Sizzler Training: Week 3/8

Week-beginning Thoughts:

• Seriously? I have a minimum of 7mi scheduled for each weekday run this week. Ugggghh. Coach is killing me. Good thing I'm a morning person, but, ugggghhhh. 
• I feel like a total boss for all of the food prep and schedule prep I've done this weekend. Hope I can keep it up. 

Monday

Scheduled: 20min WU, drills, strides, 20min tempo, 20min CD

Did: as scheduled- 20min @ 9:48/mi, 20min @ 8:16/mi, 20min @ 9:26/mi, Big 5

Motivation was a struggle this morning. None of my teammates' schedules aligned with mine, and I don't really like to do workouts by myself outside (I want plenty of reserve energy and focus to bolt if anything sketch happens on a solo run). I went to bed last night planning on treadmilling it, and even charged up my tablet in hopes that the thought of watching a mindless show would provide a bit more motivation to get up and on the 'mill.

Well, I got out of bed, got dressed, and schlepped down to the 'mill... only to find that it wouldn't turn on. Ugggggh. Frustrated, I changed my clothes, loaded up with my mace and other solo running protection gear, and headed out, hoping to find a decent place for the tempo miles. I dreaded it the whole time. In mile training, I didn't do any more than 15min of tempo, and that was a good bit into the program. Today, I had TWENTY WHOLE MINUTES. Oof. 

I ran into another problem with not having a good place for strides, and not having access to the drill videos yet, which just provided another hurdle (haha, not literally) to get over to get this workout in and done. Blergh.

Got out, did the warm-up, ran some strides in a bank parking log, and then pushed through tempo miles (a bit slower than a true tempo pace, but, again, running solo = want to not be exhausted in case anything goes south). Over 7mi done, and I was back in the house by 5:45, showered, dressed, breakfasted (with kid+cats taken care of), and off to work before 6:45. 

Tuesday

Scheduled: 8mi easy, strength circuit

Did: strength circuit, 8mi @ 9:47/mi avg, Big 5
Feeling like a boss for another 4am wake-up and looooooong run. I was all over with my pace today: from 9-flats to 10:40s and back. Just trying to stay on top of my game and not get pulled along with the herd... 

Wednesday

Scheduled: rest (planned strength)

Did: rest
Had a rough night with the kiddo and woke up feeling some serious soreness in my hamstrings. At least it's both of them? Still not sure what could've caused that. 

Thursday

Scheduled: 20min WU, drills, strides, 3xmile/3min, 20min CD, strength

Did: as scheduled, 8.45mi @ 8:52/mi avg, strength circuit, Big 5
When I woke up and STILL had sore hamstrings, I wasn't sure this workout was going to happen. If I hadn't been meeting teammates, I definitely would have scrapped the workout and just done Sunday's easy 6. Even meeting teammates, I still warned them when we started that I might just be running easy if my legs didn't feel right after the warm-up. 

I've decided the single-leg deadlifts from Tuesday's circuit are what caused the soreness. Since it was in both legs, I opted to run easy through the warm-up and re-evaluate. Surprisingly, the warm-up helped, and I actually felt ready to go after the 20min and drills. 

Goals for this workout were: 1mi slower than anaerobic threshold, then get faster on each successful one. According to the calculator, based on my recent mile time, my anaerobic threshold pace is 7:33/mi. I figured I'd aim for a 7:50-8:00 first mile, 7:30 second, and see what happened on the third. 

First mile: 7:45
This felt SO easy. I checked my splits each 400 to make sure I wasn't too far off an 8/mi pace, and was shocked to see myself a few seconds fast on each. Yay!

Second mile: 7:28
Another manageable mile. I tried to focus on my form after my teammates commented on my twisting, but no luck. Guess I haven't made as much progress as I thought. I loved the mental challenge of trying to hit splits. 

Third mile: 7:03
I let it fly on this one, but still wasn't all-out. My first 400m was 1:51, which wasn't fast enough for what I wanted. I spent the rest of the mile doing mental math each 100m to determine where I'd finish if I held that pace. This was fun :) I like math. At the end of my second lap, I was on pace for a 7:08. At the end of my third lap, I was also on pace for a 7:08. Picked it up and shaved another 5s off in my last 400... and still wasn't dead. 

