You must be swift as the coursing river (as long as it's the Lazy River) - comments welcome

[WillRunForPizza]

And put Rock n Roll Vegas on your list. It's run down the strip to downtown and back at night.

I have heard good things about that one too! But also, it might take more incentive than that to get me to go to Vegas

I've heard the gold coast marathon is better. I don't remember from who, but definitely something to look into if you're seriously considering it.

Good to know. I also saw an outback marathon, but running through a city sounds much more appealing.

I had a friend ask if I was doing this once. I'd never initiate the plans but it sounds fun enough that I'd tag along.

I would totally initiate the plans. But I would also anticipate more walking than running in that particular race

Since you listed Big Sur Marathon. One other in California really worth doing is Avenue if the Giants in Humboldt Redwoods State Park (far Northern California). I used to live and work there. You literally trace under the tallest trees in the world. I worked the event as a park ranger but hope to run it one day myself.

That sounds fantastic! I'm just imagining that sort of wood/leaves/pine smell through the whole race.

 

[The Expert]

I have heard good things about that one too! But also, it might take more incentive than that to get me to go to Vegas

I hear you, but I've done it three times. It's just about the only time you'll see people up super early (to run) that aren't still up from the night before! LOL! What I love about it is the great crowd support along the Strip (there is a super creepy area you run through between that and downtown, but it goes by the Pawn Stars shop). AND the weather is usually perfection. Of course, it was in November when I was doing it and now it's in February, but should be pretty similar. Dry and in the 50s.

 

[SheHulk]

I hear you, but I've done it three times. It's just about the only time you'll see people up super early (to run) that aren't still up from the night before! LOL! What I love about it is the great crowd support along the Strip (there is a super creepy area you run through between that and downtown, but it goes by the Pawn Stars shop). AND the weather is usually perfection. Of course, it was in November when I was doing it and now it's in February, but should be pretty similar. Dry and in the 50s.

Older DS is moving to Vegas for his work later this year so I am definitely planning on this one! Any excuse to visit my baby

 

[HangWithMerida]

Since you listed Big Sur Marathon. One other in California really worth doing is Avenue if the Giants in Humboldt Redwoods State Park (far Northern California). I used to live and work there. You literally trace under the tallest trees in the world. I worked the event as a park ranger but hope to run it one day myself.

I am tentatively planning Ave of the Giants for 2024! It looks amazing. I really tried to make it work this year but couldn’t get the time off.

 

[WillRunForPizza]

February 6 - 12, 2023
Spring training week 2 of 16 | 48 days until Cherry Blossom Challenge
In which we finish the festival

Monday
Planned: 4 miles @ EA (10:46)
Completed: rest

This time I moved things around for travel reasons. I did do a bit of yoga.

Tuesday
Planned: rest 4 miles @ EA 6 miles @ EB (10:03) + strides
Completed: 5.58 miles @ 10:07
Total: 56:30, 158 bpm

I had decided to try the New Balance Fuel Cell SuperComp Trainer as my first pair of carbon-plated shoes, on the theory that I already have a pair of NBs that I like so these would probably be comfortable. My theory was incorrect. The outside of the shoe dug into my ankle bone, which was awkward at 1 mile, uncomfortable at 4 miles, and slightly painful at 5 miles. So I gave up on the run, and returned the shoes. I also did not feel like they were making me particularly faster or more efficient, but I'm not sure that takes effect at easy paces so the jury is still out on that one.

Wednesday
Planned: 4 miles @ EA
Completed: rest

I was back up in DC for another event. I woke up at 6 to check in for my (Southwest) flight back to Orlando, and I had planned to get up and run after that. But instead I dozed on and off for the next two hours. Oh well. I did some more yoga in the evening.

Thursday
Planned: 4 miles @ EA
Completed: 4.52 miles @ 10:56
Total: 49:28, 154 bpm

I got back to my parents' house around 9 a.m., gave my puppy a big hug, and promptly left him again for a run before it got even hotter than it already was. Fortunately my morning meeting was canceled so I was flexible and could fit in the run and strength training.

Plus: lower body strength

Friday
Planned: 5 miles @ EA
Completed: 5.21 miles @ 11:10
Total: 58:16, 152 bpm

Another warm morning, even a little more humid than Thursday. Still felt good, though.

Plus: upper body strength

Saturday
Planned: 5 miles @ EA
Completed: 5.2 miles @ 11:03
Total: 57:29, 153 bpm

Same route, same weather, same feeling as Friday. Rinse and repeat.

Plus: Festival of the Arts, part 2

We had to get to the booths on other half of World Showcase before the festival ended, so yesterday afternoon my mom and I headed over to Epcot to partake in many eats and drinks.

