Week 8 Long Run: An Almost Perfect Pace

I got a long run in this morning with my training group and I am very pleased with myself.  I knew that I would HATE myself this whole weekend if I did not choose to run.  So, I got up early and went for it.  Next week is a much needed cut back week.  I will plan my runs better so I make sure I get all the mileage in.

As for now, it's time to put my compression socks on and take a nap with my kitty!

This is Waveland. And, yes, she was named after the street in Chicago,
which is where she was found.

Also... how many donuts is 1382 calories?!  Haha... I need to really lay off on those.

Hope you all have a good long run!  What do you like to treat yourself with after a hard workout or race?

Bad Week + Super Bad Run = Epic Fail & and a Decision

I'm supposed to run 25 miles this week.  It's Friday and I have only run 9.01.  The long run for this week is 13.

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I definitely did not plan out this week's runs well hence the low mileage.  Here's a breakdown of what I ran versus what I wanted to run:

Tuesday: 3
- First, I failed to wake up early to get my run in outdoors in the morning when the weather was ideal.  So, I had to run outside after work when the temps were a little warmer - maybe in the high 60s/low 70s.  I ran 3 miles in 27:56.98 (avg pace 9:18), which wasn't terrible.  At least I completed the run despite the temptation to just go home and lay on the couch.  So far so good, I guess.

Wednesday: 6 miles aka SUPER FAIL DAY
- Fail 1: failed to buy monthly train ticket until very last day and missed my normal train, had to take the later one and got home about 30 minutes later than normal
- Fail 2: I still could have gotten the run in, but failed to do so because I chose to priorizie watching MasterChef.  I thought it was new episodes from 7 to 9 that night.  Turns out the first hour was a re-run!  I was so pissed at myself for not checking that ahead of time.

Thursday: 3 miles
- I ran 3.01 miles in 28:12.62 (avg pace 9:22) before work.  However, I had to only run 3 (as opposed to 6) since I woke up too late.  So, that was a semi-fail, but at least I did something, right?

Today:  6 miles
- First, I don't know what I thought trying to run 6 miles before a 13 (or 15) mile long run is even remotely a good idea, but I really wanted to get my mileage in since I'm supposed to run 25 freaking miles this week.  I woke up at 4:30 with every intention of getting out the door to run by 5.  However, it was raining a little so I waited to it to clear and didn't get out as early as I wanted.

The run started out really bad - like almost an 11 minute mile pace bad so I knew a 6 mile run was not in the cards.  I decided to see how I felt at the 1.5 mile mark and also to check to see what time it was.  It was about 5:22 and I hadn't even hit the 1.5 mile mark.  So, I knew there was no way in hell I was running 6 and getting home by 6am.  So, I turned around and it all went downhill from there.

I had to stop a couple of times to walk it out and to collect myself.  Also, on the way home, it started to downpour and I was just pissed at myself, but had to force myself to keep on going since walking would take even longer to get home.

I ended up running 3 miles in 31:00.94 (10:20 mile pace), which is way off my normal 3 miles run times anywhere from the 27:00s to 28:00s.

A Decision:

So, here's the thing... obviously I haven't run enough mileage this week at all and the thought of running 13 miles doesn't really seem feasible at this point.  Do I even bother to attempt to get a long run in or should I just screw it and take a rest day?

Option 1: show up to the group long run on Saturday and attempt to run & stick to 13 miles only

Option 2: maybe break down the mileage this week (13) and run 6 Saturday and 7 Sunday

Option 3: screw it all together and take a rest day, which truthfully, I probably need & get back on the boat next week (cut back week - thank goodness)

Any thoughts on what I should do??  Truthfully, I'm leaning toward Option 3 right now...  Ugh... off to shower and get ready for work.  Happy Friday all!  Hope your training is going better than mine!!

What Percent of Your Weekly Miles Should Be Your Long Run?

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Declan commented on my previous post about how not to run the majority of your weekly miles in one day and that the long run should only represent 25 to 30 percent on the weekly runs.

I haven't been able to stop thinking about this.  I've been following CARA's novice marathon training program which is almost identical to Hal Higdon's Novice 1 training plan.  I hadn't even thought to question it either.

When you do the math, the long runs amount to 50 percent of the total mileage for that week (except for the cutback weeks).  If you follow the Novice 1, the most miles you run in one week is 40, which is the same week as the infamous 20 miler.

So, let's say that I go off the Novice 2 training for Week 8.  The runs are: 4, 7, 4 and then a 15 mile long run.  Again, that breaks down to 50 percent.  I did some math to try to figure out what I'd need to do to have the 15 miler only be 30 percent of my weekly miles. (Side note:  I think my math is right, but if it's not - feel free to correct me!)

