Brookings Half Marathon Training Race Week

Monday Planned: Race pace+speed 7 miles 4x100 strides, 2 miles @ HM pace
Monday Actual: Sick day.

Tuesday Planned: Recovery 5 miles
Tuesday Actual: A truly horrendous 3.61 mile run where I felt like death, had to stop several times to cough and hack up stuff, and ended up take excessive walk breaks to catch my breath from all the coughing. Basically that run race week to get you amped to hit your goals. :P

Wednesday Planned:  Recovery 4 miles
Wednesday Actual: Recovery 3.26 miles. My legs felt like death. Still gahhhh!!!

Thursday Planned:  Recovery 3 Miles
Thursday Actual: I opted for a rest day from running since my legs felt so terrible and I was starting to panic about it. POWER in the morning with a little less weight on the leg portions.

Friday Planned: Recovery+speed 3 miles 4x100
Friday Actual: 3.62 miles with strides and COFFEE!!

Saturday Planned: Brookings Half Marathon
Saturday Actual: Warm up followed by the Brookings Half Marathon

Sunday Planned: Rest
Sunday Actual: Rest

Total Mileage Planned: 35 Miles
Total Mileage Actual:  24.28 miles

Brookings Half Marathon Training Week

Monday Planned: GA+speed 6 miles 2 sets 6x100 strides
Monday Actual: 605 Strength + GA+speed 6 miles 2 sets 6x100 strides. So many strides. SO MUCH WIND. So much degrees (80, wtf).

Tuesday Planned: Recovery 4 miles
Tuesday Actual: Rest.

Wednesday Planned:  VO2 Max 9 miles 2x1200, 2x1000, 2x800 @ 3k-5k pace
Wednesday Actual: Recovery 4 miles with the 605 Group Run. I got to run with so many new friends! 

Thursday Planned:  rest 
Thursday Actual: VO2 Max 9 miles 2x1200, 2x1000, 2x800 @ 3k-5k pace. Round and round and round we went. So many laps at the track. 

Also I'm obsessed with my new watch face.

Friday Planned: Recovery 3 miles
Friday Actual: Recovery 3 miles at the coffee run, just 10 hours after our speed workout. Woof. 

Saturday Planned: Endurance 10 Miles
Saturday Actual: Endurance 10 Miles, followed by ALL OF THE BEVERAGES.

Then we spectated the Howard Wood Relays. And my legs felt so horrendous after running and then sitting on bleachers for hours called for legs up the wall before bed.

Sunday Planned: Rest
Sunday Actual: Rest and ALL THE YOGA CLASSES.  Vinyasa, myofascial release, and restorative teaching. Woop!

Total Mileage Planned: 32 Miles
Total Mileage Actual:  32.15 miles

Race Hard, Recover Harder--Recovery Week

Monday Planned: Rest
Monday Actual: Rest. Foam rolling and stick!

Tuesday Planned: Recovery 4 miles
Tuesday Actual: Another rest day. My quads were still really really tight and yucky feeling. More foam rolling and sticking, morning and evening.

Wednesday Planned:  Recovery 4 miles
Wednesday Actual: 90 minute massage and 3 mile run at the group run. Foam rolling after the run. Legs (quads) were super duper tight and fatigued still.

Thursday Planned:  rest 
Thursday Actual: 4 Miles with Toni!! Legs felt better, but still not 100%.

Friday Planned: Recovery 3 miles
Friday Actual: Recovery 4 miles. My legs FINALLY feel better. Phew. Followed by 30 minutes in recovery boots later in the morning. Review to come!

Saturday Planned: Recovery 5 miles
Saturday Actual: 

Sunday Planned: Rest
Sunday Actual: 6 miles with Toni followed by a very necessary epsom bath. It was so insanely windy for the run, I was so thankful that I didn't have a legit long run today. Uff da.

