Marathon Training: Week Seventeen

Mon (10/26) 3mi run + 60min cross- Went for a 3mile  run around the neighborhood with Wayne and then went to the gym and biked for 60min and finished reading my ceramics book.

Tue (10/27) 50min bike + 2mi run + weights- It seems a little silly to bike today when I biked for so long yesterday. I am tired today. It takes a little extra motivation to do so much in the gym after coming home from a long day at the studio.

Wed (10/28) 4mi run + 10min cross- I was in a hurry to get this training done because Wayne called on his way home to say that we where supposed to go climbing ASAP. But I was super hungry, cold, we,t and dirty after. When I told him I didn't really want to go, he decided not to go without me. I feel bad that we've canceled before. But maybe when I'm done training for this race we'll have more time for other adventures.

Fri (10/30) 15mi run + 20 min cross- This is the most running in the dark, I think, I've ever done. I had to weigh  my option of running in the morning or after work and I opted for after because it doesn't get light till 7am and I had to be at work at 9:30am which would have left no wiggle room to change and travel to work. I did most of my miles around the Whitewater Elementary and middle schools next to our USNWC parkway by the light of the almost full moon. I briskly walked around the whitewater channel for 20min after the run. I've been pleasantly surprised in the past few weeks how well this helps to prevent my muscles from painfully contracting and tightening up after the run. I took my running watch with me this time and was able to keep track of my pace. It's helpful and encouraging to know that I can comfortably push myself to keep my pace below 10min miles when I'm able to keep track of my speed.

Sat (10/31)80mi cross- I got to work the landing deck of our large zipline at work which involves light running and brisk walking. I'm guessing this counts for enough cross training from 10am-5pm with a slightly sporadic flow of zipliners. After my run yesterday my feet where sore- as they usually get a few better worn in blisters and callouses on long run days. But I realized today while wearing my tight recovery compression socks that my second toenail on each foot has a blister underneath it. To drain them or not before the race next weekend? That is the question.

Sun (11/1) roll & ice- I did a little stretching but I'm having trouble seriously entertaining the idea of an ice bath when it's cool outside. I'll definitely try to do some icing and foam rolling before next weekend.

Marathon Training: Week Sixteen

Mon (10/19) 3mi run + 50min bike- I ran 1.5mi to the gym, biked for 50min, and then ran home. I think this day would have been much more beneficial if I'd run the full 3mi and then biked. I'm training for distance and not speed. This may be a good day of the training week to do a real bike ride outside instead of in the gym.

Tue (10/20) 50min bike + 2mi pace- Went to the gym and biked for 50min while reading my ceramics book. Then I went outside and ran around the park for 2mi in an attempt to do another pace workout. I was trying to hold an 8:40min mile pace but instead they where both under 8:20pace. Boston qualifying pace is 8:30min mi. But I'm hoping to hold anything under 10min pace during this marathon race.

Wed (10/21) 4mi run- Went for a run around what's becoming my usual 3mile loop but added another mile through the cemetery of a local church. It's getting darker earlier but the fall colors are coming in on the trees and they're starting to collect on the ground. Runs have a different feel with a cool breeze and crunchy leaves underfoot.

Fri (10/23) 10mi run + 20min cross- I tried to get up early to run in the morning but woke up with an awful headache. I think I need to get better about drinking enough water. I got off work at 6:20pm and didn't start running till around 6:45pm. I had enough time to get 3miles done on the trails before I felt too terribly uncomfortable about running on rugged terrain. I ran the next 3miles on the paved parkway and then finished up with 4 laps around the whitewater channel. I forgot to bring my GPS watch with me so I'm not exactly sure about the distance but I erred on the side of more miles and likely exceeded the 10mi distance. I walked around the parking lot at a brisk pace to stretch out and cool down after the run.

Sat (10/24) 80min cross train- I biked to and from work today. It was about 35min each way so I may not have exactly made it to 80min of cross training but it's certainly better than my past two Saturdays of training. It seems this may have to become my normal Saturday routine so that I won't have to worry about missing the gym hours.

Sun (10/25) roll & ice- No ice bath today. I took things easy and did a little stretching.

Marathon Training: Week Fifteen

 

Mon (10/12) 30min bike + 3mi run- Still feeling tired from last weeks long run. I got to the gym
around 7:30pm without much daylight left. I went inside to bike for 10min as a warm up and then did my 3mi run around the park. It was much darker than I'd like but I stuck close to the baseball field's bright floodlights and tried not to upset the fans of the game that was going on as I ran around in between them. After the run I finished with 20 more min on the upright stationary bike.

