My favorite local running store, 605 Running Co. recently announced a brand new spring half marathon for Sioux Falls, SD! I'm so excited because we *need* a spring half around here. Even more excited is that it fits really well into my training program, so I get 3 shots at running a fast half marathon this spring. YESSSS!
It sounds like the race field will be limited since it's the first time doing the half, so make sure you sign up ASAP! I'll be there!
More information about the race and an option to sign up can be found here: https://www.run605.com/upcoming-events.html
**I'm not getting paid to promote this event, but I'm an avid supporter of all things running in Sioux Falls, and especially 605 Running Co.**
Friday, January 12, 2018
Thursday, January 11, 2018
Reflecting on the Training Cycle
Leading up to the Brookings half marathon, I really thought our training cycle had been an A+. When I was weeks from the Twin Cities 10 mile, I started doing some comparisons of that cycle vs this one to get my brain to that place mentally to prove I could hit my goal times. I was astounded to see so many missed runs, especially early on in training. Essentially I did an 8 week base building schedule followed by a 12 week training plan, so it makes sense that some runs would be missed over a 5 month span :P but still. The 4-5 weeks leading up to Brookings were stellar so maybe that's where the skewed perception came from.
From January to race day in Brookings, I ran about 359 miles. In those miles, I ran 7 long runs (10+ miles consecutively), including 2 half marathon races. One raced, one done as a long run. I had three 20-24 mileage weeks, three 25-29 mileage weeks, and two 30-34 mile weeks. In these weeks I averaged 18.73 miles/week. I ran just over 100 miles during the month of April with 104 miles, otherwise my monthly mileage ranged from 41-90. I averaged 77 miles/month.
Our TC10 training started mid-July. From July until race day, I ran about 378 miles. Slightly more mileage, but in 2.5 months less time! I ran 11 long runs (including 8 milers as our plan had us starting with 8's for a ten mile training cycle). Additionally I ran another 8 runs of 8-10 miles for mid-week distances, for 19 long runs over that period of time! I had five 20-24 mile weeks, one 25-29 mile weeks, four 30-34 mile weeks, two 35-39 mile weeks, and one 40+ week. I averaged almost 32 miles/week.
I ran over 100 miles for July, August, and September ranging from 112-141 miles for those hot and sweaty months. Barf. I averaged 125.68 miles per month.
Leading up to the half in Massachusetts in November, I didn't really follow a plan; I raced a lot of 3 miles and a 5k, so there was a lot of speed work, and just one long run of 11 miles. Despite not really training specifically for the half marathon distance, and just getting in miles, I still ran 10 seconds per mile faster than I did for the Brookings race in May.
Looking back at these training cycles, it's clear that the more mileage I do, on as consistent basis as possible is what sets me up best for success on race day. One of my big goals for 2018 is to not skip long runs! It's the one run a week that I can find 100 excuses for. But as 2017 was wrapping up, I really found myself looking forward to them. Perhaps I'm turning over a new leaf. Stay tuned!
From January to race day in Brookings, I ran about 359 miles. In those miles, I ran 7 long runs (10+ miles consecutively), including 2 half marathon races. One raced, one done as a long run. I had three 20-24 mileage weeks, three 25-29 mileage weeks, and two 30-34 mile weeks. In these weeks I averaged 18.73 miles/week. I ran just over 100 miles during the month of April with 104 miles, otherwise my monthly mileage ranged from 41-90. I averaged 77 miles/month.
Our TC10 training started mid-July. From July until race day, I ran about 378 miles. Slightly more mileage, but in 2.5 months less time! I ran 11 long runs (including 8 milers as our plan had us starting with 8's for a ten mile training cycle). Additionally I ran another 8 runs of 8-10 miles for mid-week distances, for 19 long runs over that period of time! I had five 20-24 mile weeks, one 25-29 mile weeks, four 30-34 mile weeks, two 35-39 mile weeks, and one 40+ week. I averaged almost 32 miles/week.
I ran over 100 miles for July, August, and September ranging from 112-141 miles for those hot and sweaty months. Barf. I averaged 125.68 miles per month.
| Brookings | TC10 | |
| 20-24/week | 3 | 6 |
| 25-29/week | 3 | 1 |
| 30-34/week | 2 | 4 |
| 35-39/week | 0 | 2 |
| 40+/week | 0 | 1 |
Leading up to the half in Massachusetts in November, I didn't really follow a plan; I raced a lot of 3 miles and a 5k, so there was a lot of speed work, and just one long run of 11 miles. Despite not really training specifically for the half marathon distance, and just getting in miles, I still ran 10 seconds per mile faster than I did for the Brookings race in May.
Looking back at these training cycles, it's clear that the more mileage I do, on as consistent basis as possible is what sets me up best for success on race day. One of my big goals for 2018 is to not skip long runs! It's the one run a week that I can find 100 excuses for. But as 2017 was wrapping up, I really found myself looking forward to them. Perhaps I'm turning over a new leaf. Stay tuned!
