Training Log Week of 9/19/11
**This week is so not typical of a normal week ha. Because I was trying to do 19 on my bday (and had never done more than 14 miles before) I took things SUPER easy and took a LOT of rest days. My only goal this week was to be rested and ready for Saturday, while keeping my mileage steady to avoid provoking my achilles any more.
Monday: rest day. abs.
Tuesday: 8 miles @ 7:30, 10 min ab app, abs pyramid, 2 min wall sit, 10 pushups
Wednesday: 5 miles @ 7:30, 10 min ab app, 10 pushups, 2 min wall sit
Thursday: 5 miles @ 7:30, 1 mile @ 6:00, 10 min ab app, 10 pushups
Friday: rest day. abs.
Saturday: 19 miles!!! Splits all over the place…seriously everywhere from 10:15-7:00 ha.
Sunday: rest day.
Total weekly mileage: 38 miles
Thoughts: SO MANY FREAKING REST DAYS drove me a little crazy but allowed me to keep my mileage steady and avoid injury and RUN 19 FUCKING MILES ON MY 19TH BDAY!! :)
Birthday 19 miles recap :)
The first half of the run was HARD. The second half of the run was surprisingly easy. Anyway I started out on the treadmill, planning to do the first 8 miles in an hour…didn’t happen. I did 1 mile, had zero willpower, and headed outside to do a slow 3 miles on the outdoor track. Went back inside for another treadmill mile, then did 4 (7x around the track for each!) more on the indoor track. Yummayyy. By now I was not happy, because 1. not running on the treadmill meant this was taking way longer than expected and 2. i don’t run on tracks ever so my outer thighs/hips were killinggg me. Headed outside and did 2 miles around town. Luckily when I hit 11 miles I found my groove :) A friend met me on the outdoor track and brought me water with 8 miles to go (I hadn’t drank anything all day which probably did NOT help things. After downing her Nalgene I instantly felt better). The last eight freaking miles around the track FLEW by. My splits got faster and faster and one of those last miles was a little over 7:00! Not bad since I’d just done 16 or 17! Anyway at this point I was hurting physically, but mentally just felt so great and knowing that I COULD DO IT was just an unreal, unbelievable feeling. I remember hitting mile 13.1 and thinking “I JUST DID A HALF MARATHON!” and then mile 14 and thinking “Okay, I’ve now run further than ever before!” and after that it seriously felt like 5 minutes and I was done. The only “wall” I hit was a bad cramp in my hip area around mile 10, but because of my training I knew that was BS and that I was capable of running 10 miles fairly easily so I pushed through. My friend met me again on the track for my last mile, and I almost cried a little bit when I finished. I NEVER thought I could actually accomplish something like that, and without even walking any of it ahh! Anyway, I guess because of that it was almost a letdown. I was sore but I’ve been sorer. My muscles weren’t bad at all, more just that shattering feeling around my knees and ankles the next day. My calves had SUPER painful knots in them on Sunday morning, but were fine by Monday. I hardly even felt like puking after, and never got that huge crash that I’d gotten after harder long runs and races. It was all just very very anticlimactic. Which, all things considered, IS FINE, and I’m just happy I did it, and still can’t believe I actually did, and now want to run a marathon :) Thanks to every single one of you for all your support; during the hard parts (even though the hardest was ironically miles 5-8ish) I thought of you all and couldn’t deal with the thought of having to get on here and be like “yeah, jk about the bday goal” and just kept running :) I have the cutest friends in the world and they bought me a giant thing of Plain Chobani and a bunch of cartons of strawberries and blueberries and raspberries and we made bday fruit-and-yogurt sundaes afterwards :) I LOVE YOU GUYS SO MUCH. You can do ANYTHING you set your mind to—just DO it!!
19 years old today. 19 fucking miles done. Details later. SO HAPPY.
Training Log Week of 9/12/11
Monday: 4 miles @ 8:00 then 1 mile @ 6:49 for a total of 5 miles. Killer ab workout, strength.