Tue (10/13) 45min bike + 15min elip- One of my ceramics class mates gave me a book on hand building ceramics. It's kind of a textbook of sorts. I did get quite sucked into reading it during my biking and then couldn't put it down when I moved over to the elliptical. I don't think I should read while on the elliptical in the future. My running form was awful and plodding. Not the right running motion effort may create bad habits or imbalanced. I felt tired enough after 60min of cross training but I managed to muster two sets of weights today with 30lbs.

Wed (10/14) 3mi run +30minbike- I opted to just do the 3mi run again, in order to not add too much weekly mileage to what I've done in the past 2-3weeks. Since last Tuesday when I did that 1.5mi pace workout I've noticed that the pace of all of my runs seems to have picked up. While this is kind of nice I can tell that my body is feeling more tired because of it.

Fri (10/16) 13.1mi long run! + 20min bike- I fully expected my body to be as sore as last week but I took an ice bath immediately after and had a good meal and lots of water. It seems to have significantly improved my body's recovery and recuperation. The 20 min bike after also seems to have stretched and straightened out my legs so they're not so cramped up after. I ran on the USNWC trails. My mileage was a lot slower, between 10-13min miles. Perhaps going up and down so many trails on the softer surface slowed things down?

Sat (10/17) 62min bike- I missed the gym hours again and admittedly, the weather is getting colder and i felt tired and, I had trouble making myself go for a bike ride. I did some stretching instead.

Sun (10/18) ice and roll- I did a light two mile run with Wayne to shake the residual cud out of my legs

In my blogs over the past few months you may have heard me mention that I'm using a GPS watch to help me track my mileage and training pace. I've been slowly trying to figure out how to use this GPS device to make my weekly training posts more interesting and allow you all to have more interactivity with my marathon journey. So, good news! You will now be getting the added tidbit of a GPS map view of my weekly long runs added to the usual weekly training blog posts here  Garmin Connect.

Marathon Training: Week Fourteen

Mon (10/5) 3mi run + 50min bike- got off work too late to go to the gym and run so I had to choose. It's still probably best that I only ran the 3mi and didn't do the biking too because that's closer to the mileage what I've done in the past few weeks and I don't want to pile on too much extra mileage and time on my legs too fast.

Tue (10/6) 45min bike + 1.5mi run- Nice to workout in the middle of the day when it's bright sunny and warm outside. I took the running pace fairly easy and adjusted the biking resistance up and down every 10 min. I only did one extended set of light-ish weights since I haven't done much with weights in the past few weeks.

Wed (10/7) 30min elip + 1.5mi pace- I'm really enjoying working out in the gym and getting to read magazines. I miss learning and reading. I focused on keeping my stride balanced while ellipticaling. I did the 1.5mi at approximately an 8:30 pace around the park. the first mile was almost uncomfortably hard but the last half mile felt swell and was probably faster than intended pace. I'd like to do more speed-ish workouts now and then to test my body's pace and get a better feeling for how I might do in the race.

Fri (10/9) 12mi run- I finally did it! I ran in the morning before work- all 12 miles! Granted I did finish the run 5min before I had to leave my house to drive to work which meant I only had time to wash my face, change clothes and stuff some food in a bag for breakfast/lunch. It was a busy day with school  groups out and I didn't have much time to eat or drink. By the end of the day my body was so sore and starved I had a splitting headache. I did take a graham cracker with me and ate 1/4 of it every 3miles while out on the run. I think I may need to start taking liquid nutrition though. I've been looking into hydration vests and belts. I may try to MacGyver something of my own. I think I've definitely settled on wanting a soft flask so that it will conform to my body and will shrink as I drink from it.

Sat (10/10) 75min cross- I feel so silly! I completely forgot about the short gym hours today (from 9am-1pm). Not that it would have mattered. I had to be at work at 8:30am and didn't get off till 2something so I missed the gym all together. This is a winter problem. I may be picking up a Craigslist bike trainer soon so that I can cross train at home on the days I can't make it to the gym. My calves and right hip flexor are so sore I'm walking a little funny today. I don't feel like doing much. I know it probably would help to take an ice bath and to do a long easy cross train session though.

Sun (10/11) ice & roll- I ran an easy-ish 2miles today in the hope of shaking the crud out of my legs from Friday's long run. I also did a bit more foam rolling.

This weeks picture painted by: Me! I went to a painting event with one of my co-wrkers by The Creatory where we did a predetermined speed painting in 2 hours. Scary and fun. Forcing me not to worry about the little details along the way and just rough in the concept.

