long run

2015 Marathon Training – Weeks 4 & 5

June 29, 2015 by Kristy Leave a Comment

Moving right along…weeks 4 and 5 flew by in the blink of an eye. 5 weeks down, 11 to go.

WEEK 4 – I don’t recall much about this week other than unrelenting humidity on Monday and Tuesday.

Monday
8 miles ~~tempo~~ easy (9:46 avg pace)
pre-hab

Good lord. 91% humidity and I tried to do a GMP tempo run. It was awful. After 2 miles of GMP(ish) pace, I switched to easy running.

Tuesday
4.5 miles ladder workout (1600, 1200, 800, 400) with run club

I was all over the place for this run. I was trying to get my own workout in, coach, and we had a little snafu with the track. I think I even cut my recovery short for one of the repeats. The result was a positive split: 1600 (7:25), 1200 (7:42), 800 (8:18!), and 400 (8:00!). Oh, it was humid too 🙂 No more coaching and getting my workout in at the same time!

Wednesday
4.5 miles easy (10:00 avg pace)

Thursday
8 miles with 5 miles at 8:00 pace (8:07, 8:04, 8:03, 8:01, 7:53)
pre-hab
1 hour yoga

Not too shabby! I was pretty pleased with this workout. It made up for my positive splits on Tuesday night!

Friday
Rest. I love rest days.

Saturday
20 miles (9:17 avg pace)

I fueled with Tailwind for the second week in a row and supplemented with some Shot Bloks. I promise a review of Tailwind soon but so far, so good.

Sunday
3 miles recovery with Fiona (Garmin-less)

It was Father’s Day so I brought Fiona along with me to give Matt some time alone. My favorite picture from that day (although Hawk doesn’t look too happy)…

Week 4 mileage = 48

WEEK 5 – I had a come-to-Jesus moment about my GMP this week. Initially I was aiming for 8:20 as my GMP. It’s just not realistic for me right now based on my current fitness. I want to set myself up for success in the Fall and, although this is a bitter (bitter) pill to swallow, my GMP is looking more like 8:30-8:40 pace. Which means PRing in the Fall isn’t likely.

Monday
barre

Did a 45-minute barre blast class which was the perfect amount of shaking and burning.

Tuesday
6 miles easy (Garmin-less)
pre-hab

I was supposed to do another 2-3 miles in the PM but run club was cancelled due to severe storms that rolled through.

Wednesday
8 miles with 4 x 1600 (7:40, 7:36, 7:39, 7:20)

I think the last repeat is a total outlier. It felt the same, effort-wise, as the others so I doubt it was truly 7:20 pace. My legs were heavy – residual soreness from the 20-miler? Or just week 5-shit’s-getting-real fatigue?

Thursday
5 miles easy with Fiona (Garmin-less)
pre-hab

I can assure you this was around 11:00 average pace.

Friday
8 miles with 5 miles at GMP (8:28, 8:18, 8:22, 8:24, 8:25)
pre-hab

You probably can’t tell but I was shooting for 8:20 pace here. This was the come-to-Jesus moment. This felt hard (humidity was also 88%). I wasn’t very kind to myself either. In fact, I was an asshole. Instead of running myself into the ground with unrealistic workouts (and, subsequently, setting myself up for a big, fat bonk on race day), I should instead recognize where I am right now, embrace it, and run with it (literally).

Saturday
13 miles with miles 6 & 7 at GMP (8:30, 8:34), mile 8 easy, miles 9 & 10 at GMP (8:26, 8:30)

This was so-so. Mentally, I wasn’t into it. Physically, it was 91% humidity. (I know, I know. Complaining about the humidity is pointless. It’s summer…I get it. But I feel it’s noteworthy on some days.)

Sunday
Rest!

Week 5 mileage = 40 (cut back week)

go with the flow

January 21, 2013 by Kristy 13 Comments

I didn’t feel like doing a long run on Saturday.

I stood in my kitchen and seriously considered going back to bed or lounging in front of the TV. The “feels like” temp was 23 degrees. I’m quasi-training. It doesn’t matter if I skip a long run. Especially since I ran 15-milers the past 2 weekends.

But then regret sets in. You know the feeling. That nagging you-should-have-run feeling that will eat at you all day long. Knowing that I would never regret getting my ass out the door, I got dressed and decided on 10 miles (impromptu drop back week).

