This week could also be named “The Workout Week That Wasn’t”, and not just because it happened to be race week.
Monday cross – swim 1600 meters. Good news for this swim – my warm up swim speed is about back to normal! I’ve spent the last couple swims really focusing on drills, and hope to really get some good technique down by joining Masters Swim at the YMCA this Spring.
Tuesday – short tempo. 4 miles with 2x 1/2 mile @ 10k pace and 2x 1/2 mile at 5k pace with 400m recovery. This workout felt difficult for a couple reasons. One, it was 65 degrees and humid when I started it and two, I wasn’t feeling 100%. I woke up feeling congested and worn out, but hoped it was just leftover congestion from the pool water the day before (something in that pool irritates my sinuses). I got it done, though, so yay for that.
Wednesday rest. I woke up with no voice, and still felt worn down. I had planned to do an easy run at speed work but decided to take an extra rest day instead, hoping I’d recover enough for the race.
Thursday easy run. 2.75 miles @ 8:22/mile. I woke up still without a voice but not feeling as fatigued, so I did a short easy run.
Friday rest. Friday I started coughing and the fatigue came back. At some point that afternoon I resigned myself to the fact that I probably was not going to PR this race, but tried to stay positive that I was not injured and not so ill that I couldn’t run at all.
Saturday race day13.1 miles, if you want to know my pace you’ll have to read my upcoming recap, or have followed me on Facebook already 🙂. Bryan and I enjoyed a kid free weekend though.
We finished the plank challenge, and have moved into a squat and pushup challenge, which brings with it a whole new set of fun picture ideas. 🙂
Well we are down to the last couple weeks of training for this race already, but I am tired and ready for taper, so bring it on.
Monday cross – ride 16 miles @ 19.2 MPH I got a little overzealous with this one. The weather this winter has been extremely bipolar and I swear we’ve hit every season every week so far, with lows to highs ranging from mid 30’s to nearly 80. It was a warm morning so I hopped on my bike for the first time in months, and was excited to see that my speed training in running seemed to have crossed over to the bike. So excited in fact I decided I could do my whole ride at 19+mph.
Tuesday tempo – 1 WU, 3 @ 7:50, 2 @ 7:40, 1CD 7 total. Yesterdays fast bike ride turned out to be a stupid move. I killed my quads going that fast and while it probably wouldn’t have been a big deal normally I think the fact that I hadn’t ridden that long or hard (thats what she said) in months played a part here. So, I got this run done, but not without a couple rest breaks.
Wednesday – speed. 5 x 1200 @ 10k pace with 400m recovery. I didn’t keep to 10k but didn’t any faster than 5k, so I didn’t quite slow down as much as I had planned but was still slower than speed work pace (6:45).
Thursday – easy run/yoga. 3.33 stroller miles/20 minutes yoga and stretching. Thursdays are the hardest day because I can never decide what I want my workout to be. I think this is partly because its my 6th day in a row and I’ve about hit the point where I need a break. So I asked the twins if they wanted to play while I worked out inside, or go running snacks. Guess what they picked? Afterwards they got out of the stroller and ran a quarter of a mile on their own!
Saturday long. 8 miles 4 @ 8:30, 4 @ 7:50. This run was, unfortunately, harder than I hoped. This happened to me the last time too so I dunno if I’m really overshooting with my goal here or just easily affected by the weather, as the last 4 miles were in 60+ temps. No, that doesn’t sound all that warm, but speed just becomes harder for me once it is above 55. I guess time will tell here.
Sunday cross. 55 minutes of yoga.
And, for once i’m still participating in a 30 day challenge and working on my creative pics. We are up to 3 and a half minutes. M and M’s were involved.
This week was a bit rougher, training wise. My stomach was feeling “off” for lack of a better word, on and off the whole second half of the week. Luckily it never turned into anything. Bryan also had shoulder surgery Monday, so there has been a lot of extra house duties for me recently. Also, I’m tired.
Monday cross. 2000 meter swim. I focused a LOT on technique and drills this time, following a suggested workout from a website I found posted on Facebook. The theory here is you have to go slower in order to go faster, and I can tell you without a doubt I have zero issue with the slower part.
