A Few of My Favorite Things (about marathon training)

=about marathon training=

• near-constant feeling of pride and confidence in myself
• social time-- I see my friends five days a week for an hour minimum 
• I burn enough calories to eat almost anything I want (example: after Saturday's 18, we took a family trip to get me a birthday cake milkshake-- yes, that was the ENTIRE purpose of the outing)

totally earned this right here

• the #10KTuesday marathon crew has our own chat thread where we talk about our training <3
• I have a big goal to focus on and work towards a little bit every day (and a training plan to take the guesswork/thinking out of it-- all I have to do is execute); I feel so accomplished every day
• Saturday long runs make 4mi days seem like nothing, #10KTuesdays seem like a walk in the park, and 9mi midweek workouts seem "moderate"
• getting to see new places on long runs (thanks, Atlanta Track Club route-makers!)
• endorphins = happiness

Shout-out to Jerry, who's been an absolute super-husband/super-dad/super-best friend through all of this and is taking great care of our house, our son, and us while I get to focus on training for the next eight weeks. I hope he's keeping a list of tips for me in Google Docs for when we switch roles for his marathon next fall... >_<

Chicago Marathon Training: Week 11/20

Weekly Summary
Miles: 42.86 (L2=35, L3=45)
Days Run: 6 (but one of those was only 0.83mi as transit)
XT: 1 (cycling)
Rest: eh, I'm counting my 0.83mi run day as rest
Injuries: clear :D
Feelings: strong and capable


Monday
Scheduled: 4-6 
Did: 4.19 @ 9:46/mi avg, HR=152, FR rehearsal for chorus
B and I always have the most beautifully perfect progression/negative split runs when we do our four mile route on Mondays or Fridays. It just happens, without any thought or intention. This morning's was no different. Run felt good. No leg issues. No hip trouble. 

Finished up the day with a two hour FR rehearsal for my show chorus. Can't really say this was a workout for me in the least bit, but I did some decent push-up and plank time waiting for it to begin. ;) 


Tuesday
Scheduled: 8PRO
Did: 8.44 @ 9:26/mi avg, HR = 148 (totally erroneous; graph has me down in the 90bpm zone for over a mile-- bogus)

the aforementioned jacked-up HR graph
I DON'T BELIEVE YOU

I needed this run. So badly. After Saturday's LSD, I needed a confidence booster. Something that would tell me "hey, you can keep a 9:xx on distance". Today was that run.

B and I started early (4:30, because that's totally normal, right?) and got our two miles in. We went quite a bit faster than usual to start off (first mile was under a 10), which meant that every other mile would have to be faster than that. D'oh, the double-edged sword of progression runs. The faster you run, the faster you HAVE TO RUN THE NEXT MILE.

Pace worked out really well, though.
Dropped it almost continuously until the 1/2mi cool-down at the end

Turns out, we were pretty prepared to do that. We took a short pause after m2 to catch the rest of the 10KTuesday crew, and the set off again (I'll give us a break on the +1s from split 2 to 3). Mile 4 was really way too fast, though. We made the mistake of forgetting that the lead pack was doing a tempo run at that point and didn't let ourselves drop off the back enough from them. Oops. But, hey, on the bright side: we pretty much kept that pace for three miles... and then dropped it some more.

So proud of myself. :D 

Also, this run was made even better by the fact that I worked from home today and, thanks to that, could go inside, shower, eat breakfast, and then go back to bed for an hour and still be at my desk at 8:00am. #winning



Wednesday
Scheduled: 30xt rest I don't even know what my plan was...
Did: 1mi run, 1mi walk... to/from PT
I recently learned that this XT day in our training plan isn't supposed to be strength training. It's supposed to actually be a cardiovascular cross-training activity. We're supposed to be doing strength in addition to our easy day runs. Well, oops. >_< 

I didn't really have a plan for today, and, as with everything in my life, if there's no plan, it doesn't happen. I had a physical therapy appointment, so I ran there from the office, and then power-walked back. I didn't do the 30XT, and also didn't even get 10,000 steps for the day. Instead, I ended up working late (cool current project), and making it home just in time for bedtime story and song for the munchkin. 

