Monday, October 31, 2016

13 days to go! Training updates. New Lucky Shoes

Well, this training cycle has gone by fast,  I'm 13 days out, and I'm so worried I will get sick, or stub a toe before the race.  I also finished another block of classes.  I only have four more courses to take, and hopefully, I will graduate with an MBA degree.

I will jump right in with the training updates.  I have a little over two weeks to write up.

Friday 10/14- 10 miles with 3 miles warm up, 2 x 3 miles 15-20 seconds faster than goal pace, 1 mile cool down. In between the 2 x 3's I ran three minutes of active recovery.

I had been worrying about this workout.  I was worried I wouldn't be able to hit 7:45's.  Lately, when I have a long tempo workout, I have just been going to a park to run.  I hate having to worry about crossing busy streets.  The park that I chose has  a dirt track and several other walking paths.  The only downside is that there are two hills around the one-mile track.  I ran my three miles warm-up, did a few strides, and then got the workout started.  I did the first 3-mile interval, and 7:45 pace was manageable.  The  three-minute recovery went by really fast.  The second interval wasn't so bad either.  Here are the splits.


Saturday 10/15- Rest

Sunday 10/16-  5 miles recovery

Miles for the week 38.1

Monday 10/17-  Long Run 19 Miles.... With speed work, I am so focused on hitting my paces, that running in the park for 10 miles doesn't seem so bad.  However, when it comes to long runs, the thought of doing 19 miles in the park seems impossible.  On my long runs, I like to wander.... However, I am at the mercy of red lights, and distracted drivers....  I didn't have an exact route, but I wanted to run through an old neighborhood that I used to live in, and I anticipated some climbing in the later miles.  Here's a picture of the elevation profile.

This was also supposed to be a cut-down run with the final miles finishing up around goal pace...   I ended up stopping my watch twice.  Once after the first hour to use the bathroom and buy water,  Then I stopped again at mile 16 to buy another bottle of water and to collect myself.  The hill at mile 12 sucked the life out of me, and I bonked at mile 16.   I was only supposed to run 18 miles, but I miscalculated the distance and had to run an additional mile to get back to my car...  It serves me right for not planning my route better before hand.   For fuel, I had one package of Honey Stinger chews, and one Powerbar gel.  I probably should have had an extra gel.  Here's the data, and the split times.  


I was really hoping that the closing miles would have been closer to 8:00 minute pace, but I think I may have been asking too much from my legs after the previous Friday's workout.  I was supposed to do this run on Tuesday, but my parents were coming into town, and I didn't want to have to run long before meeting up with them... Lesson learned.

Tuesday 10/18- 4 mile shake out run.  My parents come out to visit about 2-3 times a year, and they enjoy hitting up the casinos and gambling.  We went to Cesar's Palace for lunch, and to gamble.  My mom prefers the slots, and I enjoy keno.  I taught my mom how to play keno, and she ended up winning $800 very quickly.  I had joked that if I won, I was going to go to the Nike store inside the Forum shops.   My mom treated me to a new pair of Nike's.....

These are the Nike Lunarglide 8.  I was wearing the Nike Lunarglide 7 and I really liked that shoe.  This shoe feels like a stability shoe/racing flat.   It has a lot of support and cushion, but it is also super lightweight. I think these will probably be the shoes I race in.

Wednesday 10/19-Rest

Thursday 10/20- 50 Minute run-30 minutes general aerobic, and 20 minutes tempo.  Legs felt a little tired, but I was able to hit the tempo pace.

Friday  10/21- Another 50-minute maintenance run.

Saturday 10/22 3 miles general aerobic, 3 miles tempo, 1 mile cool down.  I don't really remember this workout. lol.... But, I managed to hit my paces.  Here's the data.


Sunday 10/23- Rest

Total Mileage for the week 40.5

Monday 10/24- 70 minutes general aerobic.-8 miles  Hello Humidity.  I had another Monday-Tuesday work holiday week planned.  As I was driving my daughter to daycare,one side of the city was cloudy and dry, the other side was lightning and pouring rain.  I just managed to miss the rain, and I ran 70 minutes around Sunset Park.  

Tuesday 10/25 25k Dress rehearsal run.   10k steady state 10k goal pace, 5k steady state.  Again the humidity was crazy. 100% humidity and no rain.  It was 63 degrees and it actually felt chilly for once. I started out running in the park, and during the first mile, my Garmin started acting weird.  I was worried that my whole run would be off, but after the first mile, the Garmin wasn't an issue anymore.  

I'm so glad that I started drinking water early on and I tried some electrolyte capsules (1 at 2 miles, and another around mile 13). For fuel, I had one package of Honey Stinger chews, and one vanilla GU, it had a little bit of caffeine and it helped.

I stopped quickly by my car at the end of the marathon pace goal running to drink some Gatorade. I also had to stop briefly when my wireless headphone fell out my ears and onto the ground, other than that this run went well, and I was able to hit my paces.  Here's the data.




Wednsday 10/26- 30 minute shake out run

Thursday 10/27- Rest

Friday 10/28-  35 minute shake out run

Saturday 10/29 55 minutes general aerobic/recovery effort

Total Mileage for the week 35.4 miles

Sunday 10/30-This was a rest day, but the kids wanted to go for a run.



We ran to the park, and then I let them play, and then we ran home.

Well, I guess that's all I have for now.... I'm sorry for not being  more descriptive about some of my training, and I know last year I was blogging a bit more about shoes, food, and other running related items.  I think once I am not juggling so much, my content will improve some.

Thank you for reading.


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. 
**Tangent**
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.

video



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