Wednesday, January 10, 2018
F^3 Lake Half Marathon Training Week 7
Week of January 1-7
Monday Planned: GA + Speed 8 miles 2 sets 4x150
Monday Actual: GA 8 miles. It was -17 with the windchill, and I thought I was actually going to die out on the trail once my sweat froze. The trail was super snowy, so we just focused on 8 miles with no pick ups. Good enough on a legit winter day like that!
Tuesday Planned: Rest
Tuesday Actual: Spent the day being my dad's uber driver and emotional support companion as he had cataract surgery. And then I went to work. It was actually nice enough to run in the middle of the day. I think we went over zero degrees for the first time in over 80 hours! yaaaaaaaas.
Wednesday Planned: General Aerobic 7 miles
Wednesday Actual: 6.5 General Aerobic miles. We kind of ran out of time to get in the full 7, as we did some miles before the group run, and I have to be back early enough after the actual group run to change out of 17 layers of clothes so I don't freeze to death while teaching yoga.
Thursday Planned: LT 10 miles middle 5 at LT
Thursday Actual: Woof. This was a challenge. We did a 3 mile warm up, and it was cold. -1 I think, but I maybe should've wore warmer tights. I decided we should do our tempo miles by effort and not worry about pace as there was significant snow and ice on the route still. So thankful that was the game plan. We had to run on the road for a huge section as there was a foot of snow drifted on the entire sidewalk. Kudos to those cars that moved over into the other lane when they saw us coming. Giant middle finger for those vehicles that opted to let us jump into said snow drift instead of getting over. Toni struggled a bit during the tempo miles as she's been feeling under the weather, but I felt like the energizer bunny go go go-ing. Then during the cool down miles, I wanted to take a nap, but Toni kept my brain from thinking about being done by telling me all the stories. We're stronger together. FO SHO.
Friday Planned: Recovery 3 miles 4x100
Friday Actual: We opted to skip the coffee run because the forecast was -17 and that's too cold. And then I woke up early because of my husband's incessant snoring and it was -4. I was so annoyed. As the day went on I was so incredibly sore that I was okay skipping the run.
Saturday Planned: Endurance 10 miles
Saturday Actual: Due to the cold weather and wind, we opted to move our long run to Sunday.
Sunday Planned: Rest
Sunday Actual: 10 miles endurance after work. We traipsed 10 miles around town after I got done working. It was good, the miles flew by, and we were barely wearing any layers, because IT WAS POSITIVE DEGREES OUT. yaaaaas!
Total Mileage Planned: 38 Miles
Total Mileage Actual: 34.6 miles
Monday Planned: GA + Speed 8 miles 2 sets 4x150
Monday Actual: GA 8 miles. It was -17 with the windchill, and I thought I was actually going to die out on the trail once my sweat froze. The trail was super snowy, so we just focused on 8 miles with no pick ups. Good enough on a legit winter day like that!
Tuesday Planned: Rest
Tuesday Actual: Spent the day being my dad's uber driver and emotional support companion as he had cataract surgery. And then I went to work. It was actually nice enough to run in the middle of the day. I think we went over zero degrees for the first time in over 80 hours! yaaaaaaaas.
Wednesday Planned: General Aerobic 7 miles
Wednesday Actual: 6.5 General Aerobic miles. We kind of ran out of time to get in the full 7, as we did some miles before the group run, and I have to be back early enough after the actual group run to change out of 17 layers of clothes so I don't freeze to death while teaching yoga.
Toni gets the most amazing snowflake lashes, and I'm hella jealous. Mine melt as soon as I stop running. Rude.
Thursday Planned: LT 10 miles middle 5 at LT
Thursday Actual: Woof. This was a challenge. We did a 3 mile warm up, and it was cold. -1 I think, but I maybe should've wore warmer tights. I decided we should do our tempo miles by effort and not worry about pace as there was significant snow and ice on the route still. So thankful that was the game plan. We had to run on the road for a huge section as there was a foot of snow drifted on the entire sidewalk. Kudos to those cars that moved over into the other lane when they saw us coming. Giant middle finger for those vehicles that opted to let us jump into said snow drift instead of getting over. Toni struggled a bit during the tempo miles as she's been feeling under the weather, but I felt like the energizer bunny go go go-ing. Then during the cool down miles, I wanted to take a nap, but Toni kept my brain from thinking about being done by telling me all the stories. We're stronger together. FO SHO.
This is the angle that I need to crane my neck for you to maybe see the snowflake lashes that only exist on my left eye. No it didn't work, yes it made for a comical photo.
Friday Planned: Recovery 3 miles 4x100
Friday Actual: We opted to skip the coffee run because the forecast was -17 and that's too cold. And then I woke up early because of my husband's incessant snoring and it was -4. I was so annoyed. As the day went on I was so incredibly sore that I was okay skipping the run.
Saturday Planned: Endurance 10 miles
Saturday Actual: Due to the cold weather and wind, we opted to move our long run to Sunday.
Sunday Planned: Rest
Sunday Actual: 10 miles endurance after work. We traipsed 10 miles around town after I got done working. It was good, the miles flew by, and we were barely wearing any layers, because IT WAS POSITIVE DEGREES OUT. yaaaaas!
