St. Luke’s Half Training: Weeks Nine and Ten

Celebrating post-marathon at Fenway!

Celebrating post-marathon at Fenway!

I’ve been majorly slacking on posting my workouts the past two weeks because I’ve been traveling for work. We all went up to Boston this past weekend to cover the marathon and it was an incredible day. The day was made even more incredible by my boyfriend who ran a 2:56:02 (p.s. this was his first Boston and just his third marathon)! I am so incredibly proud! Anyway, it’s now race week for me and although my goals have changed a bit I’m really hoping to run sub-1:50 at the half marathon this weekend. I had two really good workouts in the last two weeks so I’m hoping I can ride that post-workout confidence into race day.

Monday, April 14 – 45:00 of Vinyasa Flow Yoga

Tuesday, April 15 – 5 miles with 3 miles at HMP

I felt really, really good on this run tonight. The weather was kinda crazy today so I opted to run on the treadmill instead of outside. I felt like I could run forever at my goal HMP which is a really good feeling and hopefully means I’ll do well at the half in two weeks!

Plan: 5 miles with 3 miles at goal half marathon pace (8:13/mile)
Actual: 5 miles with 3 miles at 8:06-8:13/mile

Shoes: Saucony Mirage 3

Wednesday, April 16 – 6 mile, easy

It was so much colder outside today than it has been but it doesn’t look like the cold is going to stick around for too long. I just had to do an easy 6 today. Felt pretty good.

Plan: 6 miles, easy (9:06/mile)
Actual: 6 miles in 53:17 at 8:52/mile

Shoes: Saucony Mirage 3
Conditions: 43 degrees, sunny, gusty wind

Thursday, April 17 – REST

Unexpected rest day due to traveling up to Boston.

Friday, April 18 – Hill Workout with November Project in the a.m. + Shakeout run in the p.m.

Did the Summit Hill Ave hill workout (and stairs) with the November Project… so awesome! Then in the evening I went to the RW Heartbreak Hill Half shakeout run.

Total: 4.5 miles

Shoes: Saucony Mirage 4

Saturday, April 19 – B.A.A. 5K (5 miles total for the day)

Not a PR due to really packed crowds (hello, 10,000 runners!) but had a ton of run!

Time: 25:37

(Plus 1-mile warmup and 1-mile cool down walk)

Sunday, April 20 – 10 miles, LSD

I got to run around my hometown which is always fun!

Actual: 9.58 miles in 1:27:00 at 9:04/mile

Shoes: Saucony Mirage 4

Week 10

Monday, April 21 – Boston Marathon Monday!

I didn’t run because I was working and obsessively checking the runner tracking to follow my boyfriend!

Tuesday, April 22 – REST

Another unexpected rest day due to travel/life. But Adam and I did take about a 1-mile walk around my neighborhood before heading back to PA.

Wednesday, April 23 – 4 miles, easy

It was CRAZY windy out today, which seems to be a pattern lately, so I was glad to have just 4 easy miles.

Plan: 4 miles, easy (9:18/mile)

Actual: 4 miles in 33:51 at 8:27/mile

Shoes: Saucony Mirage 4

Thursday, April 24 – 5 miles with 4×800 

It was a nice day out today but the wind was terrible. This is my last workout before the St. Luke’s Half Marathon on Sunday and my 800 times left me feeling pretty confident.

Plan: 5 miles with 4×800 at 3:36
Actual:
1-mile warm up at 7:56/mile (What?? Yes, that’s right.)
4×800 with 400 recovery jog
(1) 3:26.6 – 7:02/pace
(2) 3:28.2 – 7:05/pace
(3) 3:27.5 – 6:55/pace
(4) 3:18.7 – 6:46/pace
1-mile cool down at 8:28/mile

Shoes: Saucony Fastwitch 6
Conditions: 52 degrees, sunny, 15mph winds with gusts of 35mph

Friday, April 25 – 4 miles, easy

Last training run before the St. Luke’s Half on Sunday! I ran it a little too fast but it was really gorgeous out. Feeling good for Sunday, now it’s time to rest.

Plan: 4 miles easy
Actual: 4.12 miles in 33:51 (8:12/mile)

Shoes: Saucony Mirage 4
Conditions: 60 degrees, sunny

See all training recaps here.

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St. Luke’s Half Training: Week Eight + 2014 Chicago Marathon

ChicagoScreen Shot 2014-04-14 at 2.08.14 PMTraining last week went really well. I ran my tempo faster than planned and it felt incredible. Also, on Monday I found out I was accepted into the 2014 Chicago Marathon through the lottery! I’m really excited to start training for another marathon. I think the break from marathon training was just what I needed to spark that 26.2-mile fire again. Training starts June 23rd!

Monday, April 7 – 45:00 of Vinyasa Flow Yoga

Tuesday, April 8 – 6 miles, easy

Well it was quite a windy one out there today! I felt pretty good but the wind was rough. At one point I nearly lost my hat and fell over. I ran solo today during the lunch run which was really what I needed.

Plan: 6 miles, easy (9:12/mile)
Actual: 6 miles in 51:12 at 8:32/mile

Shoes: Saucony Mirage 3
Conditions: 59 degrees, overcast and windy

Wednesday, April 9 – 6 mile, easy

I took it a little easier today and ran on the trails by work. It was really nice to mix up my terrain and I hadn’t been on the trails in a long time.

Plan: 6 miles, easy (9:12/mile)
Actual: 6 miles in 52:00 at 8:45/mile

Shoes: Saucony Mirage 3
Conditions: 58, sunny and windy

Thursday, April 10 – 6 miles with 3 miles at tempo

So I’m not the best at pacing temp runs. I was a little all over the place with this one but it felt AMAZING to run fast (much faster than tempo, too!).

