The good and the bad weekly training report 9/8 – 9/14

Week 5 of 18

Monday: Rest

Tuesday: 1,000m repeats = 6.625 total mileage

Wednesday: Rest

Thursday: 6 marathon pace miles = 7.88 total mileage

Friday: 6 easy

Saturday: 12 miles

Sunday: Rest

Total mileage for the week = 32.505

The Bad — I can’t believe I’m even posting such a pitiful week of marathon training.  As you can see my weekly mileage is going down instead of up.  Hmmm…  not quite what you do when you’re training for a marathon.  Now this was supposed to be a cutback week with no long run on Saturday but there were still 2 unscheduled rest days and my mileage should have ended up in the low 40’s.  The reason for the unplanned rest days?  Ummm, my dog ate my homework?  Oh right that doesn’t work in this scenario.  The truth is I just hit the snooze button and then poof the day went by and I never got it in.  I don’t know what is up with me.  This blog was created to hold me accountable to my training and I feel like I need to be sent to the principals office.  Oh well, what’s done is done and this week is a new week.  Overall grade for the week?  C –.

The Good –

  • I stuck to my 9:15pm bedtime every night (except for one) this week so I’m definitely going into this week feeling much more rested than the week before (when I was questioning whether I was overtraining or not).
  • The weather this weekend was AMAZING!!!  I had to wake up at 3:45am on Saturday to get in my 12 miles (I met up with people so it was safe) and it was 58 degrees.  My legs felt great — wow weather really does make a difference!
  • Lots of fun life stuff happened this week — my baby turned 5!!!  And his Jedi Training birthday party Sunday was a huge hit!  The smile on his face was pure joy!  Darth Vader even showed up and after pummeling him with water balloons the kids finally defeated him!! 

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It’s a new week and I’m ready to get back at it.  I’m looking forward to my Thursday marathon pace workout — I’ve been enjoying that the most this training cycle.  What’s been your favorite workout lately?

Also later today I’m decorating my front porch for Fall.  Fall is my favorite season for so many reasons — meals in the crock pot, football, jeans and boots, Halloween candy — just to name a few.  What are you looking forward to now that it’s Fall?

 

The honeymoon’s over

Yesterday morning was another marathon pace workout.  The workout was 6 miles at marathon pace plus warmup/cooldown.

Mile 1 — 9:13

Mile 2 — 8:11

Mile 3 — 8:02

Mile 4 — 8:30

Mile 5 — 8:15

Mile 6 — 8:34

Mile 7 — 8:35

0.88 mile cooldown — 8:16 (9:23/mi pace)

Total miles = 7.88

I ran with my running group which is always a plus.  And it started to sprinkle on our last mile (and then lightning showed up which is why we cut it short).  The rain felt GLORIOUS!!!  Yesterday was still a really hot, humid, sticky run though.  You know how right before it starts to rain the air just gets thick like you could slice it with a knife?  We started at early o’clock and it was already 83 degrees with 67% humidity.  So we were all kinda beat down and complaining a bit about the conditions.  But “marathon pace” right now just feels hard.  I’m really thinking it feels too hard and I’m questioning whether I need to adjust my goal.  I didn’t start this training cycle in the best of shape so maybe it’s not realistic to PR this race?  I remember last year when I was training these Thursday marathon pace workouts were almost easy.  I was constantly having to pull myself back a bit.  Everyone was saying yesterday that your effort level goes up due to the heat.  So maybe when it cools off marathon pace will feel great?  I’ll see how it feels once it cools off a bit and make adjustments if I have to.

I’m really hoping that we’re about to turn the corner weather-wise.  I am so ready for FALL!!!  I’m jealous of seeing other bloggers already running in long sleeves!!!

1,000m repeats

I am happy to report that so far this week I have stuck to my promise to be in bed by 9:15pm every night.  And, I made Monday and Wednesday rest days to try and make this week a “restful” week and get myself back on track.  And hopefully next week I will start perking up again and get back to 6 days a week of running.  This is something that I have done in the past and never had any problems maintaining that schedule so hopefully the commitment to an early bedtime will help.  Also Cheryl pointed out that nutrition can also be a big factor — not just immediately after runs but also throughout the week.  So I’m focusing on getting in good calories and also getting in enough calories.  When I get busy it’s easy to grab something and go but sometimes that “something” isn’t super hardy so… I’m working on it!

Anyways, yesterday I was back at the track with my running group.  My workout was: 5 x 1,000m with 400m jogs in between.