I started out slowly.

M1 – 9:12
M2 – 8:52
M3 – 10:21 (I felt dizzy for whatever reason and walked for a bit)
M4 – 9:04
M5 – 9:00

I was doing an out-and-back on a trail. After I turned around an older man (50s?) started running beside me and asked me what I was training for.

I knew this guy. We used to work together (not together 1:1 but together on a much larger team setting). He was higher up the totem pole than me so I knew he didn’t recognize me. The funny thing is I see him on this trail almost every weekend. To discourage you from thinking I’m a total stalker I have to add that there are a few distinct places to run here in Philly. Run in any particular spot long enough and you will definitely recognize people.

We start running together. I explain my quasi-training. He tells me about his upcoming marathon. We start picking up the pace. This is so not what I had in mind for my 10-miler (remember…I wanted to stay in bed). I wanted an easy run. But there was no way in hell I was backing off or even glancing at my Garmin (a sure sign of weakness). I just went with the flow.

After a mile or 2 of conversation, I finally introduce myself and explain that we used to work together way back when. This leads to work talk which quickly (very quickly) goes back to running talk.

The final 5 miles.

M6 – 8:35
M7 – 8:03
M8 – 8:01
M9 – 8:17
M10 – 8:35

It felt good to pick it up a bit and force myself to go faster.

And to think I wanted to skip this run?!

Does regret work for you? What motivates you to run in the winter?

WHYY 12K Recap

November 11, 2012 by Kristy 19 Comments

I ran this race last year and proclaimed “never again”. The distance (7.45 miles) is strange and I end up running 10K pace and just feel miserable for the last mile. For some reason I ended up registering again…maybe to get some redemption?

I had 2 goals going into Saturday’s race:

1. Not race it. Instead I would use the race as a fast finish long run. A 13-mile warm up and then a 12K where I would keep the pace moderate.

2. Beat my time last year – even though I wasn’t racing it. Given my shitty performance last year (7:59 average pace), it shouldn’t be too hard.

I got up at the crack of dawn on Saturday and was running around Kelly Drive by 6:30AM. 13 nice and easy miles.

I love Philly

I finished up run #1 around 8:30 and had a 1/2 hour to change out of my cold, sweaty clothes, eat some Shot Bloks, sit in my car and blast the heat, and then head over to the race. I felt good.

The course is a simple out-and-back along Martin Luther King Drive. The weather was perfect. I kept my pace nice and controlled during the first mile. When I glanced at my Garmin it read 7:45 pace. Hmm.

I maintained 7:45 pace until the turnaround (mile 17). Then I got this incredible rush of endorphins. I loved everyone and everything. I dropped my pace slightly.

I saw Ann around mile 18 and got another little burst of energy (Hi Ann!). I kept pushing onward. I couldn’t believe how fresh my legs felt. If only this were a marathon.

I crossed the finish line in 57:15 (7:41 average pace). A 2+ minute PR from last year, even with a 13-mile warm up.

Overall – 38/374
Female – 8/223
AG – 4/51

I cannot wait for the Philly HM next weekend!

Ever get an endorphin rush and love everyone and everything? It’s like being a happy drunk.

grab your swimmies

October 29, 2012 by Kristy 15 Comments

I might as well post while we still have power.

The news is freaking me out. I’m afraid we’ll be underwater by tomorrow morning.

Is it wrong of me to worry about fitting in my runs this week? My beloved trail will be swallowed by the Schuylkill River soon so treadmill running will have to do. That’s IF we have power, which doesn’t seem likely.

In all seriousness, stay safe everyone in PA and NJ. I’m happy my parents escaped the Jersey Shore yesterday and are safe and sound in PA. I just hope their house doesn’t sustain too much damage.

Last week was an awesome week of running. 55 miles that felt like 30 miles. I think my weekend of rest had something to do with it.

I’m counting down the days until Daylight Savings. Running in the dark is getting old. And terrifying. Matt and I started watching The Walking Dead and I’m convinced zombies are going to attack me.

On Saturday I was up at 5:30AM to knock out 16 miles so that we could be at a Halloween dog walk by 10AM. I totally white-knuckled the first 5 miles.

this is scary in the dark. think headless horseman.