Tuesday tempo. 2 miles @ 7:50 (half pace), 3 min recovery, 2 miles @ 7:33 (10k pace), 3 min recovery, 2 miles @ 7:16 (5k pace). I changed things up from the book a bit and took a suggestion from the one we call the “wise man”. I remember wondering how on earth I was supposed to manage 2 5k pace miles (7:06) after 2 half and 2 10k. Because I couldn’t. I mean logically, my 5k pace is an all out effort for 3 miles. If I can run that pace after 4 speedier miles, I wasn’t running fast enough. Turns out I didn’t read the workout correctly. I was supposed to do ONE 5k mile or 2 half miles at 5k pace. So yeah.
Wednesday speed. kinda. 2 miles @ 7:05 (goal was 7), 2 miles at 7:46 (goal was 7:50), with 1 WU, 1 CD. This was the weekly pub run put on by the local Fleet Feet store. Wise man suggested I do both sets at half pace, but I wanted some speed also so figured I’d split the difference. I had a few issues here. First, my stomach wasn’t feeling great. Second, I was still tired from the workout the day before. Third, I did the two miles on the local trail which has inclines. Pathetically small ones, but when you’re doing speed work, they might as well be Mt Everest. Then, by the time we started the group run it was dark, so I ended up going faster in order to keep the lead runners in sight. Well, can’t win them all.
Saturday long. 12 miles. 2 easy, 8 @ 7:50, 2 easy. My watch had satellite issues AGAIN and skipped .15 miles somewhere into the first faster mile, and dipped over a minute in average lap pace somewhere in mile 9. I did it, but it wasn’t easy, and I’m not sure where I’m going to pull another 5 miles at that pace from. Thin air maybe. Here is hoping taper helps, because I’m pooped.
Sunday cross/easy. 55 minutes yoga/2 easy stroller miles @ 9:02. I did rock a nice headstand.
And I forgot to mention it last week, but still doing the plank challenge and attempting to take some creative pictures.
See Bryan waving on the left? He didn’t remember me taking it. 10 minutes later he asked me if I took his picture. HAHA
Ugh and I’ve fallen behind again. I’m blaming this one on Bryan’s recent shoulder surgery.
Monday – cross. 1800 meters. In short, I’m still slow.
Tuesday -tempo. 7 miles @ 7:46/mile. With only a little over 3 weeks left I really wanted to run some more race pace miles, so I substituted the books’ tempo for this one. I felt good for the majority of the run, save for a side stitch I had to stop for for a bit because I couldn’t just run through it. And wise man says to try to finish faster, so that was my goal. My only complaint was it was getting warm quickly and was 65 degrees once I was done, and I could really tell those last couple miles.
Wednesday speed. 3×2000 (1.25 miles) at 6:55. NAILED IT, with a 6:54, 6:49, 6:47. HELL YEAH!
Thursday easy run/cross. 3 stroller miles/yoga. Ok, so I know this sounds ridiculous, but I really don’t like sweatpants. Not for myself, or for my kids. But Miles has this one pair that he now refers to as his “running pants”, and so now I have a soft spot for them. He insisted on wearing them for today’s run and asked me at least 6 times when he could “run on the sidewalk”.
Friday – rest day
Saturday – long run. 10 miles at 8:10. I mixed this one up a bit too, again hoping to get in some more race pace miles, so I ran 5 miles at 8:30 and 5 at race pace. I had some issues with my satellite and think a couple were a few seconds off (my lap pace had a crazy range and I check it pretty often), and my allergies were acting up so it wasn’t perfect, but I did it. YES.
Sunday – cross. 45 minutes yoga. Honestly I didn’t feel like doing much of anything, but I knew my muscles were tight and needed to stretch a bit at least, so yoga seemed like the logical solution.
A few days ago, I read a really eye opening article.
A typical morning around here consists of about 23432897 million requests for something, from me, made by the twins. It doesn’t matter if daddy or grandma or freaking Santa Claus were around, it is me they are asking.
Mommy I need apple juice. Mommy I need yogurt. Mommy I need peanut butter. Mommy she took my toy. All before I’ve even managed to scoop the coffee out of the container and into the pot.