Tuesday: 5 miles @ 7:30, 10 min ab app, 1:15 radiant vinyasa yoga
Wednesday: rest day! pop pilates Intense Ab Workout and Flat Abs challenge
Thursday: 8 miles @ 7:30
Friday: 3 miles @ 6:40 and 2 miles @ 7:30 for a total of 5 miles. 10 min ab app.
Saturday: 14 miles!! First 8 @ 7:30, second 6 @ 8:00. Felt like absolute death after but new 13.1 PR, distance PR, and generally awesome :) 80s dance also deserves a mention- danced allll night :)
Sunday: rest
Total weekly mileage: 37 miles
Thoughts: Well clearly strength sucked. Buttt even though I took 2 rest days for the first time in forever, I just felt really good and strong and taking the rest was definitely a smart move. It allowed me to get in two longer runs without pushing my mileage up, and I’m super happy about the 14 :) Still REALLY nervous about attempting to do 19 on my bday (Saturday!) so planning on an easy week and hoping for the best!
TMI TMI TMI AND PR :)
My run this morning was ABSOLUTELY NOTHING LIKE THIS. This morning’s run was TOUGH, absolutely one of the toughest, both physically and mentally, runs I’ve had in a really really long time. Last night I was front row at a concert and my abs and knees are so bruised it hurts to bend, and the 4 hours of sleep I got definitely didn’t help. Literally 20 minutes in I wanted to quit. I told myself I’d finish the first 8 miles and then could walk 1 or 2 or cut the run short. At mile 7 I started having to poop…right after mile 9 I realized I’d ignored this feeling for too long (I hadn’t eaten so I naively assumed it wasn’t a big deal) and SPRINTED to the bathroom only to literally shit 9 miles worth of mushed-up poop into my pants. Now because I’m an absolute psycho and it was luckily all neatly confined to my underwear I carefully removed them, threw them out, put my shorts back on, got back on the treadmill and finished my first 14 MILER!! I was in pain the ENTIRE run—bruised, side stitches, exhaustion, feeling like you’re gonna puke or poop, seriously everything you dread feeling on a run—but finishing felt SO GOOD. I can now technically say I’ve run a half marathon in Maine (even though it won’t count for my official 50 states list) AND in addition to doing .9 more miles than ever before I completely blew away my old 13.1 PR :) Unfortunately that’s entirely irrelevant because I can go way way harder on the treadmill than I can outside, but I finished the 14 miles in 108 minutes (8 miles @ 7:30, 6 miles @ 8:00). I wanna just revel in the glory of it but due to the meat-grinder stomach and overall feeling like death that’s not really happening :( Still, pretty freaking awesome start to the day :) Now gonna pop some ibuprofen, ice my achilles, try not to puke, begin a 10 page paper that’s due tomorrow night, and get pumped for 80s dance, which should be interesting because I can hardly walk right now so yeah luckily everyone will be drunk enough that my gimp dance moves won’t even be noticeable :) I love you ALL, moral of the story ITS SOMETIMES BETTER TO JUST STOP AND LISTEN TO YOUR BODY IN ORDER TO AVOID THE POTENTIALLY HUMILIATING SCENARIO OF HAVING EXPLOSIVE DIARRHEA AT THE GYM, and eat your fruits & vegetables and have a wonderful day :)
Training Log Week of 8/29/11
Monday: 5 miles @ 7:30, solid strength, 2x pop pilates intense ab workout, 50 pushups
Tuesday: 90s mins heated power vinyasa yoga, 4.5 miles @ 7:03, 50 pushups, 8 min abs level 2
Wednesday: 6.5 miles rolling, Wonder Woman strength, 10 min ab app
Thursday: 5 miles @ 8:00, 8 min abs level 2, 50 pushups
Friday: 12 miles @ 8:00 (longest training run yet, yay), 40 x 15lb lying db chest press, p90x ab ripper x
Saturday: rest day & 12 hours of driving & lobstahhh
Sunday: early morning 3.1 @ 7:30 at the hotel, 10 min ab app, move in day! (strength-ish)
Total weekly mileage: 36.1 miles
Thoughts: Another week with little to no speedwork, but possibly achilles tendonitis :/ It’s the back of my ankle that hurts, even just pressing on it or moving it the wrong way, weirdly though hurts much more in sneakers than in flip flops and hurts more walking in sneakers than running. Icing a lot and doing specific achilles stretches and hoping it calms down, but until then just continuing with maintenance runs @7:30-8:00 and keeping mileage steady. NEED TO DO MY PUSHUPS. Make sure to eat enough now that I’m back at school. Schedule workouts and lifting and GET MORNING WORKOUTS DONE. Relax and enjoy the first week of sophomore year!
