Rudolph Run Week 11 Update

This week was pretty exciting for me.  We officially started our running club at StudiOne and I checked off another state (#22) on my half marathon quest.  My typical running days fall on the same days we host the club at the Studio so I took a little detour from my specific plan this week to make sure our group was all set to go.  We had a lot of fun, everyone worked really hard and I’m thrilled to get this program going for Tulsa!

  • Track:  I was supposed to get in 5×800 but the girls in the group weren’t ready for that distance yet so we dropped down to 400s.  I took some time running with each participant so wasn’t at my pace.  But I figured since it’s race week and all, any miles out there are good miles.  2.29 total.
  • Tempo:  Similar story here.  Usually I’ll tack on some additional miles after our group run, but today I did not.  I had a lot of work to get done before trying to pack for the Boston trip, and considered any miles logged good miles.  I went 2.66 with the group at a comfortable pace.
  • Shake-out:  This was a bonus run for the week.  Katie and I got to Boston on Friday for our Sunday race.  I knew the race was going to be in a park system and not around the downtown area so I asked if she would go with me for an easy run around the Charles.  She said yes and we got 2.48 done on Saturday.
  • Long: RACE!  This week my long run got to be the B.A.A. Half Marathon.  Katie and I ran it together and because of the surprisingly warm weather, rolling hills and lack of proper endurance training, we walked a little bit.  Our goal was to finish and have some fun doing it, and also get to explore Boston a little.  We walked probably a half marathon distance on Saturday (not ideal race prep!) but didn’t want this run to slow down our sightseeing.  The race ran through the park system in the southwest part of town.  I wasn’t crazy about the course, mostly because I think I’d rather run through some parts of the city, but it was scenic and lovely.  A few leaves starting to turn on the trees. (I’ll post more details about our Boston Trip later this week).

Total Miles: 20.9

Overall, even though this week didn’t go exactly to plan (only 2 Fit Camps, no yoga and not prescribed runs), I am pleased with the consistency of the days and my flexibility around our trip.

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The New Road to Boston

This past week was the final acceptance of official qualifications for the 2018 Boston Marathon.  I was not anxiously waiting to see if my time allowed me to participate because I knew my 3:39:36 in July didn’t make the Female 18-35 year old age group cut-off of 3:35:00.  This year participants had to beat the cutoff by over 3 minutes to qualify.  Which is why I’m training to target a 3:30 next year.

Seeing all of this for the past few weeks on Instagram Runners’ feeds (people I don’t know but still follow through the IG running community) has really inspired me to think again about qualifying and to make a formal strategic plan.  I want to try again next year and I want to do it at the same race.  I’ll be familiar with the course, where to stay and the time of year spent in training.  July is a long way off so it gives me time to mentally and physically prepare, too.

Big Picture Boston Plan

There are three phases of this training – 5k, half and final.  The first 12 weeks, I will follow a 5k training plan to help me build my anaerobic and aerobic bases back up, and get me back down to some paces I haven’t seen in a while.  For the first two or three weeks of September I was trying to hop back in on a half marathon plan and those distances were just too intimidating.  I was excited to start the 5k workouts so that’s what I picked.  The target race is the Rudolph Run on December 16 in Broken Arrow.  It’s the last of my 4 Seasons challenge and I’ll have completed 3 of the 4.

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One step at a time.

The second phase rolls in right behind the 5k, with maybe a week off for pulling back a little bit.  I’ll jump up to the half marathon distances in training to target the Aquarium Run at the start of April next year.  This is the course I PRd on this year and I’m ready to do it again.  A sub 1:40 would have me really feeling good about starting marathon training.

After the half race, I’ll start the training cycle for the 3:30 marathon.  It’ll be just like last year except I’ll have snuck that half marathon training in the middle.  When I decided to go for the full this past time, I was only training for 5k distances so really had to make a big jump in miles.

The cool thing is, if I stick with it in all areas of the training (strength, runs, yoga, maintenance, nutrition), I know I can do it.  I know it.  And it can be next year.

But it starts with right now.  It starts with a daily commitment to some kind of progress.  I ordered another Believe Training Journal so I could start fresh and enjoyed keeping track of runs this week.

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Graduated to “Compete” this year

 

12 weeks to Rudolph 5k

This first week of training went really well.  I have a renewed spirit towards running after a long rest in August and a tough few weeks trying to get miles back under my feet in early September.  I changed my plan to shorter distances and have enjoyed getting back out there.  The temps are dropping too which is beautiful and amazing.  I got three runs in this week:

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Week 1 of Cycle 1 complete!  Almost 100% compliance (no yoga)

  • Track: 8 sets of 400.  I love 400s and the quick turnover of the feet.  I managed to get a few sub 6:30s and the rest sub 7:30.
  • Tempo:  I was planning to do a 1,2,1 tempo but got a 1.5 warmup in because of friends, 2 hard miles and about a half mile cooldown.  Those 2 miles in the middle were my first sub-8 miles since marathon training.  #celebratethelittlethings.
  • Long: I ran long with my friend Katie this morning.  We’re doing a half marathon in Boston next weekend so went a little farther than I would normally for a 5k this weekend.  We made it to 8.8, taking it from the Studio to the west side of the river just past the soccer fields.  It was a beautiful perfect morning.

Total miles: 25.94

That’s more than half the miles I ran all of September combined!  Good turnaround at the end of the month!

I should have done more yoga this week but have been busy planning a running program here for the studio.  I will do more yoga next week than I did this week and that will be an improvement!

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100% days in October so far! 1/1 days I made progress to my goals.

If you want help making an attainable plan for you, reach out to me and I can help you hit your goals!  Whether you want to get faster or go farther – I’ve got the tools and experience to get you there!