Mountains 2 Beach Training Week 10

What started out as a strong week ended in disappointment but I’m ready to put this behind me and move forward with training. Back to San Francisco on Friday!

Monday 3/4

KILLER WORKOUT – 1 mile warm up, 3 x 2 mile repeats at strength pace, 1 mile cool down. I was dreading this workout a little because I knew that it was going to be a tough one.. especially because it was also really cold!

Tuesday 3/5

I wanted to run again but I also wanted to give myself the rest after a tough track workout. Settled for a short run commute home after work; 1.5 miles at 8:46 /mile.

Wednesday 3/6

Yuck.. woke up to 29 degree weather. Another easy day in the books; 3 miles at 8:39 /mile. I’m definitely getting used to the weather and the hills in NC.

Thursday 3/7

Another Tempo Thursday with my 5:30a crew in North Carolina! 8.6 perfect miles at 8:55 /mile.. I almost didn’t notice that it was 23 degrees!

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Friday 3/8

Easy run after yesterday for one last run in Raleigh before heading back to San Francisco tonight! 3.1 miles at 8:57 /mile.

Saturday 3/9

I planned to run a shorter long run of 8 miles this week but it didn’t happen today. After flying home yesterday, almost fainting on my flight and getting home at 1:00am, I decided that I could use a day of rest. After all, there is always tomorrow.

Sunday 3/10

Disappointing. I had already pushed my long run back a day and I pretty much hit a wall immediately after I set out for my 8 mile run. Probably a combination of how I was feeling yesterday + jet lag + daylight savings. A short 3.5 miles at 9:12 pace.. but really a lot of walk breaks where I just stopped my watch completely.

TOTAL: 28

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Mountains 2 Beach Training Week 9

Monday 2/25

It seemed like a good day to do two workouts… FlyBarre in the morning and track at night. And it was! FlyBarre was tough but track was tougher. The workout was 8×400 + 400 easy followed by 4×200 + 200 easy – 7.7 miles total including warm up and cool down.

Tuesday 2/26

Tired legs but I wanted to get some miles in. In the morning, I warmed up for 10 minutes on the bike followed by 3 miles on the treadmill. Then I finished off the day with 3 miles after work.

Wednesday 2/27

5 miles at 8:54 /mile – easy effort. I immediately checked the weather forecast when I woke up and saw that it was 45 degrees with a chance of rain. No big deal! I gave myself a goal of running “easy” at a 9:00-9:30 pace and just went for it.. hills and all.

Thursday 2/28

TEMPO THURSDAY! 8 miles at 8:31 /mile – 1 mile warm up + 5 x 5/3/2 tempo + 1 mile cool down. I set my alarm for 4:30a, started my run at 5:30a with Randy/Sarah and we got it done.

Friday 3/1

Active rest day with a FlyBarre Arms & Abs workout. I was debating on running or doing a second workout but decided to take the time to recover.

Saturday 3/2

Set out for a run around Raleigh. I knew that I would be happy with anything from 11 to 16 miles. Ended up with 12 very hilly miles, not to shabby!

Sunday 3/3

Hit the trails for 6 miles – wow!!! Sunday is usually my rest or easy day but I didn’t want to pass up an opportunity to get outside on the trails. It was hilly but we took it slow and enjoyed the miles.

TOTAL: 44

Mountains 2 Beach Training Week 8

Hello, North Carolina! I landed Sunday night and will be traveling for work for the next couple of weeks. I’m not sure how the traveling will affect my runs but I guess we’ll see how this goes!

Monday 2/18

First morning in North Carolina! This California girl needed a little more time to adjust to the weather so I opted for 6 miles on the treadmill this morning. It went surprisingly smooth considering it was 6 miles on a treadmill.

Tuesday 2/19

It was still cold but at least it wasn’t raining.. so I went outside – 4 hilly miles around Raleigh. Yes.. much hillier than I’m used to.

Wednesday 2/20

Rain.. cold rain. I decided to try out a new gym after work so I went for an easy 3 miles on the treadmill. This did not go well.. the gym was crowded and it stressed me out. I quickly finished up the 3 miles and went home.

Thursday 2/21

Woohoo back to Flywheel! Felt great to do something else and I even ran 3 miles after work. Kept the effort super easy.

Friday 2/22

I decided to do an active rest day today so I tried out FlyBarre – Arms & Abs. It was SUPER challenging and I loved every minute of it.

Saturday 2/23

A little sore from FlyBarre but somehow knocked out 17 miles in the cold rain! It felt great to meet up with my old running group – I could have run a full marathon!

Sunday 2/24

Easy day.. I wanted to try out another gym so I biked 9 miles and ran 3 miles.

TOTAL: 36

Mountains 2 Beach Training Week 7

False alarm, I’m thankfully not injured! I took this week “slow” at first, which was actually really fast and luckily, the pain went away by itself.

Monday 2/11

4.5 miles at 8:23 /mile. I went out with the intention of going slow, I even consciously took shorter strides to avoid adding more stress to the pain. Overall, not too bad though.