This means I could have gone faster. :P Buuuuut, I'd argue that I did what I needed to do to take care of my legs. 

Also, super proud to have done 8.5mi with speedwork and strides and drills AND a strength circuit AND stretches all before 6:15am and a full day of work. #winning

Friday

Scheduled: rest

Did: rest

Considered getting up to do strength training, but opted to let my body sleep instead. I'm getting soft with this two rest days a week thing... Also, really need to figure out how to revise days of the week so I don't rest on both sides of my heavy workout for the week... 

Saturday

Scheduled: 8mi easy

Did: 8.7mi @ 9:50/mi, Big 5

Easy early run. Seriously, this pace felt so easy it was like we were walking. This was the best start to my day: a long run with some of my best friends, followed by an outdoor coffee date. So very grateful to have these beautiful people in my life. 

Sunday

Scheduled: 6mi easy

Did: 6.12mi with stroller @ 9:51/mi avg, Big 5, 18ish mi bike ride (half w/trailer) @ 13ish-mph

Fun stroller running morning. No real commentary about the run. Got out and about this afternoon for a brewery ride. Felt good to move my legs in a different way, but, man, I'm not excited about tomorrow's hill workout after pulling a trailer up some serious hills on the bike... 

brewery Sunday

Total Weekly Mileage: 37.87 (run), 18.11 (bike)

Week-ending Thoughts:

• Still crushing the clean-eating thing, though I am a bit frustrated that I haven't lost any more weight despite restricting calories and eating clean. Seems like I need to get back on the strength training wagon if I want that to happen.
• I need to get some sort of strength workout back into my life. I'd planned on doing a DIY bootcamp routine on one of my prescribed rest days, but my body's really wanted the extra sleep this week.  Strength training just isn't "fun" like running or cycling. I have to to think too much while I'm doing it: counting reps, moving from one exercise to another, etc. just isn't relaxing. 
• This is the first week I've actually felt the workouts. I've been a bit tired, and definitely don't have the freshest of legs anymore. Guess that's because I'm finally out of what my body considers "low mileage" ;) 
• Had some leg soreness this week, but nothing big. 
• I'd love to be able to go out and actually push myself on a bike. I'm generally always with the family or only riding when I'm injured, which means no pace-pushing. I got a little ahead of myself today and ended up riding around 16mph for a bit. Might be fun to do a ride somewhere where pace is the goal, instead of just fun and transport.

Sizzler Training: Week 2/8

Week-beginning Thoughts:
I'm shocked that anyone else with a family, full-time job, and 5-day-a-week commute ever works out  at all. The lengths I go to to maintain my running are bonkers.

Monday

Scheduled: 20min WU, 8x60s up hill jog/jog down, 20min CD

Did: as scheduled, 5.74mi @ 9:50/mi avg, Big 5
This run was a struggle-fest. Having to start at 4:30am solo wasn't very fun, but that's what you gotta do to get the miles in sometimes. Unlike past hill workouts, today's wasn't about pace, just running up and down a hill for muscle training. I thought it would be easy since I could go as slowly as I wanted. Noooooope. 

By the second time up this monster, I felt like I was walking up stairs instead of running up a hill. Fortunately, my new commute is excellent prep for this (I climb about 6-8 flights of stairs to access mass transit). I felt like I was totally slogging reps 3-8, especially at the grade change, but actually kept all but one split under 10:03/mi. Guess it just felt slow because of the incline.

prescribed grade was 8-12%, so I did a little bonus...

Tueday

Scheduled: 8 easy

Did: 8.17mi @ 9:35/mi avg, Big 5

Oh, hey there, more normal-looking pace. This run was moist: #10KTuesday, 100% humidity edition. Blergh. I do enjoy how I feel during the day after running 8 before work, though. Started before 5am again to get all the miles in, and was grateful for the company. Had another bit of right high hamstring issues, more post-run than during, so I need to focus some time on that guy.

