Weekly Running Report: November 12-18

I am officially halfway through training for the Reindeer Run 10K and it is going awesome! Especially this week with an awesome pace run plus a great yoga session on my rest day. Let’s get into it!

Monday, November 12

Some days, working out is easier than others. Today's workout wasn't the worst but I had to pull back some from my normal Monday.

Between a little bit of a cold and recovering from this weekend's workouts, I had to pay attention to my body so i wasn't pushing too hard. Now it's time to refuel with waffles and a bath!

Tuesday, November 13

3 miles ~ 27:10 ~ 9:02 min/mile

5K pace intervals on the treadmill after work. I switched up the length to 1/2 mile repeats since it's easier switching up the speed less often on the treadmill. And I was a sweaty mess afterwards!

Intervals felt great even though I could tell I was pushing it. Kept all my pace intervals between 8:30-8:35 which isn't too bad for trying to figure out where the treadmill speed needed to be for my pace.

Wednesday, November 14

3 miles ~ 29:11 ~ 9:42 min/mile

Nice easy run after work, caught the last bit of sun since I ran right from work!

Thursday, November 15

Great cross training day as I get ready for a long week off of work. One more day tomorrow and then I'm off until after Thanksgiving.

Friday, November 16

After being able to take an hour long yoga class last week, I decided to try and little bit longer yoga video on my rest day. And it was just what I needed to keep my mind engaged! Usually, I find myself getting a little bit bored with the shorter (15-20 minute) yoga videos but this felt a lot less rushed and I was able to work on each pose. Plus, it ended with some handstand prep by doing kick ups which was lots of fun!

Saturday, November 17

5 miles ~ 42:11 ~ 8:25 min/mile

An awesome feeling 10K pace run (which I ran faster than 10K pace....but who's keeping track?)! It was a gorgeous morning for a run and I felt smooth running at these paces.

Mile 1: 8:18

Mile 2: 8:22

Mile 3: 8: 27

Mile 4: 8:29

Mile 5: 8:30

Sunday, November 18

8 miles ~ 1:16:57~ 9:37 min/mile

20181118_110357-01 (1).jpeg

Chilly long run along the river this morning. My handheld sprung a leak so I had to ditch it after the first mile and had wet (then frozen) mittens for the rest of the run.

This last week of running, I’m feeling a lot more rested and less worn out than last week. I did have a massage on Sunday which helped a ton, plus I’ve been getting a lot more sleep. I got 9-10 hours of sleep each night over the weekend!

Hopefully, being off of work this next week keeps me feeling less worn out because I’ll have even more time for mobility and stretching. Plus, I’m going to be trying for a 5K PR at the Turkey Trot Mike, Vinnie and I are doing with Mike’s family! It won’t be an official chip timed PR since (as far as I know) this race isn’t chip timed) but I’m hoping get a sub-26 5K time.

How did your last week go, are you training for any races or dealing with colder weather? Let me know in the comments!



Weekly Running Report_ November 12-18 Pinterest 2.jpg

Weekly Workout Report October 29- November 4

A busy week to end October and start a new month! I’m definitely feeling the double speedwork week and am finishing off the week with some relaxation after my long run. Let’s get into it!

Monday, October 29

I was not feeling the greatest this morning but was feeling good enough by late afternoon to some light cardio and bodyweight exercises.

Tuesday, October 30

3 miles ~ 26:47 ~ 8:52 min/mile

I could have ran my 5K pace intervals a lot smarter. I let myself go out too fast in the first two miles and the last one was a slog. Hopefully my 10K pace run on Friday turns out better (and it will if I stick with my pace)!

Wednesday, October 31

3 miles ~ 30:21 ~ 10:06 min/mile

20181031_163825.jpg

Nice, easy run to finish off October! Pacing felt a lot better although I was having some stomach issues towards the end. But I made it through without any problems!

Thursday, November 1

First workout of November is done! I had a late meeting this night so I worked out first thing and went into work later.

Back to my regular strength training with the Triple Threat workout on the NTC app and the stairmaster at LA Fitness. Seriously, 45 minutes on the stairmaster is a killer, it got my heart rate up there more than my usual elliptical workout!

Friday, November 2

5 miles ~ 44:01 ~ 8:47 min/mile

Normally I don't run on Fridays but Mike's participating in ExtraLife and I'm heading up to St. Cloud with Vinnie tomorrow. So I did my 10K pace run today instead!

I was worried about running at my 10K pace (8:50) since I haven't had a rest day and was running hard after a full day of work. But I pulled it with much better pacing this time (although I had to really pull myself through the last mile). Now to relax tonight, eat some food and get ready for a rest day tomorrow!

Saturday, November 3

Rest day for me but I didn’t feel like I got a whole bunch of rest in! Vinnie and I dropped off Mike so he could go play video games for 24 hours and we headed up to St. Cloud. Once we got up there, my mom and I took all three of the dogs a walk before we headed out shopping. And then it was back to the Cities for us. I did get to relax after dinner and finished off the with a pre-bedtime yoga flow which was so relaxing.