Marathon Training: Week Thirteen

After a week in the mountains with rainy scotland-like weather I come home to have my growing sore throat sickness turn into a full blown cold.

Mon (9/28) 3mi run-  Progressively feeling more sick and achy as the day went on so I took the evening off. Throat is so sore and my joints ache. My voice also started to get more froggy as the day went on.

Tue (9/29) 45min bike- Feeling less achy but still a bit weak. I went to the gym and biked. SO much green snot!

Wed (9/30) 3mi run + 10min bike- I elected to just run 3miles at the steadiest pace I could manage. I felt super weak and slightly sick because I left the house in a hurry to get to my ceramics class thinking I'd grab breakfast on the way but... I missed the turn for the Bojangles close to class and decided to just go on to class instead. I ended up working diligently for 7hours om my piece in order to finish sculpting it. But I neglected to take a lunch break and was VERY hungry after I left the studio. I swung by a Wendy's and picked up a crispy chicken sandwich and a small frosty for $2- I figured it'd be the best calorie bang for my buck but... when I went for my run I still felt hungry and weak but at the same time sick because the chicken sandwich and ice cream didn't seem to be sitting so well.

Fri (10/2) 7mi run + 80min bike- It seemed a bit excessive to bike for 80min on top of my 7mi run so I only biked for an hour instead. Being sick and running less mileage in the last week or so I don't want to ramp up the training too much in one day.

Sat (10/3) 75min cross- I got to the gym a little late and only had 40min to work with so, I biked for 10min, ellipticaled for 20min, and then finished with a 10 min bike. I left the headlights of the car on for 20 min before someone told me they where on and I could run out to tun them off. It was just enough to drain the battery. So, I was very glad we keep jumper cables in the car so that I could get back home.

Sun (10/4) ice + roll- I didn't feel very sore or tired today and didn't really wanna take an Ice bath on such a cold rainy day.

Because I didn't run the Wild Vine Race on Sept 26th and I didn't want to pay the money ($80-$90) to run the race this weekend when my parents are coming to visit I will not be submitting a proof of time for the Disney Marathon. I will not have a pace based starting coral and I will be starting in the very back of the pack. This causes me mixed feelings but it may be good for my first marathon? I'll find my pace at the November Battleship marathon in Wilmington.

Marathon Training: Week Twelve

Mon (9/21) 3mi run- Ran after work in the dark before hosting our pet sitter and her boyfriend for dinner.

Tue (9/22) 50min bike ride- Spent the day trying to clean the house and pack for our trip to Asheville. Wayne went with me to bike around our local neighborhood.

Wed (9/23) 3mi run- I did this run early in the morning in our neighborhood before we headed out on the road to Randal Glen Farm. We got to feed and pet animals, do a nice hike, and taste some farm fresh pulled pork sandwiches.

Fri (9/25) 3mi- Ran around some car dealerships and hotels in the pouring rain before heading off to the Biltmore Estate. I do enjoy running in the rain but it was a bit cold.

Sat (9/26) 13.1mi- I was supposed to do the Wild Vine Trail Half Marathon today but I'm not in Charlotte! We walked around Asheville's River Arts District. Not many artists where in their studios.

Sun (9/27) 11mi run- We went to tour Highland Brewing Company before heading home. I left our house for my run at 7:30pm when it was light outside. Came back to the bathroom after 2miles and then it was getting quite dark by mile 6 or so. It also rained/misted the whole time. Wayne ran the last 3miles with me. It was really nice to have my GPS watch on so I could choose my own unplanned route based on the weather and light conditions. Finished 11.2mi in 1hr47min.

Marathin Training: Week Eleven

Mon (9/14) 3mi run
Tue (9/15) 40min bike
Wed (9/16) 3mi run
Fri (9/18) 9mi run- had to stop after each 3mi loop to use the bathroom. not sure what I ate that didn't agree with my intestines.
Sat (9/19) 70min cross
Sun (9/20) roll + ice

Marathon Training: Week Ten

Mon (9/7) 3mi run + 30min bike-
Tue (9/8) 40min bike + strength-
Wed (9/9) 3min run + 10min bike-
Fri (9/11) 6mi run- first real longer mileage run and it felt pretty easy.
Sat (9/12) 70min cross-
Sun (9/13) ice + roll-

Marathon Training: Week Nine

Mon (8/31) 3mi run + 10min bike- took the day off from training to finish moving into our new house
Tue (9/1) 35min bike + strength- took the day off to finish cleaning the old house
Wed (9/2) 3mi run + 10min bike- I did 3 miles of easy running
Fri (9/4) 4mi run + 40 min bike- alternated 2mi of running with 20min of biking.
Sat (9/5) 65min cross
Sun (9/6) roll + ice-

Marathon Training: Week Eight

Moving into our new house has been taxing on my time causing the next few blogs to be very late.
They will be pieced together to the best of my recollection. I'm sorry for the temporarily diminished quality. We will promptly return to your regularly scheduled content with the start of October.

