F^3 Lake Half Marathon Training Week 4

Week of December 11-17


Monday Planned: Recovery 6 miles
Monday Actual: Recovery 3.5 miles. It was so windy and freezing that we cut it a little short. Brrr.

Tuesday Planned: Rest
Tuesday Actual: Rest.

Wednesday Planned: General Aerobic + Speed 8 miles 6x12 sec uphill, 6x100 strides
Wednesday Actual: General Aerobic + Speed 8 miles 6x12 sec uphill, 6x100 strides; split into 4 miles before yoga and 4 miles after yoga.

Thursday Planned: VO2 Max 9 miles 6x1k @ 3k-5k
Thursday Actual: Toni was out of town, so I recruited a newish running buddy to keep me company for some miles. I thought asking her to run 9 miles in the evening AND do a workout would be too big of an ask, so I settled for company. Due to freezing rain with 3 miles to go, we shaved off one of the miles for 8 total. Brr.

Friday Planned: General Aerobic 4 miles 
Friday Actual: I had every intention of doing the coffee run on Friday but my stomach was angry much of Thursday and all of Thursday night so I opted to rest.

Saturday Planned: Endurance 12 miles
Saturday Actual: Toni and I decided to flip flop long run days.

Sunday Planned: Rest
Sunday Actual: Endurance 12 miles; one of the best long runs ever (despite some continued stomach distress, grrr...)

Total Mileage Planned: 38 Miles
Total Mileage Actual: 31.7 miles. Bummed to be a little short, but thrilled with this kind of weekly mileage mid-December!

Banquet 10k Race Goals + Maintenance Week

I took a brief poll on instagram the other day because I couldn't decide whether to run the 10k or the 5k on Thanksgiving. It's going to be so nice here, so I think I was excited when the vote swung to 10k. But then I had to think of a time goal. I want to run a hard 10k, but I'm not really sure what that'll look like. I haven't raced a 10k well in 3.5 years, so we'll see what that ends up looking like, but I'd like to be in the 8:30-8:40s for pace.

Maintenance Week November 13th-19th

Monday: Rest. I had plans to run with Toni after work, and then she was sick. And by the time I got home, I just couldn't get myself off the couch to go solo.

Tuesday: I had a horrible night of sleep Monday night and a run sounded miserable. Off to a great start this week! [sarcasm font]

Wednesday: Group run at 605 with company from my BRF. We're on the no-plan plan this week so we were thinking 3-4. I love when we do that, because we always end up going on the longer range. 4 miles done followed by yoga.

Thursday: Toni and I met up after work for some more miles. Since I didn't run Monday or Tuesday we opted for six, and I love how nbd 6 milers feel nowadays. That used to be a legit long run! #progress

Friday: Up and at em at 4am to make it to the coffee run for 4 miles and all the coffee after. Best way to start the day!

Saturday: Yoga at the brewery!

Sunday: 9 mile long run on the most beautiful winter day. If it could stay in the 30s with no snow or freezing rain or ice, I would love running a million times more!!

Total miles: 23.13 miles. Not quite the 25 I had as a goal, but pretty darn close!

Maintenance Training Week 7

Week of July 3-9

Monday: I had Kyle convinced to join me on his bike for 2-3 miles to accompany me after work for my run. And then I stepped outside, and could barely breathe. So we scrapped the run instead. And ate ice cream out of the carton. Perfect race eve fuel. Duh.

Tuesday: Lennox Firecracker 5k. Had planned to get in 6 miles for the day and got in 3.13 and not a step more. I did walk a good mile afterward just trying to get my heart rate to come down.

Wednesday: It was so hot and humid that I convinced my yoga class to do yoga inside instead of on the beautiful deck, and I skipped my run. So hot, so cranky. We did a lovely 60 minutes of yin stretching inside.

Thursday: And after a few days of hades level temps, I finally vowed to start running in the morning. Thank goodness. I ran from my house and met Toni about a mile in to the run, we did 3 miles together and then I headed home for 5 miles total.

Friday: Back to POWER. I was sweating my ass off in the middle of our warm up. So that's embarrassing. We had a week off, so I knew I'd be sore, so I made myself take a really easy 2 mile jog after to flush out my legs a bit.