• Beef Wellington (The Craftsman's Corner): I had never tried Beef Wellington before, so I wanted to give it a go. It was pretty good - the pastry was a bit doughy, but it was yummy overall. 3.5/5. I also wanted to try the oatmeal stout, but apparently their tap was broken? IDK.
• Carne asada (El Artista Hambriento): Yummy and flavorful, but a very small portion for $10. 3.5/5
• Bombon margarita "marshmallow" (El Artista Hambriento): Honestly I just got this because it sounded so weird. It wasn't bad though. I mean, it wasn't amazing, but it also wasn't as gross as it sounded. 3/5 but would particularly recommend this one just because it was so out there.
• 
• ID: carne asada and marshmallow margarita
• Chicken shumai (Painted Panda): pretty yummy, although I wish I had remembered to put some Sriracha on them. 3.5/5
• Pork bun (Painted Panda): same as the shumai. 3.5/5
• 
• ID: chicken shumai and pork bun
• Plant-based bratwurst (Outpost): not terrible, but the texture was a little weird (and I've had plant-based sausage before) and I felt like it needed salt. 2/5
• Left Hand Brewing Co. Wook Bait IPA and Central 28 Beer Company Wall Art Brown Ale (Outpost): so I did not realize that these were normal beers rather than festival beers. So I had a lot more beer than I intended
  
• Artist palette jumbo chocolate chip cookie (Outpost): I've had this one before, but it's a pretty decent cookie and it's fun to play with your food. 4/5
• 
• ID: cookie before decorating, with blue, red, and yellow "paint" blotches
• 
  
• ID: cookie after decorating, with swirls of blended colors. We gave up on painting actual objects pretty quickly
• Red-wine braised beef short rib (Pastoral Palette): Definitely my favorite of the day. The short rib was so tender and rich. 5/5
• Wild boar cassoulet (Pastoral Palette): Also yummy and rich. 4/5
• A play on rosé flight (Pastoral Palette): rosé blonde ale, rosé cider, and frosé. These were not all that special, but it was a fun idea and I'm glad we tried it. 3.5/5
• 
• ID: clockwise from top, play on rosé flight, short rib, cassoulet

A very yummy visit! And some bonus pics:


ID: chalk art sign decorated with what else, chalk art. Very meta


ID: chalk Pluto in progress


ID: several of the service dogs at the park were wearing booties, understandably, but I found these pink puppy crocs particularly entertaining

Sunday
Planned: 6 miles @ EB + strides
Completed: 6.42 miles @ 9:56
Total: 1:03:45, 156 bpm

It was a windy day but a pretty good run. I felt more comfortable and relaxed as the run went on.

Plus: core

Totals
Mileage: 26.94 miles
Running time: 4h 45m
Strength time: 1h 8m
Total time: 6h 40m

And one dog who thinks he fits under the table

ID: a Rottweiler sitting under a table and ducking his head so he doesn't hit it

Coming up
Normal training! Six days of running with 10-mile pace workout and a 9-mile long run. Woohoo!

 

[WillRunForPizza]

February 13 - 19, 2023
Spring training week 3 of 16 | 42 days until Cherry Blossom Challenge
In which I am all over the place and also overuse parentheses (I love punctuation though)

Monday
Planned: 4 miles @ EA (10:46)
Completed: 4.07 miles @ 10:47
Total: 43:57, 147 bpm

I felt great this run. I had to pay attention to keep myself from running too fast - the first time that's happened since the marathon.

Tuesday
Planned: 5 miles @ EB (10:03) + strides
Completed: 5.32 miles @ 10:05 (incl. strides)
Total: 53:41, 154 bpm

Also nice. I started trying to find a consistent breathing rhythm (something I don't usually dedicate actual thought to), which didn't really work but did make me run faster while I was focusing on that. I also started doing my running form drills before EB runs and that seems to work well.

Wednesday
Planned: 1 mile WU + 5 x 1 mile @ 10M tempo (8:28) w/ 75s rest @ WU (11:29) + 1 mile CD
Completed: 1 mile WU + 5 x 1 mile @ 10M tempo w/ 75s rest @ WU + 1 mile CD
Interval splits: 8:17, 8:20, 8:22, 8:27, 8:27
Total: 7.5 miles, 1:09:57, 174 bpm
Plus: lower body strength


This workout should have been fairly easy. I present to you the following pieces of evidence:

11/24: 3.67 miles at 8:07 avg. pace
12/19: 6.21 miles at 8:32 avg. pace
12/22: 7.08 miles at 8:29 avg. pace (after 7 miles already in the run and 3 days after the 10K above)

All training runs, no recovery intervals, either at basically 10M pace for an extended period or shorter but significantly faster. And not that long ago.