Mon 10min bike + 30min elip- lunge/stretch then use upright bike and 20min elip. I got a little ahead of myself on the elliptical.

Tue 35min bike + strength- tried to keep the resistance just a tad lower. Two sets of weights.

Wed 5min bike + 3mi run- Easy run around the park with a 5min warm up inside on the bike.

Fri 15min bike + 45min elip +2mi run- trying to take it easy on my legs

Sat 65 min bike- It was nice to pedal casually and get to read a magazine. I miss reading sometimes. I haven't had reason to or time to read anything other than required college material for the past few years.

Sun roll/ice- Need to roll so bad. Calves are tight achillies and quads are sore. Still not managing to get it done and my foam roller has already been taken to the other house.

Marathon Training: Week Seven

I came into this week with my body feeling very tired. My training is a bit taxing but, I think that the combination of a heavier work schedule, less sleep, and trying to work on and move into the new house we bought is taking a toll. Hopefully once we move in, September will slow down a bit and I'll feel more rested and recovered.

Mon 3mi run+20min cross- I thought about trying to elliptical more today and get my legs used to more running motion but I pushed too hard and tiered early. I did a 5min bike, lunges and stretches. Then I elipticaled for 30min but my feet got too numb, and my ankles and legs too sore so I finished the rest of the cross training with a 15min bike instead of ellipticaling the whole time. My toes never got un-numb after elipticaling but I realize now that I may have just had shoes laced too tight.

Tue 35min bike+strength- I started with lunges and stretches, then biked 35min. My legs feel pretty tired. I did one set of heavy weights. It was not enough. I wanted to do two sets but had to get back home to help Wayne with new house and make dinner.

Wed 2mi run+10min cross- Today started with lunges and stretches. Then I elipticled 10 min, and ran 2miles. My GPS watch connected faster this time either because it remembers location or I stood away from interfering building and trees. My breathing and leg motion felt odd but it was another happy run. I'm encouraged that all the cross training does seem to be helping. I was worried it wouldn't be enough to prepare me. I still have to remind myself not to push to hard and allow time to rest and recover. My body is nice and lightly sore from the weight training yesterday.

Fri 60min cross+3mi run- I had intended to do all of today's training inside the gym as cross training per what I've been doing for the last 6 weeks but, I got to the gym late and had to finish outside with some real running. I did a lung and stretch warm-up, 15min bike, 30 min elliptical, 15min bike, 12min elliptical, and then a 16:30min run outside. The run felt calm and easy. It gets dark almost right at 8:30pm now. The evening air was cool and humid.

Sat 35min cross+ 3mi run- I made it to the gym on a Saturday! So, no run walk today. This may be an increase in the intensity of my workout for the day from past weeks. I did a lung and stretch warm up. The 35min elliptical felt fairly easy and relaxed though my pace and heart rate where higher then previous days. My run was a little stiff today. My leg mechanics feel strange. I wonder if they would feel better if I ran first before ellipticaling?

Sun roll & ice- I definitely need to roll and Ice I do feel quite tired and sore but, I had to be at work at 8am and didn't get off until 8:30pm. I'm trying to get better at making time to do a recovery routine on Sundays but. In the midst of moving, and long work days, it doesn't seem to be working out.

I'm leaving this week feeling encouraged that I am doing well but the question always lurks in the back of my mind, Is it enough? We'll see, but for now I'm starting to see positive slow and steady improvement. Run rest repeat, don't get ahead of myself and push too hard. I increased the intensity of Mon Fri and Sat's workouts. I'll try to rest well and recover in the next few days.

Marathon Training: Week Six

The weeks keep getting better slowly but surely. The joy of running and feeling capable and uninjured is returning. Huzzah!

Mon 2.75mi run + 2.5min cross- Today I biked for 2.5min, did  lunges and stretches, then ellipticaled for 27.5min. My legs feel as they should with more elliptical running motion.

Tue 30 min bike + strength- Warmed up with lunges and stretches and then biked. I also added just a few light weights.