Obsessed with my new Oregon Track Club tank.

Saturday: We had our first long run in quite awhile. We had planned for 6-8 and knocked 8 out of the park. My stomach was a little iffy on the final mile, but it felt really good otherwise. Our splits were insanely even and it was great to have my running buddy back!

I taught a 60 minute yoga class after with lots of hip openers because I realized I couldn't demo any warriors or lunges without opening my hips. Oops.

Sunday: Rest. Sweet sweet rest. And core work. But mostly rest.

Total Mileage: 20.2 miles

Maintenance Training Week 4

Week of June 12-18

Monday: Monday night I went to the June 5k series even though I did not want to run, I wanted to go home and eat ice cream directly out of the carton. I did a two mile warm up followed by a short 5k (3.01 miles).

Tuesday: Tuesday morning I taught a 30 minute yin yoga class, and ran two miles after. It was so hot and humid my recovery run took a year to finish. So much walking in the walk/run that it could be considered walking with a dash of running throw in.



Ollie and I did some core work together after.

Wednesday: I wanted to run some extra miles before the group run on Wednesday, but my stomach had other ideas. I waited it out and managed to get in 3 miles with Molly who was in town to visit from FL! And a full house for yoga after.

Thursday: I made my way out to Good Earth after work. I was so thankful that Sally was there to go to the less insane loop of the trail to get in some miles together. It was so muggy. Uff.

Friday: 60 minutes of POWER at Sanford to start the day at 5:30am. Followed by my first "long" run since Brookings. I was hoping for 6-8 miles, but with the trillion percent humidity I opted for six. My legs felt pretty tired from lifting, and I drank about 24 oz of water during that hour run.

Saturday: REST. Five days in a row of running, my legs were ready for a break.

Sunday: Recovery run in cooler temps (finally!). Felt effortless and I wanted to run forever, but I had to get to work. Managed to run through the carnival as they were taking down the rides, which was kind of fun to witness.

Total Mileage: 23.26 miles

Maintenance Training Week 3

Week of June 5-11

Monday: I took a rest day. It was my mom's birthday and a million degrees out so Kyle and I went out to dinner to celebrate her, and then spent time together after spending the weekend apart.

Tuesday: Tuesday morning I LED my very first group run! Wahoo. The new yoga and cycling studio that just opened in town wanted to add a run and flow so I was super excited to take the lead on it. I had originally planned to get there super early to run 2-3 miles before but I wanted to make sure I knew how to set up my music with their sound system and figure out how to lock up while someone was there to show me! I did two miles with two of my friends and one of their pups. For future Tuesdays I hope to get there early to get in 5 miles total.

After the run we did a 30 minute yoga class. You know what's hard? Teaching a 30 minute yoga class! Sixty minutes never seems like enough time so 30 minutes was almost impossible!!

Wednesday: My BRF surprised me by coming home a day early to come yoga and the group run. Naturally we were dressed identically without any pre-planning other than, on Wednesdays we wear pink. The miles flew by and it made me realize I missed her even more than I originally thought! We did 3 miles followed by 60 minutes of HOT deck yoga. So warm. There's a reason I don't practice heated yoga. Woof.

Thursday: I had planned to do an awesome yoga class with a well-renown yogi/doctor and then I was going to do a trail run/walk/hike to get in some miles for the week, and then by the time work was over, I just wanted to go home and go to bed. I went to bed at 8pm. :/

Friday: I was up bright and early for the return of POWER. 60 minutes of lifting and dynamic moves later I was ready to start the rest of my day. Man I love power.

Saturday: Thanks to the heat wave I had zero desire to get out and run. Originally I was going to do a 10k/5k, but decided early on in the week that record heat probably wasn't the best time for me to race. Then I was going to volunteer for the race but I was still exhausted from the pug being sick earlier in the week.

Sunday: I convinced Kyle to head out for a bike ride with me, it was so roasty toasty I was thankful I had a reason to skip my run. We biked 20 miles and have the sore butts to prove it!

