weekly training log 1/19/15 – 1/25/15

training log for week: 1/19/15 – 1/25/15

total miles: 24
easy miles: 20
fast miles: 4
strength workouts: 2 strength, 1 spin, and 1 yoga
overview: this week went great! i felt really strong on both the hill workout and the tempo run. i could not make myself get out of bed and run before work, so unfortunately my easy run this week was a complete sufferfest and i felt like i had lead-legs. i will definitely get up before work this week, though, because i am super excited about tuesday’s fartlek and i don’t want to hinder it by waiting until after work. i do want to try and get one more day of spinning in there and add a little more core work on those days.

monday
planned workout: 30 minutes spin
actual workout: 30 minutes spin
how did it go? varied the resistance every 2 minutes from 1-5. tried to keep the RPMs in the high 90s. 7.7 miles.

tuesday
planned workout: 6 miles with 4 x hill repeats and the core strength workout
actual workout: the core strength workout and some planks. rest day for running.
how did it go? used 10# weights for the workout and it seems to be getting easier! i could not peel myself out of bed at 4am, and then the traffic was so bad on my evening commute i didn’t have time to run when i got home.

wednesday
planned workout: 30 minutes spin
actual workout: 5.25 miles with 4 x hill repeats @ 11:15 pace and 150 HR. no spinning – the water line was broken at work, so i wasted 2.5 hours of commuting only to be told to work from home where i have no bike.
course: ran to campus and used the normal ave/state street hill for the repeats. it is about .25 miles up and down and gets to ~8% grade.
weather: 48*/dark/absolutely perfect!
gear: brooks purecadence 3, zella ‘live in’ printed bike shorts, lululemon swiftly tech long sleeve crew shirt, lululemon run with me ear warmersknuckle lights
nutrition: belvita biscuits and coffee for breakfast, lasagna for lunch and 3 citrus clif shot bloks ~15 minutes pre-run. no GI problems!!!
how did it go? this run felt great! i finally washed and scrubbed my HR monitor and was loving how low my HR stayed when i was running easy. i really tried to pick up my feet quickly and pump my arms on the hill sprints. hills are by far my biggest weakness, so i am doing my best to master them.

thursday
planned workout: 6 miles with 4 @ tempo and strength
actual workout: 6 miles easy @ 11:39 pace and 146 HR and strength
course: purple striders – paved and flat
weather: 38*/dark/breezy
gear: brooks purecadence 3, athleta relay tights, fabletics long sleeve shirt, double diamond bristol vest, c9 ear warmer, knuckle lights
nutrition: english muffin and peanut butter with coffee for breakfast, pizza for lunch and 3 citrus cliff shot bloks ~15 minutes pre-run. no GI problems!!!
how did it go? my legs felt like absolute lead. i couldn’t get my heart rate up if i tried! it’s gotta be from standing for 9 hours and doing my legs and abs circuit during lunch. i have a standing desk at work, which is awesome, but i didn’t realize how fatigued it made my legs by the end of the day. this was the longest 6 miles ever, i think.

friday
planned workout: 30 minutes yoga
actual workout: 30 minutes yoga for runners from yoga studio and the myrtl
how did it go? wow this felt so good! definitely need to commit to doing this once per week.

saturday
planned workout: 10 miles with 2 x 2 @ 8:55 and 2 minute recovery
actual workout: 3 mile warmup @ 10:48 pace and 158 HR; 4 pace miles @ 8:21, 8:35, 9:03, 8:39 with 2 minutes recovery in the middle; 3 mile cooldown @ 10:28 pace and 168 HR
course: 5 mile loop in richpond – paved and flat
weather: 40*/sunny/windy
gear: adidas adios boostlululemon brushed speed tights, lululemon run first base tanklululemon swiftly tech long sleeve crew shirt, lululemon run with me fleece gloves, lululemon fluff off ear warmer
nutrition: chicken and shrimp penne with au gratin sauce for dinner, half a bag of belvita bites and coffee at ~6:30 and the other half at 10 for breakfast. we started the run at 10:20. i ate a black cherry clif shot blok every 2 miles and had caffeinated nuun in my handheld bottle. tummy started feeling a little funky at mile 8.5 and lasted throughout the afternoon. maybe i was a little dehydrated?
how did it go? i was a little worried i was going to have to make this an easy run because of slick spots in the road, but after we got started they weren’t so bad. i did the warmup a bit faster than i normally would, and my HR was well above 154. the tempo pace miles definitely felt comfortably hard. i could not zone in on the pace. i have got to get better at that and make myself. i am a little disappointed that my first mile was the fastest, but at least my last one wasn’t the slowest! the 3rd tempo mile was all in to the headwind, and it definitely felt the hardest to me. i loved the loop and hope jenny and i start doing all of our long runs out there together.

