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Category: Weekly Recap

2016 Chicago Marathon Training Week 1

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

WeeklyWrap

2016ChicagoMarathonRecap1

Chicago Marathon training is here!  I am excited (and nervous) to be training using the Hansons Marathon Method.  In a nutshell, this training is based on the concept of cumulative fatigue. You train your body to run often so that you are frequently running on tired legs.  The idea is to run this way so that during the last miles of a race you are prepared to push through the final miles. These plans are 18 weeks and have you running 6 days (easy, speed/strength, tempo, and long runs) a week with one rest day.   Sounds exhausting right?  I know, I know.

Week #1, June 6-12

Monday:

  • PLAN – OFF
  • ACTUAL – OFF

It was the first day of summer break!  I did errands and took it easy the rest of the day.

This is how I was feeling too.

2016ChicagoMarathonRecap2

Tuesday:

  • PLAN – OFF
  • ACTUAL – OFF

I woke at 4:30am to make it to TRX.  Well, I got to the gym and there was a problem with the key so no one was able to go inside.  I went home and went back to sleep.

Later that day I got a special delivery from Running Warehouse.  It was my order with 4 pairs of Brooks PureFlow 4.  For some reason the Launch were not working out for me so I went back to my other favorite shoes.  They’re on sale and I am tempted to buy more pairs.

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Wednesday:

  • PLAN – OFF
  • ACTUAL – OFF

I got a massage and it felt wonderful.  The masseuse mentioned that I was tensed (mostly in the shoulders).  I have appointments to get one every two weeks and I know they will help me during marathon training.

Thursday:

  • PLAN – 6 easy miles, 10:15-11:30 pace
  • ACTUAL – 6.02 miles @11:07 average pace

First official run of marathon training.  Felt tired and I was glad it was an easy run.  Later in the evening I attended a “Marathon Training Prep with Bart Yasso”.

Lola wants to make sure I stretch prior to my run.

2016ChicagoMarathonRecap4

Friday: 

  • PLAN – 6 easy miles, 10:15-11:30 pace
  • ACTUAL – 6 miles @10:50 average pace

Got a late start to my run.  By the time I was ready to head out, it was HOT so I went to the gym. I alternated a different song for paces 11:07, 10:43, and 10:21.  I enjoy the variety and before I know it, I am done with my run.

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Saturday:

  • PLAN – 8 easy miles, 10:15-11:30
  • ACTUAL – 7.02 @11:08 average pace

It was a HOT one with CES.  I am a pacer for the 10:30 red group and run with two other pacers (1 blue and 1 red).  The difference between those two colors is that the red group runs one more mile than blue.  I am supposed to run with another pacer but she was asked to run with the blue group because it is a larger group than red.  They were scheduled to run 6 miles and when they turned around at 3 miles, I kept running to run another 1/2 mile and then turn around to add that extra mile to my run.  Well, I got so HOT and took many walking breaks.  I could not find the rhythm I had going during the first 3 miles and was so happy when I was done with my run.

Sunday:

  • PLAN – 6 easy miles, 10:15-11:30
  • ACTUAL – 6:02 @11:13 average pace

The weather was so much better than yesterday.  A big difference of about 30 degrees.  I started off too fast and then slowed down on my way back.  Also, the headwind bothered more than I wanted it to.  

Later that evening I finished reading “After You”.  I’ve already read the book and saw the movie for “Me Before You”.  Great book and movie!

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Week 1 went well.  All of my run were easy so that helped.  Next week I start on my speed workout which consists of 12 x 400s.  Should be interesting.

Total mileage for the week: 25.06 miles

Total mileage for this training cycle: 25.06 miles

Total mileage for the year: 508.12 miles

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RnR NOLA Week 4

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

WeeklyWrap

RnRNOLARecap

*Week #4, December 28-January 3

Monday:

  • PLAN – 6 miles all easy effort
  • ACTUAL – Skipped.

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It was gross outside.  No way was I going to run outside and risk falling.  🙂  I could have gone to the gym but still no.  I did this workout on Tuesday.

Tuesday:

  • PLAN – Cycle Zone and Body Works Plus Abs
  • ACTUAL –Skipped both classes but did run 8 miles @10:37 average pace

I skipped my workouts to do the one from yesterday.  I alternated 2 minutes/3 minutes @10:00; 10:21; and 10:43.  Took a break after mile 5 to get more water and to move to another treadmill because these two women next to me were constantly talking and annoying.  I gave them dirty looks but they must not have been dirty enough because they kept talking.  Go figure that I ran into them later in the locker room.  I ran 2 extra miles to finish the month with 80 miles. That’s what I get for skipping workouts.

