Sunday Runday

First off, congrats to all the Chicago Marathon runners!  I watched the first 15 minutes of the race on tv and I got goosebumps just thinking about being there!

I had my own rage run/ pity party of one this weekend.  I attempted to fill my Chicago Marathon void with lots of running.

I think it helped.

Saturday's run was meant to be a medium distance shake-out run.  I was aiming for about 10 miles.  I got to my 5 mile turn around, and decided to keep going.  The shake-out pace turned into a tempo pace. 

13.1 miles

1:48:29

8:17/mile

 When in doubt, run it out. 

And run hard.

This shirt didn't hurt either.

This run was without fuel and only on 2 cups of coffee.  This seemed like the appropriate sized smoothie when I got home.

Welcome back Sunday Runday!

I had a mile goal for today's run, but after running a quick solo half marathon yesterday, I wasn't sure what to expect.  I left the house with a positive attitude.  I somehow managed to convince myself that 18 miles isn't that far.  Whatever you say brain.

The first 6 miles were relatively easy.  I took my first Shotbloks at mile 5 and stopped for water at mile 4 and mile 6.

The second set of 6 were tough.  My hamstrings were starting to feel the mileage.  I took my Shotblocks at mile 10 and tried to settle into my pace.

The last 6 miles went by the fastest.  I made my last water stop at my 12 and took my last Shotbloks at mile 15.

18 miles

2:35:06

8:37/mile

How were your runs this weekend?

Who ran Chicago? Tell me all about it!

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Weekly Rundown and Monday Motivation

This week went by crazy fast and I'm hoping this week is the same. I can't wait for Fox Valley Half Marathon on Sunday!

Monday:
Rest.  Labor day parties > run

Tuesday:
Back strength training.  I was sore for about two days after this workout.

Wednesday:
Rest.

Thursday:
It took  me until Thursday to really find time to run this week.  That makes me sad, but then I think about the 90 degree heat turning into pouring rain and it's not that sad.

6 miles

50:55

8:29/mile

Friday:
 Rest.

Saturday:
I had a great run Saturday in perfect weather.

10 miles 

1:23:16

8:19/mile

Saturday ended up being full of cleaning, shopping, cooking and wine drinking.

That is a good thing to remember for Sunday.

Sunday:
Sunday Runday!  I wanted to get in one more long run before next weekend.  Time was tight as I was finishing up the cooking and cleaning for our Bears season opener party, but I can just about always make time for running.

Running as a female is always an interesting experience between the honks and the catcalls.  Today I ran into a competitive male runner that just did not want to be out run by a girl.  He passed me at my fifth mile, which was all good by me.  I needed to save my legs for 7 more miles.  Just over a mile down the path, he was running slow uphill and I was closing in.  We both had the same turnaround point and he noticed me closing in.  He took off up the hill while I continued to maintain my pace.  Another mile down the trail I had caught up to the point of me passing him and as soon as I did, he picked up his pace.  I was tired of the cat and mouse chase so I picked up it for a while to get some distance between us.  10 minutes past by and here he was again.  This time I let him go.  He passed me again.... and he tripped and fell.

Seriously. 

It took a lot of energy to hold it together and not burst out laughing.

I'd say he got what he deserved for his poor running etiquette.

12 miles

1:41:39

8:28/mile

Less than 6 days until the Fox Valley Marathon and I can't wait to run fast (for me)!

What are you looking forward to this week?

Sunday Runday

 
Sunday's are my favorite days for long runs.  Saturday I'm still decompressing from the week, but Sunday I feel rested and ready to go.

Sundays we don't follow a schedule and spend our time how we want to spend it. Mostly on the couch, watching movies, reading, and making a fancy Sunday night dinner.

Even the dogs are lazy. Sorry Chris, that was too hilarious to not post.

Today I was actually able to sleep in. It was a miracle. I didn't get out of bed until 8:15 and then immediately sat down to enjoy 1, 2, 3 cups of coffee. 3 cups in a giant cup that holds at least 2 cups.  So 6.  6 cups of coffee.