sunday
planned workout: 5 easy trail miles
actual workout: 2.5 easy miles @ 12:00 pace
course: lost river cave greenway – paved and flat
weather: 45*/overcast/breezy
gear: brooks puregrit 3, pure + good florataupe leggingsgsx long sleeve crew tee, nike running hat
nutrition: pizza and wine for dinner, and man did that disagree with me!
how did it go? woke up feeling absolutely terrible, but i carried myself over to the site of next week’s snow flurry scurry 5k. i don’t know exactly how they will stretch the course to 3.1 miles, but there are definitely some rolling hills and quite a few slick spots from the rain we have had. my beautiful anthropologie pants would not stay up and do not have a drawstring 🙁 i will need to buy some tunics and wear them as leggings.
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frozen 4 mile run 2015 race recap

race: frozen 4 mile run, 1/17/15
finish time:
36:27 / 9:07 min/mile pace; official results here
location: ephram white park, bowling green, ky
weather: 
40*/breezy/sunny – really great race conditions!
gear: brooks pureconnect 3lululemon mesh speed tightslululemon swiftly tech long sleeve scoop shirtnike feather light visorjaybird bluebuds x wireless headphones and “30 minutes” playlist
swag: a nice fleece sweatshirt for participating and a mug with hot chocolate for AG award

IMG_8700

this is my 3rd time doing the frozen 4 mile run. i knew going in to the race it was going to be tough because the course is a 2 mile gravel loop with big fat rocks and lots of divots. it isn’t fine, smooth and packed.

i woke up around 6:45 to eat blueberry belvita biscuits and some coffee. jenny picked me up at 7:30 so we could get to the start in plenty of time for her to register and run a 2 mile warmup. i wasn’t sure what to wear, so i packed a variety in case the warmup proved i’d made the wrong choice with tights and a long sleeved shirt. turns out i only needed to ditch the ear warmers and gloves.

after we warmed up we had about 10 minutes until the 9:00am start time. we took one last trip to the bathroom and i ate 1.5 clif shot bloks. i had caffeinated nuun in my handheld water bottle to keep me going along the course. once we saw people lining up we headed down to the start.

jenny’s training plan dictated 4 x 1 mile repeats @ 8:56 with 1 minute recoveries, so i let her set the pace and kept close to her.

the first loop felt good, but we definitely had to bob, weave and dart around people. i was also struggling to find my playlist. i had created the most awesome playlist and of course selected the wrong one at the start! jenny finally pulled her phone out around mile 2 and i thought it would be a good time for me to do the same since we would both be slowing down. i got it playing, but for some reason it played in shuffle mode, and that was not cool. oh well, i just let it be.

the second loop was definitely when i was just praying for it to be over. my calves and thighs were burning from the uneven surface and i kept tripping in the divots because my form was getting really sloppy. i was really hoping that jenny would turn and say, “let’s walk the next recovery”, but she didn’t haha. it was for the best, because it made me push through the pain. i know for sure i was making some horrific breathing noises during the last tenth of a mile. i could hear myself over my music–how embarrassing! we didn’t have much of a kick left, but we still finished strong.

so trax does not use a chip timing system yet. they just use the numbering system and a stopwatch. that means everyone gets the same start time no matter where they are in the pack. even though the official results are 16 seconds slower than last year, i would like to think that i met my goal of finishing faster than last year given that my garmin pace was much faster. of course, i added about a tenth of a mile to the race somewhere, because i will never learn how to run tangents–even on a gravel trail! garmin says we did an 8:56 pace for 4 miles, which is 35:44, so i’m quite content checking that goal off my list 🙂 our splits from the garmin were: 8:46, 8:58, 9:02, 8:56, 0:49 (.09). i also managed to not shit my pants or get hurt. what a great race!

we grabbed some water and chocolate milk and then started our 1 mile cooldown. after that we waited for awards since i was pretty certain we had placed. jenny and i came in 2nd and 3rd in our age group, respectively, and each got mugs with hot chocolate in them.

