Next week marathon #2: Ciudad Real

I just realized this morning that my 2nd marathon is next weekend!

Clearly, I have a lot on my mind....

The goal is still to finish in 3:30 and although I'm nervous, I am NOT going to psych myself out! Last week I ran 20 miles (trail running) in 3:03 and I felt great afterwards. So I hope I do myself proud.

Either way I've decided that I need a break from training. My initial goal was to (after my marathon recovery) start training for an ultramarathon. However, my mind needs a rest from restrictions on my running for awhile.

Honestly, I miss running and racing simply for the joy of doing it. Actually, I haven't really run just for the joy of running...ever!

Of course I like running but once I was able to run 8 miles easily I immediately set out to train for a marathon. All of the races I have run (including 5Ks) have been during training.

To date I have run 2 half-marathons, 2 5Ks and after next week, 2 marathons.

What I plan to do is to run when and how long I feel like it. I might or might not record my runs. I also plan to sign up for more races because the thrill of being part of a race is something else! It just motivates you to keep running and improving and that's what I need right now.

I might even run the Córdoba half-marathon in November if I so choose! The possibilities (as they say) are endless!

Before the race on Sunday the 28th I will come back with a quick post on what I'm wearing race day and how I'm feeling. This race is also different because I have to pick up my bib number the day of the race. I can't wait until training is over!

Oh, and quick hair update:

I plan to do a henna gloss treatment tomorrow. For the past 3 months or so I've been doing my henna like clockwork. This week I just wore it in a ponytail because I needed a break from the twists.

Since I wore it all week I didn't want to put too much stress on my edges. To combat that I didn't wrap the ponytail holder around twice. I just made sure it went over my hair and then left it loose.

With the headbands I was also able to avoid using gel. I just spritzed my hair in the morning and added some moisturizer and the headbands. It was super quick and easy.

Week 4 Marathon Training

Yesterday marked 1-month in my marathon training. So far I'm doing pretty good and have only missed one day of running. It was Sunday's active recovery day of 3 miles and I preferred to rest.

I have, however, incorporated 2 more days of weight training into my program since my body responds well to strength training. If you see my original marathon training schedule there is only one weight day on a Wednesday.

It works out perfectly because I now do weights on Monday (normally a cross-training day) and Friday (normally a rest day). So I don't do weights on days that I run.

To check out my current weight routines look at:

- the New Weights Routine post

- the Metabolism-Boosting workout at Fitness Magazine

- the Firm and Burn workout also at Fitness Magazine

These workouts are great because they help me switch it up a bit so that I don't get bored. It also helps to make sure that I'm working all my muscle groups. Each group of exercises works each muscle group in a different way. I'm loving these workouts so far. 

In about a month or so I will probably revamp the workouts to avoid the plateau.

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!

Foot Stretches

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I often forget that recovery after a run or weights session is just as important as the sessions themselves. 

When I first started training I didn't have a normal 9-5, so I had a lot more time to dedicate to my training and working out.

This time around I feel as if I'm constantly rushing and cutting corners. 

As long as I get my runs in or my weights done, I don't care about anything else! 

So I'll stretch super quick and ignore those pesky aches and pains because I don't want to miss a run.

Well no more! I'm starting to get more proactive about taking care of my body so that I don't get injured. In another post I talked about dynamic stretching. Now I'm focusing on the feet.

Normally I don't pay them much attention but they are essential to everything! Not just for exercising but for getting around as well. With the warm weather already here I find myself flocking to sandals and realizing that my feet need a lot more tender love and care!

Last week I gave myself a pedicure. But I also noticed that my feet have been feeling really tired lately. So I want to take better care of them, especially since the training for my next marathon starts next month!

Of course my trusty Runner's World magazine came through for me again! Below are the exercises I've been incorporating into my workout regimen. I realize the explanations are in Spanish...but you get the idea.

If you want some detailed explanations (in English) on what to do then just do a google search. I'm NO expert so I'm not even going to try to act like I am. Do your own research and find out what works for your body and your schedule.

I'm learning as I go along to and I think this is a good first step to taking care of my feet.

Post Marathon Thoughts

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So, I had my first marathon-related dream earlier this week. I say "first" like all people who run marathons obsess about it to the point of dreams. Then again, if you have any idea what it takes to prepare yourself for a marathon....you know it IS a lot like obsession!

I was running my second marathon, or rather, a marathon that was definitely not my first. I know this because I was positive that I would have enough time to run a PR (personal record). I was completely relaxed throughout the entire run. So relaxed in fact that I was helping people along the course.

Friends and family members needed my help with this and that so I had to stop at various points along the course. Sometimes I would fix something, and other times, I would aid them in a task. The details on the actual tasks are fuzzy at this point.

Each time I stopped I was relaxed and confident that these little detours would not affect me finishing the race. However, at some point while I was running I got lost! I mean completely lost. I couldn't find the other runners or the route. Actually, the entire time I was running it was like I was running by myself because there were no other runners around me.

I was panicking at this point. I kept running back and forth trying to find my way with no luck. All of the previous confidence I had, had vanished. I was afraid that I wouldn't be able to finish the race and the clock was ticking....

Strangely, I have no idea how this dream ended. Either I woke up suddenly or forgot what happened. The latter usually happens to me once the responsibilities of the day come flooding into my head. It was interesting though. 

Usually when I dream about running it's running away from some celebrity who wants to hurt me! Yes, I know, it's strange but true. This dream, though, was specific to marathons. Although it was stressful at the end I think it's sort of cool. Like I'm a new member to some kind of elite club.

In other post marathon news... I got the hubby to run!

Since I'm still in my recovery stage it's really the perfect time to introduce him to running. We've already gone out twice this week and will go out again on Sunday. The first time we did 30 minutes and the second day 40 minutes.

This is quite exciting for me because it's taken me since 2009 to get him running! He loves it, which makes it worth the wait. He is so happy and proud of himself after a run so I'm glad I can be there to encourage him. 

We are having a great time! It's also helping me not get super bored with these lax runs. I run at his pace typically so I can chat and such as we run. Who knew bonding and running went hand in hand?

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I've also given some thought on my future running plans. In a later post I'll provide more details. But just to mention it here I think I will run another marathon in September and the Seville marathon again next year. Anything can happen when it comes to training so these plans are tentative of course.

Once my recovery period ends on March 17th I'll start a conditioning program. This will basically keep me in shape until I start marathon training for the September marathon in June. I have no idea what marathon I will run but it will be something close by. After that I should have ample time to recover for the Seville Marathon 2013 in February. 

During the conditioning program I don't think I'll run any races. Once I start training I'd like to run some smaller ones like 5Ks and 10Ks. I initially wanted to run the Córdoba half-marathon again in November but I think I'll wait until 2013. If everything goes as planned.

I'll detail my conditioning and training programs in later posts. Right now I'm just enjoying running with Chema without thinking about distance, time or pace. It's great!