Definitely need to do a better job identifying what I want to do for XT and how I can fit it into my schedule. Cycling sounds good, but I can't do it during the week. Perhaps I'll end up switching Wed XT and Sun Rest... 


Thursday
Scheduled: 1WU, 5x1200/400, 1CD
Did: 1WU, 5x1200/400, 1CD

My confidence is back. I'm back.

I know for sure that last week's pace struggles can be attributed to lack of sleep and sickness, because today ROCKED.

I forgot to look up my split again before leaving this morning, but recalled a 7:20/mi pace and had the number 5:29 in my head as a goal. (that ended up being correct)

Splits: 
5:05 went out a little fast because I wanted to start this workout off on a good foot; felt comfortably uncomfortable (probably right in line with where it should have felt since it was too fast)

5:20 felt better; hit my 400 and 800 splits right on
^I was the lead for both of these 1200s. I think this helped me maintain pace and also gave me something to "hold"

=water break=

5:18 I used B as a pacer for the first two laps, then went rogue; liked this strategy a lot

5:27 let B go first while I walked the last bit of the recovery, then tried same approach, but ended up worrying that I was going too fast towards the end and didn't push as much

5:21 felt like a total boss on this one; was able to mentally focus on the first lap as a "warm-up", the second one as the meat of the workout, and then last one as a "closer lap", where I pushed (see those spikes?)

pretty pace graph

not a bad HR graph either... besides the beginning inaccuracy

I felt really proud of this workout. It wasn't easy, and I really relied a lot on my "teammates". Even though two people were doing a completely different workout, one was far off from my goal pace, and B an I only really ran two repeats "together", just having other people out there with me helped sooooo much. I'm so grateful for my #10KTuesday crew. 


Friday
Scheduled: 4-6 easy
Did: 4mi @ 9:49/mi avg with stroller
I was torn about whether or not I wanted to get up early and run with Brandi or take advantage of my day off (daycare's closed so I'm home with the potato), sleep in, and take the baby down to the river for a stroller run. Multiple wake-ups on Wed night/Thurs morning convinced me to sleep in, and it was glorious. 

We met up with the riverside crew for 4 easy miles. I was at the front of the pack the whole time, which was a surprise since most of that crew runs low 9s. Clearly, I was FLYING, and with a stroller to boot. Nothing like that to make you feel like a total BA.

Well, until you realize you weren't actually flying and that they must've been taking it super easy, 'cause your first mile was a 10:00. :P

That said, the rest of the run was seriously baller for pushing a 20lb kiddo. I'm sure I lost some time by not stopping my watch at the turn around (I cut off early because I didn't want to take the potato on the road at all), so, really, today's run with a stroller was TONS better than last Saturday. More evidence that my pace was due to sickness, and not because I suck at running. 

Closed strong and felt really proud of my last bit at a sub-9 WITH. THE. STROLLER. 



Saturday
Scheduled: 18 (OMG, 18)
Did: 18.06 @ 9:50/mi avg
Man, oh, man, did I need this run. I feel so freaking strong this afternoon. SO. STRONG. I am going to OWN Chicago, and I cannot wait. :D :D :D

This run was broken into many parts.

Early Miles:
The early marathon crew met up again at 5:45 this week, for anywhere between four and seven extra. I made a four mile route for the group and planned on doing loops of Armour for whatever extra. We took off as a group, which meant the pace was a bit slower than usual, but it was totally worth it to stick together. Eventually, a faster participant and I split off (after going back to make sure the rest of our group made the turn) and I found the high-9 pace much more comfortable than the high-10s we'd been doing. We finished the four miles easily, and then I had a mental struggle getting through a few loops of Armour. I cut off early the second time I passed Armour, just after 7am. I was only at 6.3 (not the 7 I needed), but just didn't feel like taking a chance on going around Armour again and still making it back before my pod took off. 

Glad I didn't do another loop-- I would have missed the group marathoner pic!