the only thing i would change about this race is move it to a different course 😉 i know that’s not fair, and i need to strengthen my skills on different surfaces. overall i am pleased with the performance, and eager to do it again next year! gotta work on those tangents though…

 

weekly training log 1/12/15 – 1/18/15

training log for week 1/12/15 – 1/18/15

total miles: 26
easy miles: 22
fast miles: 4
strength workouts: 2
overview: this was originally supposed to be a cutback/recovery week with less miles and all of them easy, but when jenny wanted to do the frozen 4 race i incorporated that in to saturday’s long run. i actually felt pretty tired all week, and i am hoping moving my strength training and cross-training days to my run days will help give me more of a break – at least 2 full rest days a week. the runs all went pretty good, though, and i am ready to get back to some speed workouts next week. i might be tinkering with my plan and moving to 5 days a week instead of 4 due to time constraints in the mornings. i was working from home on tuesdays and thursdays, but this is the end of our fiscal year, so i won’t have that luxury for at least another 4 weeks. i will be waking up at 4:30 to run! eeeeeeeeeeekkkkk!

monday
planned workout: the core from healthontherun.net
actual workout: the core
how did it go? stuck with 10# weights and added in some ab exercises after the weight training. only lasts about 30 minutes, so i plan to add another 10 minutes of something (rowing maybe?) next week.

tuesday
planned workout: 6 easy miles w/ 6 x 20 second striders
actual workout: 6 miles @ 11:33 pace/147 avg HR and 6 x 20 second striders
course: highland/nashville road/campbell lane – flat paved road/sidewalk
weather: 24*/breezy/dark
gear: brooks purecadence 3lululemon brushed speed tights, victoria’s secret cold weather long sleeve shirt, athleta cinch popover, lululemon run with me fleece gloves, lululemon fluff off ear warmer, knuckle lightsmace jogger
nutrition: chili for dinner, water on run. no GI issues
how did it go? felt really nice and easy. i was a little worried i was going to be too warm on top, but the wind took care of that quickly. i was really happy to see two other female runners out at the beginning and mid-way point of my run! made me feel really safe. i also carried mace with me just in case. this route is well lit and mostly on the sidewalk of a main road, so it is the perfect early morning route. added in the striders after seeing them on jenny’s vdot plan after easy runs, but i am not sure if i did them correctly. i need to research that.

wednesday
planned workout: 40 minute strength workout
actual workout: 35 minute strength workout and 5 minutes stretching
how did it go? i didn’t want to get on the bike for the second 5 minute portion, so i just did some stretches. it felt so nice i think i am going to do yoga on fridays! Click here to know How to do Simha mudra.

thursday
planned workout: 6 miles easy with 6 x striders
actual workout: 6 mile progression run @ 12:08, 11:46, 11:11, 10:46, 10:27, 9:02 with 6 x striders and a nice little 3/4 mile jog
course: highland/nashville road/campbell lane – flat paved road/sidewalk
weather: 30*/dark
gear: brooks purecadence 3athleta polartec power stretch 2 tights, reebok brushed long sleeve tee, lululemon spring fling puffy windbreaker, run with me neck warmer, fluff off mittens, knuckle lightsmace jogger
nutrition: navy bean soup and cheese sandwich for dinner, water on the run. no GI issues.
how did it go? so the first few minutes of my run when i was still half asleep my HR monitor was screaming saying i was at 170 bpm. i knew that was crap, and i got frustrated and took it off and stashed it in my pocket, or so i thought (foreshadowing…). when that happened i just went based on effort. then at the halfway i decided i wanted to negative split. and then when i only had a mile left i decided to just give it my all. surprisingly that last fast mile felt really good and i didn’t feel completely dead at the end of it! got my striders in after watching a helpful video which told me i was doing them wrong on tuesday. pace was much better on them today. i actually felt really warm the whole run. i had to take my mittens off and unzip my jacket. still working on dressing for winter. also, the reebok shirt sure is pretty and does look like lululemon, but it would not stay down and kept riding up. maybe it was because of my jacket. so that HR monitor… when i got home and started removing all of the layers and accessories i realized i didn’t have my HR monitor in my pocket. i had to go back out and retrace my steps, and luckily i found it about a 1/2 mile down the road. so that is how 6 miles turned in to 7 🙂

friday
planned workout: rest
actual workout: yoga, myrtle and stretching
how did it go? i did about 3 minutes of a yoga routine on nike training club, but i didn’t know the moves and didn’t want to watch all of the videos for them, so i quickly stopped and did the myrtle routine and then shawn’s stretching routine on NTC. felt great!