Wedneday

Scheduled: rest

Did: 10min weights, 10min walk, 13min circuit training, 10min hamstring PT

This was a "fit-it-in-when-you-can" kind of day. I wanted to capitalize on my rest-from-running day to get in some prehab-type stuff. Did some weight lifting while having breakfast with the kiddo, half a round of bootcamp (legs+core) while playing cars and trucks (holding a plank = making a bridge for my little one to crawl under), and then some serious hamstring lovin' before bed. There is definitely something going on with my right glute/hamstring/hip flexor area. It's not bad yet, but I can tell it's happening. Hoping to stave it off with PT and getting a standing desk. 

Bonus workout: taking the stairs on my commute
It's about 150 steps up from the train station to the sidewalk

Thursday

Scheduled: 20min WU, 20min fartlek, 20min CD

Did: as scheduled, 6.97mi total @ 8:37/mi avg, Big 5

Opted to do this workout on the track, since fartleks are a hard workout to do "together", and some teammates had various reasons they might need to stop early. Coach said the fartlek was a collection of easy/medium/hard bursts for 30s to 5min-- whatever we felt. I can't do "random", so I used the track markings to make my own intervals as I went along. It turned out pretty good. I felt a lot slower than I was too, so bonus there. 

I could definitely tell there's something funky with my hamstring today. I was fine running, but noticed a decided difference in my muscle sensation between sides on my faster intervals. Lots to stretch out. 

wee, farlek

Friday

Scheduled: rest

Did: rest

Considered yoga this morning, but opted for sleep and cuddles instead. Also, got my standing desk setup at work. Yay. 

Saturday

Scheduled: 7 easy

Did: 7.3mi @ 9:39/mi avg, Big 5

Great run with the trio back together again. Narrowly avoided a huge thunderstorm too, so that was a nice bonus. We were dry the entire run, until a little drizzle in the last half mile. Once we were all in our cars and exiting the parking lot, the sky opened up and the thunder erupted. Win. Hamstring felt fine enough during the run (and after), though I noticed my right glute was definitely dead/numb/asleep. Improvement. :)

Sunday

Scheduled: 5mi easy

Did: 5.53mi @ 8:40/mi avg, Big 5

Zero hamstring/glute issues today-- SO glad that this was as quick/easy of a fix as it was. Just don't sit on my butt for 8+ hours a day, and I'm fine. I can work with that.

My husband and I got to run together this morning, which is a real rarity with my team's schedule and general life logistics (not to mention pace differential). He's a good 60-90s/mi faster than me on any given day, depending on what our workouts and weeks have been like. Every time we've run together in the past year, it's been a bit frustrating for him to slow down enough/me to run fast enough... and to just get used to running with someone "new", since I run with my teammates and he normally runs solo. Today, though, everything worked out swimmingly. 

My legs have felt super fresh with this five-days-a-week running, so I planned on running closer to 8:30s for him... but didn't say anything. I was so proud after the first few miles when he asked me if I was setting the pace or he was, because we were clocking 8:30s, and he wanted to make sure I could hold that pace for another four miles. Yep. Sure can. :) 

The run was awesome. Not only was the weather cooler (68 with a breeze!), but we also had a route that took us through sections we'd used as courses when we led the Peachtree training site together, three years ago when I was pregnant. It was fun to reminisce on the run about days past and ponder the future together. 

...and, of course, post-run brunch makes everything even better :)

Total Weekly Mileage: 33.73mi (another light mileage week, in my book)

Week-ending Thoughts:

• Super-relieved that my hamstring has gotten better, and that I'm now aware of what triggers that feeling and how to avoid it
• I'm not sure I like this training plan. Similar mileage, but having to cram in multiple runs over 6mi during the week is TOUGH since I do all my running before work. Also, I miss doing double-digit runs on the weekends... 
• I'm crushing this food prep thing. Clean eating just about all week long. :) It was much easier to fall back into this routine than it was to start it for the first time in January. Hooray, healthy habits

Sizzler Training: Week 1/8

Week-beginning Thoughts
Can't remember. It's Thursday at 4:30am, and I'm just starting this blog. I can tell you that week-after-three-days thoughts include:
So tired.
Is this what marathon training was like?
Ughhhhhhh, life, you're killing me these days.