I refused to accept excuses today. I was sooo tired, but dragged myself out of bed, knowing I needed to get some fuel into my body if I wanted to complete my long run. Since I had to wait for my food to digest anyway, I took a two hour nap and then left for the gym. My calves were SO sore and I debated just running 8, or 6, or 4, or 3 miles but as always once I started I wanted to finish the job right. The last 2.5 miles were killer because my ipod sound got all screwed up so I was running alone, on the treadmill, in silence, but I distracted myself by counting down the remaining 20 minutes in my head and before I knew it I was done :) 10 miles @ 8:00 pace followed by .5 mile @ 15:00 @10% incline and .5 mile @ 15:00 @12% incline for a daily total of 11 miles. I ate a pure protein bar during my 15 minute cool down and then ran to the grocery store for my new obsession Arctic Zero. I had such an “I’m a runner” moment, power walking through the frozen food section and then eating my pint at one of the tables outside, dripping sweat, my legs elevated on the chair across from me. Oh and I wore a shitty sports bra so I had legit sweat rings around each boob, like when you put a tshirt on over a wet bikini. SUPER HOT. Literally could not have looked any worse/weirder and couldn’t have felt any better :) When I got home I completed this ab/arms workout 3x and now it’s time for some MAJOR stretching and icing because my calves have NEVER been so tight :/ Any suggestions?
5 mins after finishing and a post race self snap from yesterday :) Not a real progress pic because I’m super bloated from a combination of carboloading starring 2 rounds of ice cream, plenty of pasta, and 3 bananas in less than 24 hours as well in possession of that dreaded post-long-run belly, but my arm has the itsiest bitsiest amount of definition so I’ll take it :)
**that Livestrong-like bracelet is the coolest thing EVER. the race charity promotes skin cancer awareness and they gave out bracelets that change from clear to bright purple depending on intensity of UV exposure!
Today: 75 mins heated power vinyasa yoga, 4 miles recovery run @ 8:00, 10 min ab workout app, lots of time spent icing my knee. Tonight: 50 pushups, stretch
In a state of obsessive, pre-race-stress fueled organization I laid out my entire outfit the night and required my sisters to do the same. They found it particularly amusing that I laid out my underwear on top of my spandex, but as I explained it, DUH because that goes on first!
Loaded up on snacks at the grocery store…runner’s fuel = banana & pretzels; spectators bedtime snacks = chips, cookies, poptarts, apple pie…
Half Marathon Weekend Recap!! :)
Saturday: 60 mins slow flow yoga, got my first speeding ticket on the drive to the expo :/ (too bad it wasn’t AFTER when I could have been all casually like oh sorry officer just ran 13.1 miles and my blood sugar is way too low so i was just you know going 75 in a 60 cuz i’m being responsible and speeding off to get some pancakes…), race swag & got my sisters to sign up as volunteers, visited an adorable roadside ice cream stand and carboloaded with no sugar added fat free french vanilla froyo, tv and nap time at the hotel, whole wheat linguine alla marinara at olive garden, mcdonalds mostly to steal the free wifi but also for a small vanilla cone that i put in a bowl and mixed with mini pretzels for one last high-carb snack, back to hotel, 10 min ab workout app, then quick to bed at 11pm…well so I thought. HUUUUUGE storms. Like actually the thunder and lightening was so severe that it set off an alarm in the hotel at 2 am. Anddd then again at 4 am. The whole building was shaking, it was literally like the thunder and lightening were RIGHT THERE, and I slept from 11pm-12am and that was about it.