saturday
planned workout: 8 miles w/ 4 @ frozen 4 race goal of <36 minutes
actual workout: 7 miles w/ 4 @ frozen 4 race; 2 warmup @ 11:09, 10:33; race splits of 8:46, 8:58, 9:02, 8:56, 0:49 (.09); 1 mile cooldown @ 11:24
course: ephram white – gravel 2 mile loop with rolling hills
weather: 40*/breezy/sunny – really great race conditions!
gear: brooks pureconnect 3, lululemon mesh speed tights, lululemon swiftly tech long sleeve scoop shirt, nike feather light visor, jaybird bluebuds x wireless headphones and “30 minutes” playlist
nutrition: panera broth bowl and thai salad for dinner, coffee and blueberry belvita biscuits ~2 hours before start and 1.5 black cherry clif shot blocks ~10 minutes before start. caffeinated nuun in my handheld.
how did it go? i will do a full race recap this week, but overall the run was a great training run. i followed jenny’s lead and her plan had her doing 4 x 8:56 mile repeats with 1 minute recoveries. i didn’t even think to lap it for the recoveries, so i am not sure what our actual mile splits were (i’m not good enough with garmin files or math to figure it out :)), but since our overall pace for 4.09 miles was 8:56, i am pretty confident we hit the prescribed pace. the gravel made the effort seem SO MUCH harder than when i have run the same pace on pavement. also, all of those little stabilizer muscles were very sore post-race. this is the first time i have felt soreness after a run in a long time! i might need to get out to ephram more often even though i hate it.

sunday
planned workout: 5 easy trail miles
actual workout: 5 easy trail miles @ 11:48 average
course: keriakes – gravel 1.25 miles loop with rolling hills
weather: 45*/breezy/sunny
gear: brooks puregrit 3, lululemon rebel runner crop, under armour fly-by long sleevebrooks essential vestnike feather light visor
nutrition: steak and baked potato with wine and beer for dinner, nothing for breakfast and water on the run. had to make 1 bathroom stop at 4.75 miles.
how did it go? i felt awful when i woke up and almost didn’t go run, but it actually felt better than i thought it would!

tomorrow is race day!

tomorrow is the frozen 4 mile race! this will be my 3rd time running it, and i am hoping to PR even if only by a couple of seconds. thankfully jenny will be running it with me, and she is an excellent pacer (as long as i can keep up with her!). we’re gonna get there a little early to run a 2 mile warmup and some dynamic stretches and then we are off!

i’m not too nervous about the race, more so about the weather and what to wear. last year it was literally frozen at 21* and 16mph winds, so i am hoping the forecast of 40*, sunny and 10mph winds will be more ideal race conditions. i am going to take a few options to wear in case i change my mind on lightweight tights and long sleeve after the warmup.

i only have a couple of goals:

  1. don’t poop my pants
  2. don’t injure myself
  3. finish in under 36 minutes

i am charging my headphones now, and i’ve got my new playlist all worked out. i promise to recap the race in a timely manner so i don’t forget everything 🙂 may the sun shine buy CBD products us and the wind be at our back tomorrow!

catsig

diary of an injured runner

while i’ve only been running for about 3 years, i have had my fair share of injuries. i had posterior tibial tendon dysfunction in my left foot in 2012, a stress fracture of my right calcanea in 2013 and most recently there was suspicion of a labral tear on my right side in 2014. the stress fracture was definitely the worst because i was out of running for 6 weeks and wearing a freaking boot. the labral tear was the most frustrating because i went to countless doctors and had to have exams, an x-ray, mri, mr-arthrography and a steroid injection only for them to tell me it is *probably* a labral tear, but they can’t be sure, so just take it easy. right, because runners take that advice. the longest lasting was the tendonitis because i absolutely refused to stop training for my first half marathon to take care of it. that meant from about february of 2012 to may of 2014 i wore an ankle brace on my left foot every time i ran. it wasn’t until i took some time off in may to rest my hip that my tendonitis decided to go away (knock on wood!). I’ve learned a thing or two about injuries, and i have gotten pretty good at playing dr. google when needed.

i’ve done so much research on my injuries, i feel like i know what elements must be present or absent for me to not get hurt. my training is structured so that i won’t be sidelined in 2015, and i am hoping by sticking to the points below i will be able to gain some speed and stay healthy 🙂

if i get a wild hair, i will revisit this page to knock some sense in to me.