Monday

Did: 3.74mi @ 8:28/mi, Big 5

I don't remember what I'd planned on doing, but waking up to the unexpected death of a pet fueled this faster-than-planned run. Side note: breathing and running while crying is tough.

Tuesday

Scheduled: 6 easy

Did: 6.36mi @ 9:20/mi avg, Big 5

This ended up being like a 2mi WU, 3mi HA tempo, 1mi CD. Another faster than usual run. Just kind of felt like pushing a little. Had a little odd sensation in my R hammie, so I'll pay extra attention to that this week in my prehab routine.

Splits: 10:10, 9:32, 8:55, 8:52, 8:43, 9:34

Wednesday

Scheduled: Rest

Did: Core, 1/2mi walk
Rest day= sleep in. Yayayayay! Did one round through the core circuit for funsies, and a short walk at dinner because I can't handle sitting all day.

Thursday

Scheduled: 8mi easy

Did: 8.08mi @ 9:52/mi avg, Big 5

Sweet, sweet easy mileage. I still don't think we were as slow as the pace showed, though. B's watch had an extra tenth of a mile, putting us at 9:45/mi avg, which seems more reasonable. Hilly course, but, man, it felt good to get a long one in before work. 

Friday

Scheduled: rest

Did: 15min yoga

Two rest days a week? I don't know what to do with myself! Took advantage of sleeping in, starting the day with some yoga, and getting to the office early in hopes of taking off a bit early and having some time with my family to celebrate getting through a really tough week. 

Saturday

Scheduled: 7mi + 4x20s strides
Did: 7.56mi (include 4x20s strides) @ 9:52/mi avg, Big 5
Earrrrrrrly Saturday morning run. 4:30am start. I love being done early, but, man, this was a tough morning post-run. I just wanted to crawl back in bed post-shower and nap, but, life called. Run itself was good. Hilly, but good. Took it pretty easy (this multiple runs during the week over a 10K thing is weird), but enjoyed the strides. 

Sunday
Scheduled: 6 easy
Did: 6mi with stroller @ 9:23 /mi avg, Big 5, 2mi stroller walk

This was the biggest struggle of a run. I've been running slower than normal on most of my runs this week, and don't really know why. My husband's sick, so maybe I'm getting a little of that? This run went from slow, to unintentionally fast (after seeing 10:30 on my watch, I tried to pick it up so my average pace would be 930ish and overcompensated), to dead and just wanting to stop, but not wanting to bail on a workout, to just getting through it. Grateful to have my stroller buddy along on this one for sure! Clearly I shouldn't ever look at pace on a easy run; I was doing just fine! 

Total Weekly Mileage: 31.1 run, 5ish walk

Week-ending Thoughts: 

For a low-mileage week, I sure am beat. Guess that's a sign of how much life and work take out of you. On the bright side, diet has been MUCH better this week. Constantly re-balancing and re-prioritizing....

Where do we go from here?

Goal: 10K PR
Motivation: Get as close as possible to a Peachtree 'A' Wave qual time
Goal Race: Big Peach Sizzler (Labor Day)

I've tossed around a lot of idea on where to go from here. I've been quite proud to be in 'B' wave at Peachtree the past few years, but kind of love the idea of pushing myself. I thought about going for an 'A' wave qual time, but thought hitting 45:47 when my PR was over two minutes slower (47:53) was a bit ambitious. 

I considered just trying to PR a 5K, but struggled to find a goal race. This morning, one of my running mamas suggested the Big Peach Sizzler, a well-known Labor Day 10K with a relatively flat/fast course. I kind of like the idea of a shorter race, because, especially after mile training, I know where my strengths lie: short distances, NOT endurance. But, I had a pretty good Peachtree, love keeping long runs and long mileage, and have also never trained for a 10K. This could be fun.

Finding a training plan has been a struggle. I wanted something that:

• started around 30-35mpw
• had 5-6 days of running
• had no more than 2 workouts each week, unless the third was tempo-only
• had long runs beyond 10mi to keep up stamina for fall half marathon training
• maxed out mileage no higher than 45mpw
• used track, tempo, and long runs
• lasted 8 weeks
• bonus points for having a 5K goal race on week 6

This plan doesn't seem to exist. I found a lot of 12 week options, a lot of plans with excessive amounts of 400m repeats, and a ton of plans with weekly mileage below 25. So I opted to hit up my mile coach, Nick Willis, from milermethod.com, for his 10K Basecamp plan. The plan is marketed as a fill-in between mile plans, for people who want to do 5K/10K races. Figured it was worth a go. 