I'd have to bump up my mileage from 30 miles to 45.  That's a significant jump especially since I have yet to hit weekly mileage in the 30s.  Also, in order to get an even break down, I'd have to run 9, 12, 9 and then the 15.  Or, I'd have to split up the 30 miles over the course of 4 days, which translates to 7.5 miles a day if I ran Tuesday-Friday.

Neither of the two plans above are even feasible for me. 

First, my work schedule is not conducive to long runs greater than an hour if I were to run before work.  I can and have run after work, but I much prefer to run right away in the morning.  I can beat the heat if it will be hot that day and I like having that sense of accomplishment knowing that I was pounding the pavement while my whole neighborhood was still asleep.  I feel sorry for whoever lives above my garage since I'm opening that thing at 5:30 (or even earlier!) weekday mornings!

Second, the thought of running 4 days in a row kills me.  In fact, three days in a row is pretty hard for me as is.  I liked last week since I ran every other day and I felt like I gave my legs ample time to rest and recover.

As of now, I'm going to stick with the CARA Novice Program.  It's been around for ages and it's tried and true.  I followed it last year and was able to finish so hopefully it will happen again this year but with better results.  Plus, the long runs are supposed to be easy, comfortable and slower than the weekly runs, which mine are.  If I go slow on those runs, I'll minimize my chances of getting injured.

In other running news, I failed to make it out the door for my morning run since I chose to sleep in.  As for punishment, I have to run after work, which is not preferred.  And, the kicker is that I want to get up early Wednesday to run 6 before work.  This will be interesting.  I'll take today's run slow to save energy for tomorrow morning. 

I probably shouldn't have eaten a Good Humor bar, but our building was doing an ice cream social and it would have been a shame to miss that!

Does anyone else have any thoughts on this?  What percentage of your weekly run is your long run?  Is it OK to break up the longer weekly runs and run twice in one day as opposed to all at once?  It's not preferred, but it is better to get the mileage in or the distance?

Week 7 Marathon Training Recap: Deception on the DPR

Training Mileage: 24

Mile Run: 26.1

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Oooh, I should have run another .1 so I could make it 26.2!  Ha, but that is over the course of a week not all in one go.

Anyway, I was super good about getting in my weekly runs.  I ran:

• Sunday: 5K race in my neighborhood
• Tuesday: 3 miles in the morning before work
• Thursday: 6 miles in the morning before work*
• Saturday: 14 miles with my training group along the Des Plaines River Trial (DPR) going north**

* I had to get up at 4:30 and was out of my house and on the road by 5:00 to get this run in.  I even had to wear my headlamp for a little bit since the sun had not come up yet.  I was happy to have gotten the run in, but I worry about what I'm going to do when I have to run distances over 6 miles during the week.  I simply refuse to have to get up before 4:30 and I prefer get the run done before work.  

^ This is because I live in the 'burbs (bought a house in 2011) and work downtown so I waste 2 hours each day commuting on the Metra.  It beats driving though so I can't really complain.

** Our pace group leader tricked me into running 14 miles (this is the longest I have run since the marathon).  

We were supposed to have a vote when we got to the half way mark.  He usually just adds 2 miles on at the end and whoever wants to run more miles will join him.  The novices (aka me, myself and I) will call it a day when we return to the parking lot.  He also likes to call me a young punk and he reminds me that he is 55 and is adding on more miles whereas I just want to go home, take a shower, take a nap and shove my face with donuts.

However, this wasn't the case during this run.  I'm not sure what got into him... maybe it was the amazing weather, which was in the high 50s.  We ran past 6 miles to the hydration point, which was at 6.5 miles.  I thought we were going to turn around, but noooooooo, he suggested that we run half a mile up and then back and then stop at hydration.  My mental math skills weren't working and there really wasn't any turning back so I agreed to it.  We even ran past the 7 mile marker since our Garmins still weren't at 7.  I was about to lose it, but I had no choice other than to keep running.  *shakes head*  Yay for peer pressure!!

In terms of the run, I actually felt pretty good and I definitely attribute it to the cooler temperatures.  My calves were a bit sore, but I expected that.  My ITBs (both the left and the right) acted up a bit, but nothing too serious.

Overall, excellent week and thank you to the weather gods for the cooler weather.  Just make sure to make it like 30 degrees on October 13th!

How long did you go this weekend and how did it go?  What do you eat during your long runs?  Do you prefer gels or shot blocks?  Or, do you eat something else?  I'd eat donuts (obviously), but they are too big and too messy.

