Half Marathon Training: Week 5

After an awesome trip to San Diego and a PR race, this week was all about recovery.  I had an easy week and really didn’t run too much, which was good since work was crazy busy with local meetings and late dinners.

Monday: 20 minutes Foam Rolling & Stretching – Actual: 20 minutes of Yoga including about 5 min of foam rolling


Tuesday: 20 minutes Foam Rolling & Stretching – Actual: 20 minutes of stretching & lots of walking around in 3.5 inch heels


Wednesday: 60 minutes on bike – Actual: Happy National Running Day – 2.12 miles first thing in the morning 18:55 – 60 minutes on the bike, 20.3 miles, more walking around in 3.5 inch heels

National Running Day, I Run Because, June 4, 2014

Thursday: 30 minutes of strength training  – Actual 30 min: 2 sets of 12: Dead lifts, dumbell rows, bicep curls, tricep pushups, wood choppers, tricep dips, alternating near lunges with weights, jumping jacks, burpees, Russian Twist with weights (50), crunches (50) Reverse crunches (50) and 5 minutes of plank

Friday: Easy Recovery Run – Actual: 3.1 miles in 27:56 and stopped halfway to get cat food because I was too lazy to go the night before – oops 😉

Sunrise Run

Saturday: Rest Day – Actual: Took rest day, but did 30 squats too LOL

Sunday: 45 min run – Actual: 5.1 miles in 45:05

And now training starts back up in earnest, the first half of the SF Marathon is coming up soon.

Have a great week!

Half Marathon Training: Week 4

This week was an odd week, starting off with a holiday and then I was traveling pretty much the full week so I didn’t exactly adhere to my plan – oops ;).

Monday – Easy Recovery Run

I woke up with sore legs from the long run the day before and didn’t feel right so I decided to just skip the run this day and hung out in the pool for the majority of the day.

Tuesday – Rest Day

I took a red-eye to Atlanta so I was supposed to rest, but I ended up doing about 20-30 mins of yoga and then a nice 2.4 mi run on the treadmill in the afternoon between meetings.

Wednesday – 45 min run – 8:45/9:00 min pace

Ended up doing 53 mins – 5.7 miles – 9.20min pace – includes a 1/4 mile walk in mile 3.  It was super hilly & 100% humidity. Oh and I walked and was on my feet in 4 in heels from 7am until 11:30pm 🙂

Humid, Run, Buckhead, Georgia, May, 2014
This is what it looks like after a super humid run – my hair was straight before I left!!

Thursday – Rest Day

I actually did not exercise per say – but I was on my feet in those darn heels again – LOL – from 6:45p until I changed at the airport around 4:30p.

Friday – Easy Run – 9-10:00 pace, sprinkle in 2 minute pick ups to race pace effort x 4-5.

This didn’t happen, instead I worked, rode in the car for 5.5 hours and then walked the RnR San Diego expo.

Saturday – Walk around expo a bit, keep legs loose

Actual: 3 mile run with Meb (so much fun, recap coming) – I forgot to turn on my Garmin until late so I only registered 2.82 miles, 25:09, 8:54 average pace.  Walking around La Jolla & then Little Italy area of SD.

Hanging out in La Jolla Cove
Hanging out in La Jolla Cove
San Diego Marina
San Diego Marina

Sunday – Rock n Roll San Diego Half Marathon

I finally, after 18 half marathons, achieved goal #1 for my half marathon training!!  I ran my first sub 2 hour race. Recap coming on that!

Now, my next goal is to conquer the hills of San Francisco in about 7 weeks.

Half Marathon Training – Week 3

Week 3 didn’t exactly go as planned, I was pretty tired after 2 weekends of back to back runs.  I was sore and could definitely feel that I hadn’t taken a full rest day.

Beautiful skies all week
Beautiful skies all week

So here’s the week in review – One week until the Rock n’ Roll San Diego 1/2 Marathon.