  • ease in to things – when i began running i was using couch to 5k, and i did all of my miles on either a treadmill or a gravel track at the park. as soon as i graduated i moved all of my miles to pavement. this was a bad idea, as i was suddenly upping my mileage as well as moving from softer, more impact-forgiving surfaces to jarring pavement. i also decided that my friends had cuter shoes than i did and i needed to toss my white and navy stability shoes and only wear new neon kinvaras that i bought based on looks alone. what a rookie mistake!!! looking back, i am not surprised at all that PTTD crippled me on my first ever 4 mile run. from here on out i will introduce things slowly including upping mileage, speedwork and shoes.
  • be consistent – at the end of 2012 i was at a really great place in my running. i had just nailed a 12 minute PR on my half marathon time, my average pace during training runs was finally dropping from the 10s to the 9s, and one of my best friends had found the joy of running and we were starting to sign up for races together. at that time i also started a new job which has quite a commute and takes up more of my free time than my previous job. my runs started to diminish from 5 times a week to 4, then quickly to 3, and soon after that i was running only on saturday and sunday. this downward spiral started in november and by april i could no longer keep up with my friends, but for some reason i thought since i could still run 7 miles i could probably run a half marathon. when i hit the wall at mile 7 and walked most of the 2nd half of the race, i vowed i would get back home and run 5 days a week again and 3 of those would be FAST. gah, what a dumbass. cue the heel stress fracture. since then i’ve learned to make time to run. if i want to be a runner, i have to run no matter if i have to do it at the ass-crack of dawn, after a long day’s work or on my lunch break. i have to make the freaking time. i’ve made it a point to be more consistent with my mileage since my marathon in november. i did a reverse taper and then slowly began building my base and have managed to hover around 20 miles per week since then.
  • easy is the opposite of hard – i used to try to run as fast as i could for every run. i had no gauge of easy or hard, and my race times were usually the same as my normal run paces. over the summer while jenny and i were marathon training, we followed a plan she downloaded to her garmin. it had us running at different intensities based on heart rate. it wasn’t until then that i realized how slowly i could truly run. i also realized that when i was forced to slow down i could complete my long runs and not be totally sore the next day! it didn’t leave me aching or tired. since then i have tried to be mindful and wear my heart rate monitor for all of my easy runs and for my warmups to my workouts. i aim to stay in heart rate zone 2 which is about 139-154 for me. sometimes it is hard for me to get in and stay in the zone at what i think is an easy pace, and other days i cannot keep my heart rate down no matter how slow i am going! i know stress, sleep, alcohol and other elements are factors and i try to keep that in mind. it is a very humbling experience when it’s 80 degrees outside and you can’t go faster than 12 minutes per mile without your heart rate monitors screaming at you to slow down. keeping my easy runs truly easy has allowed me to work really hard on my workouts and not experience too much soreness post-run. if i can get a couple of good PRs this year i think i will try MAF training because there really is something to this.
  • keep speed work at ~20% of weekly mileage – december of 2013 i decided that i wanted to run a half marathon under 2 hours and i wanted to do it now, dammit! i downloaded a super cool app that spit out a training plan for me based on previous race times, but it didn’t take in to account that i had never done any formal speedwork. the first few weeks were easy miles (which back then meant as fast as you can to me), but very quickly it added AT workouts, repetitions and tempo runs usually with 2 out of 3 of those in one week. so here i was going from zero speedwork to running about 15-20 miles per week total with 7 of those miles fast portions of my workouts. i lasted to the last week of january and felt an awful pain strike me in the middle of a 6 mile tempo run. i limped back to the car unable to complete the run and honestly haven’t been the same since. this was definitely a case of too much, too soon, too fast. keeping the speedwork at 20% of my total weekly mileage still allows me to get an interval run and a tempo or progression run in so long as i get a good warmup and cooldown and 2 easy runs each week. i am also making it a point to make my easy tuesday run at least half the distance of my weekend long run.
  • mix it up – after i kept getting injured on my right side i realized that i probably have some serious imbalances and the repetitive nature of running was bringing them out. i read an article on runblogger.com about the benefits of rotating between different types of shoes. i now wear different shoes for every time of run. over the past 3 years i have owned pretty much every single brand out there, but this goldilocks has finally found her match in the brooks pure line. i wear the purecadence for my easy runs, pureflow for tempo runs, pureconnect for speedwork and racing and the puregrit for trails. they are all similar, but i can notice the differences and definitely think switching my shoes up is helping my feet get stronger and taking some of the repetitive stress out of the sport. i’m also trying to mix up my routes, rolling hills vs flat terrain, and incorporate more trail running. i will admit i do not love the mountain biking trails here. luckily we have some gravel paths and cross country courses pretty close though.
  • cross training – does any runner really love to cross train? wouldn’t we all rather be running? i know i would! but, through my various injuries i have learned a thing or two about the importance of cross training and improving your weaknesses. i had physical therapy after my stress fracture on my heel. i learned a lot about my weak areas and imbalances at that time, and i am working twice a week to remedy those. i know my core is weak, my glutes are lazy and my arm muscles are non-existent, but i am working on them! i can tell that the work i’ve done in the past couple of months has helped my core and butt get a little stronger. i would like to get some more time on the exercise bike as well. once i start running before work that will free up lunchtime to do something different. if i can run and do strength on the same day then i can ride the bike on the other days. i’ve been pretty consistent with doing a lunge matrix before every run and the myrtl routine after every run. i don’t know if it is just because my trunk is so weak, but the myrtl NEVER gets easier to me. it is a hurt so good kind of thing.