I joined up with the 9min pod again, and, after a week of GREAT runs, felt really confident in my abilities to sweep it this week. Unfortunately, our participants didn't get the message. We only had TWO participants who weren't running right with the 9:00 leads. Since we had a crapton of RLs with the 9:45 participant, I felt obligated to stick with the penultimate participant, who was running 9:15s. 

I felt good for the first two miles, and then we hit the hills of Sherwood Forest. Oof. Those hills are no joke. I was so grateful when we finally hit the water stop, because my last three miles had all been sub-9:15. I knew I could NOT keep that pace for another 8 miles, and told my pace pod captain I'd be waiting at the water stop for the next group to come through. 

Before I dropped off the 9s, I made sure to get a group picture :D

The 10s weren't too far behind. I joined up with them and made it about half a mile before one of our participants stopped due to some popped blisters. I stopped with her, called home base, and waited with her until the runner transport car arrived. When I was able to resume running, I was behind all of the 11s. I was tempted by the transport car's offer of taking me up to my pod, but, since I needed the miles anyways, I declined. I knew I wouldn't be able to catch the lead 10s, but figured I'd see how far I could get. 

Without participants or any running buddies, I was free to run whatever pace I felt like. It was glorious, even moreso because that pace was around a 9:30-40 (and this was on mile 9-10 of my own run). Eventually, I caught the mid-10s, realized they could use some help, and stuck with them the rest of the way home. 

I ended up back at the track club office with 17.48 on my watch. Ughhhhhhh. I really thought about stopping. After all, it was 90-something degrees, almost full sun around the Armour loop, and 17.48 was already 2.5ish miles beyond what the L2 plan needed today. 

...but then I saw Brandi, and I knew I could get through the last half mile if she was with me. She ran me out and back to hit 18.0 on my watch, and then had to go back out again for three more loops of Armour herself (her RL responsibilities made it so she couldn't run before practice). I couldn't possibly go with her, but I did tail her around her last loop with the top of the Mustang down, blaring music for her and dancing. :D

so freaking proud of these splits

We ran 18 miles today. I ran several miles of it run leading for the 10:30s. Our run ended with a "feels like" of 94 degrees.

...and I did it with an average pace of 9:50/mi and zero hip troubles. #winning


Sunday
Scheduled: rest 30XT
Did: 8+ mi cycling @ 14mph avg
After Wednesday's kinda sorta XT, but really not much of anything day, I decided to be more intentional (this week, at least) about truly cross-training. I don't swim*, and getting to a class at a specific day/time (and paying for it) wasn't really an option, so that leaves cycling. 

With the exception of one pregnant bike ride last August, I don't think I've been on my bike in over a year. It's not because I don't enjoy riding; it just seems to take a backseat to everything else. Today, I made time for it, and remembered just how much I love riding my bike. 

I had a super easy warm-up to the greenway (almost entirely downhill), and then enjoyed about 5-6mi of pushing the pace as much I could comfortably do on a windy trail with lots of pedestrians... and then I had to get back home. I dread the climb out of the greenway and through the neighborhood. It's got three awful hills (read: I am not a cyclist), and I'm really proud to say that I didn't have to walk any of them, and only needed to get up out of the saddle for one. :D

All in all, a great success. I'm definitely going to try to make this a regular thing for the rest of marathon training. It's much better crosstraining than any of my half attempts so far. ;) 


*yeah, I did a sprint tri once a few years ago and swam for that, but laps and I just are not friends... I still hate putting my head in the water >_<

Iliac Crest Pain: PT Appt #2

Precursors: Injury Onset, PT #1

Stretching is helping me manage the problem, but it's not fixing it. I didn't really feel like my original care team for this injury was the right one for me, so I sought out recommendations from some other runner friends and wound up at Georgia Sports Physical Therapy. Oddly enough, when I showed up for my appointment today, one of the #10KTuesday runners (whom I hadn't spoken to about PT recs) was also there for her own appointment with the practice. Small world!