Wed 2mi run + 10min cross- Today felt really good! It did take the first 5-10 min for my body to get comfy but, this is the first happy/joyful run I've had in a very long time. I switched my breathing pattern from 3/3 to 2/2 throughout the run, and ran the second mile with my right shoe untied. Running on grass was comfy with no ankle pain on the uneven surface. 8:50am wasn't as hot as I though it might feel. I had dew soaked shoes from the grass by the end of the run. I'd intended to elliptical instead of bike but I had no time for a warm up lunge/stretch so, I opted to go slow and ease into training on the bike so that I could better manage my time since I had to be at work at 9:30am- no shower + stinky re-worn shirt, Yay!  I was the first one through the door of the gym at 8:30am. My GPS watch took longer to connect to satellite than I'd hoped it would.

Fri 55min cross- I biked for 5min easy warm up and then did lunges and stretches. Then I ellipticaled for 50 min. My right hip had a tight tendon kink that developed during ellipticaling. It finally relaxed and popped back into place when getting back into the car to go home. My left toes are not going as numb as in the past, perhaps because my foot strikes are evening out a bit. I took a mis-step and paused for a moment to reset my feet but the elliptical machine erased my total time so I had to guess I was supposed to do 7 more min.

Sat 2.75mi run+ 32.5mincross- I walked 16.25min, ran 2.75mi, walked 16.25min. Felt great running on grass. Nice comfy pace during which I switched from 3/3-2/2 breathing

Sun ice and roll- I still didn't manage to get this done on my rest day. I did foam roll on another day. I really do need to do a real ice bath. The house we're buying has a fridge with a working ice machine so that will help a lot.

Marathon Training: Week Five

Training is getting better. My sprained ankles are almost back to normal. Now I'll just have a few weeks of correcting imbalances that have cropped up from favoring my injuries. I'm excited to start running for real again on the earthen ground and in the outdoors.

Mon 2.5mi run + 20min cross- 20min bike and then 25min elliptical plus, I did a few back and leg extensions too.

Tue 30min bike+ strength- Wayne and I spent our day off together walking through IKEA and other furniture stores dreaming about decorating this home we're about to purchase. We got caught up and I got to the gym too late to bike for a full 30min but, they where nice enough to allow me to stay for an extra 5min and do 25min total. I pushed the pace a bit in hope of  making up for some of the lost time.

Wed 2mi tempo + 10min cross- I got called off work today and was allowed a second day in a row off from work with Wayne. I did a 10min bike and then 20min elliptical in the gym. I tried not to take a break in between exercises in order to increase the duration of cardiovascular exercise.

Fri 50min run + 20min cross- Today I went to the gym before work to do my "long run" on the elliptical. I'm feeling guilty that Wayne had to clean the house and pick out anniversary desserts for my parents while I was at work and the gym. I did a 20min easy bike than did lunges, and stretched before hopping on the elliptical for the rest of the time. I managed to get off work a little early and had time to run home and shower before my parents came to visit and we went out to dinner at a small family Italian place with awesome pizza in Belmont called Simonettie's.

Sat 2.5mi run + 35min cross- Happy 17th Anniversary to my parents and Happy 57th Birthday to Dave! My achillies complained and popped a bit throughout the run. Even though I'm gradually increasing the running impact my legs are no longer happy with my running once a week. The tendons aren't keeping up with the difference in strain between real running and cross training. Starting next week I will increase my number of running days per week by one so that in 5 weeks I will be running a bit on all 5 of my weekly training days.

Sun Roll and Ice- Again I didn't get to an ice bath today but I did a few session of rolling and local icing throughout the week.

Marathon Training: Week Four

Mon 2.75mi run + 7.5min cross- Today I did 7.5min of biking and then tried to elliptical for the rest of the time but, I could only manage 10min due to some uncomfort in my ankle. So, I finished back on the bike for 22.5min. I could tell after working out that the elliptical is good for my legs and mimicking a more running like motion.

Tue 30min bike + strength- I took a real outdoor bike ride with Wayne around Mount Holly for maybe 35-40 min. I tried to go a little long because I feel like I cheat when coasting down hill on outdoor bike rides. We came back and did just a small set of the RW Iron Strength workout. I was able to do more than I thought I would be able to but my ankle doesn't like to jump around yet.

Wed 1.5mi run + 15min cross steady- First "workout" training day according to my training plan but I biked in the gym for 15min and then hopped on the elliptical for 10min and finished with a final 5min bike. It wasn't quite the workout I'd originally planned because it just felt like too much strain on my ankle still to do real running or even as much ellipticaling as I'd planned.