Total Mileage Planned: 16 Miles
Total Mileage Actual:  17.2 miles

Spring Half Marathon Training Week 12 Race Week

Monday Planned: Race pace+speed 7 miles 4x100 strides, 2 miles @ HM pace
Monday Actual: Spectating THE BOSTON FREAKIN MARATHON. I thought I'd run in the evening, but the torrential rains never did let up.

Tuesday Planned: Recovery 5 miles
Tuesday Actual: Travel day back to the 'dak.

Wednesday Planned:  Recovery 4 miles
Wednesday Actual: I was on pug mom duty, so I didn't have time to get in a run with the 605 group. 

Thursday Planned:  Recovery 3 Miles
Thursday Actual: 3 Solo recovery miles in the sunshine! Shorts and a tank even though it was still full of snow.

Friday Planned: Recovery+speed 3 miles 4x100
Friday Actual: Coffee run with 1 singular stride because Toni and I were rapid fire catching up on all things life since I hadn't gotten to run with her for over a week!!

Saturday Planned: 605 Half Marathon
Saturday Actual: 605 Half Marathon--Race report to come shortly!!

Sunday Planned: Rest
Sunday Actual: Rest. I had honestly hoped to do an easy 2-3 miles just because I've been missing so many runs this past month or so with my on again off again knee annoyance, but my body was so wrecked and sore that I didn't even want to move.

Total Mileage Planned: 35 Miles
Total Mileage Actual:  19.3 miles

Spring Half Marathon Training Week 10

Monday Planned: GA+Speed 8 miles 2 sets 4x150 strides
Monday Actual: 45 minute strength training session at 605 followed by some foam rolling torture.

Tuesday Planned: Rest
Tuesday Actual: 75 minute massage.

Wednesday Planned:  GA 7 Miles
Wednesday Actual: 3 miles at the group run.

Thursday Planned:  Rest
Thursday Actual: 1 hour Sanford POWER strength session + 4 GA miles with Toni after work. A couple of minutes of knee discomfort toward the end of the run.

Friday Planned: Recovery 3 Miles
Friday Actual: 3.5 miles of recovery in some insane wind and cold weather. Uff da.

Saturday Planned: Chilly Cheeks 5 mile Race, 10 Miles total
Saturday Actual: 8.5 miles including the Chilly Cheeks 5 mile race. So freakin' cold. Way to live up to your name Chilly Cheeks!

Sunday Planned: Endurance 10 Miles
Sunday Actual: Yoga. Toni and I had planned to do our long run, but it snowed. And snowed, and snowed. And blowed. And snowed some more. So a rest day it is.

Total Mileage Planned: 38 Miles
Total Mileage Actual:  19 miles

Spring Half Marathon Training Week 9

Monday Planned: GA 8 miles
Monday Actual: Strength training at 605 for 45 minutes. Foam rolling.

Tuesday Planned: Endurance 11 miles
Tuesday Actual: Rest

Wednesday Planned:  VO2 Max 10 miles, 2 sets of 2x1200, 2x800 @ 3k-5k pace Run pain free.
Wednesday Actual: Ran pain free! Did 3.5 with the group run, took it easy and the knee felt great. Thankfully.

Thursday Planned:  Rest
Thursday Actual: POWER session in the morning, easy 4 mile run with Toni after work. I wanted to try to flush out the soreness from the lift in preparation for the long run!



Friday Planned: Endurance 14 Miles

Friday Actual: Toni and I had Friday off, so we decided to do our long run then, so we could get it in together. We decided on 13.1 since I had missed that last week. To start out my knee felt a little off, and then was fine. Around a mile in it started bothering me, so we turned around and called it a day. It's a bummer but it'll be fine. Deep breaths.

Saturday Planned: Rest
Saturday Actual: Rest.

Sunday Planned: Recovery 4 Miles
Sunday Actual: Rest.

Total Mileage Planned: 47 miles 
Total Mileage Actual:  7.5 miles.

