Speed Work

I love it. No, I hate it. No, I love it.   Speed Day (or Strength Day, once the distance of the reps increases) is the day of the week I love to hate. In the spring particularly,  I have to cajole myself in going to the track to do my reps. Or convince myself to make those mile reps actual reps instead of just mileage.  It takes a lot of cajoling and convincing.  It’s the workout I scuttle in favor of just plain old mileage far more often than I should. Give me distance any day of the week, and I will rise to the challenge.  Tell me to go for a tempo run and I might look at you cagily, but I’ll buckle down and get it done.  Speedwork?  Sigh.

BUT, when I do convince myself to just do the dang reps, I LOVE it, and I love the track, and I love the challenge.  So why is it so hard to just get started?

I think, in part, because I would far rather be going somewhere other than an oval. And because it takes a mental fortitude that my early spring brain has not yet been whipping into shape.  Give me speedwork in the spring for half marathon training and I will grumble and skip it. Give it to me in the fall, and you can pile it on. I will gobble it up, along with the rest.

Alas, the reps are calling for tomorrow.  8x600s. I will do them. I think.

What is your training schedule nemesis?

Run strong, dear readers.  And do your reps!

Sunny and 60 in February?

I’ll take it!  Like so many of you, we are experiencing great weather in North Central Ohio this week!  I haven’t yet given up my long sleeves, but I have been wearing capris or skirts for my last several runs.  Yesterday was just so gorgeous, I took a 5 mile run then cleaned up, at lunch, and went back out with my family for some hiking.  The ground was a bit boggy, but the weather was amazing.  This morning was as foggy as could be, with very limited sight distance.  Most of my run was on our local bike path, so I didn’t contend with too many vehicles.  It was pretty, but a little eerie.

As the winter turns towards spring, I am getting excited about racing, and really find myself pining for cross country season to begin (a long way off, I know).  First, I have to get through my training plan and half marathon in May.  Then,along with a few 5ks throughout the summer, I’ll get down to the real nitty gritty of marathon training.

What’s your favorite upcoming race? Do you have any quirky races in your area? (Or do you like to race at all?)  What’s your go-to distance in racing or in training?

I am planning to write up a few gear reviews in the next month or so, and revamp my training week-in-review section, so be on the lookout.

Run strong, dear readers!

It’s Been Too Long!

Oh my great goodness, running friends!  It has been far too long since I have written. Much has happened in my running world since last we spoke.  Much in terms of mileage and marathon gains!

After the 2015 Columbus Marathon, I had decided that my next go ’round of marathon training would have to have a steep increase of mileage.  I researched and tried out a plan I had read about several years before: The Hanson’s method.  I gave it a little preview with a half-marathon training plan for the Medina Half Marathon in May (which went ‘eh’), and loved it enough to put in the real work for the marathon.

The Hanson’s method effectively doubled the weekly mileage I had previously been running in marathon training, topping out in the mid-60s.  Adding to that, I helped out my daughter’s cross country team by running with the 6th grade managers (my daughter being one of them) and junior high team at all practices, adding a few more miles and pushing my speed up a notch. (I cannot, by the way, keep up with my daughter in a race – she smoked the whole women’s field at our local 5k in September and gave quite a few men a run for their money).

I chose to run in the 25th Towpath Marathon for 2016, which was a wonderful race with a fun, mostly flat, and beautiful course along the Ohio and Erie Canalway in Cuyahoga National Park. Those Hanson’s miles, and the great support of running fast cross country led to a 19 minute marathon pr!  Yes!  My time was 3:55:54 and even though I was hoping for a BQ, I was absolutely elated to have broken 4 hours, and I felt really physically good throughout and after the race.

The BQ is 11 minutes from reality!  11 minutes, and I am in relentless pursuit!

So, right now I am training for the Medina Half Marathon again, with the Hanson’s half plan and a little more dedication to it than I had last spring. It feels light in mileage, but I know it will be a good break for my body before the marathon mileage begins!

skirt-sports-ambassador

I am waiting to hear back from Honey Stinger regarding 2017 sponsorship, but I have had the wonderful news that I am a Skirt Sports Ambassador this year!  I am so honored by this opportunity and am looking forward to being part of their team!  Something they have just launch is called the Skirt Box, where you can order a box full of popular styles to try on in order to decide your favorite style. You keep what you want to purchase and send the rest back.

So, be on the lookout for more about Skirts Sports, and shopping discounts throughout the year.  Your first discount code is 1NEWLOVE20, which will get you 20% off.