Sunday: After lying in bed awake and miserable and stressing from 12am-4am as the storm raged on outside, I was super anxious and seriously hoping the race was cancelled and I could just get it done on the treadmill later in the day. Luckily the storm passed over and I got a solid hour of sleep, bringing my pre-race rest to a total of 3 hours :/ I woke up at 5am very tired and nervous and my legs did not feel fresh at all. Ate my banana and 55 calories of mini pretzels and then got some rest again until 6:30 when it was time to get to the race. THERE WAS NO ONE THERE. My last (and first) half had somewhere between 700-1000 runners, and this one had A LITTLE OVER 100. Maybe 125. So this freaked me out even more because not only was there no organized pacing or line up at the start, but also a good probability I’d be running totally alone the whole race which made me really nervous because I knew I would not be happy with my time. Luckily I had the two cutest cheerleaders ever at the start line :) My sisters are NOT morning people, and it meant so much to me that they were up and out there (it probably had more to do with the free tshirts and food perks than it did with wanting to wake up and watch a race, but whatever). 7am and it was time to start.
Race Recap: The race start required a lot of maneuvering because no one was lined up according to pace. I started out and felt fast, worried a little that I was going out too hard as I passed runner after runner, but settled into a nice spot and just ran along until the 1 mile mark. Here we went into a TINY (like one-tire-track-wide) path through the woods for about 1.5 miles. I don’t run on trails EVER so this was really nerve wracking and I could feel different muscles being engaged and generally psyched myself out a lot but tried to hold my pace. It was tricky because there were rocks and other obstacles to watch out for, but looking back on it definitely could have been worse especially considering the storms last night—the race directors put cones over big holes and roots to eliminate those hazards and the trails weren’t muddy at all. Got out of the woods near the three mile mark and got passed by some random man. Decided to try to stick on him. After about 5 minutes we started making conversation which seriously made my race. My new BFF Ty and I kept each other motivated mile after mile (he turns 50 next week and this was his first half so I felt like some random responsibility to make him do his best and finish strong haha), pushed each other, and just had a great time. He’s a local so he knew the whole course which was nice. Like always, the race FLEW by. Shortly after the 6.5 mile turnaround it started raining, which I was nervous about but it was refreshing and not too heavy. The downside was lots of puddles which started giving me really bad blisters but luckily they’re fine and just callused now. Even one or two more miles and my feet would have been seriously in trouble though. The only one that still hurts is on the bottom of my left baby toe- ow. Anyway just kept running along. Got water at one stop and Gatorade at two but honestly didn’t really “get” any because I didn’t want to stop running so it mostly just went down my shirt and in my eyes. FYI Gatorade in the eyes stings, a lot. Around mile 10 the inside of my right knee started really hurting, but luckily we were nearing the entrance to the dreaded trail and once I got back on the softer surface it felt fine. The trail was single-file so I went ahead of my running buddy Ty, and without realizing it REALLY picked up the pace. I passed a lot of people, got out of the woods in no time, powered through the last mile on the pavement and on the freaking grass on the hotel grounds and sprinted to the finish to be done in 1:53:43.8 (technically a few seconds faster because of the confusion at the start and not starting right at the start line). AHHHHHHHHHHH!!!! I beat my time from my first half 5 weeks ago (2:04:20) by over ten, close to eleven minutes!! I was just hoping to get the same time since this course was hillier (though still pretty flat), no sleep, been injured, and trail running was involved and then secretly hoping in the back of my head to finish under 2 