Marathon Monday: Training Week #6

This week's running schedule!

Last week was a strange week. Let's start with, the temperature was below zero for 3 out of the seven days. Instead of a nice easy 6 miler on Tuesday, we got out, ran for 3, then I decided I was just too uncomfortable to finish. Thursday was, again just too damn cold...so we decided to practice yoga INSIDE instead of doing our 800s. Training is supposed to be fun, not torture. I'm still going to be able to run a marathon in May regardless of whether I skipped a few training runs here or there.

Besides, every now and then you need an easy week.

Friday and Saturday were both pretty easy runs. We just did a 10k on Saturday and it was the first time we ran in the sun since we were on Maui. I overdressed because it was supposed to be cold and WINDY. Windy, it was, but the sun is stronger than the wind (I believe there is an Aesop's Fable about that) and I had to take off my sweats within 5 minutes of beginning.

This week, we're only going to do five 800s, instead of seven, since that is what we were supposed to do last week and we skipped it. Plus, I haven't updated my training schedule but it's really only supposed to be six this week anyway. I'm looking forward to a tougher week, mostly because the weather is going to warm up. So maybe, just maybe I won't have to spend 20 minutes getting ready to run!

Some things I want to keep an eye on this week:

• My left shin, it's been nagging a bit on the last few runs. At the very least, I need to do a few toe taps before heading out the door to warm up those muscles a bit. 
• Brandon's right foot, which has been hurting him again. Two of his metatarsal bones (2nd and 3rd ray I think) sit very close together and rub against each other. Painful.

Today, I'll be venturing outside for my run at lunch. I'm excited to have the afternoon off because of running earlier in the day - that's what I love so much about running in the morning. When it is lighter and warmer earlier (like maybe in April or May) we might begin to do a few of our runs before work instead of afterwards. 

I can tell I'm getting stronger. The most telling thing is the number of push ups I can do in a row. I think I'm up to about 23 right now, which is awesome!! That's 11 more than I could do two weeks ago! I'll try to get some in before or after my run today, but I always feel so ridiculous working out in my office. We really need a dedicated workout room!

This week, I also want to pay close attention to how I'm fueling my body. We have several tough runs coming up, so gorging on sugary snacks and pizza is probably not my best choice (guilty, there were a lot of those things last week!) Although, I'm not gonna lie, one of my colleagues brought in the most adorable "conversation heart" sugar cookies. I will be enjoying one of those shortly.

If you're training, how did your last week go? What's in store for this week?

Peace, Love & Bagels,

Winter Workouts: the "I Don't Want To Leave The House" edition

Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running. -Sarah Condor 

Last night was the toughest winter run I've had this year. Not because it was the coldest (although it did feel like 10 degrees). Not because it was the most snowy. Not because it was the longest.

After working all day and spending 50 minutes in the car on the way home, drumming up the energy and motivation to actually leave the house was the toughest thing I had to accomplish all day. I kept telling myself that if I just get out the door, I would feel much better. But I felt frumpy, low on energy and full of sugar and just plain tired.


I came home angry at myself. Angry for eating far too many sweets at work. Angry for not making enough time for my yoga practice. Angry for not having enough time to go to the gym for strength training. Angry because between my commute and working, I feel like I'm wasting 11 hours of my day. Angry because it's freezing. Angry because it's dark. Angry because, at the same time my motivation to exercise wanes in the wintertime, my desire to eat lots and lots of unhealthy food flares.


... and Brandon even got me new gloves to keep my digits warm and toasty!!! 

(source)

It took me an hour to drag myself out the door and into the cold night air for what would end up being a run that made me feel immensely better (well, duh). Sometimes I just have so much self-doubt and disappointment running through me that it hinders me from even having the desire to make things better. That is something, for better or for worse, that I need to wash my hands of. I am strong. I am beautiful. I am balanced. 


....and even though I don't think I have to energy to make it out for a short, 3-mile run, I do...and I will feel amazing after I finish. I just have to buy into it, to believe in it and to draw motivation from it.

What do you do for motivation on days you just don't want to leave the house? What gets you excited for a winter workout? 

Winter Workouts: the "What I Wore" edition

Last Monday evening, the weather report looked something like this:

with a lake effect snow advisory (hence, the EXCLAMATION point in an orange triangle) from the previous Saturday night up until Wednesday evening...we were in for a lot of snow.

A lot is an understatement.

That Monday, it snowed all day long. At home, and at work. It took me over an hour, both ways, to get to and from work (It normally takes about 45 minutes). But, you know what?

I really wanted to run.

Plus, Brandon just got his own pair of Yaktrax, so he needed to try them out. Never mind that there was over a foot of snow on the ground. And it was impossible to find the sidewalk. So how does one prepare for a 3 mile jaunt in lots and lots of icy-cold snow?

This is what I wore:
Underarmor spandex pants
Ski pants on top
Long cotton socks
Long wool socks
Underarmor spandex shirt
Long sleeve shirt
Fleece vest
Reflective vest
Fleece earband
Underarmor hood (to cover my whole head/neck/mouth/nose)
Running shoes
Yaktrax
Wool socks on my hands, because my gloves weren't going to keep me warm enough

This is what I learned:

Running in feet of snow is a lot for taxing than running in inches of snow

Be careful, curbs can sneak up on you

Your Garmin generally needs batteries to work effectively, mine was running on E

It takes approximately 20 minutes to put 13 articles of clothing on...