Total Mileage: 5 miles running, 20 miles biking

Maintenance Training Week 2

Week of May 29-June 4

Monday: 4.2 miles of trail running/hiking bliss. It was so toasty and it's been so long since I've run on the trails. Pure magic.

Tuesday: 3.04 recovery miles. Checking out out a route for next week's run+flow! Followed by a 45 minute cycle class. Uff da.

Wednesday: My legs felt like shit and my body felt dead, so I cut the run to two miles, followed by deck yoga.

Thursday: The world's longest and most amazing massage. 2.5 hours of bliss and 4 out of place ribs.

Friday: Rest day.

Saturday: 2 mile warm up followed by the PurpleStride 5k. Super easy warm up, because it was roast toasty!

Sunday: I wanted to run when I woke up, we stayed overnight in Omaha and were right next to a cute bike/running path, but it was record high heat all weekend, and I could not do it. Blech. So instead I did one hour of yoga at Yoga Rocks the Park in the pouring rain.

Total Mileage: 14.3 miles

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.

Brookings Half Training Week 7

Week of April 3-9
Monday Planned: General Aerobic + Speed 8 miles 2 sets 4x150 strides

Monday Actual: 8 miles with Toni. I felt TERRIBLE during the run, so we scrapped the strides. I couldn't tell if I was on the verge of getting sick or what, but I couldn't breathe while I was running. After the run I realized that I had a rib out of place, and it was effecting my breathing. Ugh. NOT FUN. At one point my heart rate was 189 (my max is 192/196). Needless to say, there were some walk breaks. Thank goodness for Toni.

Tuesday Planned: Recovery 5 miles 4x100
Tuesday Actual: Tuesday I still didn't feel well, I woke up way early to go to POWER at 5:30am. My chest was hurting, and I felt sick, so I went home to rest. I finally got my epsom salt bath in that I've been planning every single day.



Wednesday Planned: Long Endurance 10 Miles
Wednesday Actual: Since we were racing this weekend, we decided to get in our long run on Wednesday night. We went the unconventional route by doing 4 miles before yoga, and then another 6 after. Second yogathalon COMPLETE.

Thursday Planned: Rest

Thursday Actual: Sweet sweet rest. Oh rest, how I love thee so. I spent a good amount of time foam rolling and sticking.

Friday Planned: Recovery 4 Miles 4x100 m strides

Friday Actual: Toni convinced me to wake up in the 4s to do the weekly coffee run. Since it was pitch dark, we did 4 mile recovery with no strides.

Then, there was coffee!

Followed by more foam rolling, sticking and RAD rollers before bedtime. Race Day ready!

Saturday Planned: Chilly Cheeks 5 Mile + Warm up/Cool Down
Saturday Actual: Toni and I arrived super early to get in a 2 mile warm up. I did some warm up drills, saw the 10 miler off, and then stood around forever. Maybe a super early warm up is a bad idea.

Then we had the Chilly Cheeks 5 mile race. Race report to come!

And had planned to do 3 miles of cool down after, but I wanted to cheer on my friends running the ten mile and then it took quite some time for the awards to get started, so 70 minutes after I'd finished running I was freezing and very tight, so I opted to skip my cool down. I did spend a lot of time running around the finish line, so surely that counts for something, right?

Sunday Planned: Recovery 5 miles 4x100
Sunday Actual: 5.3 miles of hiking out at Good Earth State Park. Gorgeous.

Total Mileage Planned: 41 miles

Total Mileage Actual: 34.4 miles

Weekly Training Recap

I really started working on my additional observation requirements for yoga teacher training so I spent a LOT of time in the yoga studio, but not practicing.

Wednesday I got in a run at our group run. A hillyish 2.2 miles.

Followed by a fun and challenging flow at the store.

Saturday yoga goddess MC Sweet was her for our last weekend of training and she killed us in a 90 minute flow. I was sick on Thursday and Friday so it was especially hard. But so so great.

We ended the day with an hour long yin class. Magical.

Sunday we kicked off with a two hour power class. I have never worked so hard in a class in my life. We had only our body heat in the room and we fogged the mirrors up completely. Yoga puddle.