Tuesday 2/12

5 miles actually slow on the treadmill. It sucked but at least there was no pain!

Wednesday 2/13

Rest day.. trying to avoid injury so I gave myself a break!

Thursday 2/14

First day of funployment!!! I started my morning off with a 6.4 mile run at 8:13 /mile but had to cut it short to get home to the puppy. Then I went back outside for 3.2 miles at 7:50 /mile. KILLED IT!

Friday 2/15

1.1 mile to literally RUN errands.. I didn’t really feel like running today.

Saturday 2/16

14 miles at 8:30 /mile ish.. started out strong. It wasn’t supposed to rain but then it poured. I had to stop and wait for a break because the water was irritating my contacts. Eh oh well, I finished.

Sunday 2/17

3.3 miles on the treadmill! I flew out to Raleigh and decided to hit the gym at the hotel before going to sleep.

TOTAL: 38

Mountains 2 Beach Training Week 6

Did I get my mojo back?! Almost did… until my psoas starting hurting towards the end of the week. But that is to be continued…

Monday 2/4

4 miles outside in the rain and wind, followed by my leg circuit.

Tuesday 2/5

5 miles at 8:50 /mile. Decently easy run in 41 degree weather! Even though this is nothing compared to what I ran in when I lived in North Carolina, this was COLD. I had to look around for my running tights and gloves! I was wanting to do a hill workout but my legs said not today.

Wednesday 2/6

8 miles at 9:01 /mile. So I was planning to run 4-6 miles but Emily texted me and asked if I wanted to run (she was planning to run 10 miles). I agreed to try for 8 miles if we ran slow; and we did. My legs were bust after but it felt good to get a longer weekday run done!

Thursday 2/7

EPIC. 5.2 miles at 7:47 /mile. I planned to take it easy but everything just felt good. I started at an 8:18 on the first mile, then progressed to 8:01 /mile on the second.. quickly went to 7:25 /mile and 7:31 /mile… AND finished with 6:54 /mile!! This was fun but I may have pushed it a little too hard.

Friday 2/8

Following yesterday’s epic run, my psoas feels like it is pinching a bit. Rest day it is and hopefully it will be fine for tomorrow’s long run.

Saturday 2/9

Not fine… planned to run 14 miles and finished with 9.5 miles. I got to the turn around point and started to slug my way back home in pain. Luckily, Christine had driven to her run nearby so I gave up and asked for a ride home. I was disappointed but as I limped my way back, I kind of knew that I made the right decision.

Sunday 2/10

Ok, I went for it again. I went out for an easy shakeout run and planned to go REALLY slow just to test things out. I swear it felt like a 10:00 /mile pace but I somehow finished 3.2 miles at an 8:27 /mile. My psoas was a little uncomfortable but not too horrible overall.

TOTAL: 35

Mountains 2 Beach Marathon Training Week 5

Tired. Have you ever had one of those days where you just don’t feel like doing anything? I had a whole week of them. I ended up taking most of the week off which may not have helped me physically but it will definitely help me mentally. So TL;DR there isn’t a whole lot going on in this week’s recap.

Monday 1/28

4 slow miles on the treadmill. No, it wasn’t rainy.. or dark.. or windy. I just didn’t feel like getting out there but at least I got a few miles in followed by my leg circuit.

Tuesday 1/29

SORE. I have no idea what hit me.. my workout on Monday was mediocre at best.

Wednesday 1/30

Tired and still sore? I really didn’t think I pushed it hard enough to be this sore but I was fine with taking another day of rest.

Thursday 1/31

What’s the point now? This was honestly just laziness.

Friday 2/1

Continuing the laziness trend at this point.

Saturday 2/2

I FINALLY RAN. Lol.. I actually woke up and still wasn’t mentally ready to run.. even after four days of rest. It was rainy and windy so I wanted to stay in bed but Christine made me commit to run an easy 7 miles with her before our races on Sunday. And it felt great to be outside! It wasn’t my planned 14 miles but my ankle was hurting a bit anyway.

Sunday 2/3

Race day – San Jose 408k! I didn’t have a lot of pressure on myself for this race but I’ll save the details for my race recap.

TOTAL: 16

Mountains 2 Beach Marathon Training Week 3

Monday 1/14

An “easy” run – 6.1 miles at 8:50 /mile – with my last mile at goal marathon pace. Then I ended with my leg circuit (2×10 weighted front squats, 2×10 single leg deadlifts and 2×10 weighted lunges). Today felt pretty good!

Tuesday 1/15

BEAT YESTERDAY (or in this case, last week). 6 miles; 3 mile warm + 12 hill repeats on a 20% grade hill in the RAIN! Emily joined me again this week and we decided to go for a little more than we did last week.

Wednesday 1/16

Rest day! I was originally thinking about using this day to do a back and biceps workout until my alarm went off and I chose to get an extra hour of sleep instead.