I don't actually think I can hit the 45:47 time, despite what recent race predictor calculators say. Based off my 6:31 mile time, I've had several calculators tell me I'm capable of low 45 10K times... but they don't factor in that I'm a much better short-distance athlete. I think I can hit 46 if everything aligns... maybe. Much below that would require everything to be aligned and then some. My biggest hurdle is, always, getting over my own mental bugaboos... and holding onto a pace when it gets tough. Sounds like there are some tempo runs in my future...

Peachtree Week

Week-Beginning Thoughts:
This is the week I'm re-focusing on my diet. 

Monday
Did: 2.63mi @ 10:05/mi avg, Big 5, 20min yoga
Such a struggle of a run today. Legs are still tired from Saturday's mile.

Diet did not go well. Drinks with a former coworker + ice cream... 


Tuesday
Did: 5.56mi run @ 9:46/mi avg, 0.8mi walk = 10KTuesday, Big 5
Legs were definitely still fatigued from Saturday. Ran easy for the bulk of 10KT, and then walked it in to conserve a little strength. 

Diet = nailed it.


Wednesday
Did: 6.94mi total @ 8:22/mi avg, Big 5
Peachtree Road Race Report 

Diet = I really can't even have a single oreo truffle, or I can't stop eating them. 


Thursday
Did: rest, strength, core circuit
Listened to my body today and just did some stretching, 15min of weights, and a quick core circuit.

Diet = I didn't learn yesterday's lesson. Again, I really can't even have a single oreo truffle, or I can't stop eating them. 

Friday
Did: 4.41mi @ 9:04/mi avg with stroller, Big 5
Took advantage of my last morning without work for awhile and brought my potato to the Friday morning Riverside Run. Had a great time with friends I don't get to see very regularly, and enjoyed my first run in awhile that felt GOOD. 

Run Squad

Came home, did some yoga on the back porch, and enjoyed a few moments of solitude. I'm going to miss these chill mornings.

Diet= Still haven't learned... I need these things OUT of my house.


Saturday
Did: 12.06mi @ 9:20/mi avg, Big 5, 1hr Yoga
One of my teammates has been encouraging all of us to go to a runner's yoga class for the longest time. Today, I finally had the ability to go since I didn't have parental duties. We met up early (as usual) to get in miles ahead of time. We did one 5mi loop as a trio, and then 7 additional miles with just two of us (who were able to attend the yoga class). 

It was really nice to get to run somewhere new with a friend I don't usually do many long run with- definitely made the miles tick down quickly. I enjoyed the long run and felt good (though I definitely went between feeling ugh and energized a few times en route). Super glad to have had another solid run.

Yoga was perfect. Lately, when I do yoga, I have a hard time staying focused. I had a few nice moments during the class where I finally felt that sort of peace/freedom that I used to get when I took regular classes a few years ago. It was good. 

I look like a giant in this picture.

Diet= Didn't have a single oreo truffle today. Win. Finally back on track. 



Sunday
Did: 5.69mi with stroller @ 9:33/mi avg, 1.44mi walk, Big 5
OMG, the weather today was PERFECT. 72, low humidity, partly sunny, and a gorgeous, light breeze. I can't wait for Run-tober. Got in a good 2+ "solo" (just me and the potato), a and then a few more with running mamas. Finished off with a nice stroll so the little ones could push strollers themselves. 

we also got to see a few friends who were doing the GA400 bike ride-- definitely something I want to do next year

Diet = finally on track again, re-learning to prepare stuff ahead of time for easy, clean grab-and-go snacks

Total Weekly Mileage: 37.3mi run, 4+mi walk, some weights, some yoga


Week-ending Thoughts:

• I'm totally ready to get back in-training. Need to find a good goal race... 
• If you exclude the excessive amount of oreo truffles I consumed, my diet wasn't too bad this week. Just need to be mindful...