as much as i hate the saying, “listen to your body”, it really is the best way to stay healthy. i’ve gotten to the point now where i think i can honestly tell the difference between being tired or sore and being injured.

tomorrow is the big day for ass-crack of dawn running. wish me luck!!!

weekly training log 1/5/15 – 1/11/15

training log for week 1/5/15 – 1/11/15

total miles: 32
easy miles: 25
fast miles: 7
strength workouts: 2
overview: training was great this week, but MAN am i excited that i made it to another cutback week! i am ready for lots of easy miles next week with a short 4 mile race thrown in on saturday. workouts went good this week, and i got some decent rolling hills mixed in to my easy miles and progression run. the one thing i would change is that i have GOT to force myself to get up before work to run. no more waiting until after work when i am stressed, mentally exhausted, and i am battling drivers making their commute home. yes, it will be cold and dark at 5am, and i will have to get out of my toasty bed, but it’s worth it.

the gear links are not affiliate links by the way. they are just there so i can have easy access to spend money on more running shit i don’t need 🙂

monday
planned workout: the core strength workout from healthontherun.net
actual workout: the core
how did it go? really good! i enjoyed the workout a lot, and want to try to do it 1 day a week. i will add some additional ab exercises and lunges next week. used 10# weights for the whole thing. a little sore on tuesday in my back, shoulders and thighs.

tuesday
planned workout: 7.5 easy miles
actual workout: 7.5 easy miles @ 11:41 pace (avg HR 153)
course: downtown hills–really trying to strengthen this area
weather: 30*/dark/windy
gear: brooks purecadence 3, athleta polartec power stretch 2 tights, lululemon swiftly tech short sleeve crew, fluff off pullover, wool buff
nutrition: salted caramel gu at :30 and water along the way
how did it go? hills, hills, hills–everything felt good though. loved the cold weather! i did feel a little warm to start and finally removed my buff at mile 4.5 and felt better. did have to make a bathroom stop at 4.5, thank goodness campus is back in session and the facilities were working. kept HR in zone 2 except for on the hills, but still evened out to 153 average.

wednesday
planned workout: 40 minute strength circuit
actual workout: 40 minute strength circuit
how did it go? surprisingly not sore from the hills on tuesday, so this felt fine! used 12# weights.

thursday
planned workout: 6 miles w/ 5 x 1k @ 5:05 and 2:50 recovery
actual workout: 6 miles @ 10:21 pace with 5 x 1k @ 5:06, 5:07, 5:08, 5:14, 5:17
course: purple striders
weather: 13*/windy/dark
gear: brooks pureconnect 3, athleta polartec power stretch 2 tights, lululemon swiftly ltech ong sleeve scoop shirt, fluff off pullover
nutrition: belvita bites for breakfast, evol chicken bowl for lunch, and water on the run. no GI issues!
how did it go? felt good, but 5 sets may have been pushing it! obviously since my pace suffered so much on the last two. instant pace on my watch is really inaccurate. i was sure my first interval was my slowest and my third was my fastest.