  2.5 hours later, I was ready to start my long run.  11 am is always a good time to run, right?

This was my first long run I've enjoyed in weeks.

It was without my Garmin (I hadn't charged it) and sans music, though I did listen to my new favorite podcast: Rich Roll.  He interviews some of the greatest endurance athletes.  Nothing is more motivating than listening to an ultra runner talk about how they started at nothing and just started running.

I ran on my favorite limestone trails and knew exactly where my turnaround point would be for a 14 mile run.  The run took me about 2 hours to complete (based on the time of the podcast), and the second half was faster than the first (again, based off the podcast).  This was also my longest run since the Chicagoland Spring Marathon.

I refueled with my favorite green smoothie: (extra) spinach, greek yogurt, almond milk, strawberries, banana, chia seeds, hemp seeds, coconut oil, and peanut butter.  No matter how tired I am after a run, a green smoothie always makes it better.

Looking to this coming week, I have spin on Monday, a track workout planned for Tuesday, and a training run on my September race course Saturday.



How was your weekend?

How much coffee to do you drink?

(A Very Late) Weekly Mileage Round-Up

This post is a few days late due to master bedroom painting, going to a Cubs game, and being just plain lazy, so here it is. Last week's weekly mileage. On a Tuesday.

Monday:
Mondays are my day off so I try to get a longer run in.  I managed that AND at a great pace too! This definitely sent me off feeling good about the week!

10 miles

1:21:22

8:08.mile

Monday evening I went to a 45 minute spin class and then did lat pull-downs, rows, and tricep presses at the gym. I had way to much energy today.

Tuesday:
The weather was much cooler last week (I'm talking high 60s) so I finally was able to take Peyton with me for a run.  She obviously has not lost any fitness in the time she took off from running.

3 miles

21:14

7:04/mile

Chris and I played tennis for a good hour before dinner.

Wednesday:
Wednesday I took as my rest day. Working two days in a row is hard. (I'm just being a jerk. Come August 17 my butt will be kicked when I try to get back to 5 days a week.)

Thursday:
I ran my easy run Thursday. I wore my HRM and aimed to keep my bpm around 150.

5 miles

43:28

8:41/mile

158 bpm average

Friday:

Is it weird that I don't remember this run?  Apparently I ran 10 miles? My body must have blacked out Friday.

10 miles

1:23:20

8:20/mile

I spent the rest of the day cleaning the master bedroom and putting painter's tape down so that I could paint on Saturday.  I met Chris at the gym after he got off work and I did more strength training. This time I focused on chest, back, and legs, cycling through all three to rest each body part. 

Saturday:

I hadn't done leg strengthening in who knows who long and I was sore from Friday's workout. I wanted to run to shake out my legs, but once I got going I felt much better.  A shake-out run turned into a tempo run to prepare me for this Saturday's 10K!

7 miles (1 mile easy, 5 miles tempo, 1 mile easy)

54:30

7:47/mile

I averaged 7:10/mile on my tempo and I feel ready to run fast!  After my run I quickly showered, Chris and I picked up a few things at the farmer's market and then I started painting.  3 hours later it was a huge difference!

Now we are researching painter's to do the main level of our house for us. We have high ceilings that will require scaffolding and we also have to paint around the kitchen cabinets. I want nothing to do with that and I'd rather pay to have it done nicely.

Sunday:

Sunday was another rest day and I cleaned up any paint bleeds underneath the painter's tape.  We went to the Cubs/Sox Crosstown Classic at Wrigley Field.  

It couldn't have been a better day for a baseball game! 

We headed to Atlas Brewing Company after the game for dinner and saw this on the way:

Truth.

We were all exhausted after the long, busy weekend and crashed on the couch.

Puppy cuddles FTW.

Weekend Round-Up

This week went by crazy fast and the weekend felt like it went by even faster!  Finding the time to blog this week was non-existent, but there's always time for workouts!

