Since I last posted…

The bad/so-so stuff:

  • I ran a disappointing tempo run (10/23).  I only made it through 5 miles (I was planning to do 8).
  • I visited family in Georgia and did a long run on the world’s most ridiculous treadmill (12 miles with it shutting off approximately every 2 miles – I have no idea what my final overall pace was).
  • I ran 3 miles on a different ridiculous treadmill that is probably older than I am.

The good stuff:

  • I had a great progressive run on Tuesday that went something like this: 8:44, 8:22, 8:13, 8:01, 7:52, 7:52, 7:38, 6:56 (1/2 mile at the last pace) – 7.47 miles total
  • I added 20 pounds to my squats this week (10 to my cleans and 2 reps per set to my deadlifts) and felt GOOD!  Lots of room for increases on my three big lifts!
  • Today, I ran 8 x .5 repeats (90 seconds rest) with the following paces: 7:06, 7:03, 6:59, 7:06, 7:05, 6:54, 6:50, 7:01.  The total workout was just over 6 miles.  It’s a killer, but it feels great to have it done.

Now, the million (or 60 since that’s how much my race fee will be) dollar question:  what should I do for my last long run on Saturday?  The race is on the 9th.  Tapering has never been my friend.  My ideas so far are a 10 mile pace run (a huge confidence booster if I can do it, but killer if I can’t) or a 13 mile run with several miles at pace at the end.

Any and all comments and suggestions would be appreciated!

I go next week to find out if all my diligent healthy eating is having a positive effect on my body composition.  Fingers crossed that it is working.  I am going to be VERY annoyed if it isn’t (and likely eat an entire batch of cookie dough).

We’ll call today’s workout…Voldemort

Have you ever had one of those workouts you never wanted to do again, but even while you were thinking that you were planning the next time you’d try it?

Well, that was my workout today.  Also, I decided I am going to start naming awful workouts after fictional villains.  We’ll see how long I stick to that (probably just today).

I planned for a very ambitious 10 x 400m (faster than 5k pace) with 20 seconds rest between runs.  I made it through 4 before I needed extra rest.  After 5, everything hurt!  I decided that was good for the 400s but thought I needed to add something else since that workout was too short (a little over 2 miles of running with my warmup).  Tuesdays are normally speed and hills.  I had done the speed, so I added some hills.  I ran 5 x ~30 second hill sprints to add another layer to the pain and lactic acid in my muscles.  I can happily say my last trip up the hill was the fastest and it felt great, but it was a challenge.

Here’s how it broke down:

400s

  1. 1:37
  2. 1:36
  3. 1:38
  4. 1:39
  5. 1:33

Hills (same distance each time)

  1. 34 seconds – 6:45 pace
  2. 32 seconds – 6:28 pace
  3. 29 seconds – 5:44 pace
  4. 28 seconds – 5:28 pace
  5. 27 seconds – 5:20 pace

I had some great music today during my runs capped off by this amazing song.  If this doesn’t make you want to run fast, I don’t know what will!  I also listened to a little Nelly (Grillz) & some Queen today.  It was a good day.

Well, it’s Monday

And so far the best thing I have to say about it is that Monday only comes once a week.  I am stressed up to my eyeballs right now and yesterday I dealt with it by eating ALL of the things.  I was making a box of goodies to mail to my hubby and I “tasted” each and every item that went in it.  Restraint was shown in certain areas so that there would still be food to mail, but wow I fell of the healthy eating bandwagon in a big way (I also ate a semi-unregulated treat meal for dinner on Friday – terrible idea before a long run).

I am happy to say that my running didn’t suffer as a result of my crazed carb and fat consumption (chocolate chip cookies, cake balls with french buttercream filling, Reese’s pieces Chex muddy buddies).  I ran my 11 miles Saturday morning as a 3:1 finishing strong with an 8:17, 8:04, & 7:35.  I did a reasonable amount of climbing during the run and had an overall pace of 8:52.  My recovery run yesterday hurt a little more but I still managed an overall 8:04.

I’ve got 3 weeks of training left to get down to PR pace for this half.  It’s going to be close!

Be Proud.