Wednesday:

  • PLAN –2 miles warm up (10:00-10:45), 2 minutes around 8:30 with 3 minutes recovery and repeat until you get 2 miles, 1 mile cool down @ 9:00-9:30
  • ACTUAL – 5 miles @10:46 average pace

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My last run of 2015.  Miles 1 and 2 were done @10:43.  2 minutes were done at 8:27; 8:20; 8:20; 8:20; and 8:20 pace while recoveries were done walking @17:08 pace.  Last mile I alternated 2 minutes/3 minutes @8:57; 9:05; and 9:14.

The 8:20 did not feel too hard.  I could have gone faster to 8:13 but legs were tired from yesterday.  Next time I’ll try it.  I did stop to walk for a few seconds during the last mile.

Thursday:

  • PLAN- OFF
  • ACTUAL- OFF

Friday: 

  • PLAN – OFF
  • ACTUAL- OFF

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I went out for a walk.  It wasn’t too cold.  I stopped at Target and ended up buying about $40 worth of stuff.  I actually get bored walking (would rather run) but I actually enjoyed this walk.  

Saturday:

  • PLAN- 10 miles
  • ACTUAL- 9.02 @10:39 average pace

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Another cold day but not too windy.  Some ice on the path which made us take it a little slower. About 15 seconds slower than last week but felt much better today.  Again, the last mile was tough but I pushed through to finish my run.  Overall, still very pleased with this run.  Splits are:
Mile 1-10:41
Mile 2-10:32
Mile 3-11:00
Mile 4-10:19
Mile 5-10:23
Mile 6-10:56
Mile 7-10:41
MIle 8-10:27
Mile 9-10:48

Later that evening I did some stretches and foam rolled.  My coach reminded me that I need to do this every single day.  🙂  Lola loves to keep me accompany.

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Sunday:

  • PLAN- Yoga
  • ACTUAL- Did not make to class.

Don’t forget to enter my two giveaways.  Click on the pictures to go to the sites.

Giveaway9 Giveaway10

Back to work tomorrow.  It’s been a fun and relaxing two weeks at home but I am looking forward to getting back to my routine.  Today I made some meals for this week, oatmeal for breakfast and quinoa with corn and chickpeas for lunch.  Now the countdown starts for Spring Break in April!

RnR NOLA Week 2 and 3

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

WeeklyWrap

My first week of training went well.  Weeks 2 & 3 went OK.

RnRNOLARecap

*Week #2, December 14-20

Monday:

  • PLAN – 5 miles all easy effort
  • ACTUAL – 5.02 miles @10:13 average pace

This run was so much better than last week.  I went to a meeting after school and when I went outside, I saw these ominous looking clouds and decided to skip my run and go home.  Well, once at home I felt guilty about missing my run and then just went for it.  It was a great run!  It always happens that my best runs are usually the ones I want to skip.  Splits are:
Mile 1-10:16
Mile 2-10:27
Mile 3-10:20
Mile 4-9:48
Mile 5-10:16

So weird to start and end at the same pace.

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Tuesday:

  • PLAN – Cycle Zone and Body Works Plus Abs
  • ACTUAL –Skipped both classes.

My alarm did not go off in the morning so I did not make it to spinning.  Then I stayed after school to volunteer for Ornament Night.  It was a fun night and I enjoyed seeing the parents with their children having a good time.

I did win two M80 Roller from Carlee’s 12 days of Christmas Giveaways!  I had been sending so many tweets hoping to win one of the prizes.  All of that tweeting definitely paid off!

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Wednesday:

  • PLAN –2 miles warm up (10:00-10:45), 2 minutes around 8:30 with 3 minutes recovery and repeat until you get 2 miles, then 1 mile cool down
  • ACTUAL – 5 miles @11:42 average pace

This was the same workout from last week.  2 miles warm up @10:55.  2 minutes run were @8:32, 8:39, 8:39, 8:39, 8:39.  3 minutes recovery were at walking pace.  As for cooldown, .50 was @10:55 and .50 @10:32.

Thursday:

  • PLAN- 4 miles negative splits
  • ACTUAL- Did not run.

I met a friend for dinner and it was nice to catch up.  I had some delicious deep dish pizza and a chocolate martini.  I am a big fan of the apple martinis but this chocolate one was DELICIOUS.

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Friday: 

  • PLAN – OFF
  • ACTUAL- OFF

Last day before winter winter.  Had a great day at school with the kiddos and received lots of presents from them.  I do not expect any presents from them but just to show up ready to learn.

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Saturday:

  • PLAN- 8 miles
  • ACTUAL- Did not run.

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I kind of wanted to do my run but my body did not.  I slept in which felt great and woke up at 8:30.  However, I stayed in bed for a few more hours.  Lola was tired too.  Eventually I did get up to go to a family holiday party.

Sunday:

  • PLAN- Yoga
  • ACTUAL- Did not make to class.