Monday – Easy Recovery Run – 35:24, 3.35 miles total – 10:33 average – 1.25 mi run, .5 mi walk, 1.25 mi run, .35 walk

Tuesday – Strength Training – 30 min

3 sets of 12 reps with 8 lb DB (dumbbells) DB Squats DB Chest Press DB Chest Fly Deadlifts DB tricep kickbacks/extensions DB bicep curl DB alternating lunges DB lateral raise (5lb) DB shoulder press (5lb) Crunches Reverse Crunches Low bicycles Double leg raises

Wednesday – Tempo Run, 45 min total, 15 min warm-up, 20 min “comfortably hard”, 10 min cool-down.  Actual: Total 5.39 miles, 57:38, first 4.10 miles 8:50 average, walked the last 1.29 miles.

I don’t know what it is about the Tempo Runs, but they are sooo hard for me. And my legs were dead by this point.

Unscheduled Rest = Yoga & a kitty making sure I'm doing it right :)
Unscheduled Rest = Yoga & a kitty making sure I’m doing it right 🙂

Thursday – was supposed to be 45 min run around 8:45/9 min pace.  Actual: unscheduled rest day & 20 min of yoga

No hills mean using what you do have - Pedestrian overpasses
No hills mean using what you do have – Pedestrian overpasses

Friday – Hill repeats – Actual: 35 min, 12 repeats up the pedestrian overpasses, run up & walk down, 1 mi warm up & cooldown Total: 3.07 miles  Legs felt better but still a bit tight

Saturday – Scheduled rest day with foam rolling & stretching – Actual: 50 min deep tissue massage, 4.15 mile hike thru Sabino Canyon in Tucson.

Hiking, Sabino Canyon, Tucson, Arizona, springtime
Hiking in Sabino Canyon near Tucson

Sunday – 1:40 min run, 15 min warm-up, 60 min at 8:50 pace, 20 min at 8:45 pace, 5 min cool-down. Actual: 1:39:26, 11:01 miles, 9:02 average.  9:24, 9:17, 8:51, 9:04, 9:01, 8:46, 9:10, 9:14, 9:11, 8:29, 8:54.

As you can see I had a hard time maintaining pace this morning.  I woke up with sore legs and while it wasn’t a problem at first, it was a challenge to get down under 9 min miles most of the run.  Although, based on today’s run, I am on pace to achieve my goal so I’m happy.  Now to see what happens next week :).

Weekly Totals:

23 miles running, 4 miles hiking, 30 min strength training, 10 min stretching


Half Marathon Training Weeks 1 – 2

I mentioned this in my last post but I’ve decided to focus on my half marathon time for the rest of the year and focus on getting stronger and hopefully faster before training for my next marathon.

I’ve worked with 3 different coaches over the last year and a half and I think I’ve finally found someone who is going to be the best fit for my goals, etc.  It also helps that for the first time in a long time, I’m finally mostly healthy so I can actually focus on things other than just endurance.  Focusing on the half marathon for an extended period of time, gives me a lot more flexibility in my workouts, I don’t have to worry about doing 20+ mile runs in the extreme heat this year – yea!!

Now why do I work with a coach?  I equate it to having a personal trainer, someone there who will motivate me, push me and keep me accountable.  I have run a lot of races, so could I do my own training plan? Sure, but I really like having someone with more experience do it for me.

My newest coach, is also my physical therapist and thus, knows me and my injuries well so I think that it is a pretty good fit.

My schedule is given to me via an app/website called Training Peaks, at first I wasn’t very impressed, but now that I’ve started using it pretty consistently, I like it.  I can download my workouts from my Garmin.

Week 1 (May 5 – 11)

Sunrise Run

Mon: Easy Recovery Run 30 min – I did 2.85 mi in 31:17 – tried to keep low heartrate but didn’t succeed – ended up walking a lot to keep it down

Tues: 30 minute Core Work out

Wed: 45 min run – negative splits – 5.08 mi – 9:09, 9:08, 8:57, 8:48, 8:22 and then 7:45 for the .08 mi

Thur: 30 min Leg Strengthening Workout – 3 sets of 12

Fri: Rest Day

Sat: Night Run 10K – Read more about that here 🙂

Sun: 75 min run 9:30 – 10 min pace – actual 7.86 mi – 10:07, 9:47, 9:39, 9:39, 9:37, 9:23, 9:18, last .86 8:57

Total: 22 miles running, 60 min cross training

Week 2 (May 12 – 18)

midrun selfie

Mon: Rest Day

Tues: Tempo Run – didn’t quite work out the way it was supposed to – I wanted to run on the treadmill at work, but they were all full so I went outside, my Garmin says it was only 84 but it felt way hotter and so windy.  I ended up walking a lot so 5.01 miles 45:01

