Week of 4/13-4/19: Training Recap

Hey everyone. Since I can’t seem to ever post “Marathon Training Monday” on Monday, this post has a new catchy title, “Training Recap.” I know it’s super original, but please feel free to use it if you would like. 🙂

Monday:

8 tempo miles – 1 warmup and 7 at a 7:36 pace (this run was followed by lots of cake to celebrate my mom’s bday).

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Tuesday:

Body Pump class

Wednesday:

Track workout – 10 x 400m with a 400m recovery jog in between sets

Our times:
1:37
1:37
1:34
1:37
1:42
1:38
1:41
1:41
1:39
1:38

Thursday:

Body Pump class

Friday:

Last 20 mile run of training!!! 20.5 miles at an 8:20 average pace. It felt pretty good and I’m so glad we start a slow taper from here on out. 🙂

Saturday:

Hang around the house and eat lots of good food. Rest days are super important and I take them very seriously. 🙂

2 1/2 weeks until race day! After watching the Boston Marathon coverage on Monday, I want this BQ even more. ❤

Have a great day!

Track workouts are tough.

Today’s track workout called for 10 x 400m in 1:37 with a 400m recovery interval. When I first looked at the workout I thought, “That sounds pretty easy. Thank goodness for an easy track day.” After completing 2 sets and 2 recovery jogs, I knew that it wasn’t going to be so easy.

Our times were pretty much on the money and they ranged from 1:34 to 1:41. Our times went up during the last 5 sets because we were sharing the track and had to run in the outside lanes. Including the jog over and back, we ended with about 5.5 miles for the day (2.5 fast and 2.5 easy).

I’ve been having some very “tough feeling” runs lately, so I’ve come up with a list of things that help me push through and get the job done.

5 Ways to Survive a Tough Run

1. Visualize your ultimate goal: Try to remember what you are training for and your ultimate reason for training so hard. When I picture myself qualifying for Boston (hopefully!), I am able to push through and finish strong.

2. Split the workout into chunks: It is so much easier to split the workout into small, manageable pieces. For example, think of a 20 miler as four 5 mile chunks or 10 x 400m as two sets of 5. It’s all mental, but it really helps.

3. Repeat a quote or phrase that motivates you: Find a quote that you really like and repeat it when the times get tough. I’ve been using this one lately…”Comfort is a great place to be, but nothing grows there.” During the last mile of a race I ALWAYS repeat, “You can do anything for a mile.”

4. Think about someone special: Picture someone who means a lot to you, someone who makes you smile. This helps me to forget about how tough the workout is and let’s me focus on that person who motivates me to keep going.

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5. Visualize a reward: Most often I think about what I will eat later in the day… Whatever your reward may be (a pedicure, a margarita, an ice cream sundae), make sure to treat yourself every once in a while everyday!

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How do you get through a tough workout?

Anybody else do speed work today?

Marathon Training Monday V: #MTM

Yes, it’s Tuesday. I started this yesterday and had the best intentions to post it yesterday. I failed.
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Happy Monday!  I can’t believe how fast April is going…race day is now less than a month away!

Here is last week’s training recap:

Monday:

9.2 miles on the boardwalk in Ocean City, MD.
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Tuesday:

Strength Training = power tone class (similar to body pump but not as structured)

Wednesday:

Track Workout: 3 x 1600m at a 6:51 pace

Our times:

1600m in 6:46
1600m in 6:46
1600m in 6:39

With the jog to and from the track, we finished with about 4.5 miles.

Thursday:

Strength training and cardio – I went to lunch with coworkers, so I squeezed in a quick workout after work.

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15 minutes on the bike

3 rounds of the following:

15 squat jumps
15 push-ups
10 back kicks on each leg
10 tricep push-ups on each arm
15 tricep dips
30 sit-ups or bicycles
10 push up planks on each side

This was a great workout and I will try to show a demonstration of some of the moves that aren’t that familiar soon. 🙂

Friday:

7 easy miles total. Some outside with friends and a few on the treadmill.

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Saturday:

A 10k race with friends! I finished in 45:39 with an average pace of 7:22. Serge and Lisa did great too! Lisa placed first in her age group!

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Sunday:

Rest day and eat lots of food day!

I hope your week is off to a good start!

Marathon Training Monday IV: #MTM

Happy Monday! It’s an especially happy Monday for me because I’m off work today and tomorrow. 🙂

Here is a recap of last week’s training!

Monday:. 6.3 tempo miles. The plan called for a 7:38 pace but we were over achievers. 🙂

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Tuesday: Strength training = body pump class.

Wednesday: Track workout!

1000m in 4:05
2000m in 8:20
1000m in 4:07
1000m in 4:07
1 mile cool down on the treadmill

Thursday: Retirement fun run! 4.46 miles outside and 2.54 miles on the treadmill = 7 easy miles for the day.

Friday: Strength training workout with Jeanette. We did a series of 8 exercises varying from leg work, arm work, and AB exercises. We went through the series of exercises 3 times and my shoulders were feeling it on Saturday morning.