My new PT, Brittany, was awesome. I felt like she really did a more thorough assessment, and felt more confident in her than my previous PT. She identified a bit of an "upswing" (misalignment) in my pelvis, corrected it with a small chiropractic-ish adjustment, and then also identified some specific muscle tightness that was probably playing into my hip issues. I've got a plan for releasing those muscles, keeping the pelvis aligned, and am feeling much better about things. 

Chicago Marathon Training: Week 10/20

Weekly Summary
Miles: 40.08 (L2 34.25/L3 43.25)
Days Run: 5
XT: 1 (15min power walk, 3x5min strength)
Rest: 1
Injuries: sore hip (1/10), tight IT bands, awkward hips/abs on LSD
Feelings: tired, overwhelmed, excited, strong, capable, proud, happy, completely incapable, accomplished


Monday

Scheduled: 4 

Did: 4.14 @ 9:52/mi

-Took a little while to get into the groove, but finally felt warmed-up around mile 3
-Had some hip soreness/tightness during the day and took intentional 5min stretch breaks throughout the work day

Tuesday

Scheduled: 8ONB

Did: 8ONB @ 9:30/mi avg
-Felt really sluggish the first half, ran easy, and the pace showed. Oof. First half= low-10s
-Pushed the second half (goal was just to keep a steady push) and did pretty well: 8:40s for the first three, and then a solid "chase Courtney" at the end
-Finally starting to remember to switch my handheld to my right hand for half of these runs

funky start (thanks, GPS), but, otherwise, a good ONB split

I'm starting to feel the pressure of keeping paces, etc. and worrying about my ability to hold a 9 (even a high one) on LSDs even though my training log seems to say otherwise:

Training Log says: "You're good when you actually try. Maybe you should try more?"

I talked a lot with the other #10KTuesday marathoners, and got some really great advice on pace/freaking out. Here are the two that stuck with me the most:

"It's hot and humid out, we're all running a little slower OR at least having to work harder to keep pace." 

Good reminder. It will be cooler in Chicago. It will be cooler this fall. 

Hot. Humid. Oof.

"You had a baby less than a year ago and YOU.ARE.KILLIN.IT."

I really I don't give this one enough credit at all, and I need to. How many women do you know who pop out a kid and run a marathon before its first birthday? Yeah. Same here. 

So, lesson learned: don't be so hard on myself.

Wednesday

Scheduled: 30 XT

Did: 3x5min strength training PLUS 15min lunch walk
My arms were sore on Thursday, so it counts. Not ideal, but at least I've found a way to get something in until Mizuno Whatever-day comes back this fall. 

Thursday

Scheduled: 1WU, 6x1000/400, 1CD

Did: 1WU, 6x1000/400, 1CD
This is day four of only getting about 5-6 hours of sleep. It's not the baby's fault. I'm just in this funk where, no matter the reason, if I wake up at all in the middle of the night, I can't go back to sleep. This morning, I woke up at 2:30... and just laid there, futilely willing myself back to sleep, until I got up for the run at 4:15. 

While I was there, this run sucked. For the first time ever, I didn't hit a SINGLE split. My goal split was 4:27, and here's how they shook out: 

Normally, I'm at least on if not easily fast. During the workout, Brandi and I tried to pace each other, and we both fell miserably short. After four rounds of getting depressed by splits that were ~20s off, we decided to say "screw you" to our watches and just run "pushed" for the last two 1000s. 

I even had a little left in the tank to push the final lap of our last K.
...and the split was STILL 12s high

A few things worth noting:

• I've been sleeping terribly
• We didn't run in lane 1 the whole time due to some obstacles-- can running in Lane 2 really be blamed for being THAT far off though? 
• I'm still using my goal splits from my 5K race, which are really splits that correspond to a 3:41 marathon (hahahahahahaha). Even though my actual goal is, like, almost an hour slower than that, I figure it's still worth trying to push a bit during speedwork. Even if I can't keep the speed for endurance runs, it'll help me out next year when I back off of distance and just focus on being a fast 5K/10K mama for a bit so that J can train for his marathon. 
• Despite not hitting my splits, my watch gave me a new 10K PR for today's workout. Probably off on the GPS distance measurement, but I'll take it!

