A Week of Solid SeaWheeze Training!

AKA my most productive training week in who knows how long! It wasn’t my highest mileage, but it also

a) didn’t end in an injury

b) didn’t end in burnout

c) included a long run, tempo run, speed work AND easy/recovery run

d) included two strength training sessions

YUP. I am impressed with myself this week. I also took a rest day on the day I needed it, not when it was planned. Now if I could only figure out how to take care of my body and eat well, I’d be on a serious roll.

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Monday: 6 miles with 5 @ 8:00. 1 mile warmup, 5 at goal half marathon pace, and a few minutes walk home to cool down and stretch. This was a 5:30am treadmill workout for me to be at work by 8am, so I didn’t have time to get fancy! This was a grinder but I managed it relatively well.

Tuesday: total body strength

Wednesday: 12 miles @ 9:00. Slow and steady wins the race. 7.5 miles outside and 4.5 on the treadmill once it got too hot out. I didn’t feel amazing during this run but I also didn’t feel awful, although I battled serious nausea for the rest of the day.

Thursday: 4 recovery miles

Friday: OFF. This is definitely the new plan post-long run: short, slow recovery run followed by an off day. I had almost no soreness!

Saturday: 6 miles with 8 x 400m. Read about that workout here! It was my first attempt at formal speed work and it was definitely a success. Now it’s time to nerd out on all the different types of workouts I can do. 🙂 🙂

Sunday: total body strength

TOTAL: 28 MILES. The plan was 30 miles, but since I cut Saturday’s workout short it dropped a bit and I didn’t feel like running 2 miles just for the sake of a weekly total. Plus, maybe a gradual increase in miles will keep me from getting injured again…just maybe. 🙂

What was the highlight of your week?

Are you training for anything right now? 

My Second Half Marathon: Training Peak Week

I totally did not follow a training plan for this half marathon. Back in December, I recommitted to running regularly and focused on lacing up 4x per week, building up to a weekly long run of 10 miles. I ran whatever distance/pace I pleased, but it was generally pretty easy.

Once I arrived at home, my running definitely took a hit! There were a few weeks where I did less than 15 miles, and I skipped a long run on more than one occasion. The one run I didn’t want to skip, though, was a twelve miler! I felt like I needed that run mentally just to remember that I could actually run that far, hah.

I also ran fast last week for the first time in who knows how long! It was the day before I ran long and MAY not have been the smartest plan, but it was pretty darn fun.

Here is what went down for my last week of “training”:

HalfMarathonTraining

Monday: 5 miles easy. 

Tuesday: OFF. I was expecting to do my 12 miler on Wednesday, National Running Day!

Wednesday: 6 miles speed. 2 miles @ 7:15, 1 mile @ 8:04, then 3 miles treadmill progression @ 7:44 average. I spent some time around 6:57 pace and felt surprisingly good!

Thursday: 12 miles @ 8:30. I think the part of this run that I am the proudest of is that I actually ran UPHILL. 993 feet of elevation gain later, I stumbled in my front door and just about died.

Friday: OFF. I was too busy eating donuts for National Donut Day to bother with exercise.

Saturday: 7 miles easy

Sunday: total body strength. Man I suck at strength training these days. I love it, but it’s so much harder to fit it into my schedule than going out for a run! Plus I’ve been prioritizing running lately with races coming up so everything else has been taking a hit.

TOTAL: 30 MILES. 4 runs, 1 long and 1 speed. Time to taper! Who knows how to do that, anyway?

PR Half Marathon Training Week 3.

WHAT IS UP, FRIENDS. I have officially completed my last week of classes of first year university! Say whaaaaat? Of course, I can’t say that I have actually finished first year until I pass all of those pesky exams. Which is a legitimate concern considering I attempted to study, failed, and resorted to blogging on my floor instead. #LifeOfACollegeStudent

So let’s talk about half marathon training instead! So much more fun.

