Week 1 Marathon Training: Completed

I know it's been awhile and although I've been MIA on the blog I've still been on track for my marathon training.

Today marks the start of Week 2 of training and I'm feeling great! I took off 2 weeks before starting  training (July 2nd) because I needed a break! Running was starting to feel like a chore and that's no way to start a training program.

It was good for the mind but not for the body! I felt that 2 week hiatus because my body was killing me! All I did was take off 12 days but when I started back running and weight training my entire body was sore. From my shoulders to my calves, I hurt all over, no joke.

Right now I feel good. I did my cross-training today and tomorrow I have a 35-minute tempo run.

Here's my training program at a glance: 

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	CT	30 min tempo	Strength train	5 mi EP	Rest	6 mi	3-4 mi EP
2	CT	35 min tempo	Strength train	5 mi EP	Rest	8 mi	3-4 mi EP
3	CT	40 min tempo	Strength train	6 mi EP	Rest	9 mi	3-4 mi EP
4	CT	40 min tempo	Strength train	6 mi EP	Rest	10 mi	3-4 mi EP
5	CT	5 x 400 IW	Strength train + 4 mi EP	35 min tempo	Rest	12 mi	3-4 mi EP
6	CT	6 x 400 IW	Strength train + 4 mi EP	35 min tempo	Rest	14 mi	3-4 mi EP
7	CT	7 x 400 IW	Strength train + 5 mi EP	5 mi RP	Rest	16 mi	3-4 mi EP
8	CT	8 x 400 IW	Strength train + 5 mi EP	35 min tempo	CT or Rest	12 mi	4-5 mi EP
9	CT	4 hill repeats	Strength train + 4 mi EP	6 mi RP	Rest	18 mi	3-4 mi EP
10	CT	5 hill repeats	Strength train + 5 mi EP	35 min tempo	Rest	14 mi	4-5 mi EP
11	CT	6 hill repeats	Strength train + 6 mi EP	7 miles RP	Rest	16 mi (last 4 mi RP)	4-5 mi EP
12	CT	7 hill repeats	Strength train + 5 mi EP	35 min tempo	Rest	12 mi	4-5 mi EP
13	CT	7 hill repeats	Strength train + 5 mi EP	5 mi RP	Rest	20 mi	3-4 mi EP
14	CT	6 mi RP	Strength train + 5 mi EP	40 min tempo	Rest	12 mi	4-5 mi EP
15	CT	5 mi RP	Strength train + 5 mi EP	35 min tempo	Rest	20 mi (last 4 mi RP)	3-4 mi EP
16	CT	5 mi RP	5 mi EP	35 min tempo	Rest	12 mi	3-4 mi EP
17	CT	4 mi RP	4 mi EP	4 mi EP	Rest	6 mi	3-4 mi EP
18	CT	4 mi RP	Rest	4 mi EP	Rest	2 mi EP	Race!

 Here's an explanation in a nutshell:
 

Cross-training (CT): A cardio activity other than running (biking, swimming, elliptical trainer) at a moderate effort for 45 to 60 minutes. 

Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run, for example, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about a 10K pace. Finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard." 

Strength-train: After a 10-minute warm-up, spend about 20-25 minutes doing lower body and core strengthening. 

Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. For example, 3 x 400 would be three hard 400s, with a 400 m recovery in between. 

Easy pace (EP): These runs should be done at an easy, comfortable pace. You should be able to breathe and talk easily. 

Race Pace (RP): After you run a 10-minute warm-up, run the designated mileage at your "marathon Race Pace". Follow that with a 10-minute cool-down.  

Saturday long runs: After you warm up, run at a comfortable, conversational pace for the designated mileage. 

Sundays: This is an active recovery day. Your run should be at your comfortable, easy pace (EP), which helps loosen up your muscles. 

I like this program because it includes many different types of running such as: tempo runs, hill training, and interval training.

I believe this schedule will help me run more efficiently while also providing me with some much needed variety so I don't get bored.

One thing I might change is the frequency of weight training since I like to weight train at least twice a week.

Last week I only weight trained on Wednesday but this week I will do some arms and abs on Friday as well. I'm thinking that every other week I will do leg work twice a week (ie Week 3, then Week 5 and so on). 

Before I run I do my dynamic stretching routine, which is amazing. I have absolutely no aches, pains or soreness when I do it. I didn't do it today because I only ran 3 miles and I noticed the difference.

So far so good. Stay tuned for more updates!

Long Run Updates/Week in Review

I BOUGHT NEW RUNNING SHOES!

These are the Mizuno Wave Inspire 8. Love them!