Race Report: Peachtree Road Race

Previous PR: 47:53 (5/6/17)
90% Goal: 1:00
50% Goal: 57:00
10% Goal: 55:00
Result: 52:02

I had zero ambition to race or put any effort or pressure into Peachtree 2018. It's always hot, and the course isn't ideal at all for a PR. Beyond that, I knew I was going to have the mile test within five days of July 4. 

 

Bucket List Item: Run Peachtree in a Sports Bra
CHECK.

Pre-race, we had the normal awesome meet-ups with friends, as usual. There is always a huge group of ATC folks who volunteer with Corral C, so that's where the party ends up being. This works out well since I've always been within 1 corral of them. 

pre-race Corral C fun

Because 5:30am is our favorite time for a "date"

We camped out near the port-a-potties for awhile post-photo, and then one of my teammates and I went off for a short warm-up, just to get the lead out of our legs. Ugh, that felt slooooooooooooooow. Saw a few friends as we made our way to Corral B, where we met up with another teammate. B, B, and I had zero plans or ambition for the run, so we all figured we'd just start together and see what happened. 

The first time I looked at my watch was around the 0.7mi mark. I was hoping to see more distance on it. We were definitely going faster than I'd wanted to, but I was holding it, and didn't feel like it was so fast that I wanted to back off from my friends. We clocked the first mile in 8:35. 

Miles 2 and 3 are also primarily downhill. We kept the pace, and even got a bit faster, clocking 8:15 and 8:03. I remember joking "we're slowing down on Cardiac, riiiiight?" to the other girls, thinking that I wanted to get off this progression run train NOW. 

Weeeee, elevation madness

One of my teammates walked a bit as we hit the hill. The other and I continued up, and then circled back (yes, we ran extra distance during a race-- literally we ran over to the left sidewalk, ran down it for a bit, opposite the course, until we found our friend, and then rejoined her and continued running). This happened twice before she, ultimately, said she wasn't feeling it and that we should go ahead.

couple walk breaks.. and some crazy high cadence instances

And then there were two. 

I actually think all three of us may have been together for this picture, but the photog only got two... 

We stayed together for another mile or so, until she told me to go ahead and that she was going to slow up a bit. I was feeling GREAT by this point, and really wanted to keep going and finish strong... even if "finish strong" meant "run another two miles strong". So, I did. 

It was fun to push a bit. I wasn't pushing anywhere close to a race pace, was definitely at or around a tempo effort for where I was. I kept up the pace for the rest of the race, keeping effort steady. I had a few moments where I felt like slowing up, but those passed quickly (as soon as I reached the top of those little hills). 

When I finally turned on 10th, I reminded myself I still had a looooooong way to go. I saw another runner friend ahead of me and wondered if I could catch him without too much effort. Nope. I gave a solid push, but so did he. Could I have caught him? Eh, maybe... but it would have required more effort than I was willing to give. 

whoa, my HR monitor graph looks feasible for once!!!

zoomy zoom

I finished in 52:00 chip time, which is pretty awesome. That's my 2nd fastest 10K ever, and a huge Peachtree PR, so I'm quite pleased. Plus, I love how this race FELT. There was no pressure, and I performed really well, especially the back 5K, because of it. I'm also super grateful to my teammates for the fast start, because I wouldn't have ever gone out that fast on my own.  

check out that last LONG kick

After I crossed the finish, I waited for my teammates, which was my favorite. I loved getting to go through the chute with them, collecting t-shirts, taking pictures, etc. So much love for these women. 

#team

Post-Race Reflections:

• I am SO ready to turn this mile training into something more. Today fueled my fire for another race. I can't wait to see what I can do in a 5K or 10K this fall.
• I had EXACTLY even 5K splits this race. How crazy is that? 

• The Top 500 Female cutoff this year was 50:02. I'm a little bummed that I took it SO easy because that was completely in-range for me today, but, had I "gone for it", my race day would have been a lot more stressful and not nearly as fun. Plus, the mental pressure might've slowed me down so much that I wouldn't have gotten it at all. Who knows? 
• Yay, Peachtree.