Spring Half Marathon Training Week 8

Monday Planned: LT 9 miles, 38 min LT
Monday Actual: 

Tuesday Planned: Rest
Tuesday Actual: 

Wednesday Planned:  Endurance 10 miles
Wednesday Actual: 

Thursday Planned:  GA+Speed 8 miles 10x100
Thursday Actual: 

Friday Planned: Recovery 5 Miles
Friday Actual: 

Saturday Planned: LR progression, 13 miles, increase pace last 3 at LT
Saturday Actual: 

Sunday Planned: Rest
Sunday Actual: 

Total Mileage Planned: 45 Miles
Total Mileage Actual:  

This week can best be summed up with: supposed to run all the miles, actually ran little to none of the miles.

I took an unplanned rest day on Monday. I had a giant mental block about the tempo run I was supposed to do. Especially solo. And my work schedule sucked as I was working Monday, Tuesday and Thursday nights at the library. Which means that all of my runs for the week would be solo, basically. Ugh. Not ideal during a week with ALL THE MILES. Tuesday came and I still couldn't bring myself to do it, and then winter appeared yet again, so at least I had a decent excuse to skip, I guess.

Wednesday finally came and it was time for the group run, and a run with Toni! And then she was running late, so I still ran solo, but it was speedy, and in shorts, and oh so lovely out, and we were running extra miles after yoga so YAY!



After yoga we headed out for more miles, and were enjoying a long hill when Toni suggested we run it again to add on more miles. I reluctantly agreed, and then. suggested to do a hard effort up it. If it's going to suck, why not get it done faster, right?

It went well, we continued on our run, and then about 5 minutes later I started having some pretty excruciating pain in my knee. The knee I've been having issues with since catching a piece of slick/icy road a few weeks back. It felt like I had a ton of pressure behind my knee cap. Yikes. I stood around for a bit and tried to run again. Nope. So I told Toni we might be hoofing it back to the store walking instead of running. Within a few blocks, I opted to try again. And it was fine, for about a third of a mile, and then it cropped up again, so I shut it down.

Thursday I made the decision to rest the remainder of the week. Ice, ibuprofen, making a conscious effort to not have my leg bent for long periods of time. Friday I had terrible pain in the BACK of my knee while I was at work. What the hell is going on?!?!? Friday night I epsomed bathed. Sunday I took a myofascial release class and found a super angry knot in my calves and a terrible tender spot that connects that calve to my knee, so fingers crossed I've been smart enough to get back to it! 

I'd much rather take a few days off of running because I think I should've instead of taking even more time off later, because I have to, but man, it still sucks!

Spring Half Marathon Training Week 7

Monday Planned: GA+Speed 6 miles 2 sets 4x150 strides
Monday Actual: I had a really rough day Monday. It was so bad that the thought of putting on my shoes and meeting Toni for a run after not seeing her and running with her for almost 2 weeks, still didn't sound fun. So I hung out with Kyle and recharged instead. 

Tuesday Planned: GA 3 Miles
Tuesday Actual: GA 4 miles. Tried out some new shoes and then had to turn around and change back into old shoes because they were hurting my feet so badly.

Wednesday Planned:  GA 4 Miles
Wednesday Actual: Birthday run with the BRF! 4 Miles! My knee was really cranky on the switchbacks, both up and down. PANIC!!

Thursday Planned:  Rest
Thursday Actual: GA with strides 4.23 miles. My knee felt a little bit wonky so I didn't do the full 6 I set out for.

Friday Planned: Recovery 3 Miles
Friday Actual: Rest. I got in for an emergency massage Thursday night after work, and I went right to bed after, and somehow managed to slip a rib out of place. I was up from 2am until 4:30am trying to find a position to sleep in to get it to right itself. It didn't happen, so I bailed on the run.

Saturday Planned: St. Patty's Day 5 mile + 1 Mile, 10 miles total
Saturday Actual: Race report's TBD but 9.5 miles total for the day.