...It takes longer to take them off, since they're wet and sticking to you

I'm going out again tonight. There is still over a foot of snow on the ground, it's still going to be miserably cold and dark and I'm still going to spend more time than I'm actually running to put on and take off my clothes. Why? Because it is the ultimate detox for me, whatever the poison is.  If I combat inertia, get out, and get moving, eventually every kind of toxin works its way out. And that is exactly what I need today.

A 5-Mile Trail Run: How I'm Maintaining My Fitness Through The Winter

    

Brandon and I ran in a 5-mile trail race on Saturday morning. 

1) The weather was BEAUTIFUL for a mid-November morning in Northeast Ohio. I couldn't have asked for anything better

2) Trails are much tougher than roads. Never underestimate that fact.

We live in the suburbs on the east side of Cleveland. There is nothing but roads and sidewalks around us. Trails are definitely a new [and FUN!] thing for me. Be that as it may, I started out way too fast for my trail-running abilities and had to slow waaaay down by the end of the race. We still finished admirably at 46:31 (although, I think the course was actually 4.7 miles). That put me at 9th in my age group...which, by the way, I'm in a totally new age group! I just looked up the results and I couldn't find my name, because I was looking in the 20-24 age group. Haha, whoops.

There was definitely a post-race breakfast that included delicious french fries and a trip to Main Street Cupcakes (sorry about the shoddy pictures, next investment will be a better camera)
:

Let's just put it out there: I am planning on running the Cleveland Marathon next May. I say "planning" because in the last year I have signed up for two races I couldn't end up running because of my perpetual shin problems. I ran the Akron Marathon in 2009 and ended up with a tibial stress fracture by the end of training, because I didn't listen to my body. I ran through pain that started as shin splints and ended up sidelining me for months after the marathon. Not cool, Becca.

I just kept training because I wanted to say I did it. I was also scared to start and not be able to finish. So I just kept training. My full mileage.

So when I say I'm planning to run the marathon, I mean I'm going to start training in January, as if I'm going to run in May and play it by ear from there. I will probably try to follow Hal Higdon's Novice training plan, which looks something like this:

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun
1	rest	3 m run	5 m pace	3 m run	rest	8	cross
2	rest	3 m run	5 m run	3 m run	rest	9	cross
3	rest	3 m run	5 m pace	3 m run	rest	6	cross
4	rest	3 m run	6 m pace	3 m run	rest	11	cross
5	rest	3 m run	6 m run	3 m run	rest	12	cross
6	rest	3 m run	6 m pace	3 m run	rest	9	cross
7	rest	4 m run	7 m pace	4 m run	rest	14	cross
8	rest	4 m run	7 m run	4 m run	rest	15	cross
9	rest	4 m run	7 m pace	4 m run	rest	11	cross
10	rest	4 m run	8 m pace	4 m run	rest	17	cross
11	rest	5 m run	8 m run	5 m run	rest	18	cross
12	rest	5 m run	8 m pace	5 m run	rest	13	cross
13	rest	5 m run	5 m pace	5 m run	rest	19	cross
14	rest	5 m run	8 m run	5 m run	rest	12	cross
15	rest	5 m run	5 m pace	5 m run	rest	20	cross
16	rest	5 m run	4 m pace	5 m run	rest	12	cross
17	rest	4 m run	3 m run	4 m run	rest	8	cross
18	rest	3 m run	2 m run	rest	rest	2 m run	Marathon

With a few tweaks...like doing run/walk training (for me,. run 4 minutes, walk 1 minute for the allotted time) on the Tuesday and Thursday shorter runs. Also maybe adding in a couple of track workouts to change it up a bit. There are no less than 5 colleges within a 5 mile radius of my house, so finding a track to get on, fortunately, isn't difficult for me.

Beginning my training in January means gearing up for marathon-training mileage by January. I'm not talking being able to run 20 miles by then, but right now I am probably averaging 10-12 miles a week. So if I keep that up, I'm going to be risking injury pretty quickly by jumping to 20-30 miles a week right away. Taking my last marathon training debacle into account, I DO NOT want to end up in a boot, unable to run for months again. No thank-you.

How am I going to get there?

1. Start adding on miles now. I hope to be able to run 8-10 miles at a time before I actually start my training. My longest run since my summer half marathons has been 6.4 miles, so I have a little ways to go, but I definitely have time. My goal is to add a bit of mileage to my longer weekend runs between now and January. 

2. Continute run/walk training. When I start the marathon training, I'm going to run 3 minutes, walk 2 minutes for the first couple of weeks, then I'm going to bump it up to run 4/walk 2, then finally run 4/walk 1. You'd be amazed at how good you'll feel when you train this way. It does wonders for injury prevention.

3. Crosstrain, crosstrain, crosstrain! I truly believe a big part of the reason I got injured last time I was in a big training period was because of my lack of crosstraining. Yoga became a huge part of my life when I couldn't run and now I try to find some time to practice a few days every week. Practicing yoga helps keep me grounded, and it helps keep me strong! Yoga and running are very complementary, provided you always listen to what your body is telling you. So, between my continued exploration into all things yoga, and a little core work here and there, hopefully I will have this crosstraining thing covered. Eventually I am going to get myself a used spinning bike and work that into the routine as well!

Have you trained through the winter for a spring race? What gets you out the door in the cold weather? I'd love to hear any advice on this topic!! Leave a comment or shoot me and email peacelovebagels [at] gmail [dot] com.