Plan: 6 miles with 3 miles at tempo (7:45/mile)
Actual: 6 miles in 46:50 (7:48/mile avg)
1-mile warmup: 8:40
Tempo: (1) 7:16 (2) 7:33 (3) 7:32
1-mile cool down: 8:20

Shoes: Saucony Kinvara 4
Conditions: BEAUTIFUL

Friday, April 11 – 40:00 strength training

Arms- 3×10 
Rotating overhead press with 10lb dumbbells 
Rows with 15lb dumbbells 
Tricep pulls with 15lb dumbbells 
21’s with 8lb dumbbells 
Legs- 
3×10 
Kettlebell swings 
Kettlebell squats 
Clam shells 
Abs- 2x 
0:45 plank 
0:30 side plank 
0:45 supine plank 
0:45 bicycles 
10 Russian twists with kettlebell

Saturday, April 12 – 6 miles, easy

I ran twice today because I had a 5K fun run at night. My morning run was much speedier than “easy” but it felt easy so who cares, right?!

Sunday, April 13 – 12 miles, LSD

I ran earlier in the morning than I had planned but I’m so happy I did because it got pretty toasty during the day. The run went really well, it was actually the best I’ve felt in a long time.

Actual: 12.2 miles in 1:48:00 at 8:51/mile

Shoes: Asics Gel Flux
Conditions: 65 degrees, humid and sunny

Weekly Mileage Total: 36 miles

See all training recaps here.

 

Marine Corps Marathon Training: Week 15

Post-race at the RW Half

Post-race at the RW Half

My second to last week of training went surprisingly well! It was a very busy week at work leading up to the Runner’s World Half but I was able to fit most of my runs in. It was a taper week though so my legs are really starting to feel antsy and ready to run. Also, shout out to my boyfriend who ran a PR at the Columbus Marathon on Sunday #proudgirlfriend!

Monday – Yoga

Tuesday – 3 miles, easy

I felt really good on this run. It was only 3 miles but I felt like I got some of the speed back into my legs. I know I should take it easy since I’m at the beginning of my taper but I couldn’t help myself!

Plan: 3 miles, easy
Actual: 3 miles in 25:05 at 8:21/mile pace
Splits:
(1) 8:50 (2) 8:12 (3) 7:59

Shoes: Saucony Mirage 4
Conditions: 69 degrees, sunny

Wednesday – 6 miles with 4x800m

This was my final Yasso 800 workout and it went really well. I did it after work and although I was kind of tired, my legs felt pretty good.

Plan: 2 mile warmup, 4×800 in 4:15 with 400m recovery, 1 mile cool down
Actual:
2-mile warmup at 9:06/mile pace (Mile 1: 9:12; Mile 2: 8:57)
4×800 with 400 recovery in between each set
(1) 3:54 (7:48/mile pace)
(2) 3:41 (7:23/mile pace)
(3) 3:40 (7:20/mile pace)
(4) 3:30 (7:04/mile pace)
1-mile cool down at 9:08/mile pace

Shoes: Asics Gel Kayano 19

Thursday – REST

Friday – 3 miles RW Half shakeout run

Saturday – REST

Sunday – 13.2 miles at the RW Half

I ran this race with Ashley and we had a great time! We took it very easy and it was a great substitute for a final long run before Marine Corps! Hoping to do an actual recap very soon!

Weekly Mileage Total: 25 miles

Marine Corps Training: Week 13 and 14

(Source: Pinterest)

(Source: Pinterest)

Totally slacking on posting my workouts here! (If you want real-time update, be sure to add me on Daily Mile!) But training has been going well and it’s (FINALLY) starting to wind down. I’ve had a few bumps in the road with some IT band and lower leg soreness on my left leg but I was able to readjust my training schedule and work through it. I also had a major bump in the road this past week with some GI issues during my long run, not fun at all. But I’m feeling ready and looking forward to starting my taper this week. I’m also really looking forward to the Runner’s World Half this weekend which I’ll be running as my final training run. Will I see you there?

Week 13 – Sept. 30-Oct. 6

Monday: Yoga

45 minutes of Vinyasa Flow Yoga

Tuesday: 6 miles, easy

My IT Band was acting up again on this run. I really thought about stopping the run short and walking back to the office. I was able to power through but it definitely gave me some pause. I’m going to re-evaluate my training plan and cut back some of the mileage. I think I may have been a little too ambitious with a higher mileage training plan.

Plan: 6 miles, easy
Actual: 6 miles in 57:38 at 9:36/mile pace
Splits:
(1) 9:35 (2) 9:30 (3) 9:48 (4) 9:37 (5) 9:43 (6) 9:24

Shoes: Asics Gel Flux
Conditions: Way too hot!

Wednesday: 8 miles with 5x800m at 4:15

Run one of the day went well. It was so dreadfully hot outside though that it was pretty slow going. I ran with a coworker which was really nice because sometimes it’s hard to find the motivation to do a shorter run.

Plan: 3 miles easy
Actual: 3 miles in 27:00 at 9:00/mile

Shoes: Asics Gel Kayano 19
Conditions: 80 degrees, full sun

This Yasso 800 workout went surprisingly well! I ran it on the treadmill because I have a habit of doing Yasso 800s WAY faster than goal pace so I wanted to see what the pace really felt like. I felt really great the whole time though and my IT band didn’t hurt too bad which was really great.