Monday:
I took one of the hardest spin classes I've ever been at.  We did a lot of hill climbing and a lot of sprints.  My calves were sore for two days after! After spin I used a few of the weight machines and did lat pull downs, rows, and cable tricep presses.

Tuesday:
Chris was home from work meaning I could run as soon as I got home! I fit in 6 miles while he watched the dogs.

6 miles

51:27

8:34/mile

Wednesday:

Wednesday was a rainy day so I stayed in and walked on the treadmill.  I fit in 3 miles while watching Orange is the New Black.  I also did bicep curls, shoulder presses, and tricep presses.  I'm trying to fit in strength training more consistently, so doing strength training twice this week is huge!

Thursday:

This was my fourth day of working and really wanted to run right after work.  I walked the dogs around the neighborhood and trustingly left them while I ran.

5 miles

40:37

8:07/mile

When I got home the dogs had barely moved from the carpet.  While leaving them loose in the house will not happen again for some time, it's good to know they can behave while unsupervised!  Peyton and I took a short walk about the neighborhood after dinner, as well.

Flurries or snow showers? I think the Weather Channel was a little drunk on Thursday....

Friday:

In between corraling two dogs and cleaning the house I managed to fit in a good run.

6 miles

51:51

8:38/mile

After my run I spent the majority of the day on the couch watching True Blood on HBO Go with these two ladies.

Puppy cuddles are the best.

Saturday:

Peyton and I took advantage of the nice day and took a long walk.  We ended up walking just over 5 miles.  Chris and I went to one of our all time favorite restaurants for dinner: Rock Bottom.  I ordered my first ever stout! I love all different varieties of beers, though have never been a fan of stouts.  One of the best things about Rock Bottom is that they left you taste a beer before ordering a full glass.  The menu listed the stout with chocolate and coconut flavors and I had to have it.  Anything with coconut is good in my book!  I may have to try more stouts and darker beers in the future.

Sunday:

I really wanted to get a long run in today.  I went on my favorite 12 mile out and back path and committed to taking my time to make sure I finished the route.  My legs felt better than I had thought and I ended up only stopping for water breaks. Fun fact: that route has 4 water fountains. 4!

12 miles

1:39:59

8:20/mile

Nothing like running past a farmer tending to his corn to make you feel like you live in the middle of nowhere.

 

I came home to this.

 

They love each other.

Last, but not least, a picture from the dog beach last weekend.  Peyton loved running in the sand and we will be going back soon!

How was your weekend?

Motivation Monday: 6/8

Yesterday felt good to finally get a long run in.

12 miles

1:40:17

8:21/mile

It was a very humid run through the trails.  There were very few people out because the rain had just stopped, so it was eerily quiet.

Today's workout plans are spin class tonight and a chest and back workout.

Happy Monday!

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Dog Blogger and Preparing For My Long Run

Whenever I sit down to start my next blog post or visit other's blogs, Peyton decides she needs to sit on my lap.  

I think she's a natural when it comes to blogging.

Today's run flew by and I was done before I even knew it.  I must have had a lot on my mind between planning for my treatments with my students for the rest of the week and thinking about this weekend's long run.

8 miles

1:05:36

8:12/mile

Sunday I run my longest run of this training plan and second longest of the overall.  22 miles.  Whenever I'm training for a marathon I have a hard time wrapping my head around 20 miles let alone 22.  I've been having a really good training cycle so far, so I'm hoping for the best on Sunday.

I've been researching some articles regarding the marathon long training run. This one is one of my favorites.  McMillan talks about the two different types of long runs: the slow and steady and the fast finish.  He recommends running your 20-22 mile run 3-4 weeks prior to your marathon.  This is spot on for me as my race is a month from Friday!

On a side note, today was a great mail day!  I ordered my favorite protein powder and received a blender bottle and protein powder samples for free!  Thanks Amazon!

Also, during my 18 miler a few weeks ago I had accidentally butt-ordered chia seeds through Groupon Goods.  4 pounds of chia seeds to be exact.  And they wouldn't let me cancel the order.  So those came in today as well...

So there's that....