All smiles at the end of our workout!

Friday

Scheduled: 4-6

Did: 4.04 @ 9:32/mi avg AND YOGA!!!

• went to bed at 7:30pm last night and tried to catch up on sleep (kiddo woke me up a few times, but I think I got at least seven hours-- huge improvement)
• think I might be getting sick, though- little congested and think I've got what the baby has
• first solo run around ATL in quite awhile (didn't want to make plans I couldn't keep with anyone in case sleep was problematic again)
• went really, really well- pace easily in the mid-9s with an average HR of only 150bpm :D

Also did my first yoga class in over a year. It was a super-easy "chill" yoga, which I wanted to do to help me stretch. I've been feeling all kinds of tightness from marathon training and hoped a dedicated hour of stretching would assist. I think it helped my body and my mind a bit, but I'm not sure I'll be willing to keep it up once there's a price tag attached to it and my guest trial runs out. 

Saturday

Scheduled: 14-16

Did: 16.04 @ 9:58/mi
This run sucked. Maybe it's because I'm a bit sick. Maybe it's because I haven't slept well five of the past seven nights. Maybe it's because it's so d--mn hot out. I don't know, but it sucked.

Today was the first day of group training for the ATC Fall Distance program. We had 10 miles on the schedule, but I needed a bonus 4-6, so I met up with a group of other Chi/early marathoners to get our extra done ahead of time. I tried to keep myself on the mid-to-slow 9 side, knowing I'd have to run that pace for another TEN with the group afterwards. 

5:45am Crew

Splits shook out at:
9:41/ 9:34/ 9:55/ 9:53/ 9:32/ 9:45
with an average HR of 147 (seems a little low, but I did stop for water every two laps). When we finished, I felt great, if a bit hot and sweaty. I had some stingers, a thing of G2, and made my way over to the 9min pod for our group run.

I'm the marathon sweep for our group, which means I run with the last participant, whether they're a 9:30 or a 9:55. When we took off, EVERYONE except TWO participants stuck with the front of our pack. Holy stromboli was I grateful for the two who stuck back.  
The first three miles of the run weren't bad (avg pace: 9:55/mi), but then it got rough, in a way I haven't felt before. I was beyond grateful to have an opportunity to wait for restocking supplies at the last water station and send my participant off with another RL so that I could wait for the 10s to come in and run them home. 

My cardio was fine. My legs were fine. My pelvis/hips, however, were not fine. The muscles around there felt all kinds of "wonky": sore, tired, I dunno. That was definitely my limiting factor. At times it was almost like the entire band around my hip bones was asleep and just being carried by the rest of my body. Other times, it felt like those muscles were just super sore/tired and didn't want to work. Regardless of what it was, I've decided to see if I can get it fixed and am going to see another sports PT for their opinion/help this week. 

I finished up the run with the mid-high 10s, and those miles felt sooooo much better. I'm not sure if it was the pace or having about ten minutes of stretching while I waited for the water station supplies, though. Either way, I came home feeling really defeated about today's run and my ability to do any sort of distance consistently in the 9s. 

Splits: 9:38/10:20 (traffic light)/10:01 /9:38/ 9:51/ 9:56/ 9:48/ 10:12/ 10:54/ 10:38
Avg HR: 156


Reasons I shouldn't let this get me down:

• I felt GREAT when I finished. Didn't need to stop or sit down immediately, or feel like "oh thank god that's over i couldn't go another step", like I have on past LSDs
• My average pace still started with a 9 on a day where I felt like complete s--t
• After existing for the better part of the afternoon, I can now say with certainty that I have what the baby has and am definitely sick
• It was d-mn hot outside
• I was able to go grocery shopping after training without too many "oof"s
• I refueled better than last week and have been feeling pretty recovered from the run all day
• Zero residual soreness post-run
• A LOT of other people commented on the heat affecting them today
• I had a baby 8 months ago, and I'm training for a freaking marathon. I just ran 16 miles today. 