Saturday: 20 miles in the books. We kept a pretty good pace throughout the run and even picked it up for the last 3 miles. It was so great to get in a “good feeling” long run since race day is about a month away!
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I hope you had a great week of training, cross fitting, body pumping, walking, doing what like to be doing, etc!

🙂
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Marathon Training Monday III: #MTM

Another week of training in the books!

Monday:

7 easy miles
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Tuesday:

Strength Training: Body Pump

Wednesday:

5.5 mile track workout (3 sets of 2 x 1200m with rest intervals in between)

Our 1200 times:

5:11
5:08
5:04
5:08
5:09
5:02

Thursday:

I missed body pump class, so I road the bike for 20 minutes and then did my own body pump-like workout (squats, chest presses, clean and presses, dead lifts, biceps, and abs).
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Friday:
6 miles at an 8:13 pace
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Saturday:

We called this our “redemption run”. After a terrible 20 miler last week, we needed a good long run. We did 15 enjoyable miles and only got wet during the last 4 miles. 🙂
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Sunday:

Rest day! And a no makeup or shower selfie.
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I hope you all had a great week of fitness!

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I have some advice for you.

Do not attempt a track workout when it’s 30 degrees and VERY WINDY. We wanted to get the workout in and yesterday worked for us…so this meant we had to brave the elements.

The workout:
10-20 min warmup
3 x (2 x 1200 in 5:02)
10-20 min cool down

Our times:
Our 1200m (3/4 mile) times were…

5:11
5:08
5:04
5:08
5:09
5:02

Even though we were supposed to run each 1200m in 5:02, I think we did pretty well in he conditions. BTW, I wanted to quit this workout so bad. I hope this isn’t becoming a trend. :-/

My motivation to finish the workout…office birthday celebration.

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I decided to give my legs some extra recovery and I left my compression socks on for the afternoon. I am so stylish.

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I left work early and headed to get my hair cut. I didn’t get much length taken off but she cleaned up my layers and it looks soooo much better. 🙂

Before heading home, I stopped at Pei Wei to pick up dinner.

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I ordered the steamed vegetables and tofu with brown rice and teriyaki sauce for me and my mom and it was delicious.
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Maybe next year right? 😦

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This made everything better…

 

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Did you enter the NYCM lottery?

Please tell me something happy about your day! My day has been not so great.

Marathon Training Mondays: #MTM

Yes, I know it’s Wednesday but I’m running behind this week. Please forgive me.

Monday
6 tempo miles. 1 mile warm up, 4 miles @ 7:35 pace, 1 mile cool down.

Tuesday
Strength training: Body pump class

Wednesday
5 miles total: track workout.

1600m – 6:46
3200m – 13:59
800m – 3:17
800m – 3:13

Thursday
Strength training: kettle bell circuit class

Friday
20 miles. This.was.TOUGH. I wanted to stop and walk the entire time and every inch of my body hurt when I was finished. I’m hoping the next long run goes better than this one did.
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Saturday
Rest day! Flew to North Carolina to visit my BFF Lauren. 🙂

Sunday
7.0 mile progression run on a trail in NC.
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I hope you all have a great week of training, running, cross fitting, cycling, swimming, napping….whatever it is that you enjoy doing. 🙂
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Marathon Training Mondays: #MTM

Hey guys!  So, I unofficially started training for a marathon at the end of January.  When I started, I wasn’t quite sure what race I was training for, but I knew I wanted to run a Spring marathon and I wanted to try and qualify for Boston.  After researching our options, my friend Jeanette and I decided on the Delaware Marathon Running Festival on May 11, 2014!

How did we choose this race?

  1. The Course!  Flat and fast and beautiful scenery.
  2. Location!  Easily within driving distance to cut down on logistics and cost.
  3. Size!  It’s a pretty small race…easier packet pick-up, race morning logistics, getting in the right start position, more room to spread out on the course
  4. Date!  It’s the day after our 5th wedding anniversary and it’s on Mother’s Day…sounds like a great day for a marathon PR and a Boston BQ, right?

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From here until race day, Monday’s post will be “Marathon Training Mondays:  #MTM” and I will recap my training from the previous week.  Here we go!

Monday

7.0 miles – 2 warm-up miles, 3 tempo miles (7:11, 7;11, 7:07), 2 cool down miles

Tuesday

Strength Training – Body Pump class

Wednesday

6.0 miles – Track workout on the treadmill:  2 mile warm-up, 6 x 400m in 1:37 (repeated 2 times) with a 1 mile cool down.  (P.S. 400m = 1/4 mile)

Thursday

Strength Training – Body Pump class and 10 minutes on the stationary bike

Friday

7.25 miles – 3 mile warm-up followed by 10 x 1 minute pick-ups with 2 minute “rest” in between. My pick-ups were at a 7 minute per mile pace and the “rest” times were at an 8 minute per mile pace.

Saturday

19 miles at an 8:19 pace – great weather (in the 40s!), challenging, rolling hills.  Great run.  🙂

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If you are training for a race right now, tell me how it’s going so far!

If you have any questions about my training, please let me know!