hours and ajsdfkljalskdfj I’M JUST SO HAPPY :))) I also got stronger and stronger towards the finish, and my last mile was my fastest at 7:39. There was a photographer at the finish so I can buy a pic if it’s not too horrible, which is awesome because my huge regret from my first half is not having a picture. I got an awesome medal, guzzled water and inhaled a banana and a peanut butter cookie, took a quick shower which hurt SO BAD because my spandex scraped off the skin behind my left knee, then went to the awards ceremony and I won first in my age group which was a total surprise and I got to go up and shake hands and get a pic and got this cool glass sculpture and just cherry on top of a perfect race :) When all the runners came in and my sisters were done with refreshment duty we checked out and went to Bob Evans for a post race recovery brunch. The waitress must have thought I was a freak because I got the Be Fit blueberry & banana french toast (which isn’t exactly great if you’re trying to be “fit,” pretty high in sugar but I needed some of that!) and then asked for “4 scrambled egg whites too, please.” I survived the ride home with my little sister driving, inhaled a Pure Protein bar and then went right to bed. My dad made breakfast (my FOURTH of the day) for an early dinner and now I’m just relaxxxinn and soaking up the endorphins :) And coming up with high-protein things to eat every two hours until bed :)
Mile Splits: 8:36, 9:02, 8:42, 8:43, 9:56 (don’t remember slowing down thaaat much ha idk what happened here!), 8:54, 8:39, 8:56, 9:03, 17:15 (miles 10-11 combined so about 8:37 each), 7:43, 7:39, + whatever my .1 was :)
50 States Challenge: PA, OH
Half Marathon/Sibs Weekend Itinerary <3
*Pic is at the cottage with the sibs when we were just little babes :)
Sat: breakfast, 60 mins slow flow yoga, lunch, leave for expo, expo, find a cute ice cream place with froyo for afternoon snack (carbs!), check in to hotel, pool, shower, walk on the golf course?, olive garden for dinner, stop by gas station and get bedtime snack, watch movies and cuddle at hotel, try to relax
Sun: up at 6, banana, race, shower, check out of hotel, breakfast somewhere fun with lots of carbs and protein :)
Packed: So I’m not normally this organized at alll, but the stress made me just go all out and I’m so proud of my organization haha. In my bag for tonight: swimsuit, shorts and tank for dinner, race tshirt and sweats and shorts for pajamas. In a plastic bag labeled “race”: compression spandex, coral-ish awesome spandex tank, sports bra, underwear, 2 pairs socks. In a bag labeled “post race”: leggings, sports bra, underwear, gonna wear my race shirt after :) Also gonna bring some bananas, a big water bottle AND DRINK FROM IT ALL DAY, maybe granola bars or cereal, laptop + charger, ipod + charger, phone + charger, camera.
AHHHHH STRESS BUT SO EXCITED and at the very least it’ll be a fun weekend with lots of sisterly bonding :)
Today & Half Marathon Info
Today: 75 mins heated Power Vinyasa Yoga (ouchh), STILL sore from Wednesday’s workout but did a semi-recovery 4 miles @ 7:30 and one mile @ 15:00 @ 12% incline for a total of 5 miles. 10 min “Ab Workout” app then light strength and stretching.
Um so just got this lovely sounding course description in my email: “This is an out and back course…There is a narrow-trail area for 1.2 miles. Please run single-file, keeping 2-3 paces behind the runner in front of you. If you must pass, pass on the left. Please be advised that there are also cones that are covering holes in washout areas. The last 1/4 mile will be through the grass of Saw Mill Creek. Follow the fence line all the way around the tennis courts.” SOUNDS LIKE SO MUCH FUN….notttt. Ugh. Whatever trying to stay positive and super excited because since I’d be driving 90 minutes to and from the expo tomorrow and to and from the race on Sunday my dad just got me a hotel room! My two younger sisters are coming with me so tomorrow will be a fun day at the expo and then we can hang out at the hotel pool (it’s actually a golf club so it should be really nice!) and hopefully find a yummy pasta place for dinner :) And then just snuggle up in bed and watch movies and braid each other’s hair while I stress haha.