However.

I did the workout, but this run was a struggle. It felt like when I was doing Higdon's HM-pace runs last summer (which on the bright side worked out fine at the race but were not particularly fun to actually do in training). Anyway, it was frustrating because I knew I had done much harder runs that felt much easier. It's really annoying to know that you're capable of doing something (in this case, breezing through my workout) but for whatever reason can't manage it in the moment. Yes, I did start out a bit fast, but that's pretty normal for me, so I don't think that was necessarily the problem.

Here are the theories I have devised:

a) I STILL haven't recovered from the marathon.
b) I've recovered from the marathon, but my body has forgotten how to run at paces faster than easy and needs some practice before those paces feel comfortable again.
c) I was just having an off day.
d) I lost a whole bunch of fitness recovering from the marathon and now I have to basically start over.

I hate marathons.

Moving on.

Thursday
Planned: rest
Completed: rest

I did some yoga and foam rolling and stuff. I was still grumpy.

Friday
Planned: 4 miles @ EA
Completed: 4.35 miles @ 11:23
Total: 49:34, 152 bpm
Plus: core

Very much felt (and looked) like a recovery run. I didn't want to overdo it so I kept it slow and felt kind of blah. It did start to feel better later in the run, so that's something.

Saturday
Planned: 5 miles @ EB + strides
Completed: 5 miles @ 10:51 + strides
Total: 5.4 miles, 58:12, 151 bpm
Plus: upper body strength

What a difference a day makes. If you ever needed an illustration of how pace and effort are two entirely separate things, just look at these two runs. Thursday was shorter and slower but felt kind of icky. Friday was faster and farther but felt easier, even including the strides. I was feeling extra-cautious and kept my effort to the extra-easy end of the spectrum and still ended up running faster than Thursday. And that's why easy paces are more like guidelines than actual rules.

Also I bumped up the weights on a couple of the strength exercises and felt happy. (Also sore the next day.)

Sunday
Planned: 9 miles @ LR (9:47)
Completed: 9.15 miles @ 10:13
Total: 1:33:33, 158 bpm

I was a little apprehensive about this one after Wednesday's run (which in addition to being my first workout since the marathon was also my longest run since the marathon until this one). But it went great.

I started out pretty conservatively, and then when I turned around, I switched from podcasts to music and flirted shamelessly with zone 3. I mostly managed to stay on the right side of easy, but I did cross over the border a couple of times. (Look, "Touch the Sky" came on, and "High Hopes." I got excited.) I sing along when I'm listening to music (intermittently and poorly; it's hard to sing while you're running), so I'm sure anyone who heard me was confused, but I had fun.

So I negative split my long run and was still dancing afterwards.

Totals
Mileage: 35.83 miles
Running time: 6h 8m
Strength time: 1h 12m
Total time: 7h 41m

Based on my long run, I'm leaning towards (b) and possibly a little of (c) to explain Wednesday's mess. Hopefully next time will be better, because...

Coming up
There will be a next time, next week, with (in theory) 6 1-mile reps at 10M tempo. We'll see how it goes, but this time I will bring my hydration vest (instead of just the handheld) which will also allow me to have music through my phone. (Spotify didn't want to play on my watch on Wednesday either; it was just a whole bunch of yuck.) Also I might try out the Endorphin Pro 3s that I just got since the NB carbon-plated whatevers didn't work out. Hopefully some combination of those will help this next workout feel easier! Because if not, I might not make it through 6 reps.

I've also got 5K pace reps on Sunday. Oh yeah, and I'm not running Princess (and I'm sad about it), but since I'm still in Orlando I am currently planning to go to the meetup on Saturday. So I hope to see some of you there!

 

[DopeyBadger]

Here are the theories I have devised:

a) I STILL haven't recovered from the marathon.
b) I've recovered from the marathon, but my body has forgotten how to run at paces faster than easy and needs some practice before those paces feel comfortable again.
c) I was just having an off day.
d) I lost a whole bunch of fitness recovering from the marathon and now I have to basically start over.

It's early in the training plan. So even without the marathon, you shouldn't be able to do what you were in previous mid/late periods of training prior. It'll take a few weeks, but it'll come back.

 

[HangWithMerida]

Based on my long run, I'm leaning towards (b) and possibly a little of (c) to explain Wednesday's mess.

We are in the same boat right now. My endurance is AMAZING but I feel like the effort level is a lot higher for the same paces than it was a few months ago. I’m prepping for a possible HM PR attempt. The paces feel so fast after a solid 6 months of easy/marathon running. I’m hitting the paces and just about convinced myself that I‘m in the shape to race a HM but doubt creeps in. IDK if this applies to you as much as it does to me, but the temps are also definitely playing a role. It’s already quite a bit warmer here and I am majorly affected by the temps. My HR goes up into the 160’s almost immediately once the temps creep into the mid 70’s but I could do that same run in the 50’s and keep it around 150.