Plan: 5 miles with 5x800m Yasso 800s at 4:15 (8:30/mile)
Actual:
1-mile warmup at 9:22/mile pace
5×800 in 4:13 (8:27/mile pace)
.5-mile cool down

Shoes: Asics Gel Kayano 19
Conditions: Indoors

Thursday: 50 minutes of Strength Training

Strength Workout for Runners:

Abs-
3 x 1:00 planks
3 x 0:30 side planks
3 x 0:45 supine planks
3 x 0:45 bicycles
3 x 0:45 bridge

Arms- 3 x 10 of all
Rotational Should Press (10lbs)
Alternating Dumbbell Rows (15lbs)
Tricep Pulls (15lbs)
21s (8lbs)

3 x 15 standing side leg lifts
3 x 10 calf raises

Friday: 5 miles, easy

5 miles in 45:44 at 9:08/mile pace

Saturday: 5 mile shakeout

Sunday: 20 miles, long slow distance

This was my last 20-miler of Marine Corps training and it was honestly my best training run in a long time. I felt really good during the whole run and when I got to mile 10 I decided I would try to pick it up. I ended up running a negative split with a fast finish. This was absolutely the confidence-boosting run I needed.

Plan: 20 miles, long slow distance (10:30-11:00 according to plan)
Actual: 20 miles in 3:14:34 at 9:43/mile pace
Splits:
(1) 10:25 (2) 9:42 (3) 9:49 (4) 10:00 (5) 9:50 (6) 9:56 (7) 9:58 (8) 9:57 (9) 9:42 (10) 9:33 (11) 9:41 (12) 9:43 (13) 9:44 (14) 9:43 (15) 9:53 (16) 9:33 (17) 9:33 (18) 9:24 (19) 9:33 (20) 8:49

Shoes: Asics Gel Kayano 19
Conditions: 68 degrees, 94 percent humidity, overcast

Week 14 – Oct. 7-Oct. 13

Monday: 25 minutes of yoga

I tried out Rebecca Pacheco’s Essential Yoga for Runners video on our website.

Tuesday: 7.2 miles

Run One: This run went well during lunch. I had to split up my mileage today because I could do it all in one run during lunch.

Plan: 5.1 miles in 47:44
Splits:
(1) 9:45 (2) 9:23 (3) 9:42 (4) 9:16 (5) 8:58

Run Two: I did this run on the treadmill after work and made sure to stretch a bunch and foam roll after.

Plan: 2 miles in 17:30

Wednesday: 7.15 miles

I ran this early in the morning and it was quite chilly! I felt good though and just took it easy.

Plan: 7 miles, easy
Actual: 7.15 miles in 1:06:11
Splits:
(1) 9:51 (2) 9:19 (3) 9:12 (4) 9:24 (5) 9:27 (6) 9:02 (7) 8:47

Shoes: Asics Gel Kayano 19
Conditions: 48 degrees overcast

Thursday: 6.26 miles

I felt absolutely phenomenal on this run! This was honestly the best run I’ve had in a long time and I was really excited once I finished. My left leg only hurt a little and even in the pouring rain it was my fastest pace in a few weeks which was great. I also ran with a group of ladies at work who I don’t usually get the chance to run with so that was really nice.

Plan: 5 miles, easy
Actual: 6.26 in 54:20 at 8:40/mile pace
Splits:
(1) 9:06 (2) 8:29 (3) 8:38 (4) 8:25 (5) 8:32 (6) 8:53 (7) 2:17 for .26

Shoes: Asics Gel Kayano 19
Conditions: 52 degrees, raining

Friday: Rest

Saturday: 4 mile shakeout

I was supposed to run a local 5K but found out they didn’t have race day registration so I ended up running around the park instead.

Plan: 3.1 miles + 1-mile cool down
Actual: 4.1 miles in 36:33 at 8:54/mile
Splits:
(1) 9:21 (2) 8:57 (3) 8:43 (4) 8:53

Sunday: 10.5 miles

This run started off so well and ended pretty terribly. It was the first time I ran with my super speedy BF and he promised to run my pace (which he did) and I actually felt really great, until about mile 7 when I started having major GI issues. It was bad. I was able to make it back to the house but had to cut 6 miles off my run (was planning to do 16) because I was really not feeling well. I think the problem was a new drink I tried before the run but who knows?

I’m not that upset about not getting in the 16. My training plan for Big Sur had me running 13 two weeks out from the marathon, and 10 one week out (this one had me doing 16 two weeks out and 10 one week out) but I’m running the RW Half next weekend so it should all equal out.

Marine Corps Training: Week 12

"I Run This Body" bracelet courtesy of Miss Dorothy Beal! (www.mile-posts.com)

“I Run This Body” bracelet courtesy of Miss Dorothy Beal! (www.mile-posts.com)

We’re getting down to the wire now and week 12 was a cutback week which gave me plenty of time to think about how close we’re getting to race day. I needed this cutback week desperately after dealing with some IT band soreness and shinsplints the week before. While the soreness is still there on my runs, I’m trying now to just focus on getting to the starting line at Marine Corps and finishing the race. My workouts went really well last week so I’m hoping this week will be successful too.

Monday: Rest

Tuesday: 6 miles, easy

I felt pretty good on this run until I got the worst side stitch of my life nearly 2 miles into the run. Seriously, I’ve never had a side stitch so bad, it felt like my entire abdominal muscle was seizing up. Ouch! Thankfully it went away after I stopped to stretch it out and take some deep breathes. I also took this run super easy because my legs are still feeling the after-effects of Sunday’s 20-miler. This run also confirmed for me that my Garmin is off by about .05-mile which means my paces are probably actually a tad faster than they read.

Plan: 6 miles, easy
Actual: 6 miles in 55:35 at 9:15/mile
Splits:
(1) 9:31 (2) 9:19 (3) 9:06 (4) 9:22 (5) 9:17 (6) 8:57

Shoes: Asics Gel Kayano 19
Conditions: 61 degrees, sunny

Wednesday: 10 miles total (two runs)

Run One:

I felt really good on this run. I wanted to take it easy since I’d be running later on again but I felt great. My Garmin was way off though again which was frustrating.

