Tuesday, September 5, 2017

August was mild-For the most part and RNRLV Half Marathon Training Weeks 1-5

As hot as the month of July was, we had a fairly nice August.  I started running again outside at lunchtime, and on Jul 31st  I started a training cycle for the Las Vegas Rock N Roll Half marathon.  Then the last week of August became unbearably hot again, and I have had to put lunch time running on hold. (Boo!)

I have been to the track on three separate occasions for speed work,  and last month I sat for the first part of the CPA exam (Business Environment and Concepts).  I have to wait two more weeks before I find out if I passed or not.  It could go either way.

I started working with my coach again, and I am really enjoying half marathon training.  My mileage has topped out at 36 weeks, and I don't feel beat up.  The first part of August was humbling.   My speed is not where it used to be.  But, as the weeks pass I feel that I am starting to build back up some of my kick.

We also moved our treadmill out of the garage into a spare bedroom in our home.   I never thought that I would be using the treadmill first thing in the morning.  But, it seems to be working out great, and I'm also trying to get used to fasted cardio. (more on that later)

So let me catch you up on the last few weeks of training.  I'm so sorry if this bores you to tears.

Week 1
July 31-August 6
Mon 7/31- 5.5 Miles General Aerobic Effort-Lunchtime aggravation.  See this is why I hate working out at my workplace gym.  The treadmill cut out on me two minutes into my run, and I had to hop on another treadmill
Tues 8/1- 4 miles in the AM at recovery effort on the street.

Wed 8/2- 6 miles on the treadmill at lunchtime- General aerobic effort

Thur 8/3-Rest

Friday 8/4- 6 miles outside!  There was great cloud coverage, and the temps were only 90 degrees

Saturday 8/5 Rest

Sunday 8/6- 9.2 Miles- My long run was only supposed to be 75 minutes but I tacked on 20 extra minutes

Total Miles 30.6

Week 2
August 7-13

Mon 8/7- 4.3 Miles Lunchtime running outside- Recovery effort and a few strides

Tuesday 8/8 -Rest

Wed 8/9- Track Work- 2 Miles warm up, strides 3x 400 with 400 meter recovery, (1:40, 1:40, 1:43)
2 x 400 with 200 meter recovery (1:43, 1:44) 1x 800 (3:32), cool down.

I did this workout in the morning, and it was still hot! But, at least I didn't have to hop the fence to get into the track.  In July I got stuck on a fence

Thur 8/10- 4.2 Miles recovery effort in the morning.

Fri 8/11-Rest

Sat 8/12-10 Miles 70 Minutes General Aerobic, 20 Minutes tempo.  This run was humbling.  I was supposed to run 70 minutes at 9:00 pace, and 20 Minutes at 8:00-minute pace.  I thought this run would be a piece of cake.  But, during the tempo portion, I was having trouble maintaining 8:15 pace.

I left the house at 7:15 in the morning, but I should have left the house an hour earlier.  It was way too hot.

Sun 8/13-Rest

Week 3
August 14-20
Mon 8/14- 1 hour- 40 Minutes Recovery Effort 20 Minutes Steady Effort.  I ran this at lunchtime, it was hot but somehow not as brutal as Saturday's run.

Tues 8/15-4 Miles 40 minutes recovery effort at lunchtime.  I forgot my hat.

Wed 8/16- Speedwork 5.8 miles.  2 Miles warm up, strides, 3 x 1000. This workout sucked (again)   I think I was feeling a lot of emotional stress. My exam was scheduled for the following day, and it was also broiling hot when I did this workout at noon.  I was supposed to hit 7:08-7-12 pace, and I didn't even come close (4:33-7:22 pace, 4:47-7:46 pace, and 4:25-7:05 pace)

Thur 8/17 Test day!!!  I hope I did enough to pass the Business Enviornment and Concepts section.

Fri 8/18- 6.5 Miles  one hour run. I took the day off from work so I could decompress, and go for a nice run.  I went to Sunset Park to avoid traffic.
Sat8/19-3.4 Miles at recovery effort with a few strides

Sun 8/20- 10 miles 15k cut down run.  Finally, a run where I was able to finish strong! I so needed the ego boost after Wednesday's horrible speed work.  Here's the data.

Week 4
August 21-27
Mon 8/21- I went in for my annual exam, and to have some blood work taken.  It has been several years, and I just want to make sure that I am healthy.  I told the Dr. that I was concerned about some weight gain.  I'm still about 10-15 pounds over my ideal race weight.   My metabolism may be slowing down.  My goal is to lose 5-7 pounds before RNRLV on November 12th.