 

[WillRunForPizza]

It's early in the training plan. So even without the marathon, you shouldn't be able to do what you were in previous mid/late periods of training prior. It'll take a few weeks, but it'll come back.

But I don't wanna go backwards

The paces feel so fast after a solid 6 months of easy/marathon running.

I think this was definitely part of my problem - I had 6 weeks of no-to-easy running after the marathon and all of a sudden I was trying to run sort of medium-fast and my body was like, "Wait, what?" Lol

IDK if this applies to you as much as it does to me, but the temps are also definitely playing a role. It’s already quite a bit warmer here and I am majorly affected by the temps. My HR goes up into the 160’s almost immediately once the temps creep into the mid 70’s but I could do that same run in the 50’s and keep it around 150.

Yeah, that makes sense. For me I think it's more about the sun than the heat. I can run in pretty warm and humid conditions if it's cloudy, but the minute the sun comes out it's like I'm dying

Good luck with your HM! When I was doing my POT attempt last fall, my training was kind of a mess but the race itself went great, so you can totally do it even if training paces are a struggle!

 

[WillRunForPizza]

February 20 - 26, 2023
Spring training week 4 of 16 | 35 days until Cherry Blossom Challenge
In which I have regrets

Monday
Planned: 4 miles @ EA (10:46)
Completed: 4.18 miles @ 10:48
Total: 45:13, 149 bpm
Plus: core

No complaints here. Easy run was easy. I haven't done this particular core workout in a while, and it definitely felt easier too, and I was able to hold the plank at the end for longer, so my core strength is improving! Apparently that is also the way to stop hunching my shoulders, so good progress all around.

Tuesday
Planned: 5 miles @ EB (10:03) + strides
Completed: 5.02 miles @ 10:21 + 4 strides I think
Total: 5.44 miles, 55:45, 155 bpm

This run was also good, although part of me thinks I should not bother trying to run a little faster on EB days and just let easy be whatever it is. I go back and forth on this. I don't make a particular effort to hit specific paces on easy days regardless (I just make sure I'm not running too fast even if I feel good), but just because I have "a little faster" in my head, EB days are a little more effort. Still easy, just slightly less easy.

Wednesday
Planned: 1 mile WU + 6 x 1 mile @ 10M tempo (8:28)/75s @ WU + 1 mile CD
Completed: 1 mile WU + 6 x 1 mile @ 10M tempo/75s @ WU + 1.27 mile CD
Interval splits: 8:22, 8:27, 8:24, 8:26, 8:24, 8:23
Total: 8.98 miles, 1:22:32, 162 bpm
Plus: lower body strength

Despite adding an extra rep, I felt much better this week than last week. Unfortunately I was a terrible scientist and had so many independent variables (new shoes/fog/music/more water/more consistent pacing/an additional week of training) that I don't know which one made the most difference. But if I had to guess I would say the first two had the biggest impact.

The new shoes are a pair of Saucony Endorphin Pro 3s that I quite liked, so yay for finding a good pair of supershoes. They were light and comfortable. I plan to mostly save them for races going forward, but I'll do the occasional hard training run in them just for practice.

The strength workout was pretty tough but I felt strong and managed 10-12 reps per set instead of 8.

Thursday
Planned: rest
Completed: rest

My mom signed us up for a small event at Epcot, so I took the afternoon off to go to that. It was fun! I also got to try the Karamell-Küche for maybe the first time? And the Regal Eagle Smokehouse for definitely the first time. Yum! I love eating in Epcot. 100% of the reason it is my favorite park is because the eating and drinking part is also my favorite - although on second thought I should save some percents for my new favorite ride, Guardians of the Galaxy! Which we also did, again.

I wore a rD shirt in honor of Princess Weekend. A few CMs asked if I was running and I had to say no and make sad faces. Regrets R us.

Friday
Planned: 4 miles @ EA
Completed: 4.12 miles @ 10:53
Total: 44:55, 148 bpm
Plus: core

Also felt much better than last week's post-10M tempo run, even though it was getting pretty humid. I forgot how hard that core workout was, though - just so much ab-specific work that it really wore me out!

Saturday
Planned: 5 miles @ EB + strides
Completed: 5.41 miles w/ maybe 4 strides (I am bad at counting), 10:10 pace
Total: 55:06, 156 bpm
Plus: upper body strength

Another nice but humid run - hopefully it wasn't too bad before the sun was up for those running the 10K. The strength workout was a little rough, though surprisingly I am not really sore today.

