Thursday, October 13, 2016

The RNRLV Marathon is 1 Month Away

Well, things are only going to get more exciting over the next month.

The marathon is one month away. I believe that I'm only going to have a two-week taper.  So that means I only have two hard weeks of training left...

This training cycle has gone by fast,  I think being in school has helped me not be so obsessive about every single workout.  I still analyze the heck out of my data from the long runs, and the speed work.  But, for the rest of the runs (General Aerobic, and recovery days) I'm just logging the miles and enjoying them.  It has been nice to have a coach to take the guess work out of how fast to run, and for how long.... Depending on how this marathon goes, I may be using this coach again for another marathon or half marathon PR attempt.

In my last post, I mentioned that I didn't feel as fast ast I used to... While I feel that this statment is still somewhat true, I don't feel as beat up as I did earlier this year, and during last years training.

Last year I had a sore left hip, and I just couldn't figure out what I was doing wrong.  I thought that my left hip was weaker than my right side.  I think it turns out that the opposite is true.  My right side had been the weaker side, and when I was running tempo/speedwork my left side was over compensating for my right leg.  I've been trying to stay up on my donkey kicks and planks... And I'm crossing my fingers that everything stays healthy for the next month.

I was having a little bit of plantar fascia issues on my right foot.  But, for the most part, that is feeling better as well....So let's get to the training updates.

Tuesday10/4- Rest

Wednesday 10/5- 4 Mile run. This was a recovery run of 40 minutes plus a few strides.

Thursday 10/6- Recovery miles at Whitney Mesa.  I dusted off the trail shoes, and I ran a few miles in the dirt.

I ran up and around the mesa, but I stayed away from some of the more rugged trails.

Friday 10/7-  8 Miles 2 Miles Warm up 5 miles goal pace, and one mile cool down.  I had been feeling nervous about this workout. I decided to get out of the house early in the morning... I prefer to run at lunchtime so that my daughter doesn't have an extra long day at daycare.  But, I didn't want to have to worry about the heat....
I chose a route that was a little hilly, but I wouldn't have to worry about traffic on the bike path.  Here's the data:

This workout was a big confidence booster.

Saturday 10/8- 40 Minutes recovery effort

Sunday 10/9-  6.3 Miles This was supposed to be 40 minutes General Aerobic, and 25 minutes tempo. My kids get up super early, and my daughter saw me in my running clothes, and she asked to go running with me.  We ran about a .6 miles to and from the park, and then I headed out to finish my run.  I ran 25 minutes GA, and 25 minutes tempo effort.  Here's the data.

Total Mileage for the week 45.2 Miles

Monday 10/11- Rest

Tuesday 10/12- 17.5 Miles Long Run Day!! This run called for 170 minutes of relaxed running.   I'm so torn sometimes on where to go running.  I feel that there is a safety trade off one way or the other.  Jogging paths are great to avoid traffic, but they can be isolated. 
A local runner was brutally attacked in one of the safest neighborhoods (Green Valley) on Friday October 7th.  The attack happened in broad daylight at 4pm.  It was a senseless act of random violence.....Here is a link to the incident that happened.

I am so sad and angry that this happened.  I love all of the connecting bike paths and jogging trails that run through Henderson, and Las Vegas, but I would rather take my chances running on busy streets, in case something happens to me.   
********End of tangent******

I chose a route that ended up being a steep uphill climb for the first 5-6 miles.  I ran out towards the Lake Mead recreation area.

 and then I let gravity do its thing for the next 5-6 miles.  I ended up stopping briefly twice, once at mile 10 to buy a bottle of water, and at mile 13 I stopped by my hose to drop off my run vest, and to use the bathroom.  Since this run was done at a relaxed pace, the time actually went by quickly.  Here's the data.

Wednsday 10/12- 30-minute walk.... I had the day off from work, so I took my daughter to Sunset Park, so we could go running and play on the many playgrounds the park has to offer.  We ended up run walking a little over a mile

Thursday 10/13- 3.5 Shake out recovery run, with some strides. 

I have another tempo workout tomorrow that I am feeling nervous about.  But, I will try to do my best to nail the workout.  See you on the other side.

And as always thank you for reading.

Wednesday, October 5, 2016

A few long runs under my belt and some push ups for a good cause.

Hey, everyone.  It's been 2-3 weeks since I've since last posted. Last week I hit the midpoint for two more courses towards my MBA.  It was a hectic week, and I'm glad it's over.  For the month of October, I will be spending a little more time at home.  I have some holiday and vacation time off.  So I'm going to doing a lot of my long runs during the week instead of on the weekends.

