Training Recap: April 28th – May 7th.

Well, training is pretty much over. We officially started training the last week in January and we spent every Saturday morning battling the cold, wind, rain, sleet, and snow during our long runs. We pushed ourselves to hit our marks for tempo and track workouts and it’s now time to see if the training will pay off. The race is on Mother’s Day and I can’t think of a better present to myself than to qualify for Boston. 🙂
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Monday, April 28th:

6.5 tempo miles –

2 warmup (8:22, 7:39)
3 tempo (7:28, 6:49, 7:11)
1.5 cool down (7:50)

Tuesday, April 29th:

Julie’s 30 minute boot camp workout.

Wednesday, April 30th:

6 mile pyramid run –

9:13
8:34
8:12
8:00
8:12
8:34

Thursday, May 1st:

Track – 5 x 1000m in 4:09 (200m active rest interval plus a minute of rest)

1000m times:

4:08
4:09
4:10
4:11
4:09

Friday, May 2nd:

5.7 easy miles with a 15 minute arm and abs workout

Saturday, May 3rd:

10 miles at an 8:04 pace. Last long run and it felt great.

Sunday, May 4th:

REST

Monday, May 5th:

8 miles at an 8:12 pace. Knee pain started around mile 6…I have no idea where this came from but fingers crossed it feels good on Sunday.

Tuesday, May 6th:

Track – 6 x 400m in 1:37 with 400m active RI

We finished each 400m in under 1:37. Knee felt ok but now my groin has a slight soreness. (Training for 4 months without an issue and now things start to hurt the week of the marathon, not fun.)

Wednesday, May 7th:

REST day. Went out to lunch. 🙂

Thursday, May 8th:

We have 3 miles scheduled for today with an 8:12 pace (this is our marathon pace). Please keep your fingers and toes crossed and hope that my body holds up a little longer!
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Since this post is heavy on text, here are some pictures from this last weekend. 🙂

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Tuesday Training Recap: Week of 4/21-4/27

Hi everyone! Here is how training went last week…less than 2 weeks to go now!

Monday:

7 mile tempo run on the NCR Trail. I averaged a 7:29 pace and the last 3 tempo miles were tough! A steady incline plus a head wind = slower pace while putting forth more effort.

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Tuesday:

PB Fingers 30 Minute Boot Camp Workout. I loved this quick workout and I did it in my basement during my lunch break. 🙂

Wednesday:

Track workout! It was VERY windy and chilly…again. I keep waiting for these workouts to feel easy and they never do!

8 x 800m with 1:30 RI (rest interval). Our times ranged from 3:12-3:18 for each 800m.

Thursday:

Body Pump class

Friday:

6 easy miles on the treadmill at an 8:34 pace

Saturday:

13 miles on the NCR Trail. It was tough to keep up the speed towards the end, but I got it done with an overall pace of 8:10 per mile.

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Sunday:

Rest and eat lots of cupcakes day!

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How is your week going so far?

When is your next race?

Expired snacks, I wanted to quit, and my new strategy.

So when I woke up yesterday, I felt terrible. My stomach was all messed up (maybe it was the Starbucks and Easter candy at 9 pm), and I just felt blah. I decided a nice healthy breakfast would fix everything, so I raided my stash at work and found this bar.

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I’m glad I noticed the “best by date” of June 2013 before I ate it. Don’t worry, I did end up finding a non-expired Clif bar and did not go hungry. 🙂
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Wednesday has been “track day” for a while now, so of course it was chilly and very windy for our workout. This workout was a killer and I wanted to quit so many times.

8 x 800m in 3:17 with a 1:30 RI (rest interval) between sets. We ended up running each 800m in about 3:14-3:15 and I really had to channel my inner Shalane and remember that Bart Yasso (Yasso 800s) is one of my BFFs. 🙂

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After the workout, I refueled with a very healthy lunch and some healthy fat from my guacamole dressing.

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Dinner was a chicken salad sandwich (2 separate sandwiches put together) and fruit with the best company around…AB and my parents. 🙂

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Since I’m trying to cut back on my ice cream consumption, I used one of Annabelle’s bowls AND the ice cream was “light”. Even though the bowl doesn’t look that small in the picture, it’s much smaller than my usual mixing bowl.

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What’s your go to breakfast right now?

Would you rather run in rain, snow, or wind?

Last dessert you ate?

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!

Mile repeats and back to eating veggies.

I try to eat pretty healthy and workout while on vacation, but I def eat differently than when I’m doing my normal routine. Since we were away this weekend and I ate lots of good food (and not so many veggies), I tried to get back on track yesterday.

Breakfast

Fruit and a soft Belvita Bar

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Lunch

A big salad with spinach, carrots, cucumbers, green peppers, tomatoes, corn, peas, and grilled chicken.

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Snack

Yogurt with cinnamon granola

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Dinner

Scrambled eggs with shredded chicken and mozzarella cheese with a side of veggies.

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Don’t be fooled…I still ate ice cream for dessert. 🙂
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Yesterday was track day and I’ve learned to love and hate it at the same time. The workout was:

3 x 1600m in 6:51 with 400m rest interval

We did:

1600m in 6:47
1600m in 6:47
1600m in 6:39

I really love the feeling of being so tired at the end of each set but feeling recovered and refreshed at the beginning of the next set. 🙂

My friend Jeanette shared a great quote with me during our workout and I repeated it a few times during our last mile: “Comfort is a great place to be, but nothing grows there.” 🙂

I hope you are having a great Thursday!

What’s your favorite quote? When do you need it most?

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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Running around in circles.

I wonder if people think it’s weird that we (runners) choose to brave the elements and run really fast around a circle a bunch of times. We know this as a track workout but some people think this is crazy…and I guess it kind of is. 🙂

Thankfully, the weather was sooo much better than last week and we hit all of our times today.

Today’s Workout

10-20 minute warmup
1000m in 4:09 (we did 4:05)
2000m in 8:38 (we did 8:20)
1000m in 4:09 (we did 4:07)
1000m in 4:09 (we did 4:07)
10-20 minute cool down

With the run to and from the track and one cool down mile on the treadmill, I finished with about 5 miles for the day.
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My lunch was chicken salad with grapes on a pretzel roll and side of fruit. If you haven’t tried a pretzel roll, you are really missing out. Please find one ASAP.
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I’ve actually been super busy at work lately (crazy, I know), so snack time came before I knew it. My snack time is usually between 4 and 4:30 and it is almost always Greek yogurt with something yummy mixed in. I am in LOVE with Dannon Oikos yogurt and I usually buy strawberry and banana cream. Today’s selection was banana cream with a Hershey kiss mixed in. PS I found the Hershey kiss in my desk drawer and I cannot say how long it may have lived there. 🙂
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Dinner was super healthy and delicious but I didn’t get a picture because Annabelle was using my phone to watch Sesame Street on YouTube. She is OBSESSED with Jason Miraz singing “Outdoors”…a song about playing outdoors sung to the tune of his “I’m yours” song.

I think it’s pretty clear what happens after dinner every night. Tonight’s selection was…
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Annabelle loves to play with the remote, so it’s best to not get too attached to what’s on TV. We tried the whole take the batteries out of an old remote trick and she wants nothing to do with it unless it actually works. We have a baby genius on our hands.
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It’s way past my bedtime, so I’ll see you guys tomorrow!

What was your workout today?

Do you watch much TV?

What time do you usually go to bed?
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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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