Monthly archives: February, 2015

Training Recap Wk of Jan 26, 2015

Second week of training in the books. Now <11 weeks to Boston. I still need a lot of hill work, miles at/above goal pace & a combo of the two on tired legs so I can run my best from Hopkinton through the finish line.

Run51.5 miles – 2nd week over 50 miles, woot!

  • T – 7.5 miles – 2 miles of warmup, then 2x2mi at goal pace with 0.5 jog between sets, cooldown. You’d think I’d be happier about this, but it was supposed to be 4 sets. The first set was tolerable, the second set tough, possibly because of hills on Sunday and wall sits on Monday. Trying to take some comfort from the fact that on Dec. 9 I ran 6 mi (straight) at goal pace then one mile faster. So the speed WAS there at some point, maybe slightly pushed aside by ultra, recovery. I need it back!
  • W – 4 miles, 0.5 recovery pace then 3.5 ez pace.
  • Th – 10 miles. This was supposed to be 12-16x(0.25 at 27sec faster than goal pace with 0.12 jog). I did 8 reps. 3 mi increasing warmup, the 8 rep set, 1 mi ez pace, 1 mile cool down. (I did the cooldown mile partially because I just really wanted double digits, still upset about Tuesday.) Did my exercises after. In talking with DH, I remembered that I’d taken most of my training runs for this training cycle from the “run 6-7 days a week” plan rather than the “run 4-5 days a week” plan, which makes them harder. This does not change the fact that I feel like I should be nailing them by now.
  • F – 3.5 miles at recovery pace. Yes, a Friday run! M/F are usually my XT days. I did this run to test out the new Asics Gel Fortify shoes I’ve been wearing around the house. And, okay, I wanted to be more likely to get over 50 miles this week. I ran with the Asics insoles – which are very cushy and well formed for motion control – not my orthotics, and though I seemed to be hitting harder or at least slapping, there was pretty good pronation control and nice cushioning. I’m usually VERY sensitive to any lack of pronation control. (for example, my black Brooks shoes for work and the old orthotics in them aren’t cutting it anymore) I didn’t have any foot/leg problems on Friday (and my legs actually felt less stiff/sore/gunky than they usually do) nor on Saturday. So, we’ll keep trying these shoes from time to time. DH suggested I could do some training in them and still race in the Adrenalines. I might try my orthotics in the Asics next time. Did have some weird pain in 1st 2mi R big & next toe, like nail, but it went away. I also noted that the shoe pulled up on the front of my toe separator, deforming it. That could be a problem over longer runs. I don’t necessarily mind going through them faster, but they’re not so cheap I’d like to burn one every run. (but if I have to….) My HR at the end was still too high for the pace though the room was 65+ degrees. The fact that my legs felt decent on Friday and that I had okay runs over the weekend are making me wonder if I really do need to do recovery runs on M/F (or at least one of those days) and/or double runs on T/Th. Maybe that would flush out my legs better than the bike XT and allow me to have better runs. And they’d be short runs, probably no more than 30 minutes or so.
  • Sat – 21 miles! First run over 20 miles since the 50k on 12/28, prior to that 9/28, pre-Baystate. Did have a 20 miler in early Dec. Would have liked to be faster, but decided to go longer instead as I thought that might be more doable after the T/Th runs. I wanted a win, I’ll admit it. It felt like a partial win, wanted it to feel easier than it did. 2 mi w/u then 8x(1mi 70s slower than MGP, 1mi 26s slower than MGP), 2mi ez pace, 1mi recovery pace. Simulated the course profile as best I could, including the fun ~0.25mile at 5% incline (!) in mile 21. (that’s why I went that extra mile, to make sure I got that brutal bit in on tired legs) Took 4 GU: vanilla bean at mile 3, salted caramel at 6.5, strawberry-kiwi Roctane at 10.5, and salted watermelon at 14.5 HR at the end was better, so yesterday’s was probably due to the room temp. Listened to:

    Wore the medium FlipBelt, 9 gels in it. Definitely works better than the large, doesn’t slide down and mostly doesn’t ride up – until there are less gels in it and thus not enough weight to hold it down – not bad though. Still doesn’t bounce, which is much appreciated. May try to add a Hammer flask of water next time. Still debating boards/treadmill as the clock ticks.