This is one of the most exciting parts of being a runner. I love when it's time to change up my running shoes! Some are "experts" and have 3 pairs that they alternate during training. I haven't quite graduated to that (and neither have my pockets!). However, I'm extremely happy with my purchase.

I went to a local store called Fleet Feet. (Thumbs up for local businesses!) They have a staff of trained professionals that actually fit you for a shoe. This was my first experience getting professionally fitted for a shoe. I don't want to give too much away since I'll write a post on that experience later. But it was AMAZING and my shoes are AMAZING! 

It was fun starting to break them in Sunday. I ran 16 miles (in a relaxing 2 hours and 14 minutes). I also ran in them today on the treadmill as I did interval training. My goal is to use them enough before the marathon so that I'm completely comfortable and don't have any unfortunate surprises.

This week is shaping up well. I did 30 minutes on the bike and some arm work on Monday, interval training and legs today. Tomorrow I will do some more weights, and on Thursday probably run in the morning before work for about 20-25 minutes. Then 2 rest days together because I will do 18 miles on Sunday.

But let's backtrack for a minute:

This past Saturday (December 31st) I ran 20 Miles. It was my last run of the year.

It was also my longest run to date. There were some snags along the way but overall I'm happy with my effort.

Unfortunately, I didn't have my Sport Beans. The two packs I ate two weeks ago were my last.

(Luckily, I stocked up when I went to Fleet Feet to get my new running shoes! So I was able to use some for my 16 mile run Sunday.)

It was unseasonably warm that day. I ran in short sleeves. I could've worn shorts but I didn't want to overdo it and then get sick later. But I could have worn them, that's how warm it was. So I had that to deal with, along with it being super windy, and the fact that I didn't have my Sport Beans.

Now, I'm not trying to make any excuses for my run. I bring this up just to set the scene a bit.

This long run was hard for me. 

My hardest run was that long run when I was sick. This long run comes in second. Honestly, I do attribute it to all of the above factors. But facts are facts, this was not one of my best runs...at all.

I had to stop at mile 19. I walked for 7 minutes. I set my goal when to start running again (a stop sign) and ran the rest of the way. If I had kept running I would've done it in 3 hours and 3 minutes. Instead I clocked 3 hours and 10 minutes.

This run was not a highlight for me. But I didn't beat myself up over it. It was my first 20 miles and I will make the next 20 even better!

I run 20 miles again on January 22nd. That'll be my last long run before I start tapering. Hopefully all goes well.

Weekly Check In

Saturday Long Run

I went running on Saturday so that I wouldn't have to on Christmas Day. My task was 18 miles. The experience was NOTHING like last week. I ran it in 2 hours and 30 minutes, so that's about 8 1/2 minutes per mile. That's really good considering it was my longest run to date.

As I've mentioned before I don't like to eat or drink a lot while running because it upsets my stomach. This time I took some of those Extreme Sport Beans for energy that I bought at the half marathon race expo. 

I took one pack 30 minutes before heading out and then another pack when I got back. It says on the package to take it with water. About halfway through my route (mile 9) I took half of a GU. 

I felt great, especially after the run. Sometimes I feel really weak but this time I felt fine and I didn't eat until about an hour (or more) after runnng. 

This will be my marathon strategy for energy. The marathon is so early (it starts at 630am) that I doubt I will want to wake up 3 hours ahead of time just to eat. That's how long it takes me to digest enough to get ready to run. 

So I will take a pack before and then take the beans as I need during the race. To carry the beans I'll probably buy one of those shirts for cyclists that has pockets in the back. I think that'll be more comfortable than running with a belt.

Sunday

This was a rest day. I planned to do some light exercises and stretch but there was a lot going on. So I just ate and chilled out.

Monday

Today I will do the static bike for about 30 minutes, do some stretching and ab work.

Tuesday

After work I will do some weight training (arms) and interval training on the treadmill for 25 minutes.

Wednesday

Weight training (legs)

Thursday

I won't have time to hit the gym today so I will run my 20 minutes in the morning before I head to work and do some abs.

Friday

Rest day

Saturday

Rest day

Sunday

I will attempt to run 20 miles. I know you shouldn't keep increasing, but this week will be a pretty relaxed week and I will rest (and stretch) two days before. Plus, to recover, the following week I'll just clock 6 miles or so. 

I want to get another long run in before I have to start tapering. With getting sick, races, life... I haven't been able to stick as closely to my marathon training schedule as I would've liked. So before I start tapering (January 29th) I have this 20 miles and another 18 miles.

The marathon is coming so soon! I'm excited and SUPER NERVOUS! Before I know it, it will be February!

How are you staying active during the holiday season?