Plan: 5 miles easy
Actual: 5.45 miles in 49:09 at 9:01/mile
Splits:
(1) 9:22 (2) 9:10 (3) 8:57 (4) 8:54 (5) 8:50

Shoes: Asics Gel Kayano 19

Run Two:

4.55 miles in 39:00 at 8:35/mile pace

This run felt INCREDIBLE! So happy!

Thursday: 8 miles, easy

Ran 8 miles in 1:12 at 9:00/mile pace after work.

Friday: 5 miles, easy

Ran 5 miles in 44 minutes at 8:48/mile pace

It was Move at Work Day at Rodale so I joined in on the 3-mile group run and added 2 miles to the beginning.

Saturday: Rest Day (Mom came to visit!)

Sunday: 13 miles, long slow distance

I felt really good on this run. It was refreshing to have a “shorter” long run too. I ran on a rail trail with my roommate who had to run 11 miles. It was fun to just be out there with her and talk.

Plan: 13 miles, easy
Actual: 13 miles in 2:04:07 at 9:32/mile average
Splits:
(1) 9:26 (2) 9:23 (3) 9:30 (4) 9:30 (5) 9:53 (6) 9:38 (7) 9:48 (8) 9:27 (9) 9:46 (10) 9:34 (11) 9:45 (12) 9:30 (13) 8:54

Shoes: Asics Gel Kayano 19
Conditions: 68 degrees

Weekly Mileage Total: 42 miles

Marine Corps Training: Week Eleven

Lehigh XC course, the site of my Saturday shakeout.

Lehigh XC course, the site of my Saturday shakeout.

Eeek! I totally slacked on posting my training from last week. Well, it might be Thursday, but better late than never, right? Anyway last week was kind of tough because I was dealing with some shinsplints and IT band issues but after nixing one workout and taking it very easy on the rest I *think* I dodged an injury-bullet and am feeling much better this week. I’m continuing to ice, compress, and foam roll the crap out of my legs, especially my left one, in order to keep it healthy and strong for the last month of training.

Monday: 50 minutes of Vinyasa Flow Yoga

Tuesday: 5 miles

I took it super easy on this run because my left shin and calf were still kind of bothering me. Even with the easy running they didn’t feel great. I’m hoping with some ice, ibuprofen, and compression they’ll start to feel better.

Plan: 5 miles, easy
Actual: 5 miles in 46:00 at 9:12/mile average
Splits:
(1) 9:33 (2) 9:09 (3) 9:07 (4) 9:11 (5) 9:03

Shoes: Asics Gel Kayano 19

Wednesday: 2 miles, run fail

I knew this high mileage was going to catch up to me sooner or later. I’ve been battling a shin/calf pain for the past week and a half and today I knew the 8-miler on tap wasn’t going to happen. I consulted with my coach and she said it would be best to run a super easy 2 miles and scratch the 8-miler. I did as I was told and will take a rest day tomorrow and hope for a better Friday.

Plan: 8 miles, easy
Actual: 2 miles, easy (Garmin crapped out midrun so I estimated my time)

Thursday: 1 hour of strength training

Abs- 3 x
1:00 planks
0:30 side planks
0:45 supine planks
0:45 bicycles
0:45 bridge

Arms- 3 x 10 reps
Rotational shoulder press- 10lbs
Alternating dumbbell row- 15lbs
Tricep pulls- 15lbs
Chest press on stability ball- 10lbs
21s- 8lbs

Legs-
15 reps of bench step-ups
3 x 15 calf raises
3 x 15 side leg lifts

Friday: 6 miles

Yay! A (relatively) pain-free run! I felt a lot better on this run after taking the past two days off completely. My shin still felt a little sore but I didn’t feel the pain in my IT band like I was feeling on Tuesday and Wednesday. I think the pain is mostly due to overtraining and not being used to the higher mileage so I’m going to try to scale back a little from what my plan says. It felt good though to be running at my happy paces again!

Plan: 6 miles, easy
Actual: 6 miles in 52:00 at 8:40/mile average
Splits:
(1) 9:12/mile (2) 8:37/mile (3) 8:23/mile (4) 9:02/mile (5) 8:50/mile (6) 7:43/mile (!!)

Shoes: Asics Gel Kayano 19
Conditions: 80 degrees and sunny

Saturday: 5 miles

Ran an easy pre-long run shakeout run at the Lehigh Athletics Campus. I ran the first two miles around the campus and track and then found my way to the XC course. This was the first time I ever ran on a XC course and I loved it! It was so beautiful and I think running on the grass was good for my shin/IT band.

Plan: 5 miles, easy
Actual: 5 miles in 44:58 at 8:59/mile average
Splits:
(1) 9:02 (2) 9:12 (3) 9:00 (4) 8:58 (5) 8:46

Shoes: Asics Gel Kayano 19
Conditions: didn’t check but it was pretty warm and really sunny

Sunday: 19-mile long run

It was a long run miracle this morning when I woke up with NO pain in my shins or IT band! I don’t know what happened but I felt great. I took it extra slow though during the run because I didn’t want to aggrevate the pain if it was still healing. I felt pretty good the whole time though. Hoping for a quicker long run next weekend!

Actual: 19 miles in 3:05:44 at 9:46/mile pace
Splits:
(1) 10:18 (2) 9:27 (3) 9:35 (4) 9:52 (5) 9:56 (6) 9:59 (7) 9:35 (8) 9:28 (9) 10:04 (10) 9:35 (11) 9:38 (12) 10:04 (13) 9:50 (14) 9:37 (15) 9:42 (16) 9:47 (17) 9:45 (18) 10:07 (19) 9:22

Weekly total: 38 miles (plan had me running 46 miles, scrapped a total of 8)

Marine Corps Marathon Training: Week Ten

Trying to stay consistent with strength training.