Thursday 1/17

It was pouring outside with some really strong gusts of wind! I decided to take it indoors on the treadmill – 3 mile warm up + arm circuit #1 + 1 mile hard + arm circuit #2 + 1 mile hard + arm circuit #3 + leg circuit. It felt easier to be indoors but it was still a decently hard workout.

Friday 1/18

Flywheel for a third week in a row! Who am I?! Not going to lie, this week was hard. My legs felt dead and I felt like I was on the verge of coming down with a cold. But I managed to come in first place and beat the leaderboard!

Saturday 1/19

13.1 miles at 8:29 /mile – WOW, what happened?! Christine happened (lol). Truthfully, I was nervous about running with Christine and Emily because I didn’t want to slow them down but we ended up with a pretty fun run! Finished with my leg circuit.. killer.

Sunday 1/20

Convinced Cade to do a mile shakeout with me.. aka 2 miles but I just pretended that it was one. Legs felt super heavy but I was glad to get outside.

Mountains 2 Beach Marathon Training Week 2

My second week of training is in the books and it felt SO good!

So first things first, what’s the deal with my leg circuits after my runs?

After being sidelined by a few injuries last year, I decided to make a conscious effort to add strength training to my marathon training routine. Part of that effort means that I need to stay accountable and the easiest way to do that is to do it right after my run. I am currently working with my physical therapist on my current circuit and can feel myself getting stronger already. I’m excited to see what comes next!

Monday 1/7

A short, “easy” run but can anyone say negative splits?! 4.1 miles, 8:40 /mile followed by my leg circuit (2×10 weighted front squats, 2×10 single leg deadlifts and 2×10 weighted lunges). Not anything spectacular but I’m starting to feel in my groove again.

Tuesday 1/8

What the HILL! Decided to do my first hill workout of the year, though it has really been awhile. My friend, Emily, joined in for the 5:30am fun. We warmed up for 2 miles and completed 10 repeats on a 20% grade hill, totaling 4.5 miles. And wow, I’m beat.

Wednesday 1/9

Rest day – after seven consecutive days “on”, I knew that I needed a real rest day. Not an active recovery or cross training day, but a rest day of doing nothing. I was expecting to wake up tired and feeling sore from the hill workout but instead, I woke up at 4:45am ready to go. As I laid in bed, I thought about going to the gym for a short biceps/back circuit but I opted for an extra hour and a half of sleep instead.

Thursday 1/10

THANK YOU AGAIN, EMILY! 6 miles easy today at 8:50 /mile. After the hills on Tuesday, Emily joined me at 5:30am again for some easy miles. Both of us were pretty beat so we definitely struggled a bit towards the end but appreciated the company!

Friday 1/11

Flywheel class. Again? Is this turning into a weekly routine?! My legs are exhausted.. but what a great cross-training workout. I dialed up the effort and finished with a higher number than last week – WOOHOO!

Saturday 1/12

11 miles at 8:50 /mile – BOOM! This felt AMAZING. There were a couple moments of struggle but I powered through and put the miles in. First double digit run of the year!

Sunday 1/13

My plan was to do an easy shakeout run but I took an extra rest day instead. Ready to start week 3 strong!

TOTAL MILES: 26

Flying Pig Marathon Mental Race Prep

It is race week and I am starting to feel pre-race nerves sneak up on me. I will be running my fourth marathon on Sunday in Cincinnati at The Flying Pig and there is a lot going through my mind.

Expectations

Throughout my training process, I decided to go in with little to no expectations. I was sidelined with an injury for the first three months of the year and found myself nowhere close to where I wanted to be in my training. And despite all of that, I now find myself ready to run. As the saying goes, “the comeback is always stronger than the setback”.

Inspiration

For starters, did we all watch Desiree Linden win the Boston Marathon?! If you didn’t, please catch up from Runner’s World and get ready to be inspired from her displays of sportsmanship to courage and pure grit. The Boston Marathon this past year was a tough one and I was so inspired by every runner and volunteer out there on the course. My course on Sunday will be hilly but I am ready to embrace and overcome the challenge presented to me.

Friends

I received a very comforting reminder this morning from my friend, Randy. I’m doing this with people who bring out the best in me. Our group of five will be running together as Randy chases his goal of a sub 4 hour marathon and I am so excited to be a part of it.

Long Hill Repeats: What the HILL?!

Hill training is a runner’s best ally and worst foe. It is difficult and easy to neglect but it is also crucial when it comes to building strength in your legs. The resistance that comes with running uphill pushes you to work harder than you would running on flat surfaces. To put it simply, hill training will help you to become a better runner.

Today, we will focus on long hill repeats. Long hill repeats help to improve endurance over a moderately hard effort. For this workout, the hill will ideally be about a quarter to a half mile long and not overly steep.

Workout

  • Warm-up 10-20 minutes of running (easy effort)
  • 4-6 repeats uphill at a moderately hard effort (5k race effort), with an easy jog back down after each repeat
  • Cool down 10 minutes of running (easy effort)

Tips

  • Avoid starting out too fast.
  • Use short strides for efficiency.
  • Remember to look up at the hill, and not down at your feet.