Fri 15min cross + 45min run- I did an easy warmup bike of 15min and then stopped to stretch and do a few lunges. I then ellipticaled for 45min with prettymuch no discomfort in my ankle! I did have to slow down on occasion and try step in a way to put pressure on different areas of the bottom of my foot in order to allow blood flow and get my toes to stop being numb. This is a thing that happens on the elliptical and I'm not exactly sure why. My heart rate and breathing where slow and easy the whole time. Today was a swell mental confidence booster. I can feel imbalences evening out. My right ankle is still catching up a bit but it's much closer to normal than two weeks ago. Yay!

Sat 37.5min cross + 2.25mi run- I walked for 18min45sec then had to stand in place for a minute so my GPS watch would lock onto nearby satellites. I had a nice run around downtown mount holly and then I finished with another18min45sec walk back home. I still feel a bit silly walking and would like to try to make it to the gym's morning Saturday hours in the next week or two.

Sun roll + ice- I did some local ankle icing but I didn't have much more time after a shower and a late night dinner when I got home from work. Focusing on my breathing is carrying over to everyday life. Running is less labor intensiveand enjoyable when relaxed and breathing easy. This is an interesting concept for someone with pectus excavatum.

Marathon Training: Week Three

A very hesitant and crestfallen start to the week has turned into hopeful renewal.

Mon 2mi run + 10min cross- I took the day off and Iced my ankle as often as I could before work. It feels much better tonight. I can sleep comfortably. I ran a few steps up and down hill and it still felt uncomfortable, but not sharp pain. Don't want to injure further so I guess I'll take biking tomorrow lightly and not elliptical until Friday

Tue 30min bike + strength- 10min of seated stationary bike and then 20min of the up right stationary bike. I did push the cadence and resistance a bit more than usual in order to make up for a small amount of lost ground yesterday. I just did two circuits of leg extensions, back extensions with light weight, and sit ups .

Wed 1.5mi run + 15min cross- I split my time evenly between the upright and seated stationary bikes. I increased my resistance once or twice again today. I feel pretty good. I feel like my left achillies is compensating a bit for the right ankle weakness.

Fri 40min run + 15min bike- I ran a fair amount at work today while doing a team edition showing a group of folks around the USNWC to various activities. The ankle is a little swollen still but it feels ok. This is my first day ellypticaling again after rolling ankle. Ellipticaling went well with no pain or post exercise swelling.

Sat 2mi run + 30min cross- Again my work schedule interfered with being able to attend the 9am-1pm gym hours today so, I walked and ran around the neighborhood. I walked for 22min, ran 2miles, and then walked 8 min back home.

Sun- meant to take an ice bath and foam roll but....life gets busy, I guess. I just iced my ankle with a small ice pack. It is more sore and swollen today. I'll try to be god to it.

The week went much better than I'd hoped. I don't think I'll have to further re-evaluate or adjust my training plan as I thought I might have to. Good news! Just reminding my self to go slow and be patient.

Marathon Training: Week Two

This week is feeling better. I'm glad to be in a routine again. My pace is slowly picking up steam and it feels so good to be running, for real, on the ground again.

Mon 1.75mi run + 12.5min cross- I went straight from the gym to work. It doesn't matter so much, in
these hot summer months, if I show up to work sweaty because I'm gunna sweat more at work than I will in the air conditioned gym, I did 12.5min easy on the bike and then hopped on  the elliptical for the rest.

Tue 30 min bike + strength- I'm still having to make myself go slow and easy in order to build time on my legs and avoid overtraining while I'm still six months out from the marathon. I also did two circuits of weights with about 10lbs more weight than last week.

Wed 1.5mi run + 15min cross- Today I went to the gym an then took shower before work but still had to take one again after work because I get all sweaty and sunscreen-y. I tried to slow the pace to be a recovery day.

Fri 35min run + 15min cross- Biked easy at the gym for 15min, than stretched and got some water, and then did 35min on the elliptical.

Sat 1.75mi run + 27.5min cross- Took my gps watch out for a test run. I walked 13:45 to warm up and then ran 1.75mi and finally finished with another 13:45 walking cool down. I had planned on stretching after the warm up but I was too excited to actually run that it slipped my mind till I was half way through. The run was fairly easy effort and felt much shorter than I'd expected. still haven't figured out the watch segments. Maybe I need to pre plan/program workouts?