Bryan works way over the “full time” number of hours each week and has to add even more than that over the next three. Combine that with pending shoulder surgery that is going to leave him one handed for who knows how long (he can’t lift more than a cup of coffee with his right hand for 6 weeks, at least), and I was beginning to feel a bit overwhelmed.
So, this article.
It talked about this 4 year old who gets up each morning, brushes her teeth, gets herself dressed, makes her own waffle and eats while her mom gets ready for the day. The night before she helps pick out her outfit for the next day. The twins are almost four, so I think to myself this is perfect. It is time for more independence. I will simply require them to do more for themselves. I share this idea with Bryan, and come Sunday night, I am ready to tackle the week.
That is, until reality hit me.
Monday morning rolls around. No one helped pick out outfits the night before because we were all up late at my parents watching the Superbowl, so instead I figure I’ll have them help me pick out an outfit this morning. I have some extra time. No problem. Miles is easy. He wants a t-shirt and we fight a bit over shorts vs pants, but otherwise his outfit is complete in about 2 minutes. Next is Abby’s turn. My sweet Abby. She turns down every.single. shirt or dress suggestion I make. All of them. I literally go through every option in her closet. Finally a little frustrated, I tell her to choose her own. She says no, and sits on the floor. I pick out a dress myself, telling her if she won’t pick one I will, which results in a tantrum because she didn’t want that outfit either.
So this is going well.
Step two is teaching Miles how to make his own waffle. This actually goes ok, and Miles seems excited about the idea of doing this on his own. Except when it comes to spreading the peanut butter. Then he just simply “can’t do it”. I make him try anyway. Abby chooses yogurt and picks one from the shelf, and hands it to me to open, asking for a spoon. I tell her to get one herself. No, she tells me. *sigh*.
WHY CHILD WHY?
After breakfast, I try to catch them and encourage them to get dressed before they start playing, but no luck. I’m pretty sure I ask them to “please put your underwear and clothes on” a dozen times to deaf ears, each request slightly louder than the previous one. Finally I give up before I lose it, lay on the couch and scroll through Facebook for a few minutes, before I end up helping them get dressed. This lady with her independent 4 year old must be living in an alternate universe.*
*I will say that after a couple more days of attempts, each day is getting a little better, so it is a work in progress and I will take it. Abby even picked out her dress last night after rejecting only 10 or so other choices. #winning
Monday: cross. 40 minute interval trainer ride/abs. I wasn’t in the mood to deal with a cold pool this morning so I drug my bike out of the living room and did my usual interval ride. 5 min easy followed by 2 min hard gear/3 min easy. Then I played catch up on the ab group I joined and got 4 days behind.
Tuesday – tempo. 5 miles @ 7:35/1 mile CD. Perfect weather, and except for a pathetically slow incline that slowed my last mile down, NAILED IT!
Wednesday speed work. 10x 400 with 400m recovery between each. Goal pace 6:20. It was a warm warm up mile but I stood around talking long enough that it cooled down a bit before the speed part, and I hit most splits between 6:17-6:21. I tried to speed up the last 3 and succeeded at least for 2 of the 3, at 6:09, and 6:06. I have to say, I’m SO EXCITED to see numbers like this, even if it is only for 400 meters.
Thursday cross. Basically a repeat of Monday. 40 minute interval trainer ride/abs.
Saturday long. 15 miles @ 8:18/mile. It was a chilly and windy morning, and my watch did NOT want to cooperate. A somewhat last minute group got together to run and afterwards I was more thankful than usual. It took 1.25 miles for it to find a satellite, so I’m told told the first mile was the slowest at around 8:50. After that though we kept things pretty steady, even speeding up a bit the last 4 miles. The headwind was awful, and a couple times I found myself falling behind, but I made myself speed up, catch up and stay with them. I have to admit, I thought to myself hmmm, If I can run 15 at that pace, surely I can train to run a marathon….ha. Probably, but not this year. Afterwards, we all met for a MUCH needed coffee and breakfast.
Sunday cross. 40 minutes yoga/abs. I had planned an easy run but I was feeling more tired than usual and had a sore shin, so I opted to stretch instead. My chiropractor would be proud.
I’ve also been following a 30 day plank challenge, attempting to come up with creative plank selfies.
One of the things I looked forward to, when I was daydreaming thinking about the fun things I’d do with my future kids, was sit around the table as a family and play board games.