Trying to stay consistent with strength training.

Week ten of Marine Corps training presented me with a mileage PR of 44 miles. While I’ve been able to get all the miles in I feel like my legs might be starting to push back. A new pain in my left shin has me a bit concerned but I think it should subside if I take it easy on my next few runs.

As my mileage keeps increasing I’m learning the importance of post-run recovery, something I’ve almost neglected a little bit in the past.  To make sure I’m recovering properly I’m taking the five-to-ten minutes post-run to stretch out, as well as icing on a regular basis.

Monday: Yoga

Tuesday: Strength Training and 5 miles, easy

Strength Training– 50 minutes

Arms:
3×10 reps of:
Rotational Shoulder Press with 10lbs weights
Alternating Dumbell Rows with 12lbs weights
Tricep Pulls with 15lbs weights
Chest Press on Stability Ball with 10lbs weights
21s with 8lbs weights

3×15 reps Standing Side Leg Lifts
25 calf raises

Abs:
3×1:00 planks
3×0:30 side planks
3×0:45 supine planks
3×0:45 bicycles
3×0:45 bridge

Run:

It was pretty hot and humid on this run but I waited until after work in the hopes that it would be a little bit cooler. My legs were still feeling a bit sore from Sunday’s long run but once I got a mile or so into the run it felt good to be shaking them out a bit.

Plan: 5 miles, easy
Actual: 5 miles in 43:54 at 8:46/mile
Splits:
(1) 9:31
(2) 8:43
(3) 8:37
(4) 8:48
(5) 8:12

Shoes: Asics GT-1000 2
Conditions: 86 degrees, 80 percent humidity

Wednesday: Double run, 8 miles total

Run One:

Plan: 4 miles, easy
Actual: 4 miles in 36:40 at 9:10/mile average pace

I ran an easy pre-workout shakeout run on the treadmill. I had 8 miles on my schedule for today with my first Yasso 800 workout. Since I couldn’t do the whole 8 miles during my normal lunch run I decided to split up the workout with 4 miles easy at lunch and 4 miles at the track after work.

Run Two:

Plan: 4 miles with 4x800m at 4:10 with 400m recovery jog

Actual:
1-mile warmup at 8:54/mile
4x800m-
(1) 3:40
(2) 3:41
(3) 3:39
(4) 3:30
With 400m in between each 800m

Shoes: Saucony Fastwitch 6
Conditions: 90 degrees, 80 percent humidity

This was my first Yasso 800 workout of Marine Corps training and it went very well! I ran them at the track and did a 1-mile warmup to begin. It was extremely hot and humid out so I wasn’t sure they were going to go well but I was pleasantly surprised.

Thursday: Rest

Friday: 8 miles with 5 miles at marathon pace

So this run went much better than expected. I’m still having a difficult time controlling my paces though and I know I really need to work on that but I felt really, really good during this whole run.

Plan: 8 miles with 5 miles at marathon pace (9:10/mile) with 1 mi warmup and 2 mi cool down
Actual: 8 miles in 1:09:46 at an average of 8:43/mile
Splits:
(1) 9:19 (2) 8:51 (3) 8:43 (4) 8:35 (5) 8:24 (6) 8:30 (7) 8:45 (8) 8:37

Shoes: Asics Gel Kayano 19
Conditions: 68 degrees, sunny, low humidity, a bit windy though

Saturday: 5 mile shakeout

It took me awhile to get out the door this morning but once I did I felt really good. Something has been going on with my left shin/knee though and I’m not really sure what that’s all about. I’m going to keep stretching/foam rolling/icing to see if it starts to feel back to normal again.

Plan: 5 miles, super easy
Actual: 5 miles in 44:56 at 8:59/mile average
Splits:
(1) 9:34
(2) 8:52
(3) 8:56
(4) 8:53
(5) 8:38

Shoes: Asics Gel Kayano 19
Conditions: 61 degrees, overcast, windy

Sunday: 18 mile long run

This long run went really well. I ran the first 10 miles with our RW Half Training Group led by Bart Yasso. We took it super easy which was really good because lately I’ve been pushing a little too hard on my long runs. After the 10 miles was done I finished the last 8 on my own. My left shin was giving me some trouble again which accounts for the crazy pacing here but overall I felt pretty good.

Plan: 18 miles, long slow distance
Actual: 18 miles in 2:54:33 at 9:39/mile average
Splits:
(1) 10:29 (2) 9:57 (3) 9:47 (4) 9:50 (5) 10:02 (6) 9:58 (7) 9:55 (8) 9:39 (9) 9:35 (10) 9:37 (11) 9:56 (12) 9:16 (13) 8:55 (14) 9:04 (15) 9:38 (16) 9:48 (17) 9:32 (18) 9:33

Shoes: Asics Kayano 19
Conditions: 50 degrees, sunny

Weekly Mileage Total: 44 miles

See all training recaps here.

Marine Corps Marathon Training Week Six

I mean, basically.

I mean, basically.

Last week I came to a crossroads with my training. I was concerned about my pacing on my runs because I was running much faster than the prescribed pace. I wasn’t sure if I should adjust my goals for Marine Corps and maybe set a more aggressive time goal, or if I should scale back and stick with the plan of breaking-4:15. While I haven’t really decided yet on a more aggressive goal, I have readjusted my paces to accomodate my more comfortable, faster running. I know I still need to take it down a notch with my “easy” runs but I’ve decided to run my marathon pace runs at 9:05/9:10-mile instead of 9:44/mile. So far so good!