Sun roll + ice- I'd planned to foam roll and take an ice bath after work but my day ended up being much longer than originally planned. I just wanted to relax after work by sitting and doing nothing for a bit. Sadly I rolled/strained my other (right) ankle today while at work I stepped on a large rock an over it my ankle rolled. I just keep telling myself, everything happens for reason right? Is this just a message to go slow and learn to be kinder to my body?

I want my body to heal well from this ankle injury. I can't afford to prolong it by training too much through the injury. I have to adjust my training a bit again in order to still meet my training goals of running a half marathon in two to four months and the full one in six.

Marathon Training: Week one

So I've had to adjust my original training plan for the half marathon at the end of September and instead push the focus of my training further away toward the full marathon in January. I'll still be running the Sept Wild Vine race since I need a proof of time for the Disney marathon. According to my training I will not be "ready" for the half marathon distance by then, but it'll give me a slightly better chorale start at Disney race than if I didn't submit a prior race time at all. If I do run a slow race time it'll hopefully keep me from going out too fast at the marathon and give me folks to pass in the later parts of the race.

Mon 1.5mi run+ 15min cross- My achillies are still quite sore and it still makes me nervous to do actual running on the ground. So, I went to the gym and biked for 15min and then ellipticaled to mimic running. I'm trying to exercise as slowly and gently as possible.  I remember my high school coach talk about getting "Time on your legs". Just getting your legs used to moving for a length of time has a training benefit without stressing the musculo-skeletal system too much. Going slow and steady makes my legs feel different than expected- used but not the usual worked or exercised that I'm used to.

Tue 30min bike+ strength- Again I'm just gaining "time on my legs" focusing on breathing, staying relaxed, keeping my leg motions tracking straight. I also did two light weight circuits.

Wed 1.5mi run+15min cross- The timing with my work schedule was not good today and I didn't make it to the gym. I need to find a way to work this training in especially when I start doing longer mileage again. If I'm actually running on my feet I don't have to worry about gym hours, but I may still be doing a fair amount of cross training all the way up to the full marathon race.

Thr off- Went to the gym today and did yesterdays training. 15min bike easy and then 15min on the elliptical. I need to hydrate better. I could feel my muscles moving against each other roughly because I'm dehydrated and they're not well lubricated..

Fri 30min run+ 15min cross- I biked really easy first as a warm up and then ellypticaled for 30min. I was surprised to be able to hold such a steady pace. I've had to force myself to slow for the first 5-10min and then gradually work up to speed with a dew small decelerations in middle when I feel discomfort. I try to stay focused on breathing and foot strike. I ran a few steps in the parking lot afterward, which felt pretty good and pain free.

Sat 1.5mi run+15min cross- I ran a mile and a half on the ground today! I forgot the gym closes at 1pm on Sat so, when I pulled into the parking lot after work and it was closed, I decide to run around the park instead. I then also walked a mile and a half as my cross training for the day. Walking for fitness feels very strange to me since I walk so much in my daily job. I took my run at an easy pace, slightly forcing my foot strike under my body. My left knee was a little sore after the run as well as my heels. I'm not sure if this means I'm heal striking more in the thick sole of my Asics shoes or, if my Brooks shoes are allowing my heels to feel more impact when I wear tem to walk around during the day at work.

Sun roll+bath- Used the foam roller and took a 10min cold water bath. Our tap water isn't very cold so, I'm not so sure the bath did much. I'll be sure to use ice when I'm doing longer mileage. I wonder if it may be better to do foam rolling an ice bath right after Saturday's run instead of a day later?

This was a much better week than last two. Feels sogoodto do real running. being inside on machnines gets boring and manotinous. Still trying to figureout how toslowlywork into real running effectively to build back intotrainging.

Half Marathon: Week Five

I confess and apologize to my readers, my motivation ad confidence is waning. I started on this blog journey because, Knowing that someone reads about my training progress keeps me true to my intentions to reach my goals. Running and training, however, cease to be fun when it hurts to take just a few running steps.

Thanks for your support. I will try to work back into a regular Tuesday weekly posting schedule again.

After realizing I was training too much too fast, last week, I took this one pretty easy. I didn't run on the ground at all but, went inside to the gym to bike and elliptical all week.

Mon 30min cross- Went to the gym and split my time with 15min on the elliptical and then biked easy for 15min.

Tue 4mi pace- My tendons are feeling really sore and tight today so I didn't do a workout.

Wed 30min swim- Instead of the RiverJam Swim I opted to go to the gym and try to do 40min on the elliptical but I split my time and did the last 20 min on the bike because my tendons and legs are still sore.