  • Sun – 5.5 miles. 1mi inside to warm up thoroughly (after my 15 min walk), then 4.5 mi outside with some hills! Average pace – according to Garmin – was faster than it felt, but still in recovery zone. Took 2t of my EFS gel before I headed out.The pace of my run wasn’t stellar (no surprise) but Garmin again showed my cadence not to be too shabby. I still like downhills better than uphills, and think I run them better in general. But I need MUCH more practice on both! Had my massage Sat instead of Sun this week, a bit concerned how that would affect my run on Sunday but it was tolerable. I still prefer Sunday for massages since I do XT on Monday.

Bike: Mon 45min, F 30 min, Sat 20 min post-run
Core: M 
Arms: M
Wharton flex: W-F (wow, that’s not good!)
Chiro exercises: Th light Ohnos
Coach Jay GSM routine: Myrtls and GSM Th
Other leg/body strength: only if you count the few wall sits I did
Calf stretches: managing these daily I think, but calves continue to be tight
Walk: 15 min before runs
Drills: As usual, though I did skip them Sunday (walked then ran on treadmill before heading outside)
Other: Chiro Tues, massage Sat. Majorly craving chocolate and other yummy things in pretty much any and every form. Eating too many bananas with nut butter and potato chips. Still avoiding the scale since I’d just beat myself up even more.

Slacked on core and arms and Whartons. I’ll say I’ve got some stress and stuff going on, and it may be making me fatigued and less efficient at using my time and limited energy, thus allowing me to “run out of time” for things I need to be doing. Something to work on.

Wednesday, I got a TRX lesson, intro to the rowing machine & check of some of my exercise form (squats, lunges) from a trainer in the gym at work. I may not use the TRX or rower much, but at least I can, and I think the form corrections will help. Definitely noticed a difference when I did squats and lunges at home on Thursday.

Please keep your fingers crossed for me that the Asics work out! I only have 2 pair of the Adrenaline 13s left (and one of them I’m not sure of).

How was your training last week? More wins or more “work on it”s? Learn anything new?



Weekend Update Jan 31 – Feb 1, 2015

Happy Monday – 11 weeks to the Boston Marathon! This post is part of Tara’s Weekend Update linkup – go see what everyone’s been up to!

RUN

Sat – 21 miles, 2 mi w/u then 8x(1mi 70s slower than MGP, 1mi 26s slower than MGP), 2mi ez pace, 1mi recovery pace. Simulated the course profile as best I could, including the fun ~0.25mile at 5% incline (!) in mile 21. (that’s why I went that extra mile, to make sure I got that brutal bit in on tired legs) Took 4 GU: vanilla bean at mile 3, salted caramel at 6.5, strawberry-kiwi Roctane at 10.5, and salted watermelon at 14.5

Listened to:

Wore the medium FlipBelt, 9 gels in it. Definitely works better than the large, doesn’t slide down and mostly doesn’t ride up – until there are less gels in it and thus not enough weight to hold it down – not bad though. Still doesn’t bounce, which is much appreciated. May try to add a Hammer flask of water next time. Still debating boards/treadmill as the clock ticks.

Sun – 5.5 miles. 1mi inside to warm up thoroughly (after my 15 min walk), then 4.5 mi outside with some hills! Average pace (according to Garmin) was faster than it felt, but still in recovery zone.

NON-RUN

Still staying off the scale but getting aggravated as I don’t feel like weight is coming off. My face still doesn’t look quite right. Have to remember, don’t want to be race fit just yet….but I’d like to be closer. I thought of this thanks to Steve Way talking about workout frustration – he reminded listeners that if you’re running an April marathon, you shouldn’t be race fit in January….but he understands it’s a mental challenge.

