Wednesday, April 26, 2017

Brookings Half Training Week 9

Week of April 17-23
Monday Planned: General Aerobic 8 miles
Monday Actual: Sick and rest.

Tuesday Planned: Endurance 11 Miles
Tuesday Actual: Skipped POWER and had to take walk breaks on my (cut much shorter) 2 mile run.

Wednesday Planned: VO2 Max 10 miles, 2 sets of 2x1200 + 1x800 @ 3k-5k pace
Wednesday Actual: Thank god this run was a good one! It was truly my saving grace for the week. We did 3 miles with the running group, yoga, followed by 7 miles with the workout at the track. It was raining, and it was hard, but it felt great!

Thursday Planned: Rest
Thursday Actual: Rest

Friday Planned: Recovery 4 miles
Friday Actual: Coffee run miles with Toni. 4 of them.

Saturday Planned: Endurance 14 Miles
Saturday Actual: Based on the weirdness of the week, I had planned to do 5 miles with some pick ups, as I had moved my long run to Sunday to have Toni's company. I ended up with 3, slow miles with walk breaks. My legs felt d-e-a-d.

Sunday Planned: Rest
Sunday Actual: I attempted my long run with Toni and it was one of the worst runs in a long time. I wanted to quit a mile and a half into it. I finally bailed at mile 5. I could tell my form was super shitty and I didn't want to risk hurting myself for some miles. Still a bummer.

Total Mileage Planned: 47 miles

Total Mileage Actual:  23.7 miles

Tuesday, April 25, 2017

Weekly Reads: Illuminae

Illuminae is the first book in a series. It's a crazy, adventure, dystopian novel with all sorts of twists and turns. It's told in a crazy format, instant messenger conversations, emails, dossier files, random graphics. And that was super cool. The story itself took a little bit to get into, but once I was into it, it was a wild ride!

My rating: 4 stars

Summary from Goodreads:

This morning, Kady thought breaking up with Ezra was the hardest thing she’d have to do. This afternoon, her planet was invaded.

The year is 2575, and two rival megacorporations are at war over a planet that’s little more than an ice-covered speck at the edge of the universe. Too bad nobody thought to warn the people living on it. With enemy fire raining down on them, Kady and Ezra—who are barely even talking to each other—are forced to fight their way onto an evacuating fleet, with an enemy warship in hot pursuit.

But their problems are just getting started. A deadly plague has broken out and is mutating, with terrifying results; the fleet's AI, which should be protecting them, may actually be their enemy; and nobody in charge will say what’s really going on. As Kady hacks into a tangled web of data to find the truth, it's clear only one person can help her bring it all to light: the ex-boyfriend she swore she'd never speak to again.

BRIEFING NOTE: Told through a fascinating dossier of hacked documents—including emails, schematics, military files, IMs, medical reports, interviews, and more—Illuminae is the first book in a heart-stopping, high-octane trilogy about lives interrupted, the price of truth, and the courage of everyday heroes.

Monday, April 24, 2017

Fall Race Plans

Well we're in the midst of spring (!!!!) and it's truly the most wonderful time of year. I live in South Dakota for the spring and fall seasons (however fleeting and quick they are). But that also means that while I'm in the depths of training for my spring goal race, I have fall races on the mind!

I just pulled the trigger on my fall goal race!

I'll be heading to Massachusetts to visit one of my besties from college and to explore Boston with her and her kiddos. And while I'm there, I'll be running the OceanView Half Marathon on November 5th!

And because I was having the worst running fomo of my life a few months ago, with every running friend I know (slight exaggeration) signing up to run the Twin Cities Marathon, I talked myself off of the ledge (NO MARATHONS IN 2017 JERBEAR!) by planning to jump in the lottery for the TC 10 miler Oct. 1! It'll be perfect (assuming I get in). I get to have the same race weekend experience, I get to enjoy the last ~10ish miles of the marathon, getting me amped to do it in 2018 (hopefully), and I'll be able to cheer on all of my running friends who are doing the full! PERFECT. Now I just have to get in... tick tock tick tock.