Now: 50 pushups, stretch some more, drink a lot of water, try to relax and plan girl’s weekend :)
I’M DOING ANOTHER HALF MARATHON ON SUNDAY. Thoughts: Less stressed than I was for my first one because I’ve done the distance before, I’ve trained longer & harder, and I should be prepared for this. More stress because I’ve done this before and now I expect better, I’m still not totally recovered from my injury and just praying that that keeps heeling, and I haven’t done a long run since the week before last because of the injury. Probably okay if I think of it as tapering but asjdfkasjdflkasf stress. I also have NO idea what the course is like (flat, hilly, etc.) and the course for my first half was pancake flat so, again, asjfkalsjfl;kasf. I go on Saturday to the expo (you know how much I love those so looking forward to that at least) and then I might get a hotel room with my mommy & sisters, if not then leave bright and early at 4:30 or 5am on Sunday for a 7:30 am 13.1 miles :) AHHHHHHHHHHH.
Exercise Log Monday-Sunday
Exercise Log Monday-Sunday
Monday: 1:15 OM yoga, chelseaalysse ab workout, 2x pop pilates you’ve got abs, moving HEAVY boxes, 20 pushups, 5 miles @ 7:03 pace (last .25 @ 6:30) and 10min/.5m @ 15% incline for a total of 5.5 miles.
Tuesday: Pilates, 50 pushups, 4x 800m @ 7:03, 4x 400m @ 8:00, 1 mile @ 6:18. 400m @ 8:00, 400m @ 6:18, 400m @ 8:00, 400m @ 5:27. Total of 5 miles in 35 something including recovery intervals. Nike Training Club 15 Minute Ab Burner Workout.
Wednesday: Rest day. Jivamukti yoga, 50 pushups.
Thursday: Pilates, 10.1 miles rolling LSD, “Awesome Abs 2.0,” 50 pushups.
Friday: Sculpting Pilates/Yoga Fusion :) 6.5 miles rolling, 50 pushups, POP Pilates Intense Ab Workout, weighted lunges and squats, “Arm Workout” app 10 minute arm routine x2, Deep Stretch Vinyasa
Saturday: 5 miles rolling, p90x ab ripper x, 50 pushups
Sunday: treadmill PR 20:02 plus recovery mile for total 4.1 miles, weighted lunges, “Ab Workout” app 10 minute ab workout, side planks, 50 pushups
Total mileage: 36.2 miles :)
Other: I’m becoming quite the little yogi/pilates…doer? Idk what you call someone who regularly does pilates. But I’m already noticing an increase in flexibility and stretching more has brought me closer to my goal of doing the splits :) I drank more water this week, stuck to the training plan while listening to my body and taking one rest day, and did everything I needed to earn the rewards I set for myself aka time to shop for school supplies :) Also it could be just an illusion but I think I’m starting to see more definition in my arms! Ahhhh! :) Also accomplished this week was buying & reading most of “Ultra Marathon Man” and volunteering at a local triathlon. Oh and trying all those new recipes :) Definitely a successful week <3
Trained like a champion today :) Sculpting Pilates/Yoga Fusion, 6.5 mile run, POP Pilates Intense Ab Workout, 50 pushups, intense arm workout, weighted lunges and squats, Deep Stretch Vinyasa. BOOM. The deep stretch yoga wasn’t as stretch-y based as I was expecting, but oh well. Also I bought the book Ultra Marathon Man by Dean Karnazes and I’m a SUPER fast reader so I’m already at the part where he’s about to attempt a marathon on the South Pole. He’s absolutely insane but so inspiring just in terms of that love and passion for running that you can’t really explain, it just happens. I’ll post some of my favorite quotes and things when I’m done, but so far I’d definitely recommend it :) Oh and I’m volunteering this weekend at the triathlon I did a few years ago! Tomorrow is packet stuffing and answering questions at the expo and hopefully I’ll get some cool free stuff and then Sunday I’ll be cheering on runners and bikers at the turnaround and handing out water :) I’ve never volunteered at a race before and it’s always been on my to-do list so I’m happy to be finally making it happen because if you’re a runner you know what a difference a great bunch of volunteers can make during the last few miles of a race <3