Total Mileage Planned: 38 Miles
Total Mileage Actual: 34.6 miles
Tuesday, January 9, 2018
Weekly Reads: Auma's Long Run
I don't know why there are so many middle grade books about running, but I'm not mad about it. I had heard good things about Auma's Long Run
, and despite it being historical fiction, I was really interested in reading more about the AIDS epidemic within the Kenyan village. This is a must read!My rating: 3.5 stars
Summary from goodreads:
In her small Kenyan village, she's a track star with big dreams. A track scholarship could allow her to attend high school and maybe even become a doctor someday. But a strange new sickness called AIDS is ravaging the village, and when her father becomes ill, Auma's family needs her help at home.
Soon more people are getting sick -- even dying -- and no one seems to know why. Now Auma faces a choice. She can either quit school and go to work to support her struggling family...or leave her loved ones behind to pursue her own future.
Auma knows her family is depending on her. But leaving might be the only way to find the answers to her questions about this new disease.
Monday, January 8, 2018
2017 By the Numbers: 2292.53
Miles ran: 1108.15
Miles past my goal: 108.15
Miles away from last year's mileage: 509.25+
Miles per week average: 21.31
Weeks of 40+ miles: 1
Weeks of 30+ miles: 12
Weeks of 0 miles: 1
Weeks of 40+ miles: 1
Weeks of 30+ miles: 12
Weeks of 0 miles: 1
Miles per month average: 92.35
Months with 100+ miles: 6
Months with 100+ miles: 6
Time spent running: 191 hours, 27 minutes, 50 seconds, just shy of 8 full days running.
Average Miles per Run: 5.86
Favorite Race: Twin Cities 10 Mile was phenomenal.
Least Favorite Race: The Wage Hope 5k for pancan. It was such a phenomenal day to raise awareness and funds for pancreatic cancer research and treatment, but it felt on the weekend of the first birthday of mom's without her, I was an emotional wreck, and then I wanted to run well in her honor and it was a million degrees with a trillion percent humidity. Uff.
Highest Mileage Month: August 140.66
Lowest Mileage Month: February 41.8
Marathons: 0
Half Marathons: 5
10 mile: 1
8 mile: 1
10K: 1
5 mile: 1
4 mile: 1
5K: 3
3 mile: 4
3 mile: 4
1 mile: 0
PRs accomplished: 0, slowly whittling down the times though!
Pairs of shoes purchased: 5
Pairs of shoes purchased: 5
Hotel nights booked: 2 for TC10, 5 nights in San Antonio (but luckily that was a work trip for Kyle that I tagged along with), so 7 total!
Flights taken: Dallas, San Antonia, and Boston 3!
Race road trips taken: 1 to Twin Cities 10. Brookings was barely a road trip.
Number of runners met: Countless.
States crossed off my "run a race in every state" list: 1! Massachusetts!
Awesome Race Photos garnered: Tons.
Number of sub 4 crash and burn attempts: 0
Number of times I was proud of my racing efforts: Chilly Cheeks 5 mile, Brookings HM, 3 Parks and Rec 5ks, TC10, the OceanView Half and the thanksgiving day 10k. 8!
Number of times Kyle ran with me: 0
Friday, January 5, 2018
2017 Goals Check In
Running
Life
Yoga
- Run 1000 miles. 1100+ YAYZIES! This is legit the goal I'm most proud of.
- Run a Sub 2:05 half. YAY! finally. First time since 2014!
Run a Sub 2 hour half. Not this year, although I did frantically search for a midwest half in late November/early December. Spoiler alert: there are none.- Run a sub 25 minute 5k (I'd take under the 8:02 pace if the course is short, I'll probably do the summer Parks and Rec 5ks again, and they are always short!). YES! Sub 8 pace for a short course 5k on 10/9/17! And a sub 25 5k for the Trick or Treat race!
Life
Rescue another pug. Sniffle sniffle. Nope.- Read 175 books.
- Eat breakfast more. YES!
Cycle 500 miles. Oh, no no no, not even close.
Yoga
- Find an additional yoga teacher opportunity and partnership that I'm excited about. YES! I started doing a run and flow at a new yoga studio in town. I can't wait for the weather to be nice again to start it back up!
- Handstand! Progress not perfection.
30 day sadhana.I may have forgotten that this was even a goal. Oops.- Minimalist Challenge. YES! I purged so much stuff, giving away, throwing away, and selling.
Thursday, January 4, 2018
2018 Goals
I love me some goals, probably because they go hand in hand with data, and I obviously love me some data. I've been thinking about my goals, specifically running goals and wanted to put them in writing to reference throughout the year.
Running
- Run 1400 miles.
- Run 100 miles each month.
- Run a Sub 1:55 half.
- Run a marathon PR. (EEPS!)
Life
- Rescue another pug.
- Read 150 books.
- Do a check in with a nutritionist to reign in my fueling for BIG RUNNING GOALS.
Yoga
- Re-establish my meditation practice.
- Take 1-2 trainings toward my 500 hour certificataion.
Subscribe to:
Posts (Atom)