Recovery is a state of mind

Sometimes I need a recovery run more for my mental state than for my legs.  Today was one of those days.  I’ve been struggling with my runs lately.  My pace isn’t where I’d like it to be, and it hasn’t been feeling easy. None of it has been awful, just pretty mediocre.  I’d accept slower times if it felt good, but even that hasn’t been the case.  I have been doubting whether or not I should keep running right now or just focus in the weight room.  I really needed a win.

Here are my last 4 workouts:

Tuesday – Hills 4.06 miles (average pace 8:55,  but it felt like I was running through molasses – way too much effort for how slow it was overall)

Thursday – Treadmill Tempo Run 6.18 miles (average pace 8:54, I felt okay about this but wish I had spend more time at faster speeds, also when I do these on the ‘mill, I tend to start at a much slower pace than I would outdoors)

Saturday – 10 miles (average pace 9:15 – I was hoping for 8:30 – 8:45, neither good, nor bad)

Today – 5 miles, 39:52 (back under 8 minutes, finally!!!!)

I am hoping that the mental high that I am feeling right now will stay with me.  That pace still isn’t quite back where I’d like it, but I feel like I am headed in the right direction.  This one was much more important for my mind than my legs, that’s for sure!  I couldn’t have asked for a prettier day to run it either.  I had a beautiful trail and a nice shower while I was running around a park here.  It was a perfect afternoon for a run.

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Where did my muscles go?

Well, I’ve been back at the weight room for a week and a half, and now that the crazy and often painful soreness has subsided, I have just one question:  WHERE DID MY MUSCLES GO?  It looks like they are still there (mostly), but wow, was I wrong.  My first clue came when I chose what I thought would be a good warm up weight for squats.  That weight became my weight for all of the sets.  Oh well.  I’ll get it back.

It’s been fun to be back in the gym – there are so many interesting people to see.  For example, yesterday I saw a guy who I am pretty sure thought he was auditioning for the part of Bane.  Apparently he missed the part where “The Dark Knight Rises” came out two years ago.  Either that or the threat level has gone up significantly.  If that’s the case, someone clue me in.  I’ll wear a mask too.  How can this be a comfortable way to work out?

Bane

I have run in to two small problems (if you can really call them that) at the gym so far:

  1. There is a donut shop in the same shopping center as my gym.  It opens before I finish my morning workouts.  My ability to resist temptation will be tested.
  2. I took a spin class last week.  It was easy.  I guess training for a marathon can do that.  It’s all relative.  This week I’ll ramp up the resistance to see if there is any way to get my heart-rate up.  I want to feel the burn!

My running has been so-so.  My legs are still feeling heavy, but I’ve not given them any real break.  My speed isn’t miraculously coming back like I had hoped it might, but I’ll keep working at it.  I have struggled with some of my half-marathon pace miles and speed workouts.  I have 4 1/2 weeks.  Will it be enough?

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I do feel I have been quite successful with my nutrition.  I’ve been within my allotted calorie range every day and have hit my macros each day (except my cheat meal day but that was expected).  I went 8 days before my first cheat meal (pizza and a “white wedding” cupcake – cue Billy Idol).  I am thinking that I will be a bit more conservative next time – my stomach did not appreciate all the junk food.  Consistency will be the key!

Happy trails, sidewalk, tracks or treadmills!  It’ll be hills for me tonight, followed by push ups, a TRX pull up workout and abs.

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November half, here I come!

Well, I’ve decided to give the PR a shot on November 9th.  I still have quite a while to register for the race before the price goes up, so if my training is horrible, I won’t waste my money.

I have a tentative training schedule put together for both my strength training and my running.

Workout Schedule Gobbler Grind

Running Schedule Gobbler Grind

I am working to fine tune my weight lifting workouts as my first real day back in the weight room will be Sunday!

I ran my 45 minute tempo run today.  I felt like it was fairly successful – I only did 20 minutes of up-tempo work, but given that my marathon was just 4 days ago, I think that is okay.

I am still determined to meet my other goals: 100 pushups in a row and unassisted pull-ups. I am going to be quite busy for the next 6 1/2 weeks, and it is going to be great!

I am also planning to begin tracking my macros beginning Saturday.  I expect that to be quite tedious, but consistency provides results.  Based upon last weeks metabolic test, my daily goals are: 2800 calories, 280g carbs, 93g fat, & 210g protein.  At this level, I should be able to gain muscle and lose body fat.

Here’s hoping it all works out! 🙂