When the twins turned 3, I bought them the game Candy Land – hopeful but not expecting much. I’ve played the game more times than I can count at work, but always with a kid that was at least 4. When I pulled it out for the twins, they promptly started turning over ALL the cards and placed the pieces wherever the hell they wanted.
I put the game away for awhile, wondering who actually managed to successfully play it with a three year old, since its rated 3-6.
Unfortunately, so many of the cards got lost that I had to throw it away before I could even try again.
Today, I made a random run to Target, thinking maybe they’d be old enough. The twins have really been into “The Very Hungry Caterpillar” story lately, so I picked up what is essentially the caterpillar version of Chutes and Ladders. In the car, I told the twins I had a present for them, which of course elicited some excitement. I pulled the game out and Miles asked to see it, prompting Abby to ask where “her game” is.
Yeah, I should have seen that one coming.
Abby is still throwing a fit when we get home and I open the box, while I correct Miles by saying it is for BOTH of them, not just him. Abby still doesn’t want to play.
But I set it up anyway, putting together the blue caterpillar for Miles and the yellow for myself, when Abby predictably walks over, sits at the table, and steals my caterpillar.
We each take a turn, both placing their caterpillar on the correctly colored space. What they won’t do, however is leave it there. Instead, they “walk around” the board. Then, once they figure out the food pieces flip over (it changes the slides), its all over and has turned into a play acting game involving feeding caterpillars fruit.
So no, even though the game is rated 3-6, we are NOT at the point where we want to play it as written, however they have spent the last hour pretending to be their various daycare teachers, lining up the kids at the fence and to go outside (FREEZE! LINE UP!), so it isn’t a total loss.
Sooooo, I got behind and so now I’m doing this the lazy way and combining two weeks into one recap.
Monday – Tempo. 5 miles @7:39 with 1/2 mile cool down. We took a VERY overdue vacation and since the Charleston Half was only two days prior, I had planned to make it an easy run. But, I got going, felt ok and realized I was doing a faster pace anyway, so I just went with it. FINALLY these tempo runs are starting to feel easier (not easy, mind you, just easier).
Tuesday – run/stationary bike/abs. 2.5 miles on the beach/20 minutes stationary bike/abs. I wanted at least one sunrise run, and how could you not? Then I headed into the hotel gym and got on a wobbly stationary bike so I only rode 20 minutes and finished off with some abs.
Wednesday – cross. 30 minutes elliptical and 30 minutes weights. As much as I enjoyed the beach run, running on the slightly slanted surface (say that 3 times fast) irritated my right ankle and it was still a little sore, so I played it safe.
Thursday- cross. 45 minutes elliptical and 15 minutes weights. Same issue.
Friday long run. 10 miles @ 8:11/mile. It was a very nice and partly scenic run but a tough one, as it was 64 degrees and humid. I took a few breaks, and even got stopped at a drawbridge which is definitely a first for me.
Saturday easy run. 4.5 miles @ 8:44/mile. I ended up skipping my speed work for the week but wanted to try to at least get the miles, so there ya go.
Sunday – rest day
1/23/17 – 1/29/17
Monday swim. 1800 meters at an abysmally slow pace. The pool heater was broken but I was told not too terribly cold (however I was also told it would be a good time to try out a wetsuit), but I was already there so I just braved it. It wasn’t too terrible but like the last swim attempt in the freezing outside temps my fingers were numb and I needed coffee to thaw myself.
Tuesday fartlek. 6 miles @ 8:08 pace. So, am I the only one (after I laughed at fart, because I’m mature like that) that thought a fartlek just meant a tempo run? Well apparently it isn’t. It apparently literally means “speed play”, so the idea is you jog a bit, and then pick up the speed for whatever distance, jog, pick up etc. But the distance isn’t measured by a watch but a visual marker, like a mailbox or telephone pole. It actually took me a couple miles to get used to this weird back and forth, but I kinda liked it and think i’ll incorporate more of these in the future.
Wednesday speed. 5.81 miles total. 1WU/3×1600 with 400m recovery/1CD. I KILLED IT, running the fastest mile repeats I’ve ever run, at 6:43, 6:38 and 6:35! Have I mentioned I love speed work? I mean, once I’m done.