Run for the Cops 5K Race Recap: A New Personal Worst

Time: 25:26 (8:11 average pace)
Overall: 72/337
Age Group: 2/22
Sex: 17/180

Little Bro, Dad (3rd in AG) & Me
I ran with my sunglasses on my head the whole time.
Talk about running outfit FAIL.

 I achieved a new personal worst in the 5K Sunday morning.  However, my efforts were enough to snag second in my age group.  This is the second 5K in a row where this has happened to me.

Shirt & Medal

The race didn't go as well as I would have liked, but I was pleased with myself for completing it despite the rising temperatures at the end of the race.

I ate a a Chinese buffet the night before, which didn't sit too well with my stomach in the morning.  Chinese buffets are now on the do not do list prior to long runs or races.  Thankfully I was able to take care of business in the morning so my stomach was good during the race.

I also decided to be eco-friendly and walk to the race since the start was only a mile and a half from home.  However, I left a little later then I intended so I had to do a run/walk to get there on time.  I brought a bag with items I wanted post-race.  I probably should have skipped it, but I really didn't want to wear my shoes and sweaty shirt after the race.

I met my family while I was walking and we arrived at the race site a little bit past 7:40, which still gave us plenty of time to go through our pre-race routines.  My mom tagged along, but she opted to run around on her own since she didn't want to pay to run the race.  She would regret not registering later on (more on that later).

The theme for the race is run from the cops and members of various police academies in the area participate in the race.  They line up at the very back.  I noticed some guys carrying plastic billy clubs.  There was another guy who ran the race with an Army colored backpack.  That had to be uncomfortable.

Mile 1 - 7:54: A sub-8 split?!  Woo hoo!  I must have been excited to be running on my home course.  The little bro and I started together, but he pulled away from me early on.  I kept him in my sights and watched as he weaved in and out of other runners to get ahead.  Eventually I caught up to him and passed him.

Mile 2 - 8:09: The little bro caught up to me around a mile an a half as we entered in a newer subdivision with huge (and expensive) homes.  We started to run together and we both were struggling a bit with the heat.  There was not a lot of shade either.  I took a look at my watch and watched the pace on my Garmin climb up.  We got to mile 2 a little over 16.  At that point, I knew it would be hard for me to break 25 since I was fading.

Mile 3 - 8:21: I definitely faded from mile 2 to 3 hence the jump in pace.  Thankfully my brother was beside me so it gave me the motivation I needed not to start slowing down more or start walking.  People began to pass us and I didn't have any desire to chase after them.  The bro, on the other hand, was feeling it so he sprinted it in and managed to pick off another runner.  He finished in 25:14 which was a PR from his previous 5K time of 26:29.  I was super proud of him!  Oh, and in other news, he ran 6 miles, which is the furthest he has ever run.  He'll have to work harder to get to double digit runs so he can complete the marathon, but I think he can do it.

We hung around for the awards ceremony since my dad and I both placed.  The announcer said my last name right, which shocked me.  My mom would have gotten second in her age group if she signed up for the race.

I was touched watching all the younger kids collect their medals.  They were so proud of themselves.  On the way home from errands later that evening, I noticed one of the young boys who had won an age group award sprinting down the street.  He still had his medal and race shirt on.  I felt super proud of him too.  Hopefully he continues to run and earning medals can be very addicting.

Overall, I had a good time at the race and I may consider running it again depending on my training schedule next year.  It is in July, which isn't preferred, but it's only a 5K so it is doable.

Congrats to everyone who ran the Chicago Rock and Roll Half Marathon yesterday!  You are all amazing for being able to power through the heat!  Hopefully this week is less humid so I can get my weekly runs in outdoors!

Marathon Training Week 6 Recap: The Weekend Running isn't Over Yet...

Total Mileage: 18
Miles Run: 18

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My town hosts a 5K every April and I have participated in the race for the past three years.  However, I opted not to run the race this year because I didn't feel ready since I didn't run as much as I would have liked after the marathon.

So, I am now running this race in lieu of my missed hometown race in April.  The race ended up fitting well into my schedule since the long run this week was only 7 since it is a cutback week.  Ideally, I'd like to run a sub-25.  It would be even better if I could average a sub-8 pace, but I don't know if that's possible.  Look for my race recap to follow!  My brother and dad will also be running the race so it will be a family affair again.  We couldn't convince my mom to run with us this time.

The weekly runs were a lot harder to complete outside due to the stifling heat that has plagued the area.  I was able to run 3 miles Tuesday morning, but I had to run 5 miles Wednesday and 3 miles Thursday on the treadmill at the gym after work.  Running on the treadmill (aka dreadmill) sucks.  Mentally, it's awful since you feel like you are not going anywhere and the scenery doesn't change.  Thankfully Hell's Kitchen was on Thursday so I distracted myself with that while running.