 

I’ll sign off with my training schedule for this week, so you can virtually run, walk, or otherwise move along with me (by the way, I rocked the “off” today!):

Monday – off; Tuesday – 4 miles; Wednesday – off; Thursday – 4 miles; Friday – 4 miles; Saturday – 4 miles; Sunday – 5 miles

Post Race Report… boy it’s been a long time.

It’s been so long since I last posted, I almost abandoned this blog.  I didn’t stop training, or miss the Columbus Marathon, but I did get bogged down in general stuff (blah, blah, blah…. all en excuse to keep me from writing) and just did not want to write. But, post-race by several weeks, I’m back and ready to continue on.

The Columbus Marathon started out cold.  Cold.  The corrals had portable heaters stationed generously around the fringes, which was a blessing for me up until my last bathroom trip, when I lost a coveted spot.  Once I moved into the corral (corral B), I could feel my muscles starting to tense up in the chill.  I tried to keep relaxed, but I worried a bit about how cold my feet were feeling.

In fact, I couldn’t feel them for the first several miles, and the cushioning in my shoes was very stiff until about mile 5.  I started the race with the 3:45 pace group, but got boxed in at the start and had to maneuver and surge several times to get back with the pacer.  By the 3rd mile, I was back in the pack and feeling very good.  The miles were ticking off, my breathing was great, my legs felt good, the pace felt comfortable, the pacer kept us at even 8:35 splits, and mentally I was stoked.  I envisioned the finish and couldn’t wait to get there, thank my pacer, and be a Boston Qualifier.

That kept up right up through the 13 mile mark.  Then, oh my, my wheels fell off.  My legs bogged down.  I Spilled water all over instead of getting it in me.  My Shot Blocs were frozen and gummed up my mouth.  It was back to the same old thing from my last two tries, although this time, my mental game was fine.  It truly was my body. Although, thankfully, leg cramping was very minimal this time.

I finished the race in 4:14:32, which is a pr for me by 4.5 minutes or so, and I am happy about that.  It was no BQ, to be sure, but I was strangely not discouraged.  My husband asked me something to the effect of what went wrong, and I said I’d have to think on it.

So I’ve been thinking.  And I think that frankly I have never put in enough miles. Not that I haven’t done long enough long runs, because, mercy me, they have been long!  Just that I haven’t had enough overall time on my running legs.  I simply don’t see a BQ for me from running a top mileage week of 40 something miles.  I need more time running long runs on tired legs, which deep down I knew, but didn’t want to admit because that is an even bigger time commitment than marathon training already is.

What to do?  Well, I had been kicking around the Hansons’ Marathon training plan for a while.  I printed out their training plan from their website, read several of the articles that have appeared in Runners’ World, consulted with some folks who have used it, and I went ahead and got their book.  It calls for just what I already knew I needed, and I have heard good reports from others in my facebook running club (Coach Jenny’s Challenge Group),  I have a (hilly) half marathon coming up in May, and I will implement their beginner’s plan for that race to test the waters and see how it goes.  I am excited to give it a try, and especially to push myself a little harder. I was so encouraged by the first half of Columbus and how great I felt, that I will not give up on the BQ bid.  Meanwhile, I’m getting ready for winter training (even with the unusually warm fall we’re having in Ohio), and looking forward to plotting out my half- and full-marathon training plans for the year to come.

Now, if I could only get the crazy idea of running the Mohican 50 miler out of my head…

Training Week in Review: 9/21 – 9/27

Tuesday: 45:02 minutes, 4.86 miles, 4 ACG; avg pace per mile 9:16. 6:45 AM, 50F.

Wednesday: 35:05 minutes, 3.68 miles, avg. pace 9:31. 6:40 AM, 55 F.

Thursday: 30:11 minutes, 3.15 miles, 2 hill repeats; avg pace 9:34. 7:30 AM, 55F.

Saturday: 1:01:56, 7 miles, avg. pace 8:50; 6:30 AM, 59 F.  This was a 4×1 mile repeat workout with a goal speed of slightly faster than marathon pace for each rep.  I did a mile warmup, then ran my 4 miles without breaks, then a two mile cool down.  The reps clocked in at 8:17; 8:16; 8:10; and 8:12.   Since my goal pace for Columbus is 8:35, I am happy with the rep times.

Weekly mileage total: 18.69

Training Week in Review: 9/14 – 9/20

Monday: 48:21 minutes, 5.01 miles; avg pace per mile 9:39. 6:30 PM, 72F, on bike trail in Granville.

Wednesday: 35:36 minutes, avg. pace 9:33. 6:45 AM, 50 F.

Thursday: 30 minutes, 3.11 miles, avg pace 9:39. 8:15 AM.