Training has been going okay.  I'm a little nervous because my mileage seems a little low.  The past four weeks have been at or around 37 miles.   Last year I had a few 50-mile weeks, with lower volume weeks sandwiched  in between.  This week I am supposed to hit 45 miles, so I think this is where my mileage is going to increase for a few weeks, and then its' taper time.

It has finally started to cool off.  For some of my long runs, I have been able to leave my water bottles behind.  I don't realize how much carrying a water bottle can impact my stride, and it very nice to not have to worry about the heat.

Training updates

Friday 9/16- 17.1 Miles- 2 hours and 40 minutes of relaxed running.  I did this run in and around Sunset Park. I spent a lot of time here last year, and I enjoy running through the park, and not having to worry about traffic.

The pace felt relaxed for the most part. The heat started to bug me about half way through. I ran through the splash pads at the park to cool off and it helped. I feel like I could have added an additional mile or two. I also stopped by my car a few times to swap out water bottles and grab fuel. I stopped my watch when I went through the splash pads and to use the bathroom.  Here's the data

Saturday 9/17- Rest

Sunday 9/18- 5-mile recovery run

Total Miles for the week 38.3

Monday 9/19- 7.2 Miles General Aerobic- This was a hot day, and I ran this at lunchtime.  I found another park with splash pads, and I soaked myself.  I also purchased some new shoes.
Saucony Guide 9 and I found them on sale!
Tuesday 9/20- 3 Miles General Aerobic, 3 Miles @ GP, and 1 Mile cool down.   It was a beautiful afternoon.  It was only in the low 80's and there was  cloud coverage for once!
This workout called for 3 miles at 9:20, and 3 Miles at 8:20 pace, During the Warmup 9:20 just felt too hard I guess. But, when it was tempo time, I tried not to look at my Garmin and I just ran by feel. After the first mile I tried to ease off a little bit. It was much cooler today, so I guess that made a difference *shrugs shoulders*  Here's the data.

Wednesday 9/21 3.6 Mile Recovery run. I felt really tired.... It was also my anniversary on this day.  My husband and I have been married for 20 years!!

Thursday 9/22-Rest

Friday- 9/23 15 Miles- 3 Miles warm up, 10 miles @ steady state, and 2 miles cool down.  I didn't feel like going back to Sunset Park, So I just a route that was sort of hilly...I got fairly lucky and I didn't get held up by too many red lights.  My only complaint was that this run was super windy during miles 9-12.   Here's the data

Saturday 9/24- Another rest day!!

Sunday 9/25- 45 Minute recovery run.

Total Miles for the week 37

Monday 9/26- 6.1 Miles hot and hilly general aerobic run, I headed outside and I almost didn't' bring any water with me. After three minutes I decided that was a terrible idea and I ran back inside to fetch a bottle.... Whew! It's not as crazy hot as it used to be but, I never, ever, want to underestimate heat exhaustion.

Tuesday 9/27- 8 miles 3 Miles Warm up, 4 Miles Tempo, and 1 mile cool down.  I got my ass handed to me by the sun today.  It was hot, and I took a small handheld bottle of water with me. I chose the Pittman Wash to avoid traffic, and because I knew there would be just a little bit of shade coverage. 88 degrees. This hurt. Here's the data:

Wendsday 9/28- 5 Miles recovery

Thursday 9/29-5.6 Miles, this was another botched tempo run.  Guess what? It was hot again today...  I should have gotten up earlier ,  I was up early, but I was working on a midterm paper.  So running in the morning took a back seat, and I paid dearly for it at lunchtime.  I was supposed to do 30 minutes at 9:20 pace 10 minutes at 8:30, and 15 minutes at 7:45 pace..... Yeah, that didn't happen.

Friday- Rest

Saturday- 1 hour General Aerobic Run

Sunday- 40 Minutes recovery pace.

There was no long run this week, because I'm going into a holiday period at my work, where I will have more time off during the week to run.  I pushed my long run out an extra day.

Total Miles for the week 35.2

Monday 10/3- 30k (18.6 Miles) Cut down run... I did not know where to do this run at.... I really love the Wetlands Recreation Area.  But, it is no man's land. 