friday
planned workout: rest
actual workout: rest

saturday
planned workout: 15 mile progression with 1-3 @ 11:30, 4-6 @ 11:00, 7-9 @ 10:30, 10-12 @ 10:00, 13-15 @ 9:30
actual workout: 13 mile progression with 11:38, 11:32, 11:27, 11:00, 10:54, 10:49, 10:20, 10:22, 10:25, 9:55, 10:04, 9:47, 9:28
course: chestnut to ewing ford and back
weather: 16*/sunny/breezy (feels like 8*)
gear: brooks pureflow 2athleta polartec power stretch 2 tights, gsx long sleeve crew tee, lululemon spring fling puffy windbreaker, run with me toque, run with me neck warmer, run with me fleece gloves, the north face ear warmers, polarized sunnies
nutrition: sushi, edamame and cheese for dinner; belvita biscuits, vitamins and coffee for breakfast; nuun and salted caramel gu @ :30 and 1:20
how did it go? it definitely went better than last week! i did have to stop at the quick stop around mile 6 and use their bathroom. i also spent some time looking around to see if they had something solid i could use in place of the gu. i am wondering if it is what is upsetting my stomach. i am gonna try the gummy blocks for a while and see how i do with those, and i am also going to start taking imodium before long runs. i cut the last two 9:30 miles out because i just didn’t think my little legs could do it. i have plenty of weeks to get to 15 miles. i really liked the structure of this run, and i want to try it next at 14 miles and drop the pace from 11:10 to 9:10 over the course of that length (20 seconds every 2 miles). i definitely overdressed, and would have done better with a thicker tank top under the jacket instead of the thick long sleeve tee. SUNGLASSES SUCK. i do not know why i can never remember that. between the fog and the sweat, i cannot handle sunnies. i am a visor girl from here on out. the toque stayed on my head for about half a mile until it had to come off and be replaced by just the ear warmers. my head got so toasty so quick. route had some rollers in it, so it was good practice for rolling hill races.

sunday
planned workout: 5 easy trail miles
actual workout: 5 easy trail miles
course: low hollow trail and keriakes park
weather: 45*/overcast
gear: brooks puregrit 3, roxy standard running tights, under armour sonic tank top, reebok windbreaker
nutrition: soft pretzel/wings/salad/beer for dinner, no breakfast, water on run
how did it go? i did half at the trail and half on the gravel at kp. one 2.5 mile loop on a single track is enough for me. i don’t know if i will ever love trail running. i definitely like the way it feels on my body, but i hate the mis-steps and dodging the mountain bikers. i need to get up to mammoth cave to see if the trail is a little less technical and wider. i think i would fare better on something wider than single track. also, the roxy tights are low rise and i was a little worried i was going to expose my buttcrack at the trail. might need to move them to the “laundry day clothes” pile.

cupid’s chase 5k 2012 race recap

race: cupid’s chase 5k, 2/11/12
finish time: 31:26 / 10:06 min/mile pace
location: bowling green, ky
weather: cold with snow flurries!
swag: t-shirt, bag and goodies
recap: awww, my first race ever! i used couch to 5k to train for this with two of my best friends, and my graduation run was the actual race. i let jenny pace us and was able to keep up with her the whole time even though i desperately wanted to quit. it felt like we were freaking flying at that 10:06 pace 🙂 i loved every minute of it!

cupid's chase 5k 2012
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weekly training log 12/29/14 – 1/4/15

week: 12/29/14 – 1/4/15

total miles: 29
easy miles: 23
fast miles: 6
strength workouts: 2
overview: this week felt like a giant failure! both my interval and ladder workouts were really hard for me at paces that felt ok a month ago. i was sick last week and the week before that was a cutback week, so i am hoping this was just my body getting back in to the swing of things.

monday
planned workout: 40 minute strength circuit
actual workout:  40 minute strength circuit
how did it go? 10 minutes on the bike, 10 minutes of abs, 10 more minutes on the bike and 10 minutes legs and glutes – all with 12# weights. i get sweaty and feel challenged during these workouts, but i never have DOMS. i need to figure out if that is a good thing or not.

tuesday
planned workout: 6 easy miles in HR 2
actual workout: 6 easy-ish miles on hills (HR average was 4 beats over zone 2) @ 11:06 pace
course: downtown loop
weather: 39*/dark
gear: brooks purecadence 3, lululemon brushed speed tights, swiftly tech tank, and run your heart out pullover
nutrition: cereal and coffee for breakfast, subway club and baked lays for lunch. no GI issues
how did it go? this run felt good. i tried to keep things easy for the most part, but to stay in zone 2 i would have had to walk the hills and that was not happening.