Week #3, December 21-27

Monday:

  • PLAN – 6 miles all easy
  • ACTUAL – 4.02 miles @12:04 average pace

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First day of winter break.  Just wasn’t into it.  Run sucked. It was wet, cold, and windy.  Splits are:

Mile 1-10:36
Mile 2-12:16
Mile 3-11:56
Mile 4-13:30

Tuesday:

  • PLAN – Cycle Zone and Body Works Plus Abs
  • ACTUAL –30 minutes spinning and 4 miles @10:24 average pace

My alarm went off and I turned it off and went back to bed.  Then I quickly jumped up because I knew I had to go since a sub 2 half marathon is not going to happen if I keep missing my workouts.  I made it in time to class but the instructor did not show up.  I did my own for 30 minutes then ran 4 miles on the treadmill.  I cannot remember the pace I ran for miles 1 and 2 but I did alternate (2 minutes/3 minutes) between 10:43, 10:21, and 10:00 for miles 3 and 4.

I had dinner plans at Wildfire in the evening so I missed the body works class.  For dinner I had the medallion trio and the signature martini flight (Cosmopolitan, Green Apple, Wild Raspberry Trio, and Stormy Night).

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Wednesday:

  • PLAN –2 miles warm up (10:00-10:45), 2 minutes around 8:30 with 3 minutes recovery and repeat until you get 2 miles, then 1 mile @9:00-9:30
  • ACTUAL – 5 miles @10:48 average pace

I did not set the treadmill at 1% like I normally do.  Miles 1 and 2 were done @10:43.  2 minutes were done at 8:27; 8:27; 8:27; 8:27; and 8:27 pace while recoveries were done walking @17:08 pace.  Last mile I alternated 2 minutes/3 minutes @9:05; 9:14; and 9:23.  This run felt a little easier but that’s because I had the treadmill set at zero incline.

Thursday:

  • PLAN- 3 miles easy
  • ACTUAL- 3.02 miles @9:58 average pace

Run went much better than Monday’s .  It was still cold and windy.  I wanted to run more but was too cold.  I got negative splits so that made me very happy!!  Splits are:
Mile 1-10:12
Mile 2-10:01
Mile 3-9:42

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Friday: 

  • PLAN – OFF
  • ACTUAL- OFF

Saturday:

  • PLAN- 8 miles
  • ACTUAL- 9:02 miles @10:37 average pace

A cold and windy morning in Chicago!  There were two of us in our group and our first mile was too fast. The last 2 miles were difficult for me so I stopped and walked a bit.  Overall, I am very pleased with my pace for miles 1-7.  Splits are:
Mile 1-9:33
Mile 2-10:39
Mile 3-10:35
Mile 4-10:28
Mile 5-10:21
Mile 6-10:23
Mile 7-10:35
Mile 8-11:09
MIle 9-11:50

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Sunday:

  • PLAN- Yoga
  • ACTUAL- Did not make it to class.

Heads up!  I will have 5 days of giveaways beginning Saturday, January 2nd.  Don’t miss it!

5daysgiveaways

Weekly Recap #6

weeklyrecap
*February 9-15, 2015

Monday:

  • PLAN- 3 miles @easy, conversational pace with 5 strides at the end of the run plus 30 minutes of cross training
  • ACTUAL- 3 miles @10:55

Great workout with 3 miles followed by 5 strides at the end for total 3.44 miles @average pace of 10:41.  Then 30 minutes on the bike.

Tuesday:

  • PLAN-5 miles @easy, conversational pace with 6 X 2 minutes fartleks with 2 minutes recovery
  • ACTUAL-2.5 miles@10:55, 6 fartleks, 2.5 miles @various paces

Another great workout today.  2.5 miles @10:55.  3 x 2 minutes fartleks @8:32 but that pace was still hard to keep up so I did 2 more @8:39.  The last fartlek I was determined to do @8:32 but only managed 1 minute and 30 seconds.  I walked the last 30 seconds.  I did not want to run the last 2.5 miles but after going back and forth with my coach, she actually convinced me to complete my run.  I set a timer for 2 minutes followed by 1 minute and then alternated with paces of 11:44, 11:18, and 10:55.  Finally finished 6.92 miles @average pace of 11:25.  Below is the text conversation I had with my coach.

Coach1

Coach2

Wednesday:

  • PLAN- Rest day
  • ACTUAL- Rest day

Thursday:

  • PLAN- 1/2 mile warm up, 1/2 mile @10:30, 1/2 mile @10:00, 1/2 mile cool down.  
  • ACTUAL- 2 miles done @various paces

Loved this workout!  1/2 mile @10:55, 1/2 mile @10:32, 1/2 mile @9:52, 1/2 mile @10:55.  Total 2 miles @average 10:45.