Week in Review

The highlight of this week is my 5K on Saturday. I'm not worried or stressed out about it. It should be a nice, fun, race. It's holiday-themed so I should have some funny pictures to share with you all in the race recap. I, however, won't be dressing up...maybe next year.

We also put up our Christmas tree! For the past few years my mom has bought a fake tree. I'm not a fan. So this year, to please me, she got the biggest authentic tree ever!

Actually, while I was writing this post the tree fell over! The honest truth. I had to pause for at least half an hour. If we had a camera it would have gotten a million views on youtube! Seriously. It wasn't funny cleaning up the broken ornaments and re-decorating the tree though. Oh well, it didn't kill my holiday spirit!

Anyway, the highlight of my Sunday was that I found a new running route! I'm so excited because my 16 miles last week were torture. I ran 6 miles on Sunday and in 2 weeks I run 18 miles. Chema found it while riding his bike and it's perfect! 

New scenery really helps to recharge your motivation.

OK, so here's how my week is developing:

Monday

I felt incredibly sluggish so I decided that today would be my rest day. 

Tuesday 

Today I did 20-minute intervals on the treadmill and weights (upper body). I can feel how long it's been since I've done intervals because I feel like my body wants to fall off! Wow, I feel super tired right now and it was only 20 minutes.

Wednesday

Weights (lower body). I wanted to do a class at the gym but I have to go with my mom to a Community Watch Meeting. It's going to be quite boring but we have to go and "argue" against a fine. My mom's neighborhood has this new ridiculous rule where the trash cans have to be on the side of the house. We had them maybe 2 days in front of the house and so we got sanctioned. These communities are the worst!

Thursday

20 minute interval training again. Hopefully it'll be a lot easier than today! Abs. I'm also thinking of a class if I have time. 

Friday

This was going to be a rest day because of the 5K on Saturday. But since I rested on Monday I might just do a class. There's a body combat class and that's not intense cardio.

Saturday

5K in Cary! Look for recap pics!

Sunday

Rest day. It's going to feel weird not running today on my typical long run day. The only time I didn't run was when I was injured! Although, I am going out Saturday night with my sister for a birthday party so maybe I'll even sleep in!

Let me know what your get moving plans are for this week!

Weekly Check in

Hi all! As you can tell I truly enjoyed my holiday because I have been nowhere near blogger! I come back today because things are more or less back to normal. Plus, Chema is off riding his bike and isn't hogging the computer!

My Thanksgiving was great. I'm especially happy that all my vegan side dishes came out superb! So stay tuned for all the recipes coming up in the coming weeks. For now enjoy the pics:

These are my lovely vegan pumpkin pies. They were delicious! Look for this recipe on Thursday. It's super easy. I felt a tinge of guilt because my mom was slaving away making her peach cobbler and sweet potato pies and I was done in like 10 minutes!

These are awesome molasses biscuits that I got from the foodnetwork's Thanksgiving magazine issue. They are so cheap AND EASY to make that I could make them everyday. Actually, I made some more on the Sunday after Thanksgiving! Look for this recipe next week.

There was one more recipe but I failed to take a picture of it so I'll list the ingredients instead.

Spicy Mushrooms

Broil 2 halved plum tomatoes, 2 seeded jalapeños (both skin-side up) and 4 unpeeled garlic cloves until charred, 6 minutes. Peel the garlic and chop the veggies. Sauté 1/2 cup minced onion and 1/2 pound sliced mushrooms in olive oil with salt to taste, 8 minutes. Add the tomato mixture, 1/2 cup vegetable broth and some chopped parsley; cook 5 minutes. Stir in the juice of 1 lime.

This was another foodnetwork recipe. These things were delicious! They are called "spicy mushrooms" for a reason. So don't get surprised when you try them. This was another quick vegan recipe. I made some more on Monday because I had another pack of mushrooms.

I did eat up a storm, like everyone else, but I still managed to get my workouts in. I didn't go to the gym at all last week because it was just too busy. But I got all my miles in, which made me happy. I did my 20 minutes Tuesday and Thursday and my 16 miles on Sunday.

This Week:

Monday

I went to the gym and did 30 minutes on the static bike, stretched really well, did some abs and weights (upper body only).

Tuesday

Today the plan is to do 20 minutes of interval training on the treadmill and then my 60 minute spinning class. (I'm nervous because I haven't done intervals in 2 months!)

Wednesday

I'll probably go to the group weight training class at the gym or do weights by myself.

Thursday

Another 20 minutes of interval training and a gym class. 

Friday

Weights, total body

Saturday

Rest

Sunday

10 miles

How is your week shaping up?