And here’s the long run, which had to be broken up into 4 segments over Friday, Saturday, and Sunday because we had a busy run-around weekend with the kids:

Friday: 1:00:02, 6.53 miles, avg. pace. 9:11, 6:30 AM 58 F –then-

Saturday: 1:00:10, 6.5 miles, avg. pace 9:16; 6:15 AM   –then– 59:23, 6 miles, avg pace 9:53, 5:45 PM –then–

Sunday: 1:36:09, 10 miles, avg. pace 9:36, 1:30 PM, 70 F.

I was very reluctant to break the long run (29 miles) up in this way, but there was really no other choice as our schedule was jam-packed, and next weekend is almost equally busy.  I actually found it harder than just doing out for the entire mileage. I think this was for two reason. First, mentally I had to urge myself on for each segment, since I was either getting up early or comfortably at home.  Second, each of the segments had an average pace that was faster than my average pace on a long run would normally be.  I am hoping that both of these points contribute to the success of my marathon!

Weekly mileage total: 40.88

Training Week in Review: 9/7 – 9/13, Plus Tomato Show Five Mile Race Report

Monday: 45:02 minutes, 4.51 miles; avg pace per mile 9:59. 7:15 AM, 68F.

Wednesday: 35:00 minutes, 3.55 miles, 4 CD, 4 ACG, avg. pace questionable because my gps freaked out and measured off. 6:25 AM, 67 F.

Thursday: 56:48 minutes, 6 miles with 2 hill reps, avg pace 9:28. 7:00 AM, ? F.

Saturday: 29:38, 3 miles; .76 miles, 7:11, warm up runs before the Tomato Show Five Mile Race.  And then:

40:44, 5 miles, avg pace 8:08. 9:00 AM, 55 F.  PR!!!  I ran this race, as I have all my other races this year, without tech, and I think I am finding it freeing.  I also broke the rules on racing and wore brand new shoes that I am wear-testing (and loved them!).  It was a great race, and I felt fantastic.  I placed 60th overall, 16th woman, and 1st place female 40-44.  We have some pretty fast folks here in Fredericktown and this race is well attended by the cross country kids, so the competition is tough!

Weekly mileage total: 22.82

Training Week in Review: 8/24 – 8/30

This week, I had planned on making up my missed 26 miles.  I also acted as Race Director for a local charity 5k.  Guess what didn’t happen.  Yep.  The 26 miles.  Not even the 8 miles that was actually on the docket for Saturday.  I am feeling pretty down on myself about that, and frustrated that I feel like I am in a training slump.  Not a single run felt good or happy last week, and it’s not starting out so hot this week either, but I will keep plugging away – I know I’ll pull out of it.

Monday: 45:02 minutes, 4.97 miles, with 4 cadence drills (CD), 4 acceleration gliders (ACG), 2×1 mile reps of 8:17 and 8:41; avg pace per mile 9:03. 6:30 AM, 55F.

Wednesday: 35:01 minutes, 3.48 miles, 4 CD, 4 ACG, avg. pace 10:03. 8:50 AM, 57 F.

Thursday: 45 minutes, 4.58 miles with 2 hill reps, avg pace 9:49. 8:45 AM, 65 F.

Sunday: 45:02, 4.25 miles, avg pace 10:35. 7:00 PM, 74 F.  Ran the first 3 miles on the bike path with daughter on her bike. It was very buggy and humid.  Blech.

Weekly mileage total: 17.28

Training Week in Review: 8/17 – 8/23

 

Monday: 46:26 minutes, 5 miles, with 4 cadence drills (CD), 4 acceleration gliders (ACG); avg pace per mile 9:17. 7:20 AM, 66F.

Wednesday: 35:02 minutes, 3.17 miles, 4 CD, 4 ACG, avg. pace 11:03; 7:45 AM, 67 F. With daughter on bike trail.

Thursday: 30 minutes, 3.13 miles, avg pace 9:35. 7:30 AM, 65 F.

Saturday: This was scheduled as a long run of 26 miles.  My alarm was set for 5:00 AM, and I slept right through it until 7:00.  By that time, running two hours late, with two kids sick at home, and with a myriad of things scheduled for the rest of the day, I opted to move this to Sunday and split it into a morning and an evening run.  Guess what.  Didn’t happen.  I am kicking myself, because I would move it to next Saturday and be fine, except that next Saturday I am directing a fundraiser 5k, and will be busy with that for the better part of the day, and not likely to run.  That means it will have to be Sunday, after church, which is my absolute least favorite day to run, let alone a long run like that!  BQ, Ellen, BQ.  I cannot skip this run.

Weekly mileage total: a disappointing 11.3 miles.  😦  The new week WILL be better!