Even though I sadly did not sign up for Princess this year, I did get to go to the meetup and hang out with some of the people who were running! My mom and I went over to DHS for a couple of hours before walking over to Hurricane Hanna's. It was great to chat with everyone there! Hopefully next year I'll be joining you for the running part too

Sunday
Planned: 2 mile WU + 6 x 800m @ 5K tempo (7:54)/2 min @ WU + 1 mile CD
Completed: 2 mile WU + 6 x 800m @ 5K tempo/2 min @ WU + 1 mile CD
Interval paces: 7:43, 7:43, 7:49, 7:49, 7:51, 7:50
Total: 7.02 miles, 1:08:43, 163 bpm

This was definitely a tough one, especially on a warm and humid morning. (I feel for everyone who was finishing the HM as I was doing this workout!) The first few intervals actually felt pretty good, but in the second half of the workout I was definitely feeling it. Also I continue to overrun intervals until I get tired and then end up close to where I'm supposed to be. Oops.

Totals
Mileage: 35.17 miles
Running time: 5h 52m
Strength time: 1h 23m
Total time: 7h 15m

Plus one meetup - congrats to all of you who raced this weekend!

Coming up
More 10M tempo and a 10.5 mile long run.

 

[WillRunForPizza]

February 27 - March 5, 2023
Spring training week 5 of 16 | 28 days until Cherry Blossom Challenge
In which summer arrives in March now

Monday
Planned: 4 miles @ EA (10:46)
Completed: 4.43 miles @ 11:21
Total: 50:17, 142 bpm
Plus: Pilates

At the start, I thought this would be more of a recovery run (because of Sunday's 5K workout), and it was. But everything felt fine, so I was happy with it.

I also decided I should incorporate some mobility work, so I tried out a short Pilates routine focused on the lower body. I don't really like Pilates, but apparently these kinds of exercises are good for running and this one was okay.

Tuesday
Planned: 5 miles @ EB (10:03) + strides
Completed: 5.03 miles @ 10:25 + 4 strides probably
Total: 5.38 miles, 55:54, 152 bpm
Plus: core

I rarely have mornings when I just don't feel like running, but this was one of them. I finally dragged myself out the door, and it was fine except that putting it off had me coming back as the trail was swarmed with elementary school kids and their parents, and let's just say that some of those parents could really use some therapy and maybe a kindergarten class on sharing public spaces...

Wednesday
Planned: 1 mile WU + 3 miles @ 10M tempo (8:28) + 3.5 min @ WU + 2 miles @ 10MT + 2.5 min @ WU + 1 mile @ 10MT + 1 mile CD
Completed: 1 mile WU + 3 miles @ 10M tempo (8:24) + 3.5 min @ WU + 2 miles @ 10MT (8:25) + 2.5 min @ WU + 1 mile @ 10MT (8:28) + 1.13 mile CD
Total: 8.65 miles, 1:20:52, 170 bpm
Plus: lower body strength

It was a little warm and a lot humid this morning. The first interval felt decent, and then I turned around and ran the 2-mile interval into the sun and that was a killer. I really had to work for the last interval. And with the weather, I was completely drenched by the end. My hair was dripping. My elbows were dripping. My shorts looked like I peed myself (but I didn't! Please, like I had that much extra water in my body). Basically I was wiped out and very sweaty.

So did I skip the strength training, or even just do bodyweight exercises like Daniel does in the video? Of course not. But I did have to take several extra breaks between sets because my HR was super high. So maybe I should have skipped it or at least waited until later. Oh well.

Thursday
Planned: rest
Completed: rest

As is often the case on rest days, I did some easy yoga. It was nice.

Friday
Planned: 4 miles @ EA
Completed: 4.42 miles @ 10:26
Total: 46:11, 160 bpm
Plus: core

I belatedly learned that contractors were arriving around 8:30 to install a balcony railing, so I was rushing to get my run in before they got there so I could corral my dog. Unfortunately my normal 4-mile route is actually a 4.4-ish mile loop, so it's hard to shorten and all I could do was try to run faster. I don't know why it was such a mess (see avg. HR) - probably I was still recovering from Wednesday's workout plus coping with the continued warm and humid weather. Regardless, while I did make it back before the contractors arrived, it was not my best run ever. Let's just forget this ever happened.

Saturday
Planned: 5 miles @ EB + strides
Completed: 5.39 miles @ 10:55 (w/ 4 strides probably)
Total: 58:54, 150 bpm

After Friday's crappy run, I wanted to make sure I had a chance to really recover before my long run, so I kept this run super easy. It went well except that I tripped on a plank on the wooden pedestrian bridge between culdesacs about 3/4 of a mile in and took a tumble - in front of a witness too, unfortunately (lol). On the bright side, I wasn't actually bleeding, just lacking a couple layers of skin on my knees and elbow, so I went ahead and did the rest of the run.