For the lucky 13th year, I'll also be lining up for the Sioux Falls Half Marathon on September 10th. This race is hard to shoot for a PR on, imo. The weather is typically warmer and humid, and there are some intense hills. I do think I could shoot for a course PR while training for the above mentioned races, so I'll use it as a training run to keep my streak going!

Friday, April 21, 2017

BQ Dreams

A couple of weeks ago, a newer running friend sent me a text that said, "I think I'm crazy; I want to sign up for a marathon." She's currently training for her first half. To which I responded, "There's nothing crazy about that! I've been thinking a lot about my BIG goal of a BQ and according to my last marathon time, I have 90 minutes to take off my time!"

There's no goal too big. (<--new rule)

When I first started running marathons in 2010, I had visions of a BQ dancing in my head. So many of the bloggers I was following were chasing BQs and seemed to take about ten minutes off their marathon time each time they ran one, so I assumed that by my 3rd marathon, I'd be making my first BQ attempt as well. Lolz. My first marathon was a 4:12. My second was a 4:31, then 4:25. Seven marathons later, my first is still my fastest. By a lot, especially compared to my last few marathons, one barely sub 5 and a couple significantly over.

I purchased a Believe Training Journal last fall and I loved the goals section. I am such a goal-oriented person. When setting goals, I usually focus on ones that are attainable in the short term, my next race goal time, mileage goals, etc. But the journal gave me some inspiration to dream bigger. I know that if I can stay healthy, run consistent mileage, and build some stronger endurance on top of speedy legs, I can qualify for Boston. This is in no way a short-term goal, but it helps propel me forward on the days where I don't want to go out and do an easy 3-4 miler. What does it matter if I do 3-4 miles easy on any given day? Well it helps build that foundation of consistent running and mileage that adds up over time.

While running with Toni a couple of weeks ago, the topic of marathons came up. I told her that my next one would be in the fall of 2018. I hope to do some higher mileage training programs for the half marathon to whittle my speed down while building that endurance base for the next year or so before diving in to marathon training. She mentioned that maybe by then *she'd* be interested in running a marathon.





I told her how I had hoped to smash my sub 4 goal for that race, and even offered to pay her race entry if she wanted to pace me to it, then realizing that she can't possibly pace *me* in her first marathon, because that would be craziness. (Um... now taking applications for a pacing buddy....) But then maybe the next go around, we can train for a BQ together. By that point, I'll have an extra 5 minutes toward qualifying, and for some reason a sub 3:40 doesn't sound horrific but a sub 3:35 sure does. Go figure.

Then I gave her the run down of what races we would be doing and basically planned out the next 3.5 years of running for her. Boston 2020 yo!

I was assuring her she could handle marathon training, because it's very similar to what we're doing but with a longer long run on the weekends. At one point she paused, and said, "You could be training me for a marathon right now and I wouldn't even know it!" with a nervous laughter. "How do you know I'm not?!" Surprise! Check your email for a race confirmation! jk.... for now.

yay goals and brf.

Thursday, April 20, 2017

My Running Rules

I have been a runner for the last 20 years, and I've been running and training for road races for the last 12 years. I've learned a lot of things through trial and error (often times EPIC failure) so I thought I would share some of my gems of wisdom. These are rules that work for me and my body (usually), but as everyone knows, rules are meant to be broken. ;)

10% weekly increase.
It is a surprise to no one that I've been injured frequently over the years. I'm always trying to do my best to keep myself injury free, and one of the rules I abide by is the 10% weekly mileage increase. I try my best to not increase my weekly mileage from week to week by more than 10%. So if I run 20 miles one week, the following week I'll do 22 max, then 24 max, and so on while I'm building up.

Hard-easy-hard-easy Principle.
My body does not like back to back hard workouts. To me, and my legs, "hard" is any fast effort workout, or long run. I wear a heart rate monitor for most of my runs and I pay attention the most to it on the easy days to truly make sure they stay easy. The easier you go on your easy days, the easier it is to go hard on the hard days and get the most out of your key workouts.