Sunday

Scheduled: rest

Did: easy 2mi stroll with H, lots of housework/organizing, stretching :D
Woke up feeling MUCH better. Hooray for Jerry being SuperDad so I could get two nights of rest and get over this cold faster. 

hanging out riverside with my baby

Mommy-Baby coffee date after our walk <3

Chicago Marathon Training: Week 9/20

Halfway through marathon training?

(Leslie Knope is totally my spirit animal)

Weekly Summary
Miles: 34.41 (L2 32/L3 39)
Days Run: 6
XT: 1 (30min weights, 30min paddleboard, 30min walk)
Rest: 1
Injuries: tighter calves, bit more morning PF, sore hams after tempo
Feeling: tired, emotional, anxious, calm, tired

Monday
Scheduled: 4
Did: 4.1 @ 10:02/mi
Yup. Definitely feeling the marathon training mentality kicking in. Calves are starting to be constantly tight/tired; I'm finding myself planning my days out based on runs (I don't have Monday, Tuesday, Wednesday, etc. I have cross-training day, #10KTuesday, Rest Day, Speedwork Thursday, easy 4, long run, and SundayRunday).

Today was slow, sluggish, and blergh, but we did pick up the pace as we went along... a bit.

I've mentioned before that my HR monitor always seems high, but, hey, this one seems like it might actually be accurate!!

Also did 2/3 sets of 5min ab work and some hip stretches



Tuesday
Scheduled: 6 PRO
Did: 6 PRO @ 9:19/mi avg

ISN'T THIS JUST THE PRETTIEST PROGRESSION RUN YOU EVER DID SEE?!?!

I'm really glad to have become so confident in myself and my abilities, otherwise, I might've been upset that I was decidedly at the back of the #10KTuesday pack today... by a LOT. It didn't bother me at all. Brandi stuck with me, and we enjoyed taking it easy for the first bit, knowing that, each mile would have to be a little faster than the previous one. I know I'm starting to get into marathon mode when it takes me 2-3 miles to warm-up and feel like I'm ready to run. ;)

Look at dem splits!
(purposely slowed on split 7 to ramp down from the last mile and recover for the hill)

The 6PRO run started at a 10:12/mi and finished at an 8:19!!! Wooohooo!

Also, Birgit got #10KTuesday our first European pin on the map! 

#thesensationthatssweepingthenation (and beyond!)

Wednesday
Scheduled: 30xt or 4 easy
Did: 30min weights, 15min stretch, 30min walk, 30min paddleboard
It's been FOREVER since I lifted weights. I used to go at least once a week before maternity leave, when I had a membership to the gym in my office tower. When I got back from leave, the gym had gone out of business. Thus, no more lunchtime workouts. :(

I'm traveling for work again this week, so I finally had access to a decent set of weights (something I totally have at home) AND time to use them (something I totally don't have at home). I did a little over 30min of arms/back/chest work, some core stuff, and then finished with 15min of stretching. 

liftin' at 5am... woo

I'm in Houston for work again this week, which means my day is spent sitting in a chair. ALL. DAY. LONG. It's lovely and educational, but, ugh, I can't even stand up when I want, because that's frowned upon in training seminars. 

I went for a walk around downtown at lunch, and discovered that there's a great community park/event venue next to my hotel that offers a BUNCH of free/cheap activities in the evenings. On the schedule for tonight: $5 kayaking, $10 stand-up paddleboarding and free Zumba. Sweeeeet. 

I've never done stand-up paddleboarding before, and really enjoyed it. I don't know that it was much of a workout, but I had a blast going logging a little under a mile around the lake before doing a literal dinner run to Chipotle and easy walk back to the hotel for some R&R time.

Thursday
Scheduled: 1WU, 4 tempo, 1 CD
Did: as scheduled
For as much as I was dreading this run, as soon as I hit the sidewalk this morning, I felt comfortable. Running is my happy place, especially at 5am, and especially when I had no pace goals for the first mile. Just run.