Also I skipped my upper body strength training because we had to leave as soon as I stretched and showered to go to MK/Epcot. I forgot to take pictures, but it was fun! My mom and I spent a couple of hours with a friend of hers and the friend's sister at MK, and then headed over to Epcot to check out the Flower and Garden Festival before I go back to DC. Good times.

Sunday
Planned: 10.5 miles @ LR (9:47)
Completed: 10.64 miles @ 10:24
Total: 1:51:17, 159 bpm

It was a little warm and a lot humid this morning, so I started out pretty slow. The sun was taking its toll, but around mile 4, I got a bit a cloud cover that made my run much more pleasant! Unfortunately it did not last; the sun came back out and mostly stayed out starting around 7.5 miles. That was also about the time I developed a quite annoying side stitch. This never happens to me, so I had no idea how to fix it and just kept running until it went away, which it did after a few minutes that felt much longer than they really were. Yuck.

Anyway, other than the sun and the humidity and the side stitch, it was fine. I wish it would have stayed cloudy, but we can't have everything.

Totals

ID: Apparently this week the DIS is allowing me to add Strava charts, so here is my convenient weekly training log graphic.

Mileage: 38.93 miles (I should really check this before my last run of the week...)
Running: 6h 43m
Strength: 51m
Mobility (yoga/Pilates): 33m
Total: 8h 8m

I am short one upper body strength due to unexpected Disney, so I will do that tomorrow.

Coming up
Busy week! I head back to DC on Saturday, so I will be shifting things around to account for not being able to run that day. @DopeyBadger the main thing is not to have back-to-back hard days, right? I can definitely do that; the schedule just might look a little unusual.

 

[WillRunForPizza]

March 6 - 12, 2023
Spring training week 6 of 16 | 20 days until Cherry Blossom Challenge
In which I spend too much time in the car and then it's cold again

Monday
Planned: 4 miles @ EA
Completed: 4.47 miles @ 10:56
Total: 48:57, 145 bpm
Plus: upper body strength

It was pretty humid but the run felt nice and easy. Upper body strength was left over from last week.

Tuesday
Planned: 1 mile WU + 3 x 2 miles @ 10M tempo (8:28)/2.5 min RI + 1 mile CD
Completed: 1 mile WU + 3 x 2 miles @ 10M tempo/2.5 min RI + 1.07 mile CD
Interval paces: 8:28, 8:27, 8:24
Total: 8.51 miles, 1:19:00, 166 bpm
Plus: lower body strength

(This was supposed to be Wednesday's workout but I have moved things around for travel reasons.)

Because I have a tendency to overrun the first interval(s) of a workout in particular and then feel very tired at the end, I decided to try something different for this one. My goal was to run slightly slower than my goal pace for the first interval and then speed up a little each time. It worked...better than I expected. Somehow I still hit 8:28 for the first interval even though I was sitting at 8:30 for most of it, but I still felt much better in the last interval than I did for any tempo run recently except maybe the one where it was foggy and I tried the supershoes. (And Tuesday was not cloudy. At all.) I actually felt confident I could have done another interval for once.



I had an early meeting, so I didn't have time to do strength training right after my run. Because I had a busy day, I squeezed it in while I was listening to a webinar, which meant my usual Fitness Blender video was out. Instead I invented a routine that, despite it being way more difficult than I expected, I was pretty proud of.

3 rounds of 10:
1. Squats
2. Reverse lunges
3. Side lunges (side lunge push-off to side leg lifts)
4. Single leg deadlifts (downward dog split push-offs)
5. Single leg calf raises
6. Curtsy lunges
7. Single leg squats (alternating single leg burpees)
8. Sumo squats
9. Toes in deadlifts (toes in kettlebell swings)
10. Step ups (box jumps)

Round 1: bodyweight
Round 2: dumbbells
Round 3: plyo (round 3 alterations in parentheses)

I had never done single-leg burpees before. They are hard.

Wednesday
Planned: 4 miles @ EA
Completed: 4.51 miles @ 11:16
Total: 50:50, 144 bpm
Plus: core

Normally I don't run the day after these 10M tempo workouts, but again, adjusting for travel. I felt a little sluggish at first but more comfortable as I went on.

Thursday
Planned: 5 miles @ EB + strides
Completed: 5.02 miles @ 10:24 + 4 strides I assume
Total: 5.36 miles, 55:26, 152 bpm

I felt a bit sluggish during the strides, probably because I was still a little stiff from Wednesday - I've been finding it takes me 2 days to really recover from these workouts.