I also love Red Rock Recreation but, its' super hilly.   I parked my car at Sunset Park, and I ran about a mile or two to let the morning commute traffic die down a little bit, and then I ran through one of my old neighborhoods.  I didn't realize that my route would end up being so hilly.  This run called for 10k at 9:45 pace, 10k @ 8:45 pace, and 10k @ 8:30 pace.  The middle section was awful, and I was wondering if I would be able to pick it up during the last 10k, but the last 10k was manageable.  For fuel, I ate one pack of Honey Stinger chews, and I ate one gel.  I didn't bring any water with me, and I didn't stop for water until mile 16ish...  My Garmin bounced around all over the place during this run.  Here's the data.

RNRLV is really flat. So I hope all of this
hill work pays off!

This run went well, but I still have my doubts,  when I was younger I was naturally faster, but I didn't know how to race or train smart.  Now that I know how to train smarter, I wonder if I still have what it takes to BQ....  I'm not sure if I'm even as fast as I was last year....I was also a few pounds lighter last year....I hate to sound whiny but, I want to be somewhat transparent with how I feel my training is going.

Push ups for a good cause
Currently, I'm participating in the 22 push ups a day challenge on Facebook.  Every day you do 22 push ups and you nominate someone else to keep the challenge going.  This challenge is to bring awareness to the 22 suicides of veteran's that take place every day.   At the end of this challenge, I plan on donating a little bit of money to a local veteran's association.  Here's one of the videos that I posted to Facebook.


Well, that's all I've got for now.  Thank you for reading.

Thursday, September 15, 2016

RNRLV is about two months or, Just a little over 8 weeks out.-Training updates

Hi there... Life is still moving forward at rapid fire pace.  I have settled into my training routine, and I can't believe we are nearing the halfway mark of this training cycle.  I chose a 14-week training cycle because 16 weeks seems so long, I worry about injuries, and from being overwhelmed with 16 weeks of structured running.  14 weeks seems to be the sweet spot for me.  I will pick where I left off (Begining of September).  I am happy that the weather is finally showing me some mercy after one brutal ass summer.

Friday 9/2 50 Minute treadmill run with 30 Minutes at Recovery pace, and 20 Minutes Tempo effort.

I had to stop to tie my shoe during the 2nd mile.

That night I went out to eat dinner, and I ate a really rich piece of salmon with creamy mashed potatoes, spinach, plus a few rolls from the bread basket. It was so good, but I probably shouldn't have eaten so much so close to bedtime....

Saturday 9/3 14.6 Miles, This was supposed to be 15 Miles with 10 Miles at steady state pace, and I really didn't execute this run properly at all.  That super huge rich meal sat in my belly like a rock.  I chose a route that was flat, so it would be easier to hit the steady state paces but I ended up running on the sidewalk way more than I prefer.  I also got overheated much earlier in my run (around mile 8) and I had to stop inside a gas station for 5 minutes to cool off and refill my water bottles.  I have a love-hate relationship with my Hydration vest. I love my hydration vest, for all of its pockets to store things.  But, the more shit I stuff inside my vest, the heavier it becomes. I know that I will not be racing with it, and I can't wait to leave it behind.
It's nothing personal hydration vest,
You were my Summertime BFF
But, I just can't run tempo pace
wearing you. :(

 Here's the data:

So all in all, I ended up adding 10 minutes of stopping time to my long run.

**Mini rant alert** Yes I covered 14.6 Miles, but when you add 10 minutes of stopping time it will effect your actual running pace goals.  I'm always trying to be hyper aware of how much I stop during a long run...  The point of the long run is to practice running continuously, and I am always mindful that the clock does not stop during the race.  If I have to stop during the race to tie my shoes, use the porta potty, or to stretch, that clock will keep on ticking away, and I can't use my Strava stats to qualify for Boston** (end rant)

Sunday 9/4 Rest
Total  Mileage for that week was 37 Miles

Week 5
Monday 9/5 7 Miles -65 Minute General Aerobic run.  It was nice to observe the Labor day holiday, and it was nice to go running on a Monday morning and not have to go to work.  I chose a route that was hilly, and I can tell that the mornings are finally going to start cooling off.  Here's a picture of the area I was running through.
I took these photos back in June, but I never posted them.

And here's the data.

Tuesday 9/6 45 Minutes recovery effort with strides at the end.  I ended up having to buy new tires for my car (I had been hoping to wait until the holidays to treat myself to new tires.).  I ended up doing this run on my lunch break, and in the heat.

