Week one of marathon training is done! Felt great but there is still a lot of work that needs to be done.
WEEK 1 DAY 1: 4 easy miles. This was my first run outside in a couple of days due to the snow and frigid temps- it felt good to finally go outside and run even though a part of the run was trudging through snow. pace: 8:12/time: 33minutes. a little quick, a little excited, high HR but took it easier on my other runs throughout the week. Shoes: Hoka Challenger ATR
WEEK 1 DAY 2: 5 easy treadmill miles. I have been becoming a fan of the treadmill lately. Netflix, music and hill intervals makes the miles fly by (kinda). After a 9 hour work day- I went straight to the gym on my way home and ran. pace: 8:36/43 minutes. Hoka Clayton 2.
WEEK 1 DAY 3: 3 on 3! 3 easy treadmill miles. I try and switch up the incline while running on the treadmill because outside it isn't always a 0.0 incline. The treadmill is good time to work on your form, using your arms, me personally I make sure my arms aren't crossing my body (which I do when I'm tired). Pace: 9:04/27 minutes. Adidas energy boost.
WEEK 1 DAY 4: then it was warm for my first workout of the training cycle! Started off with a warm up of 1.5 miles. Did some little dynamic stretching to open my hips up, high knees, arm and leg stretches. This workout called for 6 by 400 at 1:42 with 200 meter rest. The back half of the track had snow on it for about 80 meters. My spilts were (1:37, 1:33, 1:36, 1:36, 1:41, 1:35) My pacing was all over the place and I didn't know what kind of shape I would be in & I just wanted to ease into the first week of training. I took 200 meters rest in between intervals, & then warmed down for a 1.5 miles! 5.2 miles pace: 7:49/ 40 minutes. Nike Zoom Fly.
WEEK 1 DAY 5: it made sense for me to do a Friday long run since I didn't have work and had a crazy weekend schedule! I woke up early around 7 to go run outside because I thought the run wasn't starting until later in the morning. It was drizzling and when I went to go outside it was down pouring and windy and not good conditions to do a long run. I was thinking of ways to switch my schedule around to do my long run on Saturday and Sunday but it made sense to just bang it out on the treadmill. So 10 miles on the treadmill it was.........Brought my kindle with me and watched Grey's Anatomy (as always!) When I get halfway I was like basically checked out and texted my boyfriend to give me some motivation, took a Huma and got back into the groove and picked up the speed and changed the incline and those last couple of miles flew by! Took a little 30 second break when I hit an hour because gym treadmills suck. 10 miles. 8:42. 1 hour and 27 minutes. Hoka Clifton
WEEK 1 DAY 6: planned rest day. well worth it because I was so sore from my long run!
WEEK 1 DAY 7: finished the week off with a 4 mile run on the treadmill early Sunday morning! I woke up at 6:15 and was out the door, on the treadmill by 6:35 (I am not a morning person and I surprise myself sometimes!) Brooks Levitate.
OVERALL MILEAGE: 31.3 miles.
4 hours 27 minutes 325 feet.
Ready for week 2! Going to start incorporating strength training into my plan start next week!
run it kris.
I never really understood the concept of base training in high school (wasn't really running a lot of mileage so wasn't really needed) and even when I ran in college at Keene State. I would be very inconsistent with my running during the summer, show up to preseason and either get burnt out or injured. I was either getting stress reactions and really bad shin splints and my times suffered.
When I look back at my college times, there were some 5ks that I completely bonked on and some of the paces were slower than my marathon and half marathon PRs. When I decided to transfer, it was great for my running, mental health and my schooling. I hated running 5ks, but when I transferred I decided to run my first marathon. Have no clue what happened between May 2014 to September 2014 but it got me hooked on long distance.
I have been trying to run consistently for the last year and more often since October. I haven't been running a lot, about 30 miles average a week, but trying to run everyday. The first couple weeks of my training plan are easy miles and will help me build up my mileage. I'm using a variety of training plans and books. I'm using Runner's World Training Plan for Marathons- break 3:30. I'm also using my training plan that Team Philly Coach Ross had written for me, to keep me in line with what times I was running up to Philly Marathon 2016. For my workouts, I am looking at Hansons Marathon Method beginner marathon plan. Advanced mileage is upwards 60+ miles, and I am not sure if my body is willing to handle that! Majority of the time, I will be following the Runner's World plan which is 16 weeks, includes easy miles, GMP (goal marathon pace), intervals with 400s, 600s, 800s, 1k, 1200s, hills, and long runs up to 22 miles (eek!) weekly mileage were be anywhere from 33 miles up to 52 miles. I will be making sure I am lifting as well and doing lots of core, arms, squats and everything to strengthen my hips!