1 — 4:39 (7:18/mi)

2 — 4:28 (7:21/mi)

3 — 4:44 (7:24/mi)

4 — 4:48 (7:47/mi)

5 — 4:37 (7:13/mi)

4.375 total miles intervals/recovery

1.25 mile warmup, 1 mile cooldown

6.625 total

Overall I was happy with the workout.  I’m not quite sure what happened on #4 but I was running them alone because everyone else had a different workout.  Sometimes that’s tough for me to pace without someone else running right beside me.  Also since Garmin doesn’t do meters just miles I ran all of them just a tad long.  I should have stopped at .625 miles but most of mine were .64.

Now that I’m going to bed earlier than usual I’m not quite falling asleep right when my head hits the pillow so I just started reading Chrissie Wellington’s autobiography.  So far it is really good and quite surprising.  I’ll write a book report summary when I’m finished.

 

What are you reading right now?

 

What is the last book you read that you really enjoyed (running or non-running)?

I LOVE to read so I really hope people respond so that I can add some more titles to my “To Read” list.  The last book I read was “The Cuckoo’s Calling” by Robert Galbraith (actually that was a pseudonym for J.K. Rowling the author of all of the Harry Potter novels) and I really liked it.  It was like an old fashioned detective novel.  Random tidbit –> I’ve never read any of the Harry Potter books or seen any of the movies!  Those who have — am I missing out?

 

 

 

Weekly Training Report 9/1 – 9/7 & OVERTRAINING??

Monday: Labor Day 5k with a little warmup / cooldown: 4.5 miles

Tuesday: Speedwork 6 x 800m with 400m recovery: 7.25

Wednesday: Rest

Thursday: 6 miles at marathon goal pace: 7.65 total miles

Friday: 5.66 miles easy

Saturday: 16.75 miles

Sunday: 3.71 miles

TOTAL = 45.52 miles

I don’t know what is up with not finishing a lot of my workouts on a complete mile.  Normally I’m kind of OCD about that sort of thing but this week was just weird.  I’ve been running later in the day for my solo runs and by then it’s so stinking hot here that I’ve been calling it quits a little early.

Okay I’m going to complain a bit here so I’m very sorry in advance.  I’m normally not a Debbie Downer.  Saturday my long run was probably one of the hardest long runs I’ve had in a very long time.  I felt tired and exhausted and sluggish.  If someone had asked me to lay down on the path and go to sleep I swear I could’ve done it.  And it seems like every post I write starts out with “so I was feeling really tired”.  I made it through the miles how I have no idea.  Then afterwards I only had 5 minutes to stretch before I had to go straight to my son’s soccer game then after my son’s soccer game I went home took a 3 minute shower then went to get a haircut.  And my big OOPS of the day was that I forgot to bring my recovery drink with me for after the long run so I didn’t get any calories in me until 3 hours after the long run.  BIG OOPS.  I’m definitely not doing myself any favors with all of the running around and not planning ahead.  And then Sunday was more of the same story – I got out too late in the day.  Heat + humidity = I quit.  As I was walking home feeling tired and frustrated I started to think could I be overtraining??

So I typed “overtraining running” into google and found a bunch of articles about the syndrome.  I always though that as a recreational runner with relatively low weekly mileage that I really never had any risk for overtraining.  But as it turns out other life stressers – work, parenting, busy schedule, other hobbies/activities – all contribute to lack of recovery which can lead to overtraining.  This article from Runner’s World was great and I even took the little quiz that they had at the end.  I scored a 16 so I’m hovering close to the line between being in the clear and starting to show signs of overtraining.  Now that I’m aware of some of the signs of overtraining (moodiness, feeling tired and sluggish, not being able to complete workouts, susceptibility to sickness) I plan to commit to recovering just as much as I commit to training.  After reading all of that stuff I thought, “well duh, Desiree!  Of course you need to focus on recovering too not just on the running.”  But I guess sometimes we get so busy and we think we’re awesome runners who can knock out 16 mile runs and our kid’s soccer game all before 10am like it’s no big deal.  And even though the recovery part of training is not as fun to focus on I’m realizing how important it is.  Without proper recovery it WILL catch up and affect our workouts.

I have definitely been lacking in two major ways — getting enough sleep & healthy recovery meals.  Here’s my plan of attack:

  1. I am going to commit to get in bed by 9:15pm every night this week (thank goodness hubby and I finally made it to the end of “Breaking Bad”).  This may sound excessively early but I have some catching up to do and in order to get 7-ish hours of shut eye this has to happen.
  2. I will never, ever, ever forget my recovery drink.  I usually have either a chocolate milk or I also really like this Powerbar Ironman Restore powder.  And for those Saturday’s when I’m rushing from one thing to the next right after my long run I will also pack one of my favorite recovery “meals” – a sandwich made with peanut butter, banana or apple slices, honey, sprinkle of cinnamon (anti-inflammatory), and sprinkle of chia seeds (love these — tons of protein and fiber packed into these tiny seeds).

