Running Renaissance: One Skip Ahead of my Doom

[GollyGadget]

WDW Marathon Training - Week 10/15

5 weeks to go! That means I'll be in Florida a month from today. This was a tough week. I knew it would be, it's just that time in the training plan. Fortunately, I'm no worse for the wear and things are chugging along just fine. I just need to keep at it.

Scheduled
Monday - Easy 7 miles
Tuesday - Strength 4x1.5
Wednesday - Off
Thursday - M Tempo 8 miles
Friday - Easy 5 mi
Saturday - Easy 6 mi
Sunday - Long 16 mi

Completed
Monday - Easy 7 miles - Pretty much everything hurt when I woke up, especially my back and my legs. Luckily, the soreness was all gone by lunch and my run was fine.
Tuesday - Strength 4x1.5 - I snuck this one in before lunch and I'm so glad I did! The temp dropped at least 10 degrees and the wind really picked up during the effort. I managed to compete all 4 intervals with a pace within 3 seconds of goal which is just astonishing to me. Historically, I am not good at keeping an effort for more than a minute or so. My mind just starts to wander when I need it to focus. Really proud of this one!
Wednesday - Off - no running but I made sure to do some stretching. I also spent some time in the hot tub... That counts as recovery work too, right?
Thursday - M Tempo 8 miles - As mentioned, pacing long efforts is a weakness of mine. Plus last week's tempo was a hot mess so I wasn't real confident in how this would go. I had to go into the office and with a scheduled team lunch and team dinner plus the late sunrises, I had two options: early morning treadmill or figure out how to squeeze it in between work and dinner. I was determined to get outside so I chose the latter. The bigger struggle was actually getting done before dark. I had plenty of time before dinner. My paces ranged from -12 seconds off pace (mile 5) to +18 (mile 8). However my average pace for the tempo was only +2 from goal so that's pretty good. As you can see, that last mile was rough but it was also uphill and into a brutal headwind. I really wish wind adjusted pace was a thing Garmin could estimate. Until then, I'll just have to go by effort. I will focus on more even pacing in the coming week, but this at least gave me the confidence that I am ready for the 9 mile tempo.
Friday - Easy 5 mi - my legs felt a little sore about halfway into this run but worked themselves out. It was another race the sunset kind of day.

Saturday - Easy 6 mi - We had plans to go to a watch party for the USMNT so it was a pre sunrise treadmill run. Treadmills are boring but I did it. Hoping that these treadmill runs are few and far between for the next few weeks but winter is definitely on it's way so not overly optimistic.
Sunday - Long 16 mi - my notes from this run: "I made it!" The run started off feeling really easy (as it should) but everything was hurting by the end. Nothing really in particular so that's good, just overall fatigue and wear. It kind of left me with a feeling of how will I ever be able to run 10 more miles?!? However, I've done this before and I know that it works. Just gotta trust the training!
I followed the run with a shower, lunch, and a nap. Much to my surprise, I was feeling like a normal human after the nap and the afternoon dog walk was not the struggle that I thought it might be. After the dog walk, I spent some time in the hot tub again. Gotta prioritize recovery, right?


So that's it, the second longest week of the plan is done. At 54 total miles, it also happens to be the most miles I've EVER ran in a week. Last time I trained for the marathon was 2018, I was a little more loose with following the plan, and I only got up to 47 miles.

Happy running y'all! Personally, I'm looking forward to the "down" week of 48 miles .

 

[SheHulk]

Wow that’s a lot of weekly miles! It will pay off.

 

[GollyGadget]

Wow that’s a lot of weekly miles! It will pay off.

They really add up fast now that my Tuesday and Thursday runs are over 9 miles! Cumulative fatigue and I are becoming fast friends.

 

[surfde22]

Sounds a lot like my week. I had 53 miles this week, which was also a record for me, I think. Get a bigger step back than you though, down to 43, then up to 56 with my last long run of 16 miles the following week. Everything has been going great so far, hopefully these last few weeks don't change that.

 

[GollyGadget]

Sounds a lot like my week. I had 53 miles this week, which was also a record for me, I think. Get a bigger step back than you though, down to 43, then up to 56 with my last long run of 16 miles the following week. Everything has been going great so far, hopefully these last few weeks don't change that.

Glad to hear it’s going well for you! I’m feeling pretty confident as well but things are definitely sore. I just keep telling myself that I have one more 16 miler and then things should get easier.

 

[surfde22]

Yeah, things were real sore after my 14 yesterday, but seem to have cleared up today, thankfully. Just have one 16 miler period, but it comes with a 3 mile marathon pace finish. Feeling strong though so think it should go well. Just fighting the arctic cold of the Minnesota frozen tundra

 

[GollyGadget]

WDW Marathon Training - Week 11/15

Up, down, left, right. Running is part of the routine now. Everything is clicking right along. I am looking forward to putting all my hard work to the test (as well as some recovery) but I've got peak week ahead and need to keep focused.