The gym was closed the rest of the week for the 4th of July holiday. It's probably for the best. It's clear now that I will have to pause and re-evaluate my current training plan in order to recover from this injury set back so that I can still run the Marathon in January.

My new favorite hot weather snack is frozen grapes! Thanks to a silly shopper who returned their cart to the parking lot drop off and left a giant box of red Sam's Club grapes in the kid's seat.

Half Marathon: Week Four

This has been a frustrating week. After almost completing the first stage of my half marathon training plan I am left unable to run more than a mile or two, on a good day, due to my achillies tendonopothy. I will have to seriously revamp my training plans for the upcoming half and full marathons. This is frustrating and disheartening. But, this is all a learning process to determine how to work with my limitations in order to reach my Boston goal. It seems a little threatened and potentially unattainable - we shall see!

I realize that after taking two weeks off from exercise after my 10k race to let injuries heal. I may have jumped back into too much of a weekly mileage increase. I will have to take a step back and slowly transition into full time running with a lot of cross training between now and then.

Tue 30min cross+strength- Split my cross training between the stationary bike and elliptical and then did my two usual circuits of weights.

Wed 4mi run- I went to the gym to cross train since my legs feel really tired and sore. I tried to run a lap around the gym basketball court but couldn't bare more than a few steps. I biked for 40min to give my legs a break from running-like activity.

Thr 2mi run+swim- I went to the gym and used the elliptical for 20min in order to get some more time on my legs for the week. The session was nice and practically pain free.

Sat 3mi run- I did the 3mi run around Mount Holly with a fair amount of success. I did have achillies pain during the run but my legs felt recovered and happy after the run as well as the next morning

Sun 7mi run- In an effort to not further aggravate my achillies as my long runs the past two weeks seem to have done, I decided to postpone this long run until tomorrow when I can do most of it as cross training on the bike and elliptical.

My body has been feeling more and more tired over the last month. We have been very bad at going to bed at a decent hour and I've been getting only 5-7hour of sleep for the past few weeks. I think this is catching up with me and not allowing my body to recover from my training.

Half Marathon: Week Three

Mon 3mi run- I did the lake loop with Wayne. This was the first trail run since resuming training my training. I was a little nervous about running on the uneven surface but my Brooks again prove their worth in conforming to the contours of the trail. I'm still training too fast if I'm trying to race the half and full marathons at 8min pace. I need to study the pace calculators again.

Tue 30min cross+strength- I realized when I got to the gym that i'd forgotten to look at my calendar to see that todays cross training length sould be so I added just a bit of extra time. I added an extra 5min to my ellipticaling today and did the usual 15min upright stationary bike. Doing two circuits in the weight room is becoming easy again. I really need to work more upper back/core/hips/knees or just change up the routine for more running specific exercises. I might be to a point where I could start the Iron Strength routine.

Wed 4mi run- I took my new watch on the run at 8:57pm. It is pleasantly cool that late in the evening but it quickly gets dark after 9pm and it was certainly nice and dark when finished my run. I'm still running faster than my planned 9min pace. Having the watch and keeping my pace slower means I don't feel as fatigued as usual after the run and my achillies tendons feel better today.

Thr 2mi run+30min swim- There was no massive mob of a swim team out this time! We did have several recreational swimmers that snuck over from the Flat Water dock to just putz around in the shallow. My only qualms this time where from swimming by a couple who stood and chatted by one of the bouies marking the lap distance. Since the river water is too cloudy to see through while swimming I almost swam into and probably did splash them several times.

Sat 6mi long run- I started out on the parkway and then finished with a few laps around the channel. Tried to keep pace relaxed but I did slow noticeably on last mile. My achillies tendons where really sore by the end of the run so I changed my running form a bit to maybe accommodate. I don't know how the running form difference affects my efficiency/economy. I would pronate and run more toward the mid-rear of my foot instead of the fore foot, I focused on moving forward more than bouncing up and down. learned belly breath! hips and knees a little sore.

Sun 3mi run- My achillies where super tight today but they do feel much better after the run. I think I'm using my ham strings more with the different running style. I'm concerned if this different form will still build strong efficient and effective running muscles. It seems to not be putting as much strain on my calves but I also don't seem to be using my quads as much maybe. I ran negative split miles and am hopeful that this implies good news for the future, in regard to the half and full marathon race paces I'd like to achieve.

This is the first week of my half marathon training that I've run Sunday instead of Monday. I'm guessing that my body will like the fact that I won't have 4 days in a row of exercise this week.