So tomorrow Monday January 8th, 2018 starts the day when I start up New Jersey Marathon training!!! Thank goodness it will be 32 degrees :)
Two years ago, I had really big goals for Pocono Marathon. I wanted to run sub 3:20 when my PR was only 3:53. I knew I had a big PR in me, but that big?! I was young, stupid and naive! Sub 3:20 is a big goal of mine, but like many things, marathoning takes time. It's not something you can keep doing every weekend to get a better time! Pocono marathon was hard for me, the training went well but the course did not. Those hills. Those downhills, were killer! My thighs and calves were not prepared, I seriously considered dropping out but I wanted to finish. It wasn't going the way I wanted to go- but I still managed to PR'ed. 3:46 & change. My body had never been that beaten up from a race before. I figured I would just go down in distance and race a couple halfs-but was somehow persuaded to do Philly Marathon 2016.
I am going to try and be consistent with my blogging. It helps me be more accountable for officially being FULLY vegan and keep on top of my training for Pocono Marathon in May! So much has happened since I last posted.
I am excited to start training for Pocono Marathon in which I have three goals:
A Goal: 3:15
B Goal: 3:20
C Goal: 3:30
My coach has be doing a lot of mileage in February and I am so excited to take on the challenge! I believe the most mileage I have done in a week is about 50 miles and I will be peaking at 70 miles!
Oiselle has a #RunLoveChallenge in which we pick a partner to keep us accountable for a certain goal my partner, Samantha and I are both training for a May Marathon in Philly. Our goal is to do the dirty dozen and ab work! Check this killer ab workout here:
5+ weeks later, I am still not running. nothing on the MRI, bone scan shows activity on the opposite foot that is hurt "suggesting degenerative joint disease" but that still doesn't explain why my left foot is either throbbing to where it hurts just sitting down or barely hurts me when I go for a light jog (oops!)
So my sports medicine doctor said 5 more weeks. No stress fractures on the MRI or anything that really stood out to him so he concluded a bone bruise from overuse and told me to not run for another 5 WEEKS. 5 weeks. I have already not ran for a month now. that will be over 2 months. Injuries could be the most frustrating thing for a runner.
I was mad for a while (still kinda am) but I can't feel completely bad for myself when I can strength train, swim and bike and keep my fitness up as much as possible. I will have to ease my way back into running and be very careful about the pounding on my body since I run on concrete the majority of my runs. Im looking forwarded to my summer class being done, and having more time to cross- train!!!
May not be running but still treated myself to a cute Oiselle Flowy Tank in punch color :) Super cute and super comfy to casually wear around and hopefully run in soon! I also got a free trial sample of KT-Tape from Runner's World magazine! looking forwarded to trying it with my foot to see what all the praise is about!
head up, wings out
haven't posted in about 6 months- and a lot has happened in that time. I finished up my first year at Drexel (wooooo!) I also ran my first ever Broad Street Run in my hometown, Philly! I ran it in 1:11:47 (7:10 pace) but was clocked in at around 1:12 cause I took a potty break around mile 3 (Nuun keeps me hydrated but also makes you pee a lot too).
That is the last race I did before i decided to take some days which turned into weeks and an almost a month because of ankle/foot pain. I took a week off just to see if it would get better but it didn't got a x-ray done, nothing broken! but had to get an MRI to see if it is a stress fracture, and waiting on results until next Monday. I was going to do Philly Marathon in November for the second time but this injury has set me back and decided it was best not to train for a marathon after a stress reaction/ or possibly fracture. I will be doing the half in Philly hoping for a sub 1:40 and then doing Pocono Marathon in 2016 and qualify for Boston 3:35 (8:12 pace).
Officially part of Oiselle Volee so excited to start racing again- with an awesome women's clothing line! My boyfriend got me a Kara Goucher spike bag and a Oiselle fly necklace for my birthday just in time for Oiselle Volee :)
heads up, wings out.
supposedly it takes 30 days to break a habit, and I do believe that, it took me about 30 days to get adjusted to not eating dairy, and then I ate one of my favorite foods from Trader Joes: Powerberries ( acai, pomegranate, cranberry blueberry dark chocolate wonderfulness and.... dairy). I was not happy with myself, nor was my stomach. I get so torn thinking about ice cream, cheese and a big glass of milk. But I realize what I eat in the morning impacts what I crave later in the day, I need to have a protein, grain packed breakfast and I don't crave the fat dairy taste. Then when people ask, "are you lactose intolerant?" and I say "no, i just don't eat dairy" then I usually explain my logic: it is a genetic mutation to be tolerant to milk, we are the only mammal that drinks milk and dairy after infancy AND from a different mammal. Dairy cows are forced to produce 300% more milk and when their utters get infected they are set off to be killed for meat.
but it is only week one. I've been re-writing my notes and actually running! yesterday I ran approximately 5 miles, in about 43 minutes I think? my shoe laces hate me they love to get untie in the middle of my run...multiple times. I need zip ties or something!
this whole write a post everyday is failing miserably and i just started class, so i am trying to write everyday because i will be in more of a routine like with my running. I ran 3 miles yesterday, two on the new treadmills at school (yay!) and 1 on 1/12 lap track which stinks, but got my legs moving a little bit. Saturday was weak, I ran 2 miles at the gym.