 At lunchtime, I ran 3.2 miles at recovery effort, and I managed to fit in an oil change for my car too. #multitasking

Tues 8/22-5.4 Miles General Aerobic and strides.  I needed a change of scenery, so I drove out to Reunion Trails Park.

It was eerily quiet.  Reunion Trails is a large park with running trails, but I didn't see a single person while I was out there.

Wed 8/23-Rest- Retail Therapy.  I went to TJ Maxx and I purchased two new running hats for less than $20
My other hat is hot pink.  This hat
is my emergency one, in case I forget one
at home.  I plan to keep it in my desk just
in case.

Thur 8/24- Speed work- 5 Miles- wu, strides, 9x 200 meters, 200 meters recovery.  This ended up being a fun workout.  I wasn't able to get to a track so I ran this workout on my lunch break.  I ran this around a business park.  I guestimated the 200's as 50 seconds hard and 1:10 recovery.
Running laps around a business park.

Fri 8/25- 4.2 Miles recovery effort.  My mind was racing (worry, and PMS rage) and I didn't feel like running.  But, running is sometimes how I deal with stress and worry.  I have other coping skills, but running seems to be the best one sometimes.

Sat 8/26- 8.1 Miles a one hour step down run, and a 1 mile cool down.  40 minutes at 9:00 pace and 20 minutes at 8:00 pace.  I think I may be turning a corner, and the workouts are feeling a little better  Here's the data for the step down run.

Sun 8/27- 4 Miles on the treddy!  I slept in and went running at 10:00 am.  We moved the treadmill back inside,  This treadmill has been everywhere. Inside, outside on the patio, and in the garage.  It was dying a lonely death in the garage, so we moved it back in.  

And as much as I prefer to head outside for a run.  The treadmill is great for squeezing in a recovery run. Or for waking up at a ridiculous hour to run, and not disturb anyone else.

Week 5
August 28-September 3
All of a sudden it went from 98-100 degrees back up to 110!!!

Mon 8/28- 5.4 Miles on the mill before work.

Tue 8/29- 4.4 miles Fasted cardio- I got started at 5:19 am.  I used to eat breakfast first thing in the morning. But, I 'm experimenting with fasted cardio in an effort to lose a little weight.   I'm trying to teach my body to burn fat, instead of carbs.  I'm not doing this every morning.  And I'm not intentionally trying to starve myself.  In other news after 200 miles, I feel like I have finally broken in my Mizuno Wave Elixirs.

I bought these shoes in February and starting wearing them in March.  I paid $55 for them, and I loved them when I tried them on.  After wearing them for a few long runs, they were way stiffer, and I had considered giving them away when I started to have ankle issues.  But, I'm cheap and I wanted to get my money's worth out of this pair.  So I saved them for recovery efforts.  After 200 miles they finally feel broken in.

Wed 8/30- Rest

Thu 8/31-7.1 Miles -Warm up, 2 x 1.5 miles at half marathon effort, cool down. This was another fasted run first thing in the morning.  I was able to leave the house at 5:40 am and it was still dark.  The weather was a cool 80 degrees.  And this workout went better than I hoped.  I was able to average 7:45  for the first 1.5 mile interval and then 7:40 for the next interval.  My goal pace is 7:38 so I feel that I am starting to inch closer and closer to my goal.

Friday 9/1- 4.1 miles on the treadmill at recovery effort.   It is getting easier and easier to roll out of bed and hop on the treadmill.  The only downside to running on the treadmill is my Strava habit.  I'm a big Strava addict, and treadmill runs do not count towards any of the monthly distance challenges.... I can understand why. But, I still don't like it.

In other news, the county has started doing renovations to my local park.  This park is right around the corner from my house, and this is where I take my children when they are bouncing off of the walls.

Last October
Last Thursday
They are repaving the jogging track and hopefully adding a splash pad for the kiddos.  I just wonder how long all of this is going to take.  I'm really grateful for the upgrades I'm just impatient and want the park to be put back together soon.

I'm hoping to start posting on a weekly basis again.  Thank you for reading.


  1. Nice that you got a somewhat tolerable August. I think ours wasn't too hot, either. Hopefully you can move back outside soon, even though I think it's great that you moved your treadmill in to a place you can use it.