Sunday Planned: Endurance 10 Miles
Sunday Actual: Endurance 10 miles with insanely consistent paces. Crazy.

Total Mileage Planned: 38 Miles
Total Mileage Actual:  31.81 miles

Spring Half Marathon Training Week 6

Monday Planned: GA+Speed 8 miles, 6x12 sec uphill, 6x100
Monday Actual: We had a blizzard roll through, so I got to spend some quality time with my husband instead of running.

Tuesday Planned: GA 5 miles
Tuesday Actual: The weather was still pretty crazy, and the roads were very icy but I rummaged out my 8 year old pair of yaktrax and managed to get in a little over 3 miles slipping and sliding around. 

Wednesday Planned:  GA 5 Miles
Wednesday Actual: GA 4.3 miles + GA 5 miles. I got in some miles during the group run, and then Chris and I went out for more miles after yoga.



Thursday Planned:  VO2 Max 9 miles, 6x1000 @ 3k-5k pace 
Thursday Actual: POWER Session 60 minutes + VO2 Max 9 miles, 6x1000 @ 3k-5k pace on a semi-shoveled track.

I had told myself prior to the workout portion that I would shoot for the 5k pace since there were some significant spots (aka the curves) of snow and packed down ice that would be slowly me down. So I was pretty dark excited to see my paces right smack dab in between my goal paces. Special thanks to Chris for maintaining the track so we could get in a track session outdoors!









Friday Planned: Recovery 4 Miles
Friday Actual: I woke up Friday morning and was soooo tired and sooooo sore. Uff da. I was so thankful for some recovery miles (and a mileage goal for the week that got me out the door for said recovery miles). Jessica ran a nice leisurely pace with me for 4.26 miles.

Saturday Planned: Endurance 12 miles
Saturday Actual: Solo long run, 12 miles after teaching yoga. So glad I taught in the morning because the city was a sheet of ice. I was excited to see what my long run pace looks like when the ground isn't covered by snow and ice. This is the first clear long run of the year!

Sunday Planned: Rest
Sunday Actual: .2 miles. I had planned to do a 5 mile recovery run to hit my 43 mile goal for the week, but my stomach had other ideas. I had a super angry stomach all day long, I attempted my run at 9pm and it just didn't happen. Oh well.

Total Mileage Planned: 43 miles
Total Mileage Actual:  38.12 miles

Spring Half Marathon Training Week 5

Monday Planned: Recovery  5 miles 
Monday Actual: Recovery  5 miles in our first day that felt spring like. Toni and I were basically giddy on the entire run. Total goofball runs with the excitement. Also we dressed alike without planning it which gets us an A+ to start the week.

Tuesday Planned: 5 miles with strides. 8x100
Tuesday Actual: 5 miles with strides. 8x100. Another day, another matching run. Hah. We got in some strides and the miles flew by.

Wednesday Planned:  GA 4 miles
Wednesday Actual: We actually snuck in 4.2 miles because I was really close to 120 miles for the month and I didn't want to short change myself. Ha.

Thursday Planned:  GA 5 miles
Thursday Actual: GA 5 miles, solo. Womp. We broke our identical streak because Toni had some stuff going on with her family and had to head back to WY. I was in such a big hurry (and was bummed I didn't have my buddy) so no picture after.

Friday Planned: Rest
Friday Actual: Rest.

Saturday Planned: GA 9 Miles
Saturday Actual: Long run 9 miles with Melissa. Toni was out of town, so Melissa and I met up for the long run. I was shocked by how many frozen icy/slick spots there were on the out portion. Neither of us was feeling great. Luckily once we hit the turn around, Melissa got some water to drink, we flew back toward the store on our way back.

Sunday Planned: Recovery 4 Miles
Sunday Actual: 4 recovery miles in all the wind.

Total Mileage Planned: 32 Miles
Total Mileage Actual:  32.71 miles