Rudolph Run Week 8 Update

I dropped the ball on weeks 10 and 9 but am still logging those miles for my big target 5k race in December.  I’m hoping to break 22 minutes on this one but as some fellow runners pointed out this weekend, you never know what the weather will do in December, and it’s hard to race when it’s really, really cold.  It’s good training anyway ;).  And the end goal is a BQ next year so taking the training one distance at a time.

This week was awesome.  I’m still sticking to my three runs a week, and three circuits a week plan.  My yoga needs a little more attention but I’m working on it.

  • Track:  This week was a long 200 m pyramid.  We started at 200m and added 200m each interval up to 800 before coming back down.  I thought it was a lot of fun but not all the members of the track club did!  Hit the first half of the intervals in sub 7s and the second half in low 7s.
  • Tempo: This week I treated the Tulsa Run as my tempo day.  We ran this as a group from the studio on Saturday.  Two of my gals from the running group did the 5k and Michelle and I ran the 15 together.  I didn’t really have a plan, or even look up my first year’s time.  And at the last minute I decided to wear a costume!  Fun was more the goal here and I definitely got that – I’ll write about the run in more detail later this week.
  • Long: My long run was a recovery last night after making up a circuit workout yesterday morning.  I’m proud I got all three runs and all three circuits in, and because of the great feeling after the race, already have one circuit and a set of sprints done for this week!

Total Miles: 19.8  (I’m not even bothered that I was .2 away from making a round 20, but I know some people who would be!)

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Week 8 edits

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Fresh Week 7!

All around this was a great week of training.  I loved the Tulsa Run and am so grateful to be back in the running spirit – look for a post about the race later this week!  On to week 7!

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Winter Season W3: Track Run

Y’all I am determined to keep up a daily blogging habit.  I have a few reasons for this:

  1. So I can look back on this journey to two new PRs and keep track of what went well and what didn’t
  2. So I can reconnect to this online world of like minded fast-running, healthy-eating, organized-at-home creative people.  Or at least network with some so I stay inspired.
  3. Reconnect to you, the readers to share my perspective on things in life and continue to tell stories.  If there’s any particular content you’d like to see, let me know and I’ll try to sneak it in.

So, as I get started back into this, I am going to work on using the word “so” a little bit less and also commit to writing daily.  This may mean a few junky posts for a bit while I just sit down at my computer to hash out some thoughts, get a little creative or wake up the writer in me again.  I used to have lists and lists of things to write about but today I can’t think of a single thing except to tell you how my runs have gone.  So, (whoops) that’s what I’ll do.

I have two big, hard, almost impossible goals I’ve been chasing for a while now.  I want to break 22 minutes (used to be 21 but then I got a little more realistic) in the 5k and I want to break a long-standing (almost 4 years, maybe 5?) half marathon PR.  Before I turn 30 in August (the back up plan is just anytime in 2017).

Setting the goal, and even making the plan are the easy parts.  Doing the plan through to the finish is the tough part.  Here’s the plan:

  1. 3 quality runs a week (via Run Less, Run Faster method): track, tempo and long (I’ve added my own twist to the long run, which I’ll tell you about soon!)
  2. Fit Camp Style workouts 3x per week: This is my own version of strength training.  I give credit to this for my last half marathon success on a single long run of 7 miles.
  3. Yoga everyday: not necessarily a class a day, but some kind of on the mat designated stretch out time.  The key to staying injury free.

Lucky for me, all of those things are at my studio! There really isn’t a better time for me to try to do this.  Yesterday was my week 3 track day.  The first week I ran 400s which I’ve come to love, last week was 800s which I kind of hate and this week’s assignment was 2 one mile repeats and an 800.  Weird horribly “long” track distances.

I planned to run with two of the girls who usually come to the YogaFit class on Tuesday mornings but we had some extra people show up (which is awesome!) so we went for a windy 3 mile run instead.  I was still determined to get my track work in so I hopped straight on the treadmill after class (my preferred track location).  My legs were so tired!  I did my best to keep up with my set pace but a lot of the time had to scroll down or hop to the sides.  This is always disheartening and reminds me of a slow balloon deflation.  I was so hopeful starting the workout and then as I trudged along and my legs got heavier, my little hope balloon slowly lost all its air.  But, I did it.  It’s over and I can write it down in my Believe Training Journal (more motivating to get runs in than it should be).