Sunday morning was another dark run coupled with rain and early morning walks-of-shame from Saturday night Halloween parties…still dressed in costume…Scream mask and all. Terrifying.

I’ll leave you with a few pics of Hawk all decked out for Halloween. He was quite the handsome stegosaurus.

Does running in the dark terrify you?

Are you resting while the hurricane hits or devising ways to sneak in a run?

Beautiful Weekend

October 21, 2012 by Kristy 17 Comments

The weather in Philly was gorgeous this weekend.

Perfect running weather. Although I didn’t run a single step.

We went out both Friday and Saturday night and I had brunch with friends on Sunday morning. Late nights, drinks, and long runs do not mix well at my age. A constant reminder why a social life is best saved for the off season.

I say this often but it is worth repeating. When your body is screaming for rest, it’s best to listen. When I wake up and have no desire to run, I know it’s time to stay in bed and sleep. And so I did. Saturday and Sunday. Until 10:00AM. I think the last time I slept that late was college.

Not running long does have its perks. It’s nice to lounge in bed, wake up slowly, have breakfast, watch TV, and not be tired by 12PM. Your legs aren’t sore, they don’t crack and pop going down the stairs, you’re not wearing compression sleeves, not peeing every 1/2 hour, and don’t eat everything in sight.

It’s nice for a weekend. Only a weekend.

We spent most of Saturday outside at the dog park. Hawk enjoyed himself.

What’s the biggest perk to NOT running long on the weekend (on the rare occasion you don’t do a long run)? I would have to say it’s the sleeping in without an alarm and having a leisurely morning.

The best laid plans…

July 15, 2012 by Kristy 11 Comments

…often go awry.

That sums up running for me this past week.

MONDAY
My alarm went off at 5:00 and when I lifted my head off the pillow, it immediately snapped back down. I could not get up. Normally I have no trouble getting out of bed for a run (I’m anti-snooze button) so when this happens, there’s definitely a reason for it and I better take a rest day. So I did but cringed because it was an unplanned rest day.

TUESDAY – the heel incident
I ran 9 miles before work and felt great. I had to wear heels for an hour on Tuesday so I switched into them at the very last minute, took one step with my right foot, and audibly yelped. This is exactly why I hate heels and never wear them. I shaked it off but felt some pain below my knee, off to the right side. Damn heels.

WEDNESDAY
I was nervous about how my knee would feel on a run after the heel incident but I was fine. Another 9 miles before work. I wore my CEP compression sleeves to work (under my pants, of course). I could still feel some slight pain below my knee later in the day.

THURSDAY
I had 4 easy miles planned but woke up with some lingering knee pain. Damn heels. Knowing that Friday and Saturday would be big mileage days my gut was saying rest. Although my brain was saying it’s only 4 miles. The gut always wins. Unplanned rest day #2. Ugh.

FRIDAY
I had 24 miles planned. The rest of FRIDAY may be TMI for some so feel free to skip to SATURDAY.

I always use the bathroom before long runs, just like everyone else. In rare cases, I can’t and it always comes back to haunt me. I woke up Friday at 4AM and couldn’t use the bathroom. I don’t know why – maybe it was too early?

My stomach started to revolt at mile 5. I toughed it out for another 15 miles before I waved the white flag. I felt amazing – no heel incident pain, no nothing. I could have easily done another 4 miles.

Damn heels, damn stomach.

SATURDAY
I planned for 12 miles but ended up running 13. Again, I felt so good. My legs are finally warming up to the back-to-back long runs.

SUNDAY
Rest day (yes, another one). Matt and I celebrated our 3rd anniversary a little early and I wanted to sleep in, spend time with him, and go to brunch. I’m always running Saturday and Sunday mornings so it’s nice to get a day off once in awhile.

I can’t complain – although that’s exactly what I just did – I ran 51 miles in 4 days. Was it an unexpected drop back week? Yes, but I still got in some quality workouts. And aren’t I supposed to be relaxed about ultra training? Isn’t that what I said? Please remind me of that.

Do you wear heels? Considering I trip in running shoes, I should just stay away from heels altogether. Aside from weddings and special work occasions, I never wear them. I’m either in flats, running shoes, flip flops, or Uggs.