Scheduled
Monday - Easy 5 miles
Tuesday - Strength 3x2
Wednesday - Off
Thursday - M Tempo 9 miles
Friday - Easy 5 mi
Saturday - Easy 8 mi
Sunday - Long 10 mi

Completed
Monday - Easy 5 miles - I was still pretty beat up after the 16 miler on Sunday. My calves and right quad were still tight. I decided to reward myself and run in a new pair of shoes

In hindsight, I should not have run such a hilly route on Sunday. For context, my run today was about 10ft/mi elevation change. The 16 miler was 24ft/mi. This is nothing extraordinary but obviously more hills than I'm used to. I'm still undecided about what to do for my upcoming 16. It's very convenient to keep looping by my car every 4 miles... And if it doesn't kill me?
Tuesday - Strength 3x2 - legs were still tight. I stopped for a second during my first rest interval to try to stretch them out but I could feel them tighten instantly as I slowed. Thankfully, they felt much better during the strength portions. This was another really well executed workout. -3, -2, & -1sec off goal pace.
Wednesday - Off - Yay! Rest day! . I had to go into the office and there was a post work holiday party so I'm really glad that I didn't have to try to squeeze in a 90 min run as well.
Thursday - M Tempo 9 miles - Ughhhh. I was nervous about this run all week. For one, I'm historically bad at them. But mostly it was the forecasted rain and freezing temperatures that had me worried. It was all for naught because the rain waited until the evening so I was able to go out at lunch. I also somehow managed to only be one measly second slower than goal pace so that's a huge win! I followed up the run with some targeted hip exercises which I most definitely needed. Owww.
Friday - Easy 5 mi - I somehow tracked this as a treadmill run even though I was most definitely outside. This is the second time it's happened in the last two weeks but luckily both were easy runs so it's pretty inconsequential.
Saturday - Easy 8 5+3 mi - the local running store was having a Santa run and I did not want to miss it. Registration was fairly cheap, it included a Santa suit, and half the fee went to a local charity of my choice (I chose GOTR ). I headed out the door early to do 5 miles beforehand and then ran the final 3 with hundreds of other Santas. I'm sure splitting up the run means I didn't get all of the same benefits of 8 continuous miles but I have no regrets!

Plus now I have some throwaway clothes if I need them in the corrals in 4 weeks
Sunday - Long 10 mi - I didn't sleep well and it was only 20 out, but we had noon plans so I had to get going. It took me a couple of miles to get in the groove and there were a few icy patches. However, I did finally get going and the run was fine. There weren't very many people out though .

In other somewhat related news, I finally unpacked all of my running memorabilia. Anyone have any tips for displaying Mickey ears? I'd kind of like that shelf space back, plus I'm anticipating another pair of ears soonly.

My partner made sure I updated the half PR before it went on the wall . The rest are from 2017/18. Really hoping to get at least one new PR next year .

Happy running folks!

 

[azrivest]

Great pics

And congrats on those dead-on splits! -3, -2, & -1sec off goal pace is so satisfying

 

[Herding_Cats]

That Santa run is AMAZING. (Also, your wall is awesome.)

 

[Naomeri]

Re: Mickey ear hat display—could you get a styrofoam ball, cut it in half, and mount it on a shelf bracket? Plus, you’d have another half a ball left for the next ear hat.

 

[GollyGadget]

Great pics

And congrats on those dead-on splits! -3, -2, & -1sec off goal pace is so satisfying

Thank you! I find pacing to be the most difficult part of training so anything close is a big win in my book!

That Santa run is AMAZING. (Also, your wall is awesome.)

It was my first year participating but I’m definitely penciling it in for next year. The look on the faces of some of the onlookers was worth the price of admission!

Re: Mickey ear hat display—could you get a styrofoam ball, cut it in half, and mount it on a shelf bracket? Plus, you’d have another half a ball left for the next ear hat.

Brilliant! I knew someone here would have a good idea. I'll put that on the project list for after the marathon.

 

[GollyGadget]

WDW Marathon Training - Week 12/15

That gif is a bit of an overreaction but I recently watched Muppets Christmas Carol and it seemed applicable to marathon training, so we're going with it . Honestly, I feel quite good for having completed peak week . It's a night and day difference from two weeks ago.

I still have quite a bit of mileage and some tough workouts so I'm not quite sure I would call this a taper just yet. Thursday will be one of my toughest workouts of the cycle, 10 miles @ marathon pace. And it's forecasted to blizzard, so I'll likely be on the treadmill. . I'll make it though, I've made it too far in this training cycle to not see it through.