Friday:

  • PLAN- Rest day
  • ACTUAL- Rest day

Saturday:

  • PLAN- 8 miles @11:30  +/- 10-15 seconds with 8 strides at the end of the run
  • ACTUAL- Did not run.

Sunday:

  • PLAN- Rest day
  • ACTUAL- Ran 8 miles.

I did not run on Saturday but instead did so on Sunday.  I slept in till 8:30 yesterday and it felt really good.  I then got really lazy and came up with every excuse not to make it to the gym. Obviously I was not proud of my decision but I was not motivated.

gotothegym

Fast forward a few hours later and I met a friend to watch “50 Shades of Grey”.  I did like the movie and am not sure why people are complaining about it.

So today I made my way to the gym.  I watched a few episodes of “Parenthood”.  Man, that show is really good.  Total is 8 miles @average pace 12:14.  Definitely slower than I wanted to but I know that soon I will see progress (faster times).  I guess I must have been so glad to step off the treadmill that I forgot to do the strides.

*Runs on treadmill are done on 1% incline.

Thoughts:

  • I am tired of this cold weather.  I know I shouldn’t complain about it because at least we are not getting storm after storm like the east coast.
  • I know once summer is here and it is really hot I will be complaining about the weather too.
  • No school tomorrow.  Time to relax.  I also have an appointment for a 6 months follow-up mammogram/ultrasound.  Hopefully I’ll get good news.
  • I have two cross training workouts (Monday and Thursday).  Have I mentioned how much I dislike the elliptical?

Elliptical or treadmill?

Weekly Recap #5

weeklyrecap
*February 2-8, 2015

Monday:

  • PLAN- 3 miles @easy, conversational pace plus 30 minutes of cross training
  • ACTUAL- Did not run.

Another snow day for us.  No way could I leave my house.

My view on Sunday night.

nightsnowday

Monday morning.

hotchocolateday

Perfect day to build a snowman.

buildsnowman

Tuesday:

  • PLAN-5 miles @easy, conversational pace with 6 X 1 minute fartlek with 2 minutes recovery
  • ACTUAL- Did not run.

I was all set and ready to run at the gym.  However, throughout the day I was not feeling good. I was really tired and had a headache that just would not go away.

Wednesday:

  • PLAN- Rest day
  • ACTUAL- Rest day

Thursday:

  • PLAN- 5 miles at easy, conversational pace with 5 X 1 minute fartlek with 1 minute recovery, 10 minutes of core work
  • ACTUAL- 2.5 miles @10:55 pace and 2.5 miles with various pace of 10:55, 11:18, and 11:44

Felt tired the last 2.5 miles so I took a few breaks.  Fartleks @7:59 felt hard but yet manageable. It made a big difference between 2 minutes and 1 minute recovery.  I think I could have handled doing one more.

Yeah, gotta work on core work.  One minute planks are hard for me.  Baby steps for me.

Friday:

  • PLAN- Swim class
  • ACTUAL- Did not swim.

There was a confusion at the gym so I was not able to take my swimming class.

Saturday:

  • PLAN- 7 miles @11:30  +/- 10-15 seconds with 8 strides at the end of the run
  • ACTUAL- 7.56 @11:50 average pace

A beautiful day for a run.  Ran nice and slow along the lakefront.  Walked a lot since the weather was really nice and I was thinking about my week in school.

Splits are:
1-11:02
2-11:56
3-11:54
4-11:52
5-13:04
6-13:15
7-12:13

chicagorunning

sledding

lakefrontwithice

Sunday:

  • PLAN- Rest day
  • ACTUAL- Rest day

It is a rest day for me but I also go to a local restaurant where I eat breakfast and grade papers.  Last week I was there for breakfast and lunch.

breakfastpindos

*Runs on treadmill are done on 1% incline.

Thoughts:

  • I am loving fartleks and strides.  And I love even more that they will help me get faster.
  • It is almost that time to look into new running shoes.  Currently I run in the Saucony Ride 7 but am looking at the Brooks Ghost 7 and Brooks Launch 2.  I’ve always been a fan of Brooks shoes but had to switch to other brands because I wanted to run in something new and different.  Well, back to Brooks it is and I cannot decide between the two.

brooks7

launch2

  • I am going through race withdrawal.  My next one isn’t till March but I want to run one this month.
  • I know many people don’t normally drink water when running anything less than 5 or 6 miles. I do.  I cannot drink too much water throughout the day at school so I find myself drinking in the evening.  Yes, even for that 3 mile run.  🙂
  • Not running related but I see so many selfies of people sticking out their tongue.  My question is “Why?”  I just don’t understand it.  I know what a tongue looks like and I really do not want to see yours.

Which shoes do you currently run in now?  Help me decide, Ghost 7 or Launch 2?