Monday: Rest/XT day

  • 50 minutes of Vinyasa flow yoga

Tuesday: 6 miles, hill workout

The schedule called for a hill workout today so I decided to run up 10th Street at work and my roommate joined me. I haven’t done this workout in a few months so I was fully expecting it to be pretty rough. While the 1-mile hill ascent was pretty rough and very slow I was surprised that it didn’t feel completely impossible.

I did this workout almost once a week when I was training for Big Sur and it definitely helps to build speed, strength, and improve form. While Marine Corps isn’t even close to being as hilly as Big Sur I think it will help to build more speed.

Plan: 6 miles, hills
Actual: 6 miles in 56:14 at 9:22/mile pace
Splits:
(1) 8:54/mile warm up
(2) 9:59/mile hill ascent 500 ft elevation gain
(3) 9:22/mile more hill
(4) 9:19/mile
(5) 9:04/mile
(6) 9:36/mile cool down on the trail

Shoes: Asics Gel Flux

Wednesday: 4 miles, easy

It was insanely gorgeous out today: 70 degrees, sunny, and zero humidity. I was supposed to run an easy 4-miler but I was feeling so good that I made it into a progression run instead.

Plan: 4 miles, easy (10:32/mile)
Actual: 4 miles, progression, in 33:35 at 8:23/mile
Splits:
(1) 8:53/mile (2) 8:24/mile (3) 8:21/mile (4) 7:57/mile

Shoes: Asics Gel Kayano 19
Conditions: 70 degrees, zero humidity, sunny

Strength Training- 1 hour

Arms:

3×12 reps of rotating overhead presses (10lb weights)
3×12 reps of rows
3×12 reps of tricep extensions
3 sets of 21s- this is a workout my cousin showed me where you do 7 forearm raises, 7 bicep curls, and 7 overhead presses, with no rest in between

2×20 sec of isometric chin-ups

Abs:

2×45 seconds of:
Bicycles
Planks
Side Planks
Bridges
Supine planks

50 crunches

Thursday: Rest

Friday: 6 miles, with 2 miles at marathon pace (9:05/mile)

After going back and forth about what my goal marathon pace should be I decided to try out a new pace on today’s MP run. Last week I ran this same run with my two MP miles at 8:45/mile which is completely unrealistic because I won’t be able to hold up that pace for 26.2 miles. This week I tried for 9:05/mile and felt great but it’s still significantly faster than my plan’s goal MP of 9:44/mile.

Plan: 6 miles with 2 at MP (9:44/mile)
Actual: 6 miles with 2 at new MP (9:05/mile)
Splits:
Mile 1 and 2- warmup at 9:31/mile pace
Mile 3 and 4- MP at 9:05/mile
Mile 5 and 6- cool down at 9:31/mile

Shoes: NEW Asics Gel Kayano 19

Saturday: 4 miles, pre-long run shakeout

Running in the Poconos is tough! Went for a very easy early morning shakeout with my roommate. The route we took was extremely hilly and hard but it was very quiet and relaxing.

Sunday: 18 miles, long slow distance

This run was a bit tougher than I thought it was going to be. I think it was mostly because of my lack of sleep this weekend and I forgot to take my allergy meds before the run. Then, halfway through the run it started to downpour which really sucked at first but once I got going it wasn’t too bad. My roommate ran the first half with me for her training and I have to admit I was pretty jealous she got to finish at 9 miles. Overall it wasn’t a terrible run but I was zonked at the end.

Plan: 18 miles, long slow distance (10:32-11:00/mile pace)
Actual: 18 miles in 2:52:27 at 9:34/mile pace
Splits:
(1) 9:27 (2) 9:30 (3) 9:22 (4) 9:17 (5) 9:30 (6) 9:43 (7) 9:45 (8) 9:47 (9) 9:44 (10) 9:43 (11) 9:26 (12) 9:31 (13) 9:17 (14) 9:31 (15) 9:59 (16) 9:50 (17) 9:44 (18) 9:22

Shoes: New Asics Gel Kayano 19
Conditions: 64, humid, rain – Ran on a gravel rail trail

Weekly mileage total: 38 miles

See all training recaps here.

Marine Corps Marathon Training Week Five

LVRR 5K 2This was another busy week of training but it went well. I went back to boot camp on Monday night for strength training- I hadn’t been in a few weeks due to scheduling conflicts- but it felt good to be back. The only problem is the session left me with dead legs for practically the whole week. It didn’t help that I had a high mileage week last week too and decided to run a 5K Wednesday night but my legs were thankful for the full rest day on Thursday

Monday: XT

Vinyasa flow yoga class- 45 minutes

  • Was able to do a full backbend. Yay!

Boot camp- 40 minutes

  • Did four circuits of no repeat exercises

Tuesday: 4 miles, easy

My legs were absolute DOMS (delayed onset muscle soreness) city after yesterday’s double strength training workout. I went on the run with my roommate who was also really sore from yesterday’s workout too so we decided to take it super easy. Then, the route we took had us go straight through Musikfest (a week-long outdoor music festival in Bethlehem) and there were so many people we had to dodge for about 1.5 miles. But it was good, we needed to take it easy.

Plan: 4 miles, easy
Actual: 4 miles in 37:40 at 9:25/mile pace
Splits:
(1) 9:42/mile
(2) 9:24/mile
(3) 9:00/mile
(4) 9:24/mile

Shoes: Asics Gel Kayano 19
Conditions: 70 degrees, overcast

Wednesday: Double run day, 6 miles total

Run 1- 3 miles easy

Went for my first run of the day at lunch. I had 6 miles total on the schedule today but I wanted to run the free 5K in the parkway at night so I decided to split up my miles. My legs were still pretty tired from Monday’s strength training (pathetic, I know) so I may have to re-think doing a double strength training day going forward.