Friday
Planned: 2 mile WU + 3 x 1 mile @ 5KP (7:54)/4 min RI + 1 mile CD
Completed: 2 mile WU + 3 x 1 mile @ 5KP/4 min RI + 1.09 mile CD
Interval splits: 7:52, 7:45, 7:37
Total: 6.79 miles, 1:05:04, 162 bpm
Plus: Pilates

I didn't feel great at first, maybe because we had a late dinner Thursday night, but the warmup helped some. Then it took a while to settle into the pace in the first interval, but after that everything went great. I could have slowed down in the last interval to hit my goal pace, but I felt like it was good to practice pushing when I was tired. And while I definitely was tired, I never felt like I was struggling to finish.

Turns out not blazing out at the start means you feel better at the end. Who knew? Probably also helped that I found a mile-ish stretch in the shade that I just ran back and forth. But very happy with this one.



I also took my dog to the beach where he had lots of fun with ball zoomies and got sand all over his face.


ID: A very worn-out Rottweiler lying on the beach with sand on his nose.

Saturday
Planned: rest
Completed: rest

"Rest" is a strong word considering I spend about 12 hours in the backseat of the car heading back to DC which was not very relaxing. Shockingly, I did manage to nap for a bit using the dog as a pillow, so I didn't feel awful despite waking up before 5.


ID: My dog making himself...comfortable, I guess? laying with his neck kinked up against the front seat.

Sunday
Planned: 5 miles @ EB + strides
Completed: 5.6 miles @ 10:16 w/ 5-6 strides
Total: 57:29, 152 bpm
Plus: upper body strength

Saturday was a long day and I knew I would have lots of errands and things on Sunday getting back to DC after several months (mostly) away, so I saved an easy run for today. Um, apparently it is still winter in DC? It took me a while to convince myself to get out there, but eventually I did (just beating the rain) and it wasn't bad. Maybe it was the temperature change, but this run felt super easy. I couldn't do strides at the end because I was coming back on narrow sidewalks, but I scattered them throughout the run, uphill where possible since I have hills again now.

Totals
Distance: 35.26 miles
Running time: 5h 56m
Strength time: 1h 36m
Mobility time: 20m
Total time: 7h 54m

A little higher than it would normally be because I did an extra round of upper body strength that I missed last week.

Coming up
Pre-challenge peak week! I am vacillating on doing the Rock 'n' Roll half for my long run, but it looks like the weather should be pretty good so I might. Have to decide by tonight (i.e. before online registration ends and the price goes up even more), though...

 

[striker1064]

Um, apparently it is still winter in DC?

I mean, barely. It's been a weak winter; you just happened to come back during our literal longest cold stretch of the season!

 

[garneska]

Love the dog pics!

 

[WillRunForPizza]

March 12 - 19, 2023
Spring training week 7 of 16 | 13 days until Cherry Blossom Challenge
In which it is Still. Cold.

Monday
Planned: 5 miles @ EA (10:46)
Completed: 5.05 miles @ 10:38
Total: 53:47, 144 bpm
Plus: Pilates/core

I saved this run for after work because it was freezing in the morning. The core/Pilates routine was my warmup.

I felt very tired all day but okay when I was moving - probably just worn out from travel and shifting to DST. I had my thumbs through the holes in my sleeves with my gloves over them, so I couldn't look at my watch during the run. The first half of the run felt super easy, and then I turned around and realized I'd had a tailwind. So the second half was still easy but more annoying.

Tuesday
Planned: 5 miles @ EB (10:03) + strides
Completed: 5.25 miles @ 10:19
Total: 54:14, 157 bpm

Once again I couldn't look at my watch. It was cold and the wind was very unpleasant. I hate being cold and sweaty at the same time.

This route is somewhat hilly (overall GAP 10:09), and I think going from pancake-flat to having hills again is wearing my legs out. Is that a thing?

Wednesday
Planned: 1 mile WU + 2 x 3 miles @ 10M tempo (8:28)/3.5 min RI + 1 mile CD
Completed: 1 mile WU + 2 x 3 miles @ 10M tempo/3.5 min RI + 1.1 mile CD
Interval paces: 8:31, 8:25 (GAP 8:25, 8:21)
Total: 8.44 miles, 1:16:48, 168 bpm
Plus: lower body strength


ID: Strava graph of run segments

The weather here sucks. It was freezing (literally) and very windy, and I honestly didn't care that much about hitting my paces for once. Plus I forgot both my sunglasses and my water, so overall conditions sucked. Other than that (ha), it was fine. My legs felt tired at the end - could have been aforementioned fatigue from returning to hills, dehydration, or just being worn out from the run - but I could have kept going, no problem.