 

I need your help PLEASE — anyone else ever experience early signs of overtraining?  What did you do?

 

How was your long run this past weekend? 

 

What is your favorite recovery drink / meal?

 

Speedwork: better with a group than with yourself

Yesterday morning’s run: 6 x 800m with 400m jog

1.75 mile warmup

800m splits –> 3:45, 3:35, 3:25, 3:23, 3:30, 3:31

1 mile cooldown

Total miles: 7.25

As opposed to doing my speed workout on the treadmill like I did last week this time I finally made it to the track.  Before the run even got started I was tiiiiired because it was earrrrly.  As you can see my first couple of splits were my slowest.  Even with a good warmup I just couldn’t get my legs to turnover.  Then things started to feel a little better in the middle.  Then the tired caught up with me again.  I would have liked for every single one of them to have been 3:25.  But it is so hard for me to keep pace in the dark.  I need to set a target pace on my watch next time maybe that will help.  I finally replaced the garmin that I had lost (I got the forerunner 220 in white/violet) but I’m still trying to figure out all of the buttons.  One thing that did help me though was that a bunch of my running peeps were at the track this morning.  Everyone was doing different workouts because people have different marathon dates.  But, a few of us were doing 800’s so I had some company.

And I realized that compared to last week’s speed workout that I did on the treadmill my paces were a little faster on the track even though the intervals were longer.  Last week I professed my love for doing speed workouts on the treadmill because I was able to keep everything consistent.  But I found that I pushed myself even harder at the track.  There’s something about having someone you are “chasing” in front of you or someone right behind you that’s “chasing” you that helps me push the pace a little harder each time.  Plus it’s just so nice to have someone there to suffer with you through the pain that speedwork sometimes is.  Misery loves company right?

So I’ve decided that this is my preference for speed workouts:

Running Group track > solo treadmill > solo track

Wednesday is a running rest day and it NEEDS to be a strength training day.  I’m getting a little lax in that department.

 

What’s your speedwork preference?  Solo, group, track, treadmill?

 

 

5k’s Hurt!

This morning I ran a 5k.  And it hurt.  Bad.  I haven’t run a 5k since 2012 (I think).  I’m just not a 5ker.  But I had a discount code for the 5k and I thought it would be good for me to get in a little speed and just see what my 5k time is right now.  I think it was really good for me even though it hurt so bad because it was just a nice hard effort.  When you’re training for a marathon everything can feel so slow sometimes so I definitely pushed myself.  I had a hard time finding my pace because I really didn’t know what I should be running it at so I just tried to make it feel really hard.  The first mile didn’t feel too bad but that was also my slowest mile.  Mile 2 I started to hurt but I was running with a friend and so I just settled in behind her and tried to hold on for dear life.  Mile 3 had a little hill where I had to leave my friend behind because at that point I just needed to be done.

I ended up with 3.14 miles, total time 23:12 (unofficial Garmin time), avg pace 7:23/mi.  My splits were 7:36, 7:25, 7:10, 0:59.  Not a PR but honestly I’m not sure what my PR is exactly I just know that I’ve run a faster 5k before.  But overall it was still so fun (maybe not during)!  Races are always fun and there were a bunch of my running peeps out there so that’s always good.

Now time for a nap because we were out way too late last night and I may have drank some wine so I’m not feeling my finest!!

 

Did anyone else race today?

What else did you do over the Labor Day weekend?

Weekly Training Report 8/25 – 8/31

Week 3 / 18

Monday: Rest

Tuesday: Speed workout 8 x 600m (7:19 min/mi) with 400m recovery plus warmup / cooldown = 7 miles

Wednesday: 6 easy

Thursday: 6 Marathon Pace plus warmup / cooldown = 8 miles total

Friday: Rest (Unintentional.  It was supposed to be 5 easy miles but I hit my snooze button a million times then decided to just run later but later came and went and I never got in my run.  This week was the first week back to school for the kids and I still don’t have my schedule down.  I’ll be better next week!!  Sometimes I am so bad about skipping easy runs.  I’m so much more apt to skip an easy run than a hard run!)

Saturday: 10 easy

Sunday: Rest (again unintentional.  Labor Day weekend messed me up – but that’s okay because we enjoyed friends, went to a Lego kidsfest, pooltime, pizza oven, grill, OU football, yada yada yada — sometimes life happens and it’s all good).

TOTAL = 31

So overall a low mileage week and not at all what was originally planned (please see above).  But it’s okay and it’s a new week.

Now I’m off to run a Labor Day 5k (or maybe 15k — it’s 9:30pm and we just got home from a make your own pizza party I may have had a little wine and I’m texting running friends as I type and things might be changing we will see.  But I am “running” a race tomorrow and it will be FUN regardless)!!  Recap up tomorrow!!