a line of people. I do appreciate that they had men and women cut of shirts too.

The race area was nice. They had several businesses that donated things for runners and dogs. There was a live band and an area set aside with a fitness instructor for stretching. The start/finish line was a balloon arch, making it easy to find. The course was pretty well marked and they traffic control was excellent. They even handed out medals at the finish, for a 5k!

Since I haven’t really ran since the half in October, I can’t be too upset with my time. I ended up being at 39:23.

Coming up I’m already registered for a half in May and a full marathon in October. Hopefully in the next few weeks, Coach and I can sit down to map out a training strategy for this year. I have 3 goals: 1) Get my 5k to 30 minutes or less, 2) Run a faster half marathon and 3) Finish a full marathon. I think they are doable as long as I commit to training better than I did last year.

2014 will be my year!

Delish

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My First Half

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Rock “N” Roll Los Angeles

 

My first half marathon, the biggest race we’ve been to yet.  It was very weird for us, as a family, to be going to a race that my husband wasn’t running, at all.  Every race (except one) that I’ve been to, my husband has been racing also.  And we’ve been to several others that just he was running.  It was a very odd feeling for him to be there to babysit, be my cheering squad, and not be worrying about his race.

LA is about 2.5-3 hours from us, so it was a relatively uneventful travel to get to the race.  We stayed at the Sheraton Downtown (less than a mile from both the start and the expo) which was the most reasonably priced in relation to the race events.  We were able to check in early, drop our bags and walk to the expo for packet pickup.  Being the first big expo we’ve been too, I had high expectations.  I won’t say I was let down, but I also wasn’t that impressed with the expo.   Bib and t-shirt pick up was seamless; I didn’t have to wait in line at all.  Competitor Group has that part figured out!  I appreciated getting an envelope with safety pins and drop bag zip tie in it.  I didn’t have to worry about digging through a box of safety pins and then losing them while I was walking around getting all the neat stuff at the expo.

At the expo I ended up buying a SPIBelt because it fit my phone!  Best $24 I’ve spent in a while.  I wanted to have my phone with me for when I finished because there were a lot of people and finding my husband was going to be a chore.

I did end up having to call him to find out where he was.  I know I would have been very upset if I couldn’t find him and had no way to get a hold of him.  I was already wore out, then having to walk around to find my family.  No thank you!   Every other race we’ve been to, there are only a handful of people and there hasn’t been a finisher’s corral, so that was different.

Generally, I would probably not run this race again.  I would run another RnR, just not LA. It was a neat experience to run in downtown LA, but I’d rather run a race that had a different course.  I wasn’t a fan of the two out and backs the course took us on.  I liked that I could see my family in the middle, but since there are two out and back sections, it was discouraging for me to see people always coming back past me. After watching the NY marathon this weekend, I appreciate that the race started in small waves.  I didn’t have to jog to cross the start line!  So, that was a positive experience.  The finisher’s corral was also very congested.  There were vendors everywhere trying to hand you things you don’t have any way to carry.  It would have been nice for a vendor to be handing out plastic bags to drop all your goodies in.  I ended up carrying a box of chocolate mile, an orange, a smoothie, a bag of chips and some kind of protein bar.  I know there were several vendors I turned down.  I can’t imagine having taken one of everything (thought if I had a bag, I would have). I had all that in my hands, plus wearing a huge heavy medal and trying to get into my waist belt to get my phone to call my husband.

My Race

I had a very good race until about mile 10.  I ran the fastest 5k yet, I hit 5 miles at 1:01 and 10 miles at 2:02, so until then I was running pretty consistently.  I was also running significantly faster than I usually do.  I know a lot of that has to do with race day adrenaline, but I needed to not do that.  I kept looking at my watch telling myself I was going too fast, but I kept going anyway.  My internal argument went like this “you’re going too fast”, “I know, I’ll just keep going this  pace until I get tired and then I’ll slow down to where I need to be”.

Mile 10 I was at 2:05, mile 13.1 was 2:52.  The last 5k took me 50 minutes!!  I don’t think it should have taken me that long.  Looking back, I probably should have slowed down in the beginning, maybe.  I’m not so sure, because I kept a pretty consistent pace through 10 miles.  I think my head just got to me.  My legs were hurting a lot, it hurt to run and it hurt to walk.  I was dwelling on how much discomfort I was in.  I didn’t compartmentalize the pain and move past it.  I knew I wasn’t injured, my legs were just tired.  Thinking about it now, I let it beat me.   Finishing my first half marathon should have been a glowing achievement for me and I should be overjoyed, but just knowing that I gave up on myself in the end makes it bitter-sweet.

My next half is in 5 weeks; I know what I need to focus on to have a better race.  I’m not expecting a better time since it’s a trail race, but I’m hoping to have a better outlook during the event.

Grain Free Fail

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English muffin?

Platform Shoes

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I broke down and bought a pair.  A pair of Hokas.  If those don’t help the issues I’m harming with my feet, then I don’t think anything will!

I hope to have them for my next long run.  Thoughts to follow!

Do you prefer cushion in your shoes or would you rather feel the road?