Thursday
Planned: rest
Completed: rest

I went into the office! And was the only one there I went back home as soon as I got a break from meetings.

Friday
Planned: 5 miles @ EB + strides
Completed: 5.3 miles @ 10:21 w/ strides
Total: 54:51, 154 bpm
After being tired and a little discombobulated all week at work, I decided to take Friday off. I felt best when I was moving, so I still ran and everything; I just didn't have to spend all day staring at my computer.

I did the strides throughout my run again, and drills in the middle since I realized I had forgotten to do those since I got back. Drills in the middle confused Strava for some reason; it doesn't like it when I pause my workout and then move. Strava and Apple Fitness do not always work well together. Also it was actually fairly pleasant (around 50º), so I was surprised that most runners I saw were still in long sleeves and leggings. Even I was wearing shorts and a t-shirt! It's not often that I get to feel like I'm the hardy one

Saturday
Planned: 12 miles @ LR (9:47)
Completed: 1.16 mile WU + 10 miles @ 9:48 + 3.14 miles @ 8:29 + 0.8 mile CD
Total: 15.1 miles, 2:24:08

I did end up signing up for RnR, which I will talk more about when I do a recap tomorrow once they release the official times outside of the app. I don't know what my official time is yet because I refuse to download an app that I'm going to use max once a year, but my moving time says 2:02:22 and elapsed time says 2:09:32.

Anyway, it worked out because the weather was significantly more pleasant on Saturday than it is today, so I probably would have done my long run then even if I hadn't signed up, and it was more fun to get road closures and the excitement of the race atmosphere than to just run on my own.

Sunday
Planned: 5 miles @ EA
Completed: 5.01 miles @ 10:38
Total: 53:18, 151 bpm
Plus: upper body strength

I seriously considered skipping this run because it was cold and windy, AGAIN, but I wanted to see how I felt after adding an extra 3 miles (at 10M pace) to my scheduled long run. So I went out at the "warmest" part of the day when it was approximately 41º out (33º wind chill, yay ). I felt pretty much fine - legs were a little tired, but they've been a little tired all week, so that doesn't mean much.

Total
Distance: 44.18 miles
Running time: 7h 17m
Strength time: 49m
Mobility time: 18m
Total time: 8h 25m


ID: Strava weekly log chart

I feel like I should have done more strength training. But I did do a lot of (extra) running - now with elevation changes! - so I guess it's fine.

Coming up
I attempt a blind 10M-pace run and one last 5K workout before race day.

 

[GollyGadget]

I think going from pancake-flat to having hills again is wearing my legs out. Is that a thing

This is definitely a thing. I used to live and therefore run in a hilly neighborhood. I never really thought much about it but now I don't live near any hills and I can definitely tell if I end up at a race with hills. Before I would always power up them with ease and now I'm the one struggling.

 

[striker1064]

I refuse to download an app that I'm going to use max once a year

You know you can just delete the app, right?

Anyway you're not missing anything. I downloaded it to get my results and it's the exact same information as the bib lookup on their tracking website. Not sure what the deal is there.

 

[WillRunForPizza]

You know you can just delete the app, right?

Yes but I refuse to give them the stats either. Not everything needs to have an app and I will not allow them to think their evil plan is working!

 

[LSUlakes]

2023 goals
1. Run a marathon. Hey, look, I'm already done. Okay, we can go home now

2. Run at least 100 miles per month. Running regularly has been great, and I'd like to keep it up all year in 2023. This month might actually be the hardest since I'm taking at least a week off after the marathon and then getting back into it slowly. But I've already run 55 miles in January, so it still seems doable.

3. Many PRs. Now that I'm actually running consistently, I figure I should be able to get PRs in all of my current race distances (5K, 10K, 10M, HM) as long as I can find races to do and don't have terrible weather or surprise injuries.

For starters, I am a fan of your username lol.

Secondly I was looking over some of your post and you have been doing a great job. I was curious how you were able to run a 4:20ish marathon without ever getting over 100 miles in a month while training for a marathon. I would think as your build up miles you should be able to obtain PR's in all race distances, especially after completing your first marathon this year! It's a huge confidence booster. If you happen to run another marathon in January of 2024, while increasing monthly mileage, a sub 4 hour race is possible. If your looking for additional motivation there's a Facebook group called the 100 mile month club. Not overly active these days, but its worth checking out. Best of luck and hope things continue going well for you!

 

[WillRunForPizza]

For starters, I am a fan of your username lol.

Thanks

I was curious how you were able to run a 4:20ish marathon without ever getting over 100 miles in a month while training for a marathon.

Not sure where you're looking? I was definitely well over 100 miles a month during marathon training.