Scheduled
Monday - Easy 7 miles
Tuesday - Strength 2x3 mi
Wednesday - Off
Thursday - M Tempo 9 miles
Friday - Easy 6 mi
Saturday - Easy 6 mi
Sunday - Long 16 mi

Completed
Monday - Easy 7 miles - I was expecting a delivery that required a signature so I did this on the treadmill. The delivery arrived right in the middle of my workout, so I'm glad I was home.
Tuesday - Strength 2x3 mi - it was raining cats & dogs with a WC in the teens so I decided for this to be another treadmill run. Since my watch isn't very accurate for speed work on the treadmill, I noted down the details on a post it and did my best. At some point, my math skills failed me and I ended the run .5 miles before I intended. This was after the workout portion and part of the second rest interval/cool down so now I'm wondering, am I even supposed to be doing the rest intervals after the last set? I usually do them because I assume the extra easy mileage can't hurt, but if those are just extra, than I actually ran .5 miles further than scheduled
Wednesday - Off - I’ve been trying to be better about strength training, but the 10 mile Tuesday & Thursday runs aren’t leaving me with a lot of extra time or energy so I decided to sneak in some core work on my scheduled rest day.
Thursday - M Tempo 9 miles - I was on the treadmill yet again. I forget why exactly but it’s weeks like these where I’m incredibly grateful to have the option. Mentally this one was a struggle. It got a bit easier with 3 miles to go, but then those last two miles were a lot of mental gymnastics. I made it though! I also ran an extra .75 mi in my cooldown because I wanted to finish my show . And I figured it would make up any miles that I may or may not have missed on Tuesday.
Friday - Easy 6 mi - treadmill, again. I think it was snowing? I definitely considered going outside but my partner was convinced it was too slick and used the whole “you don’t want to get injured this close to your race” argument. Then later he had the audacity to ask if the treadmill runs counted the same! . I know a lot of folks find the treadmill easier but I am not one of those people.
Saturday - Easy 6 mi - the WC was <0 so i was inside AGAIN. My calves were a little cranky about it but I got it done.
Sunday - Long 16 mi - I was determined to do this run outside. I waited until the afternoon “warmth” hit and bundled up. At first I thought that my fleece leggings and shirt would be a bit too much for the teens, but quickly decided I would just consider it heat acclimation. Turns out, it was a little warm in the sunny spots but just fine in the shade and definitely needed as I finished my run after the sun went down! I ran the same 4 mile loops from two weeks ago and felt waaaay better than last time. Like not even in the same universe. A huge confidence booster at the end of peak week! Honestly, the biggest problem was that my water bottles kept freezing but I was able to swap them out at my car so even that wasn’ta huge deal.


Happy running my friends! Happy Hanukkah as well!

 

[surfde22]

Congrats on finishing your peak week. I couldn’t imagine running all those miles on a treadmill. My 16 miles yesterday was done in sub-zero temps and WC. My water bottle was sadly frozen by mile 6 or so and I had to go the rest sans water. Thankfully I made it with no real issues.

 

[azrivest]

Those "teen" temps can be nice if the sun is out. Congrats on all those treadmill miles.

 

[lookingforsunshine]

I'll make it though, I've made it too far in this training cycle to not see it through.

That’s right you have!

so now I'm wondering, am I even supposed to be doing the rest intervals after the last set?

Is it a Billy training plan? In mine, no— it just goes straight to the cool down mile. You can see it in the number of intervals column.

I know a lot of folks find the treadmill easier but I am not one of those people.

Me either girl.

 

[GollyGadget]

Congrats on finishing your peak week. I couldn’t imagine running all those miles on a treadmill. My 16 miles yesterday was done in sub-zero temps and WC. My water bottle was sadly frozen by mile 6 or so and I had to go the rest sans water. Thankfully I made it with no real issues.

Good on you for getting outside! My water bottle only became an issue with 2 miles left and by then I was done fueling and on my way back to the car but the first one did start icing up around mile 6. I guess now we both know we can’t make it over an hour without a backup plan.

Those "teen" temps can be nice if the sun is out. Congrats on all those treadmill miles.

I perfectly enjoy running in the 30s and the 20s are generally okay as well but once it gets below that, I start weighing my options. I need to find my balaclava so I can get some more outdoor miles this week.

Is it a Billy training plan? In mine, no— it just goes straight to the cool down mile. You can see it in the number of intervals column.

I’m following the Hanson Marathon Method so no. Billy does follow some of their principles so maybe it has just been extra. This week the rest interval is back down to a half mile so it’s not anything I’ll think twice about.

 

[striker1064]

so now I'm wondering, am I even supposed to be doing the rest intervals after the last set?

I can't remember if Hanson specifies in his book, but I know I always go straight to the cooldown after the last rep without the rest interval. And great job on chewing up so much mileage this week!

 

[GollyGadget]

I can't remember if Hanson specifies in his book, but I know I always go straight to the cooldown after the last rep without the rest interval. And great job on chewing up so much mileage this week!

Thank you! I think the main reason that I do the rest intervals at the end is just because it’s easier to setup the garmin workout that way . I don’t remember ever reading one way or another which it should be.

 

[striker1064]

Thank you! I think the main reason that I do the rest intervals at the end is just because it’s easier to setup the garmin workout that way . I don’t remember ever reading one way or another which it should be.

Oh yeah, that is SUPER annoying with Garmin. I do my number of intervals minus 1 on repeat, then simply add one more step for the last rep. But yep, when your workout has multiple intervals/changes it gets very tedious putting it all in there.

 

[DopeyBadger]

I usually have people skip the last RI and go right into the cool down, unless the RI itself is part of the workout. It'll have a pretty minimal effect either way you end up doing it.