Hope y’all have a great first Wednesday of the new year and I’ll see you back here tomorrow for some more dusting of the rust writing…..(it’ll get better, I promise hope.)

 

Celebrating Two

I made it for a second day in a row on my training plan!  I’m not a believer in running every day.  I am also no longer a believer in “more miles are good miles”.  My training includes three hard runs a week with maybe one additional run for just a little stress relief or because the weather is nice.

So today wasn’t a running day.  But, I still like to have a designated workout or task I can complete for my training.  This morning after my first client, I completed an arm circuit geared toward helping me build pull-up muscles.  (Full disclosure, I tried to get up and get this workout in before I trained with him, but I’m just not adjusted to the early early mornings yet.)

Here is the circuit:

  • 3 sets of 10 scapular pulls.  Hang at the bottom of the pull up and pull the shoulder blades together.  That’s it.  This is a small movement but will train that initial pull of the motion.
  • 3 sets of 10 reverse flyes.  Nothing special here, just working on developing the rhomboids and other upper back muscles.
  • 3 sets of 5 assisted pull-ups.  Right now I’m using a green band to help pull me up.  I’ll keep scaling down in bands until I don’t need them anymore.  Hopefully before I turn 30 😉

Then, just because I needed to get a good sweat in, I did 15 x 30 seconds fast, 30 seconds slow on the treadmill.  Did I say I didn’t run today?  I guess I did, but I count this differently in my mind.

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Also celebrating 2 years today with Chap.  What the heck? I can’t remember anything I was committed to for that long.  Does college count?  Never would have thought “beast mode baby, Sprenkeled” would have turned into this.   Here’s to two more!

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Winter Season, part 2

Last week took an unexpected turn after that ambitious first Tuesday Track workout.  Wednesday was business as usual, which meant a strong arm workout in the afternoon with one of my classes and a routine mid-week day otherwise.

Then came Thursday.  I woke up with a splitting headache.  Very similar to the one I had a few weeks ago when I also had some sinus and congestion issues going on.  Behind one eye, affected by light and noise, and making me feel sick.  Usually I’ll get up and do things before I teach my lunch classes but I accidentally stayed in bed until about noon.

Once I got to the studio, I drank some water thinking maybe I was dehydrated, and about five minutes later, mid-interval for my poor kiddos, I had to leave for the bathroom.  Like a champ, I managed to finish teaching but hit the bed immediately when I got home.  The rest of the night was a tag team between bed and bathroom.  So not pleasant.

Friday I was on my feet again but with no appetite.  No workout this day.  Same situation Saturday.   By Sunday I was feeling alright again but the polar vortex made me not want to go outside to run.  So I decided I’d just start over.  I used the time locked in doors to register of 2 of my 3 goal races in the spring – Sweetheart Run on February 18 and St. Patrick’s Day 5k in March, both in Tulsa.

I also spent some time playing in my Believe Training Journal.  I made the tentative calendar for the year, thought about four major goals and re-wrote my first week of training.

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This morning I was all set to do a repeat of the 8×400 from last week’s Track Tuesday.  Except that I did not want to run at all.  Even indoors on the treadmill.  I don’t know if it was the idea of repeating the same workout, or just that I wasn’t in the mood.  But I had to drag myself over there.  And then, when the treadmill cut off after 7 intervals, I just let it end.

Regardless, got a 1 mile warmup at 7.5mph followed by 7 rounds of 400m at 8.5mph  for a total of 4.5 miles.

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Week 1, run 1 is done!  So thankful.

Racin’ Page Update

Just a quick post to check out a new tab along the top called “Racin'”.  It will include links to summaries of any race I participate in (including races from the RUNMEM blog!).  I’ve updated it so far to include the 12 states I’ve checked off so far!  Check it out and relive the one that was longer than 13.1 miles, the one that was a perfect 2:00:00, the coldest one (25 degrees) and the warmest one (75+).  As well as all the others scattered between.

I did a four miler this morning with a fast final mile push, followed by 15 minutes of plyometric exercises.  Just #likeagirl ;).