Sunday, November 4

8 miles ~ 1:20:04 ~ 10:04 min/mile

Cold and wet long run, I was glad to get out for this but I wasn't feeling that great at the end. I'm just not ready yet for winter running and this was a little (much wetter) taste of it. By the time I got done grocery shopping and did some foam rolling and stretching at home, I was done with working out. I tried getting in a core session but my body just wasn’t having it. So I showered and had some chocolate waffles with peanut butter and berries instead!


Weekly Workout Report October 29- November 4 Pinterest 2.jpg

Weekly Workout Report: October 15-21

Getting close to finishing out October already and I started switching up my training for the Reindeer Run 10K on December 8! I’m so excited to be training for a PR again and could tell enthusiasm for running picked up again after signing up for the race. I love running but training for a PR just gives me a goal to aim for. So let’s get into this week's workouts!

Monday, October 15

20181015_161049.jpg

Weights and spin class today, pushing it hard felt really good. I’m really enjoying the Triple Threat workout on the NTC app because it really gets my heart rate up since I’m doing three exercises back to back before getting in a short rest period. Plus I went a little bit heavier on the weights today!

Tuesday, October 16

3 miles ~ 26:00 ~ 8:38 min/mile

Intervals were a little bit uneven as I felt really good starting out and went faster than intended.My fast intervals were at about a 8:00 pace and my recovery was around a 9:00 pace.

By the time I got to the halfway point, my calves were tightening up and I knew I had to slow it down a little. Still felt good and I'm proud of that pace!

Wednesday, October 17

3 mile ~ 28:59 ~ 9:39 min/mile

A nice, easy run enjoying the fall weather. I went out too fast at first but corrected it in the end.

Thursday, October 18

Good thing I had some Nuun on hand for cross training today. Between it being almost 70 outside and how hard I worked (especially on the treadmill hill intervals at 15% incline), I needed something tasty with electrolytes!

Weights workout today was Better Basics from the Nike Training Club app and then 30 minutes of walking hill intervals. Felt great to up my weights just a little bit and it's going to be keep me strong and injury free as I prepare for the Reindeer Run 10K!

Friday, October 19

A nice relaxing rest day which meant lots of walks in the gorgeous weather and an upper body focused yoga session. My upper body was still pretty tight but doing this yoga video and some additional foam rolling really helped out.

Saturday, October 20

5 miles ~ 43:11 ~ 8:38 min/mile

Damn, it feels great to be training for a PR again! Today was a 10K pace run where I was aiming for 8:50-8:55....and I ran faster even with the strong winds. As I said in an earlier post, I’m trying to run my pace runs around Lake Harriet where the 10K is going to be held which is pretty flat (only 32.9 feet of elevation gain) so it felt easier to run this fast. Also, that pace is only 5 seconds off my 5K PR!

Screenshot_20181021-062308_Connect.jpg

Looking at my splits, you can tell that I was getting tired in that last mile (which was also going right into the wind most of the time) and I need to work on getting my splits evened out a little bit more at this distance. AKA not going out so fast at first.

I also got in a five minute plank workout at the gym and a good foam rolling session after my run to help with my recovery.

Sunday, October 21

8 miles ~ 1:7:31 ~ 10:56 min/mile

After yesterday's hard pace run, I took my long run out to Afton State Park to have some fun! The uphills were tough, especially after yesterday's flat, fast miles but it felt great to get out there.

Weekly Effort Summary from Strava

My weekly effort was a little bit higher than last week’s and I can tell my workouts were harder this week, but I’m still in the steady progress range according to Strava. However, I can tell today (Sunday) that I’m feeling more sore than I have in the past. I’ve been trying to focus more on recovery after my runs by foam rolling, taking epsom salt soaks and wearing my compression socks. So hopefully that helps keep most the soreness away.


Weekly Workout Report_ October 15-21 Pinterest.jpg

Why I'm Not Changing My Pacing This Marathon Training Cycle

I’ve been talking a lot this marathon training cycle about how I’m still finding it hard to keep at my paces. Even when going at marathon pace, I sometimes go closer to 10:15 than 10:30. And when this was happening while training for the Twin Cities Marathon, I decided to change my pace strategy. But I’m not doing that this time.

I know that even though I’m finding it just pushing myself a little (or sometimes even easy) to go at marathon pace for eight or so miles, I’m not training to race eight miles. I’m not even training to keep this pace up for 13.1. I’m training it to keep it for 26.2 miles and the furthest I’ll go at marathon pace in training is 10. Not even half of the final distance.

I know how it feels to try and keep a pace for the marathon now. How much I had to push myself to keep on going once I got past mile 23. And how once I got past mile 14, I dropped my pace down to 11 minute miles. And once I got to the 20 mile mark, I was at 12 minute miles and slower.

Knowing that I can keep around a 10:30 minute pace for 10 miles is something I’m going to need in my back pocket come race day. That’s my buffer to keep my eyes on the goal of a 4:45 marathon (which would be a 10:52 pace). That extra 20 seconds, even over just 10 miles, gives me an extra three minutes. And I know I can keep up a 10:30 pace for longer than 10 miles because my half marathon PR was a 9:55 average pace.

I’m training smarter this time, not trying to go as fast as I can but training to hit my goal. Which is still a PR goal but I’m not basing it on how fast I’m running races now. I want to know that I can create that buffer and push myself through the marathon distance.