Things of note from the week:

  • ALWAYS. HANGRY. Every single day this week I have literally been starving less than an hour after most meals. This is pretty excellent timing considering I have a lot of meal dollars to use up. 😉
  • I was strangely tired as well. Both Monday and Thursday’s run seriously knocked me out, to the point where it was a struggle to do my readings lying down.

HalfMarathonTraining

Monday: 5 mile tempo run. It wasn’t as fancy as it sounds! All I really wanted to do was run one mile slow, 3 fast-ish, and then another slow one. Welp, I ended up with a 22:58 5K PR in the middle! My goal was to break 23 minutes, so I guess we’re moving on from that? HAH.

Tuesday: 5.7 easy miles. I headed out around 6pm to run with a friend from my floor! Seeing as I had just eaten a massive snack and neeeever run that late in the day, I was very lucky that we took it easy. This girl can pull a 45 minute 10K / 1:45 half marathon out of nowhere, so I was relieved to say the least!

Wednesday: upper body strength. It was SO SO weird not to run before my MWF classes, but my legs needed a break.

Thursday: 10 miles. Truth time: if it wouldn’t have left me stranded in the middle of nowhere I would have quit at 6 miles. It wasn’t that I was tired, I was just feeling meh and not into it. A thought crossed my mind of doing the 9 mile tempo I did last week to make it shorter, but my legs denied. Anyway, I perked up the last 2 miles and finished strong, which is always a nice feeling! Although I did feel like absolute garbage the rest of the day –> seriously something I need to figure out as this has happened before!

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Friday: upper body strength. Exact same dealio as Wednesday.

Saturday: LEG. DAY. There is just something about leg day that makes me feel like a rockstar. Even more so than on long runs. And, now that I’ve been running more, I can usually only fit them in on weekends, so I have definitely been making the most of them! Pro tip: superset squat jumps with barbell back squats and chase me around with a gun when you finish.

Sunday: 4.3 easy miles. Yes, the .3 was necessary to make it an even 25 miles for the week. I know you Type As out there understand! It was kind of cold/gross out so a quick little jaunt in the morning was perfect for me.

What is something that makes you feel like a rockstar? 

Intermediate Half Marathon Training Plan

I can hardly contain my excitement. There are exactly twelve weeks remaining until my second half marathon!!

And you know what that means – TRAINING PLAN TIME! My fellow type As can relate to the magnificence of having an exact schedule to follow. I based this off of several training plans that I’ve researched over the past ~4 months while obsessing over this race. I also knew that I wanted to run 4x per week, incorporate different activities and have a rest day. I’ve kept it both specific and flexible, though.

For example, “5 miles speed” – this allows me to do basically whatever I please, keeping running fun and preventing it from turning into an obligation. I may have big dreams with running, but at the end of the day it is still a fun hobby and I never ever want it to turn into more than that.

There are infinite possibilities – repeats, fartleks, or substituting an easy run if my legs just aren’t feeling it. That’s another reason why I didn’t want to pencil in specific workouts – I never want to push myself to hard and end up feeling burned out, or worse, injured! Been there, done that my friends.

Some more highlights of this training plan:

1. Long runs start at 10 miles. It just makes no sense to follow the buildup that is common in most plans when I can already run for 90 minutes! So this will help me get more comfortable with the distance.

2. Long runs include half marathon pace. I just wouldn’t feel comfortable attempting to run 13.1 miles @ 8:00 if I had only ever done that in speed / tempo runs. So there are a few long runs with miles at HMP sprinkled in there, and  a slightly slower test run one month out.

3. Increased midweek mileage. In my head, 6 miles is a longish but relatively easy run that I could do in the morning without much thought. Bump it up to 7 miles, though, and all of a sudden it is “OMG LONG RUN I’M GOING TO DIE”. So by doing this every week, that will hopefully disappear.

4. Running specific cross-training. Up until now, I’ve basically continued with my usual heavy weight lifting and running around that. I know it hampers my recovery, though, so these two cross-training days will be more bootcamp-style workouts and yoga. Each day specifically will depend on how I feel!

And without further ado, here it is!