Thursday cross. Tired of the bike trainer, I searched my favorite yogi (Ali Kamenova) on You Tube and did three of her HIIT workouts, with some yoga.
Saturday interesting collection of runs. My plan called for another 10 miles since I shifted a run for the half, and so I decided instead I’d rather run a 5k with a ridiculously long warm up and cool down. On the plus side, I FINALLY beat a nearly 5 year old 5k PR! FINALLY! And the good news here, is that my pace indicates a 22 flat 3.1 (but courses are never exact), which according to the Run Less Run Faster book means I SHOULD (key word here) be able to run the half at my “A” goal pace, and I have 5 more weeks to nail it down.
Sunday easy-ish run. 3.5 miles @8:30 pace. It ended up being somewhat of a frustrating day and I needed to burn off some steam, so I took Chance for about 1.5 miles and pushed the twins for the rest.
I’ve mentioned a few million times that the Ironman sapped my speed. Was it worth it? Hell yes. But do I want it back? Duh.
The Run Less Run Faster plan worked really well for me during marathon training last year, allowing me to PR not once, but twice, and avoid injury. Well, I had a previous issue become aggravated but at least I wasn’t sidelined for the race. So after Sweet Tea’s slow (in comparison) finish, I started following the Run Less Run Faster half marathon plan. My goal race is the Myrtle Beach Half, but I signed up for Charleston so I could get a feel for my progress.
I ran 2015’s Sweet Tea in 1:44:48 (8:00 pace), while training for Disney.
I ran 2016’s Sweet Tea in 1:55:xx (8:46 pace), 3 weeks after the Ironman.
My “A” goal is a 1:42:30 (7:50 pace)
I’ve run the Charleston event three times (1 half and my first and second full), and not much was different so there really isn’t a ton to report. I drove myself to the start line early and picked up my packet the morning of, in order to avoid rush hour traffic the night before. I did that, and used the bathroom not once, not twice, but three times after my measly half cup of coffee and about 4 oz of water.
I also stopped at my car three times so I was glad I was parked nearby. After my second bathroom visit I walked to the start and had to go AGAIN. Geez Lousie.
There were complaints over the last couple of years about the temperature at this race because it was so cold. Obviously (see tank top) this year was much warmer, and honestly even a little warmer than I’d prefer for a race. The starting temp was supposed to be around 57 degrees, but I knew that when I was standing around waiting for the gun to go off and wasn’t even a little chilly, it was going to feel warm.
The gun went off at exactly 8:00.
My initial plan had been to run this race as a training run and go by the pace in the book, which was an 8:20. I told others this. I told myself this. I, unsurprisingly, didn’t listen.
I started the race and ran the first mile at an 8:09, and felt ok, so decided to go with that. I, as usual when I go into a race without a definite goals, changed my mind one mile in and decided to stick with an 8:10 hoping I might be able to speed up a bit the last 3-4 miles.
By mile 2 I wanted to take off my tank top, but I didn’t feel like carrying it for 11 more miles, so I kept it on. Mile 2 and 3 were run in a 8:10 and 8:11, so at least I was staying consistent. I picked it up at bit at mile 4 and 5, hitting both at 8:06, and by the time I hit mile 6 I couldn’t stand my shirt anymore. Unfortunately by then it also felt quite a bit warmer, so my next 5 miles were between an 8:09 and an 8:12. It didn’t help that mile 10 was over a bridge. By the time I hit mile 11 I had hoped to speed up, but forgot that the last few miles run through a twisty and hilly (ok ok, they were pathetically small inclines) section of North Charleston, so it didn’t happen then either, finishing the last 3 miles in 8:08, 8:11 and 8:07.
The course registered a bit long for me at 13.22 miles, so my official time was 1:47:12, but my time for 13.1 was 1:46:47. Factoring in a temperature that was almost 20 degrees warmer than 2015’s Sweet Tea race (my ideal racing temp is in the 40s and the weather was perfect at this race), I feel pretty confident that I’ve made it back to where I was, so now I have 7 weeks to get faster.
I actually stuck around for the after party this year, and even drank my two complimentary drinks (mimosas, still not a beer person), and discussed the cool-ness of glittery sports bras.
Charleston does know how to throw a good post race party.