In Houston, I'm pretty fortunate to have the Buffalo Bayou trail/greenway system about a mile from my hotel. That mile is totally urban, which means there's a chance for a red light every block. While it would be frustrating on a workout, it's pretty great for a warm-up/cool-down. 

Buffalo Bayou at Sunrise

When I finally got to the park, I had a bit of a struggle with some construction, and ended up having to spike my pace a little more than I wanted to get through a spot where I was running on the road. It ended up being a good kick to start my first tempo mile, which went GREAT: 8:13/mi. 

Do you see a problem with that pace? My training tempo pace for the first half of the year was an 8:00... BECAUSE I WAS TRAINING FOR AN 8:00/MI 5K.

Marathon training is different. You shouldn't be doing a tempo run much faster than your goal pace. Duh. If I really am going for a 4:00 marathon, my tempo should be just under a 9:00. >_<




I couldn't wrap my head around my pace conundrum on the run, and it plagued me the whole time. I ended up trying to push for a sub-8:30 pace. I made it two miles, to my turn around, and then decided to take a break. Part of me saw this as a failure. After all, a four mile tempo run isn't the same as two, two-mile repeats.

Then again, I'd run two miles quite a bit under what my tempo pace should have been (8:13, 8:18). I set myself up for a little failure. I walked a little, stretched, and then faced the biggest challenge: starting back up.... at tempo.

I made it through another mile (8:26), and then stopped again before my last one. The last one was the hardest. I was constantly looking at my watch and counting down the distance. Don't stop. Imagine that you're pacing a friend. Think about how good it'll feel to say you finished this mile. Two more laps on a track. Envision this as the last 0.2 of your marathon. Just get to that building. After that, you can relax and cool-down. Just make it 0.05mi more. 

LOTS of mental games.

I made it, and then felt pretty fabulous throughout my entire cool-down, which, I should note, was a 9:37/mi. Clearly, I need to work on pacing. It hurts just as much to go too fast as it does to go too slowly.

<3 maps

now that's a tempo workout

Overall, this workout was a success, because: 
1) I did it, and 2) I learned something from it.

On to the next workout. One day at a time. 

Friday
Scheduled: rest or 4 easy
Did: 2 @ 10:02/mi 
-decided to switch Sun and Fri so I could have more time with my baby this weekend
-did a quick check on mileage and realized it was a little high for the week, so I held today to two
-turned off pace display and made a pointed effort to run at or under 150bpm on my HR monitor
-felt good to get some nice easy miles to work out soreness in my hams from yesterday's too-fast tempo run
-having to focus on slower running inadvertently lowered my cadence (still 180ish)
-fun to focus on something besides pace

not too shabby

Saturday
Scheduled: 13-15 LSD
Did: 15.02 @ 9:42/mi

#10KTuesday does LSDSaturday

I could type a whole entry here, but, since this blog is really the only thing standing between me and heading up to get my baby, here are some informative bullets.

• love love LOVE having a whole training group-- Brandi and I had company for all of our run since J&C joined us for their 8 and 13, respectively
• first seven felt great, even if we started a bit slow (it was pitch black on the greenway save our lights)
• felt good at our turnaround (9.5); had honey stingers
• stopped for water refill at 11
• last four were HARD, not because of pace or anything, but just hard to keep my marathon legs moving
• very, very moist run- must remember to pack a change of SHORTS to go along with my change of bra and top for post-run brunching
• feet started getting sore during run
• mentally struggled during the last 2.5
• recovery was the hardest part: had Panera brunch with B&C, attempted to nap after shower (didn't happen), and felt really fatigued until after lunch-- need to work on effective refueling post-run, especially for days when H isn't at my parents' and I need to instantly switch back to mommy mode after showering

three stops: 1 to drop lights/pick up C, 2 for fuel and turnaround, 3 for refilling handhelds
still, a great run- longest since my marathon (May 2014)

Sunday
Scheduled: 4-6 easy or rest
Did: REST

THIS IS THE FIRST DAY I'VE GOTTEN TO SPEND WITH MY BABY IN OVER A WEEK. <3 <3 <3