Wednesday 9/7  Speedwork/Tempo run.  I had been feeling nervous about this run, but it went well.  I ran 2 miles warm up, 3 Miles slightly faster than goal marathon pace, and a 1.2 mile cool down.  I was happy to do this run outside on the road. This was the first time in a long time, that I didn't have to bring water with me!! I chose an out and back route that was fairly flat.  Here's the data.
This workout was a confidence booster, but I can't count on one good 10k workout to get me through marathon training... So I will just be happy with how this workout went.

Thursday 9/8- Rest

Friday 9/9 6 Miles 55 Minute Maintenance run,  this run was also hilly, I started out at recovery pace, and then finished with a little bit of steady state running.

Saturday 9/10- 40 Minutes recovery with strides at the end.

Sunday 9/11- 10.7 Miles-  3 Miles WU, 6 at Goal Pace, 1.7 Mile cool down.  Just my luck the temps picked up again, and I had to bring my hydration vest with me....  I had my route picked out and during the first mile of the tempo section, I spotted either a large stray dog or a desert coyote about 200 meters ahead of me running through the desert.  I said "NOPE" and flipped a u-turn in the opposite direction.....   I didn't hit my goal pace miles, but I'm proud of myself for just trying to focus, and get through the run when the going got tough.  Here's the data.

 Total Miles for the week 37.9

Week 6
Monday 9/12- 4.3 Miles recovery  with some strides at the end.

Tuesday 9/13- 55 Minute run. 30 Minutes Warm up/recovery pace, 20 Minutes Tempo, and a short cool down.  The weather in Las Vegas has been cooling off.  Two weeks ago it was 105. Today it is only 88 degrees.   The tempo section felt tough, but not excruciatingly so.  Here's the data

Wednesday 9/14 Speedwork.  2 Miles Warm up with form drills and strides, 4 x 1000 meters at half marathon effort and a 1 mile cool down.  The cooler weather is helping.  I was able to average around 7:30 per mile for the 1000 meter repeats,  Last month this pace was killing me... So I guess this is progress.  Here's the data:

Thursday 9/15- Rest

Tomorrow I have a "big" long run scheduled. I'm going to run either for 2:40 minutes or 18 miles, whichever comes first.  This run is supposed to be done at a relaxed pace.  I also plan on stashing water along my route so I won't have to bring my big ol' heavy vest....  See you on the other side.

And thank you for reading.

Thursday, September 1, 2016

RNRLV 2016 Marathon Training Weeks 2 , 3, part of 4 -and I finished another block of courses towards my degree.

I am so happy that I have a week off from school!!  I just finished up another block of classes last Sunday (Aug 28th). I can say that I am now at the halfway mark of my MBA degree... I don't want to count my chickens before they hatch, but I'm so excited to be moving closer toward my degree.  I'm going to try to use this week to decompress and catch up on my family time.

In other news, my little boy started Kindergarten on Monday.

Oh man! I was such an emotional wreck all day long, not having any homework that night was a huge plus!

So let's move along with the running updates. It's been about two weeks since my last post, and I want to fill you in on how marathon training is going.  I had a heavy volume week followed by a lower volume week. I'm working with a coach and I don't want to give away his "trade secrets" lol.  But, one of the first things he made me do, was slow down on my recovery/easy days... It was really hard for me to understand what true recovery pace was. Fortunately, I'm given specifc instructions on which paces I am supposed to run for given periods of time.

Monday 8/15- 40 Minutes at Recovery effort with 6 x 30 second strides at 5k effort-  I really enjoy these runs.  After 40 minutes of running at an easy effort, my legs are nice and warmed up and ready to run strides.  It was still a nice warm morning.

Tuesday 8/16- 6.5 Miles Genereal Aeorobic run. I ran for an hour inside a warehouse. I have been hating the treadmill lately, the gym has been extra crowded, and I feel like a dick for running for an hour if other people are waiting to use the treadmills.  I ran 30 minutes at 9:40 pace, and then ran 30 minutes at 9:10 pace.

It was still a gross 86 degrees inside the warehouse and I inhaled a crap ton of dust.

Wednesday 8/17- 8 Miles- 25 Minutes of warm up 5 x 25 second strides, 4 Miles at tempo pace, and a one mile cool down.

Thursday 8/18 Rest

Friday 8/19- 4 Miles  aka 40 Minute Recovery effort.  I ran these miles at Cornerstone Park.

One of the local high schools was hosting a practice meet, and it was pretty cool watching the youngsters train.