Plan: 3 miles, easy
Actual: 3 miles in 24:48 at 8:16/mile (kind of too fast)
Splits:
(1) 8:58/mile
(2) 8:10/mile
(3) 7:40/mile

Shoes: Asics GT-1000 2 (not loving these)

Run 2- 3.1 miles at the Lehigh Valley Road Runners Summer Series 5K

I ran the Lehigh Valley Road Runners free 5K in the Parkway and felt really good. I went to this with the intention of not racing AT ALL and trying to just jog it, maybe 9:20/mile pace. Well, that didn’t happen. I ended up going faster than intended but definitely still not racing. I had more in the tank for sure at the end but I had a lot of fun. Just a fun little Wednesday night race!

Plan: 3 miles, super easy
Actual: 3.1 miles in 26:04 at 8:24/mile pace
Splits:
(1) 8:22/mile
(2) 8:24/mile
(3) 8:34/mile

Shoes: Saucony Fastwitch 6

Thursday: Rest

Friday: 6 miles with 2 miles at Marathon Pace

I was really happy with the results of my first marathon pace run. I was supposed to do 6 miles with 2 miles at marathon pace, which for the break-4:15 plan is 9:44/mile. Well, my paces lately have been much faster than the paces my plan has been calling for so I decided to make some adjustments.

Plan: 6 miles with 2 miles at marathon pace (9:44/mile)
Actual: 6 miles with 2.4 miles at “marathon pace” (8:41/mile)
Splits:
20 min warmup at 9:13/mile pace, roughly 2.06 miles
20 min at marathon pace, 8:41/mile, roughly 2.40 miles
15 min cool down at 9:13/mile pace, roughly 1.6 miles

Shoes: Asics Gel Kayano 19
Conditions: indoors, I did this workout on the treadmill so I would have better control over my paces.

Saturday: 4 miles, easy

I was helping to cover Worlds for Runner’s World all morning so I didn’t get out to do my run until the early evening. I felt pretty good but it was extremely hot out. The sun was strong but it wasn’t as humid as it has been.

Plan: 4 miles, easy
Actual: 4 miles in 35:01 at 8:45/mile pace
Splits:
(1) 9:18/mile
(2) 8:35/mile
(3) 8:50/mile
(4) 8:17/mile

Shoes: Asics Gel Kayano 19

Sunday: 16 miles, long slow distance

Today’s long run was a lesson in pacing. I did the first 10 miles of my long run with a group training for our Runner’s World Half. I felt pretty good but was very tired because we started early. We did the run on a rail trail and I was running with one of my coworkers who set a much faster pace than I’m used to for long runs and it showed toward the end of my run where my pace slowed drastically. I was kind of disappointed in myself during this run. I’m usually much better at holding a steady pace so maybe I’m better off doing long runs solo. After doing 10 with the group I added on with four of my coworkers to get the 16. I was completely cooked at the end.

Plan: 16 miles, long slow distance (10:40-11:30/mile pace according to my plan)
Actual: 15.6 miles in 2:25:37 at 9:20/mile pace
Splits:
(1) 8:55 (2) 8:47 (3) 9:03 (4) 8:58 (5) 9:22 (6) 9:22 (7) 9:28 (8) 9:16 (9) 9:31 (10) 9:46 (11) 9:48 (12) 10:03 (13) 9:06 (14) 9:28 (15) 9:31 (16) 5:11 (for 0.60)

Shoes: Asics Gel Kayano 19

Weekly mileage: 36 miles

See all training recaps here.

Marine Corps Marathon Training Weeks Three and Four

My home for the past week!

My home for the past week!

First off I have to apologize for the temporary blogging hiatus! I was on vacation with my family and was trying to completely unplug (OK, I sent out a few tweets here and there) but I really wanted my time away to be spent with family, friends, and the beach so I missed blogging about week three of Marine Corps training. But not to fret, luckily in these past two weeks of training I’ve learn A LOT so I have a quite a few blog post ideas in the works for the upcoming weeks. Also, I can’t even believe it but Hood to Coast is only a few weeks away so I’ll be writing updates about that (including my packing list, fave Nuun flavors that’ll keep me going long, and much more).

Anyway, training for Marine Corps has been going very well. My paces are far faster than what I was doing when training for Big Sur (more on that later) and I should probably take it easy to keep my goals in perspective but I’m having way too much fun with my newfound speedy legs. I’m also proud to report that I didn’t miss A SINGLE training run during my vacation. My runs weren’t exactly in order but I got all of the miles in, so I’d say that’s a win. The beach air was a refreshing change from the humidity and heat wave we had a few weeks ago so I was feeling really good.

Week Three- July 22 – July 28

Monday: Rest Day

Tuesday: 2 runs, 1 day

Run #1- This was my first lunchtime run in awhile and it might be my last for the summer. It was so incredibly hot and I just felt pretty bad the whole time. I had to split up my runs today and do a double because I’m going to a group run tonight that’s only doing 3 miles, I have 6 on my training plan.

Plan: 3 miles easy
Actual: 3 miles in 26:13 at 8:44/mile pace
Splits:
(1) 8:50/mile
(2) 8:33/mile
(3) 8:12/mile

Conditions: 81 degrees sunny and 65 percent humidity
Shoes: Asics Kayano 19

Run #2- Did an easy group run out of the local running store tonight. It was a lot of fun too! Newton running was sponsoring the run and we ran 1.5 miles out to the Little Lehigh River with a cup, had to fill the cup with water, and then run back to the store dropping as little water a possible. I have no idea what my splits were but it was a blast!