wednesday
planned workout: 40 minute strength circuit
actual workout: none! went shopping instead 🙂

thursday
planned workout: 6 miles with 4 x 800 @ 3:49 and 400 recovery
actual workout: 6 miles @ 10:16 pace with 4 x 800 @ 3:52, 4:05, 4:01, 4:04
course: purple striders
weather: 37*/overcast/windy
gear: brooks pureconnect 3, athleta relay tights, lululemon think fast long sleeve shirt, brooks essential vest
nutrition: i really can’t remember what i ate, but i didn’t have any GI issues
how did it go? i was totally pissed at myself for not being able to hit the 800s in 3:49. i ended up walking parts of the recoveries on the last 3 intervals. i did feel slightly overdressed and wished i had worn thinner tights and a thinner shirt.

friday
planned workout: rest
actual workout: 40 minute strength circuit
how did it go? same as monday.

saturday
planned workout: 12 mile ladder with 1-2 @ HR zone 2, 3-4 @ HR zone 3, 5-8 @ 8:55 pace with 2 minute recovery halfway, 9-10 @ HR zone 3, 11-12 @ HR zone 2
actual workout: 12 miles @ 10:53, 12:26, 9:55, 10:27, 9:07, 8:58, 8:45, 8:58, 12:24, 12:10, 13:38, 13:07
course: chestnut and fairview
weather: 60*/rainy/windy
gear: brooks pureflow 2, lululemon dart & dash shorts, swifty tech short sleeve crew, brooks essential vest
nutrition: thai food and snacks for dinner, coffee for breakfast, peanut butter chocolate gu at :30, salted caramel gu at 1:15, and wild berry nuun
how did it go? the lady that yelled at me to “put on some clothes” can kiss my ass. after i got over the shock of that everything was going great until i shit my pants. i might have to start wearing a diaper when i run. actually, i haven’t had much GI distress recently, so this may have been due to the 5 hours spent in the bed the night before with all snacks imaginable while binge-watching gossip girl. cramping started around mile 9, and i had to take frequent walk breaks and dead stops after that. the miles at race-pace did feel hard, but not too bad. i think i could have pushed myself harder in better weather conditions. overall i really liked this workout and can’t wait to do it again and not poop myself.

sunday
planned workout: 5 easy trail miles
actual workout: 5 easy trail-ish miles @ 12:12 pace
course: keriakes
weather: 45*/overcast/windy
gear: puregrit 3, lululemon dart & dash shorts, athleta fast track tank, reebok windbreaker
nutrition: nothing and no GI issues
how did it go? it’s been raining so much here that i figured the trails would be way too muddy, so i did this on the packed gravel at keriakes park. took it really easy and didn’t look at my watch once.
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mic check…

if the worth of a blog is measured by how frequently new posts are published, then you are reading the worst blog of all time. go find something better to do with your time! i am clearly the world’s laziest “blogger”. although, since it is 2015 and all of the real bloggers make resolutions and goals and shit, then i guess i resolve to be a better blogger. or at least someone who blogs more than once a year. i just realized that i didn’t even have a single blog post in 2014, so let the failure begin.

so much happened last year. let’s take a look at the highlights first, and if i can actually keep this thing up i may deep dive later on… i married my best friend in the most awesome ceremony ever – yay! i ran my first marathon – woohoo! i took most of the spring off running due to injury – so sad! i spent over 4 hours climbing up and down a mountain in eastern kentucky during the worst experience of my life (aka the rugged red) – i am weak!

hell yes we do!

this year it is important to me to start seeing some progress and improvement in running. it was fun for a while to be a 10 min/mile runner, but i want to work hard and actually see results. for some reason i just can’t get faster. could be because i can’t stop eating. i want to see if consistency and hard work can really pay off. i’m going to start chronicling my weekly training logs here and see where i land progress-wise. i managed to stay injury free during marathon training (which was mind-blowing for me), so i think i have finally found a formula that works for me: 20-30 consistent miles each week with 20% of those miles fast and the rest in HR zone 2 (139-154 bpm). i am also aiming to do one trail run per week to give the joints a little break and work those stabilizer muscles.

i will be back tomorrow to recap the week!!! i wrote it down so it must happen!

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