Wed: 30 min Negative Split Run – 3.46 mi – 9:16, 8:46, 8:16, last .46 8:04

Thur: Strength Workout: 30 minutes – 3 x 12 reps of each of these :

Squats, One arm rows, modified push-ups, overhead presses, bicep curls, burpees, tricep dips, crunches, reverse crunches, side arm plank with hip touch, tick tocks, superman

Fri: Was supposed to be spin class but I don’t belong to a gym so I used my dad’s total gym bike for 50 min/18.3 mi

Sat: Hill Repeats – 2.3 mi warm-up, 1.78 mi hill repeats (90 sec up, 3 min down) x 6, 2 mile cool-down walk

Sun: 75 min run 9:30 – 10 min pace – again a bit faster than I was supposed to be – negative splits 9:41, 9:44, 9:23, 9:09, 9:13, 8:54, 8:54, 8:28, last .2 8:11

Totals: 20.5 mi run, 18.3 mi bike, 30 min strength workout

All in all both weeks went well.  My legs are tired, but I feel really good, surprisingly good. Now let me find some wood to knock on – LOL. A little recovery in & by the pool and I’m ready to start week 3 🙂




Marathon Training

I leave today to travel to the Eternal City, Rome, Italy for my 3rd marathon.  I’m both excited and nervous. All 3 marathon training cycles have been wrought with a few Burnt Toast moments…

My first marathon was supposed to be the New York City Marathon in 2012.  I trained, tapered, went to NYC, actually managed to pick up my packet & number and then returned home after the race was cancelled.

I managed to get into the 20th Anniversary Walt Disney Marathon, but tweaked my knee in an extreme downhill race in Fountain Hills, AZ about a month before the race, and even worse, I went out for a short run 2 weeks before the race and felt like my foot was broken.  So forced taper it was, but I was able to run the race and even better felt better after the marathon than I did before!! Who would have thought?

20th anniversary disney marathon

Considering it was 85 degrees and about 80% humidity, and I was still in minor pain 2 days before the race, I was pretty happy with my time of 5:09.  I ran walked using 1:1 intervals and walked most of mile 25 before running it in.

Then I ran 3 more half marathons in 6 weeks and ended up with plantar fasciitis.  Big suprise there. 🙂

I claimed my NYC entry for 2013 and started training.  I upped my run/walk interval – I’m a huge fan of Jeff Galloway’s Run Walk Run method (more on that in a future post) – to 2:1, got a coach & a nutritionist and was determined to drop my marathon time.  As I ran thru the summer and got closer to my second marathon, a disturbing trend was developing…the hamstring pain that was previously just a minor nag, was becoming more and more of an annoyance and not just when I was running.  It was starting to become where I was in pain the majority of my day.  I continued running, as we runners do, and did in fact run the  2013 ING (last year for ING) New York City Marathon with over 50,000 other runners.  It was absolutely amazing and I dropped 35 minutes from my first marathon!!  This was doing 2:1 intervals pretty much the whole way, although, I did do a bit more walking in mile 18 before getting my act back together & finishing strong.

NYCM 13 Post Race Photo

Fast forward to now…I’ll post more on my hamstring again in future posts. I started training for the Rome Marathon on January 1 and 12 weeks later will run marathon #3.  This time, after dealing with my hamstring and doing PT, getting a new coach, etc. it was determined that the run/walk/run method that I loved was causing me more pain. So I started running straight after 2 months off.

Running is never easy, but when you are so used to one method, a new one is even harder.  11.5 weeks later and I still struggle to not walk during a run, short or long.  I know I am capable but the run/walk/run mindset was one that I religiously practiced for almost 3 years.

I will never forget the first time in over a year, I when I ran completely pain free!!  It was such an amazing feeling and almost weird having had some sort of pain during every run all thru 2013.

I have been so incredibly fortunate to be able to run all of my marathons so far in amazing places.  Walt Disney World, New York City and now Rome.  In the end, as much as I have time goals and to run a certain way, I am so grateful for the opportunity to get to do this and not only that, I get to do it in amazing places!!

Do you like to travel for races?