Intermediate Half Marathon Training Plan

HalfMarathonTraining

Remember, I am not a certified running coach nor a super experienced runner! But I absolutely will run the Boston Marathon one day, and 1:45 half marathon is the first step in qualifying. So I’ve come up with a plan that I hope will get me there! I’m so excited to be training for a race again, not to mention ALL the half marathon / running posts over the next few weeks!

I do want to keep it interesting, though, so please comment / email me with anything you would like to read about! Like I said, I’m not a running coach or pro runner by any means. I hope that makes a difference in a good way, though! You can follow along with an ordinary university student and hopefully be able to relate more. 🙂

What running posts interest you the most? 

Are you currently training for anything? 

Running Base Rebuilding Week One.

I’m a runner.

I can take a break to focus on rest/strength/etc no problem, but after a while I start to get the itch again. While I LOVED spending ~2 months solely focused on lifting heavy, I need running back in my life. I feel like a rockstar all day after a run, and obsessively reading running magazines > reading about pumping iron. Sorry I’m not sorry.

I feel like I just identify with being a runner too much to ever truly give it up, so I am BACK! I want to get to the point where I can run 10 miles on the weekend easily, so that I can say “There’s a half marathon tomorrow? HECK YEAH I’m running it!” 🙂 It’s sorta hard to call yourself a runner when you don’t run a lot –> what a concept, hey?

So this is how my first week of “training” went down.

Monday: upper body strength (am); 60 minute vinyasa flow (pm)

I was wimpy and didn’t work that hard in the yoga class. My legs and core burned a bit but nothing overly strenuous.

Tuesday: lower body + abs

Wednesday: 4 miles @ 8:15

Thursday: upper body + abs

Friday: 3 miles @ 8:38

When I woke up Friday morning, it just looked like it was raining. I wanted to go for a quick run to see what running in the rain was like –> future Vancouverian. When I started running, it just felt rainy and windy. When I finished running I was drenched, frozen, and feeling like an idiot. After showering/getting ready and attempting to leave the parkade, THE POWER WENT OUT. It was out all over the city. It stormed all day long, a fire hydrant exploded (!), but hey, I got my run in…

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Saturday: OFF

Sunday: 7 miles @ 8:15

I had a rough idea of my route for this run so I was trying really hard not to look at my Garmin! The feeling at mile 2 of a 7 mile run is unpleasant so I wanted to avoid that at all costs. I felt like I was running easy and wondered why I felt like dying at mile 4…I WAS RUNNING WAY TOO FAST. My last mile, when I felt like I was going to be dead, was my fastest at sub-8…apparently my legs mixed up “slow down” and “speed up”. So it was a bit rougher than I had hoped, but a confidence booster nonetheless!

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TOTAL: 14 MILES. Low, mostly easy mileage helping my body acclimate to running regularly again! I’m really happy with the running/strength/cross training that I got in and can’t wait to tackle 8 miles this weekend. 🙂

This is The End…Half Marathon Week 11.

And, just like that, my last week of half marathon training is in the books. Coming up in the next few days are a couple of easy three milers to stay fresh, but no training. At this point, all the work has been done! It’s time to sit back, relax, and enjoy the carbs. 🙂

I’m pretty happy with this week of training. I didn’t feel the best, since I think I ran my 11 miler WAY too fast. An 8:11 pace has generally been a moderate tempo pace for me throughout this training cycle, but near the end it’s been feeling easy, so I went with it. NO. BAD IDEA. I ended up with arches so painful I could barely walk, a baseball-sized knot in my right quad and a general feeling of exhaustion/soreness. Nevertheless, though, I pushed through and made it a solid final week of training.

Monday: 5 miles @ 7:55. I had planned on doing an easy 10K, but when mile 1 was an 8:00 pace my competitive edge kicked in and I wanted to maintain that pace for the entire run. Mile 4 was hard on me though and an 8:17 mile made me PUSH. IT. IN. for the last one. Mile 5 was 7:19!!! I don’t know if I’ve ever run a mile that fast, especially at the end of a tough run. 🙂

runSHORTS!!!