Plan: 3 miles, easy

Actual: 3 miles in 27:00 roughly 9:00/mile pace

Wednesday: 3 mile track workout

It was a beautiful night for a track workout! My right hip flexor has been super tight so I decided to take it a little easier on the intervals. I wasn’t sure what I was going to do for the workout when I first got to the track since my plan only called for 3 miles, easy but I decided on 2×400, 2×800, 2×400.

Plan: 3 miles, easy (10:40/mile according to my training plan)
Actual: 3 miles in 25 minutes at 7:41/mile pace
Splits:
1-mile warmup at 8:55/mile pace
400m- 1:42
400m- 1:43
800m- 3:40
800m- 3:33
400m- 1:41
400m- 1:40

Conditions: 72 degrees, strong headwind
Shoes: Saucony Fastwitch 6

Thursday: 6 miles, easy

It was absolutely perfect running weather today at lunch. I thought I was going to run before work but when I realized it was only going to be 65 degrees at lunch, I opted to wait. It was supposed to be a rest day and my plan had me running 6 on Friday but I’m traveling a lot tomorrow so I didn’t want to be extra tired.

Plan: 6 miles, easy
Actual: 6 miles in 53:46 at 8:57/mile pace
Splits:
(1) 9:24/mile
(2) 8:54/mile
(3) 9:00/mile
(4) 8:55/mile
(5) 8:45/mile
(6) 8:45/mile

Shoes: Asic GT-1000 2s
Conditions: PERFECT! (65 degrees, overcast, basically zero humidity)

Friday: Rest/Travel Day

Saturday: 3 mile shakeout and strength training

I went to the gym with my sister so I did my 3 miles on the treadmill. I felt like I could have gone forever but needed to save some juice for Sunday’s long run. Not really sure what my splits were exactly but I felt great.

Plan: 3 miles, easy pace
Actual: 3 miles in 26:38 (8:52/mile pace)

Shoes: Asics GT-1000 2

Strengthening: I did two circuits of the standard core routine followed by 2×12 rows with 10lb weights and 2×8 rotating shoulder presses with 10lb weights.

Sunday: Unintended rest day to spend with the family, moved my long run to Monday.

Week Four: July 29 – August 4

Monday: 13-mile long run

I was supposed to do this long run yesterday but I’m on vacation and thought, why not do it Monday? Also, my right hip has been feeling a little funky lately, very tight and sore, so I thought I could benefit from the extra rest day. So I did it today and felt great. The majority of my run was along the ocean and through the harbor and by Nubble Light House. I felt really strong and this actually ended up being a 2-minute half-marathon (unofficial) PR.

Plan: 13 miles, easy
Actual: 13 miles in 2:00:15 at 9:15/mile pace
Splits:
(1) 9:48/mile (2) 9:11/mile (3) 9:23/mile (4) 9:18/mile (5) 9:10/mile (6) 9:02/mile (7) 9:29/mile (8) 9:23/mile (9) 9:13/mile (10) 9:16/mile (11) 9:23/mile (12) 9:05/mile (13) 8:35/mile

Shoes: Asics GT-1000 2
Conditions: 66 degrees, overcast

Tuesday: 3-mile shakeout run

This was supposed to be a post-long run shakeout but I just felt so great so I decided to kick it up a notch. I was also running along the ocean so that got me pretty excited for the run too.

Plan: 3 miles, easy shakeout
Actual: 3 miles in 24:47 at 8:15/mile pace
Splits:
(1) 8:46/mile
(2) 8:13/mile
(3) 7:45/mile

Shoes: Asics Gel Kayano 19
Conditions: 70 degrees sunny, no humidity

Wednesday: 6 miles

This was another really great vacation run. I ran to the harbor and onto this little island full of trails. I stopped a few times just to take in the sights but it was absolutely beautiful.

Plan: 6 miles, easy
Actual: 6 miles in 52:43 at 8:47/mile pace
Splits:
(1) 8:57/mile
(2) 8:44/mile
(3) 9:16/mile (trail mile, I’m really slow on trails)
(4) 9:01/mile
(5) 8:29/mile
(6) 8:14/mile

Shoes: Asics GT-1000 2
Conditions: 70 degrees, zero humidity, slight headwind, and sunny

Thursday: Rest Day with 2.5-mile beach walk

Friday: 5 miles, hills

I did my 5-mile lighthouse loop run this morning and felt really good. I thought it was going to be a bit cooler out but it was pretty humid so I was dripping by the end of the run. In the last mile though I felt a bit of a cramp in my left hamstring which made me stop to stretch but after stretching it felt fine, thank god.

Plan: 5ish miles easy
Actual: 5.05 miles in 43:47 at 8:40/mile pace
Splits:
(1) 9:06/mile
(2) 8:41/mile
(3) 8:39/mile
(4) 8:34/mile
(5) 8:22/mile

Shoes: Asics Gel Kayano 19
Conditions: 69 degrees, overcast with 87 percent humidity

Saturday: Rest Day

Sunday: 10 mile, long run

I took a nice early morning run around my hometown before traveling back to PA. I just did my usual out and back and felt really great. The temps were absolutely perfect and there was nearly no one on the road.

Plan: 10 miles, easy
Actual: 10 miles in 1:29:44 at 8:58/mile pace
Splits:
(1) 9:01 (2) 8:58 (3) 9:03 (4) 9:14 (5) 8:36 (6) 9:00 (7) 8:54 (8) 9:14 (9) 8:54 (10) 8:46

Shoes: Asics Gel Kayano 19

Week Three Mileage: 18 miles

Week Four Mileage: 37 miles

See all training recaps here.