Saturday 8/20 6.7 Miles- One hour run 30 minutes at 10:00 pace, and 30 minutes at 9:00 minute pace.
I ended up choosing a hilly route, and I didn't hit my paces correctly, I ran the uphill too fast, and the downhill not fast enough.  Here is the data:

Sunday 8/21- 14 Miles- 4 Miles warm up, 9 miles at 30 seconds above goal marathon pace, 1 mile cool down. My goal pace is hopefully 8:15 per mile, so the steady state miles were done at 8:45 pace
The first hour was warm  but, the sun wasn't out yet and it was  breezy.  The second hour the sun kind of got to me.  Here's the data.

Total Miles for the week 43.7

This was my final week of classes (Managerial Accounting and Strategic Planning)  I had two term papers to write, and I was going a little batty last week.  I was looking foward to running becuase it helps me cope/relax.

Monday 8/22- Rest

Tuesday 8/23-5 Miles recovery with a few strides. and I chose to do this run outside at high noon.....It was frustrating
My wonderful wireless headphones kept slipping out of my ears, a pit stop at mile 2, and just a few other aggravations at lunch time.... Hot, humid, and hilly. The last mile is a little skewed. For my strides I would stop my Garmin after each one during my recovery. the last mile is closer to 10 minute pace.  Here's the data.

Wednsday 8/23- 5.5 Miles 50 Minute 50/50 run, the first half was supposed to be recovery/easy pace, and the second half was at tempo pace.  I tried to find a flat route and instead I found a route that was slightly hilly.  I ended up running the uphill too hard, and then I didn't run the downhill fast enough :/
Here's the data:

Thursday 8/24- 6.5 Miles One hour run 2 miles recovery, 4 Miles at 15 seconds above GMP, and one mile cool down.  I did this run on the treadmill. and my Garmin foot pod quit on me during the  cool down effort. Ha... I was so happy that this happened towards the end of my workout.  

Friday 8/25-45 Minutes at Recovery effort

Saturday 8/26- Rest (Two rest days this week, SWEET)- I did a short core/abs workout...

Sunday 8/27-20k run.  15k at 9:15 pace, 5k at 8:30 pace.... I had been a little nervous about this run, and I tried to find a flat area, to run, but the only roads that are flat near my neighborhood tend to be busy roads full of impared/tired/distracted drivers at 5:30am (gotta love Las Vegas) so I chose a route that was safer and a little hilly.  Here's the data.

Total Miles for the week 34.2

Monday 8/29- Rest 

Tuesday 8/30-6.9 Miles  This was my final run in the warehouse. I just can't do this anymore.... 

Today's run was extra frustrating (PMS Rage)... I was looking forward to running until I realized that I couldn't head outside. The gym treadmills were full, I headed into the warehouse, and ran 40 minutes GA, The warehouse is not so bad except for all of the turning loops. My hips and ankles were not feeling it once I started running tempo pace. I bailed and ran back inside to the gym and found an empty treadmill. The tempo effort felt harder than the pace my Garmin was telling me, and sweat just kept falling into my eyes TL;DR- Grrrrrrr Tomorrow I will be getting out the door early for my workout. Here's another fun Strava graph.

Wednesday 8/31- 6.0 Miles Speedwork!!!!  3x 1.25 Miles at half marathon effort (7:40 pace) Man, I was feeling nervous about this run. My coach implied that he wanted me to do this workout outside instead of on the treadmill. I left the house early to drop off my daughter and then I went to Cornerstone Park to do the workout.  The lower loop of Cornerstone park is roughly 1.2 miles....  again it's not completely flat, but it's free from traffic.  I ran 1.25 miles to warm up I did a few strides.  In between each interval I had two minutes of active recovery (slow jog/walk)
I was worried that my hip/hamstring would bother me, but that was fine. The first two intervals were ok, I ended up bailing on the last interval and cut it short to 1 mile only. My form was falling apart and I felt like I was overheating... I feel like a weenie for bailing early, but I couldn't keep it together on that last turn around the park. After the workout, I ran a very short cool down. Here's the data.

My cheapie Garmin wouldn't let me track 1.25 mile intervals
so it split them up after each mile.
Thursday 9/1- 40 Minutes Recovery effort

I have a 15 miler on my calendar this weekend. I can not wait for it to cool down. The morning are getting slightly cooler (low 80's, but it's better than the low 90's of July).

I hope to start blogging more frequently, but I'm doing the best that I can..... 

Thank you guys for sticking around, and Thank you for reading!!