Tuesday: total body strength 

Wednesday: 6.3 miles @ 8:20. Like I said above, my legs felt sluggish all week, so this pace was not fun. I didn’t look at my watch much, but I felt tired whatever speed I went at. I planned 6.2 miles but finished early…so I ran uneven mileage and it bothers me far more than it should. 😉

Thursday: OFF

Friday: 12 miles @ 8:45. Longest long run! Also my slowest long run, but I didn’t want a hard effort a week before the half, so I forced myself to keep it EASY EASY EASY, not look at my watch and stay relaxed.

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Around mile 5-6 my right shoe loosened up a LOT and my arches started really hurting but I did not want to stop. And I didn’t! I made it back alive, and only looked at my garmin maybe 3 times in ~1:45. A well-planned route and a new playlist will do that for you I guess. 🙂 I need more suggestions for the race next weekend!

Saturday: OFF

Sunday: OFF

1-2 more off days than usual, but it was grad week SO I really don’t care. I thought I might do a 3-miler on Sunday and maybe some strength training, but I woke up feeling absolutely horrendous and opted to laze about instead. It makes me really happy to hit 20+ mile weeks so anytime that happens I feel quite successful. 🙂

I didn’t feel the most amazing during my runs this week thanks to 10 weeks of mostly solid training, so here’s to a week of rest and an AWESOME FIRST HALF MARATHON! I’m a tiny bit excited!

Any half marathon advice? 

What annoys you most while running? Shoelaces, DEFINITELY. And slippery headbands.

THE BOMB Cutback Week – Half Marathon Training Week 9

Good morning! I hope you guys were all extra special to your mommas this year. I admit I lamed out a little bit and made a card at 11pm the night before, but I DID buy her Chanel perfume as per usual so all should be forgiven. 😉

coco-chanel-quotes-sayings-free-expensive-best-thingShe’s worth it though.

I felt kind of bad going for a run Sunday morning but I am so glad that I did because it ended up being AMAZING! This is what happened this week:

Monday: OFF

Tuesday: 5 miles @ 8:29. I hate to start off negatively, but this was the only bad run of the week! I don’t know what was wrong with me but I just could not get myself together. My legs felt as though someone had replaced my bones with cement and I was STRUGGLING  just to maintain a pace that I have been able to hold for 10+ miles. I’m happy that I somehow managed to keep the average pace under 8:30, though! I am telling myself that I actually love these types of runs because they make me mentally stronger. 😉

Wednesday: 40 minutes total body strength

Thursday: 5.3 miles @ 7:59. WOAH run #1! Seriously, when I don’t check my Garmin obsessively I run so so so much better. This was 100% unintentional but it ended up being a perfect progression run: 8:29, 8:03, 8:02, 7:54, 7:40. The 0.3 was at a 7:13 pace! I have been stuck feeling like sub-8 miles are beyond my reach but I’m starting to prove myself wrong!

Friday: 30 minutes total body strength

Saturday: OFF

Sunday: 5 miles @ 7:46. I have no words to describe this run other than HAPPY. Like I said, I felt a little bit guilty heading out on Mother’s Day but my half is sneaking up on me so I knew it was important to get out. I’m trying to only look at my Garmin around halfway of whatever distance I plan to run just so that I know where to turn around – and I was blown away by the fact that I was running a 23:xx 5k!

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That is WAY faster than my current PR while running a longer distance and not even racing. Splits for this run were as follows: 7:48, 7:44, 8:02, 7:48, 7:30.

I think it is safe to say that I have found my happy distance? Full disclosure: I was super annoyed that I had to run that extra 0.3 on Thursday but I ran a slightly different route and wasn’t about to walk home at 6am. The OCD in me is cringing at the fact that I didn’t finish on even mileage but I’m still here so there’s that. 😉

I hit 20 miles last week so I don’t mind that I did 15 this time at all! I will have plenty of time for increasing my mileage in the future. 🙂 With every week that goes by I get more and more excited about running and about my FIRST HALF MARATHON in three weeks!!

What are you excited about this week?