Sat  –

Didn’t get done with my run till quite late (12:30), and with a massage at 2pm I didn’t eat anything after my Ultragen. Due to the timing of my massage and a trip to the grocery store, I didn’t get back home until after 4pm, not enough time to do much reading before dinner. My MT told me a distressing story about some friends of hers (she obviously needed to get it out), so I picked up some flowers at the grocery store to cheer me when I got home. (not exactly Boston colors, but as close as I could find…very peppy)

cheery flowers

cheery flowers

I did pick up some more “salad” rolls from the sushi counter, even waited for them to make one they were out of. I need to find tapioca spring roll wrappers (not rice) so I can make these myself. This is what the sushi people use, but I have to find some online, since I doubt they’d sell me any. (and they keep calling it rice paper, I had to check the wrapper to make sure) Found one WA state Thai food online shop looks like it will sell some.

tapioca spring roll wrapper

tapioca spring roll wrapper

Dinner was part of a burger and some BBQ chicken from a local favorite joint. We got extra so we wouldn’t have to fight crowds on Sunday. I paired my meat with cooked shredded carrots and half of my veggie rolls from the store.

Watched Star Trek Into Darkness. I’m sure they meant many parts of it to remind you of earlier movies, the TV series and the backstory, but they went a little over the top IMHO. No spoilers for those who haven’t seen it though. It wasn’t as good as I expected or hoped, Benedict Cumberbatch notwithstanding. He was a great casting choice – but he’s so often the intense crazy brilliant guy that I really want to throw him into a romantic comedy lead role, maybe a Hugh Grant type thing, just to see what happens, given his immense talent. As DH put it – if it didn’t have the hooks of the Star Trek story, characters, universe to it, it would have been just another “meh” sci-fi/action special effects movie.

Ate too many chips while watching the movie – on sale again, Cape Cod regular (40% less fat), bbq (40% less fat) and their great salt & vinegar. 21 miles is not enough for this level of chip ingestion! Snacked on bananas & nut butter and frozen cherries while I read some of The Last Pick, Dave McGillivray‘s memoir. I also read some samples of interesting books I downloaded onto my Kindle Friday night – I’m still on a binge reading running-related books rather than anything else, preferably memoirs. I’m hooked on those specific to marathon & ultra, especially famous races (like Boston and Comrades, which appears to be getting its hooks into me) or interesting efforts, like cross-Europe runs

Sun – Got another outside run, with some “hills” in! Then came back and made egg whites with avocado for breakfast, adding some bacon (not all of it, go me) DH picked up at WF, and some coco bread toast with coco manna and raspberry jam. (yes, still on that streak, gotta get to TJ’s for more jam). Roasted 2 kabocha, a spaghetti squash and diced butternut squash to go with salad and protein for weekday lunch and snacks. Did some more food prep, ran the dishwasher. Made two batches of chia pudding (one with plain Hammer whey and cashew milk, one with mashed banana, cocoa powder and chocolate almond milk) so that I have treats or snacks for work close to hand for the beginning of the week. I’m thinking of chia pudding and my pumpkin/applesauce fluffs as potential evening snack food, perhaps cutting back on my beloved-but-high-cal bananas & nut butter a bit. May need to freeze or heat the chia pudding, or add some seeds or nuts or nut butter for crunch and texture variety. Trying to get things done before sitting down with a treat of kabocha/nuttzo and some running reading I didn’t get to Saturday. The rest of the afternoon will be spent relaxing – perhaps some Puppy Bowl time – and maybe a couple more to-do items. The evening will be leftovers from Saturday and some relaxing TV watching.

Looks like a “regular” week – MWF in office, T/Th telework with my chiro appt. Right now, our forecast doesn’t seem to suggest I’ll get to telework tomorrow (bummer) – thinking of my friends & family in the northeast, especially the Boston area, who are about to get slammed with more snow. Stay safe!

How was your weekend?