The long run this week was awesome.  I ran 7.02 miles in 1:09:54 (9:57 average pace).  My splits were as follows: 9:55, 10:02, 9:42, 10:08, 9:55, 10:00, 9:56 and 10:18 for the last .02.  The weather wasn't too bad.  It was a little hot, but there was plenty of shade on the trail as well as a nice breeze.

Today, I realized how much I love having the support of a group for longer runs.  It makes the time go by so much faster as well since we chat while we run.  Also, I feed off the energy of the other runners and I am motivated to keep up.  I can't image running more than an hour by myself.  I run without music so it would be awfully boring.  Afterwards, I hang around to chat with the other runners from other groups and hearing their experiences is motivating to me.  Hopefully, as this training season continues, I will become more and more confident about being able to run the marathon well and achieve my goal time.

This has been a great week of training and I'm very pleased with myself for having run all the miles this week.  Of course, I would have preferred to run them outside, but it just wasn't possible for me with this heat.  Hopefully it will be cooler next week.

Good luck to everyone running the Rock and Roll Half Marathon tomorrow!!  Also, it is National Ice Cream Day tomorrow!  Who's excited about that?!  I know I am!  I'm planning on going to the best ice cream shop ever for my sweet treat.  Get the black raspberry chip if you go - you won't regret it!

Week 5 Marathon Training Recap: A Successful Long Run!

Week 5 Training Mileage: 21

Miles Run: 18

After last week's scare, I was absolutely terrified to run in the humidity this week.  And, to be honest, I'm a total fair weather runner and am a big baby about running in the heat.  I monitor my two weather apps on my phone like a hawk.  I love running in the 40s and the 50s.  The 60s are OK, but I start to get nervous when the temperatures go over 65.  I always add another 10 degrees for how I will heat up while running.

On Tuesday, I ran 3.02 miles in 31:08 (10:19 average pace).  It was already in the mid 70s when I started running at 5:25 that morning.  This did not make me happy.  I made sure to hydrate a lot before, during and after so I wouldn't have the same issues as the last week's long run.  I didn't have any issues, but it was not comfortable having to run to the bathroom more than usual.  But, I'll take more trips to the loo then a splitting headache and nausea!

On Wednesday, I was supposed to run 5 miles, but I felt pretty tired and again it was already hot when i woke up at 4:45 so I decided to take a rest day.  My body was craving it.  And, I don't feel bad at all about taking a day of rest.

On Thursday, I missed the opportunity to run in the morning when the temps were perfect (low 60s) because I slept in.  I had run in the evening after work which sucked big time.  The temps were in the mid 70s, but the humidity was not that bad.  I ran 5 miles in 47:24 and was pleased.  I got the run in despite wanting to just go home, sit on my couch and watch the MasterChef episode from the day before.

On Saturday, I ran 10 miles with my training group in a little over 1:40.  We ran along the Des Plaines River Trail south.  We start at the Old School Forest Preserve in Libertyville and we ran south by the business district in Vernon Hills (my hometown).  Thankfully the temps were perfect!  They were in the mid 60s with not a lot of humidity.  There were also a lot of sections of the trail that were shaded, which was nice.  I didn't have any issues with dehydration or my stomach after the run so I was beyond pleased.

My only gripe about running on the trail is that my Garmin is super wonky.  My pace group leader has a Garmin 610, which is a more advanced model then the one I have and his paces still vary like crazy.  So, sometimes he compensates for a slower mile by running the next mile (or miles) faster.  It doesn't bother me if we don't run each mile at a perfect 10 minutes.  It only matters to me that my average time for the run is somewhere around 10 minutes.

Unfortunately, I forgot to restart my Garmin after we took a little stop for hydration so my mileage was way off.  I'm going off my pace group leader's splits for this run.  Another runner in my group told me that she doesn't stop her watch when we stop since the clock at a race keeps on going even if you have stopped.  That was a pretty good point.  So, maybe I'll try that next week.  

Next week is a cut back week and my long run will only be 7 miles.  I'm contemplating on running this 5k in my neighborhood next Sunday.  The race starts along my normal running route.  Plus, if I get my 3 miles in on Sunday, I won't feel bad if I don't run one of the three milers scheduled for Tuesday or Thursday next week.  I definitely think I can run a 5K after a 7 mile training run.  I may not race the 5K full out though.  My little brother and dad are game for the 5K too.  We may be able to convince my mom so it may be another family affair.  We shall see.

Overall, good week for training despite not having run all the miles recommended.

Do you stop your watch when you take a break while running?  If you run on the trails, how do you prevent your paces from jumping around when you feel like you're running at a steady pace?