Cutback Weeks.
When creating my own training programs or finding one to follow, I always make sure they take advantage of a cutback week. I usually like a cutback week every 3-4 weeks to help keep myself healthy and mentally not burned out. Usually the cutback week includes overall lower weekly mileage, still a speedwork session, and a reduced long run. Usually it's the long run I mentally need a break from!

Recovery time after a race.
I never plan races too close together. I know that my body needs ample time to recover from one race before I tackle another one. If I race in the middle of training for another, more major goal race, I allow for the following week to be fairly restful. At least two days of complete rest, lots of foam rolling, and a couple of easy shorter runs later in the week.

What are your tried and true running rules??

Wednesday, April 19, 2017

Brookings Half Training Week 8

Week of April 10-16
Monday Planned: Recovery 5 miles
Monday Actual: Rest. I skipped my run because I thought I was going to meet with a family about re-homing a pug. No pug, no run. Grrr.

Tuesday Planned: Lactate Threshold 9 miles with 38 at LT
Tuesday Actual: Originally I had thought I would be done with POWER mid-March, so I had some tougher workouts planned for Tuesday mornings. Once they offered POWER for another session, I was all in. But clearly cannot do 9 miles with 4ish at LT after a POWER session. I had planned to do my 5 mile recovery run, but I was exhausted and actually fell back asleep after my shower, before work. Ooops.

Wednesday Planned: General Aerobic + Speed 4 Miles 8x100 m strides
Wednesday Actual: 4 miles with Toni. I apparently neglected to notice the strides we were supposed to do as well. Ooops. Then yoga. Some lovely stretchy yin yoga.

Thursday Planned: Endurance 10 Miles
Thursday Actual: 10 endurance miles. It was so beautiful out. What a perfect day for a double digit run.

Friday Planned: Recovery 4 miles
Friday Actual: 4 Recovery miles with Jordanne for the coffee run. This means I woke up in the 4s just to drink some coffee with friends before work. It was so hot, humid and muggy that I had to take a lot of walk breaks to keep my heart rate nice and low. After ten miles was a breeze, this was quite humbling.

Saturday Planned: Long Run Progression 13 miles, increase pace last 3 miles at LT
Saturday Actual: Yoga. A few weeks ago, I learned I can't run further than 4-6 miles before I teach yoga, because I'm such a creaky, tight muscled mess that I'm afraid I'm going to hurt myself. So I couldn't do my long run before I taught yoga. And then after there were thunderstorms and VERY warm temps on the forecast. I meant to do 4-5 miles just to make up some of my miles for the week, but Saturday got away from me.

Sunday Planned: Rest.
Sunday Actual: I had a terrible night of sleep, not going to bed until maybe 3:30am and tossing and turning until 8am when I finally got up. By the time I got up there wasn't enough time to run before Easter. I had thought I could go after, but I got stuck watching Kyle finish rigging a boat, which took 2.5 hours. aka the exact amount of time it would've taken me to do a 13.1 mile training run. Grrrr.

Total Mileage Planned: 45 miles
Total Mileage Actual:  18 miles. womp.

Tuesday, April 18, 2017

New Teen Books to Pick Up

I have been busy reading 3-4 books at a time to finish up my giant list of books to read for the Young Adult book committee I'm on for the state of South Dakota. Because of this, I haven't finished a book for a couple of weeks. GASP!

There have been so many amazing books come out over the last couple of months, so here is a short compilation of all the books I have sitting next to my bed, waiting to be dug into once May 1 hits!

Scar Island is by Dan Gemeinhart, and I'm always a sucker for his books. This one seems a bit edgier based on the description.

We Are Okay is the newest by Nina Lacour who is one of my favorite authors. I can't wait to dive into this one. It may be at the top of my list. :)

At the Edge of the Universeis the newest by Shaun David Hutchinson. His last book was insane and awesome, and I can't wait for this one.

The Best of Adam Sharp is by Graeme Simsion, author of The Rosie Project. While this isn't a teen book, it's the one adult book that is high up on my list!

Reviews of these books to come!