WOD: Back to Run, Back to Reality
A little Soul to Soul throwback for you!
I got a face full of bully tongue after workouts today.
I am back to running today with a hot 2.5 miler in 24 minutes.
I ran when it was 78-80 degrees and although I love this hot-as-heck, clothes sticking to your skin temperature, it’s still not something I’m used to when I run.
I was a hit at pacing too: 9:24 for the first mile and 9:47 for the second mile. Quite a disparity, no? ;D
Considering that after the Marine Corps Marathon, I was crying about my knee and couldn’t run for a month, I’m ELATED to be running any distance exactly one week and two days from the Fargo Marathon.
Even though I know it’s only been a week, I didn’t feel super strong during my run and I’m looking forward to that buzz.
My second workout was another Hot Power Fusion yoga class and it felt great because the room feels extra hot with the temperature outside.
I’m going to class every day this week - my greatest hope is that yoga keeps protecting me from being sidelined from an injury as I jump back into marathon training.
I’m experiencing some tension in my left hip and I’m trying to work on fixing this imbalance by holding poses for longer on that side - I feel like a total beginner in my classes again! :)
A Running Sabbatical
Nigel “makes” his bed by pawing at sheets or blankets before he plops down - somehow this afternoon he managed to wrap himself up into a bully burrito.
Some dogs ride skateboards and surfboard and rocking horses - my baby winks at you. :)
This ridiculous sweet pup. I will be joining Nigel in supreme laziness for the rest of the week while I take a one week sabbatical from running.
Frankly, I’m itching to run again. After the Marine Corps Marathon, I had a lingering knee injury that didn’t go away and a lot of pain - this Monday, I was walking funny but I was shocked by how quickly my body was healing.
I wanted to go to hot yoga today. I wanted to start a new exercise regimen.
I wanted to start base-building for my next marathon - but I don’t fear rest even if it’s hard for me to take this week off.
Highlights from my training plan for the Fargo Marathon:
- I ran a total of 370.68 miles starting right after the Goofy Challenge (including races).
- I completed a total of 47 hours of hot yoga.
- I completed two 20 mile long runs.
- I did a ton of speed work which showed up during the training cycle: I completed a 5 mile race in a little over 45 minutes, finished the half portion of the Fargo Marathon in 2:06 and finished my fastest 18 miler ever - in 2 hours 58 seconds.
I am happy with an adaptive plan - it let me build my endurance and increase speed without being completely run down, burnt out, or injured.
I wanted to run four days a week the entire time but during long run weeks (especially over 15 miles), my plan let me ratchet down to three runs a week - which saved my legs for the race.
I’m excited about this one week sabbatical because of the concept of periodization of training cycles.
It’s easy for me to sign up for race after race because there are so many fun races out there but I don’t want to run a bunch of mediocre races and I have a hard time using races as training runs.
I see a lot written about the love for running and the love for racing - and I love both.
But I love racing fast and getting faster with each passing year - it makes me so happy.
So what’s our next adventure?
We are running the Detroit Free Press Marathon in October. It will be my third racing marathon and my fifth one completed!
For John it will be his fourth racing marathon and his sixth one completed.
My goal is simple: I will hit 26.2 miles in 4 hours.
I write that with so much nervousness - I went from a 4:32 at the Marine Corps Marathon to 4:14 at Fargo. Does my body have those 14 extra speedy minutes in my legs?
Well, I’d rather dream big than dream small. And I’d rather try and fail then not try at all.
You can track my training here. In the following weeks you will see:
- More Mileage! I’ll be running 4X a week still with a plan that starts at 15 miles and peaks at 55 miles.
- Two twenty milers again - but this time a 22 and a 23 miler!
- A lot of hot yoga, as usual. :D
- Kicking or screaming, John will have me lifting weights.
- And cross-training with a new activity for me - Spinning!
Nigel Bear always approves of rest days.
Always.
Going Far in Fargo
So I finished the Fargo Marathon…with a P.R.
Fargo is different than other marathons I’ve run in that the chip was not on my bib but tied to my shoes.
Oh, my poor shoes.
Yes, I lost my shoes on the course.
Or more precisely, I threw them away.
I got a rock in my shoe at mile 17, and it cut my foot so badly that keeping the shoe on was agony.
So I tried to throw away just one, but running on one shoe is even worse. So by mile 18 I had thrown both away (I carried the chip in my hand), and ran the last 8 miles barefoot
And this was the result.
Running barefoot was horribly painful and I ran the entire time with tears in my eyes. I kept looking for smooth parts of the street to run on and grass but there were pits and twigs everywhere.
And to add insult to injury, my (fully charged) Garmin died partway through the race.
I somehow still managed to reach my goal.
I may have cried those entire eight miles, but it didn’t matter when I crossed the finish line and found John.
My time of 4:13:53 at the Fargo Marathon was a 20 minute improvement from my Marine Corps Marathon time of 4:32 and my pace improved from 10:18 to 9:50 minutes/mile.
I also ran the half in 2:06:57, my fastest half on record. :)
John also had a tough race, but he finished in 4:10 - a p.r. for him by 17 minutes!
Fargo’s Marathon was one of our favorites - the course is beautiful and the people were lovely. Practically every quarter mile, people were handing out water and treats at unofficial aid stations.
Everyone called out “Honey Badger” because I had written it on my bib instead of my name.
Even with perfect conditions, the race was a tough one.
But as my favorite sign from the course said, “Ambition never looks back.”
Getting Ready for a Marathon
First, there’s the carbo-loading.
Getting my race prep pile ready and modelling my race day outfit.
Not being able to fall asleep from all the excitement and crashing…two hours before the race.
Waking up to marathon alarm - thank goodness, I cleverly placed it across the room.
Shocked as always that God created a 5am in the morning.
Getting my first shot of caffeine and sugary gel at 5:05…and hitting the starting line singing Eye of the Tiger.
Like a {Boss} Boo!
Just Keep Swimming, Swimming
This is one of my favorite pictures from the Marine Corps Marathon.
It looks like a moment from a Broadway play - they are all arranged in triangle formation behind me and will break into song at any moment:
Do you hear the people sing, Singing the songs of angry men?
It is the music of a people, Who will not be slaves again! (JAZZ HANDS!)
Yeah, I sing Broadway songs when I run so this could have totally happened!
*******
{Face Down all Your Fears!}
With only a few days left, my training was reduced but felt mentally intense.
I ran without music a lot and hours on the mat (at the studio and home) just made me focus on race weekend.
I tell myself nervousness is good and pressure is great - it makes you always want to be better than your previous reached goal. Here is my training breakdown:
Monday, 5/7: C2 Hot Yoga, 60 Minutes
Tuesday, 5/8: C2 Hot Yoga, 60 Minutes; 3.5 miles, 35 minutes.
Wednesday, 5/9: Hot Power Fusion Yoga, 60 Minutes
Thursday, 5/10: 5 Miles in 49:19.
Friday, 5/11 + Saturday, 5/12: REST DAY, PT + Foam Rolling
Sunday, 5/13: 3.1 Miles in 29:55 + Core Restore Yin Yoga.
11.6 running miles is over a 50% reduction from my highest mileage weeks and the four hot yoga classes kicked my tush.
Ramping down the running has left me sluggish, a normal thing according to the books I’ve read.
This week, the final few days before the marathon, I will run even fewer miles but I will sprint a lot to keep my legs bendy. I’m getting antsy and anxious and just can’t seem to relax or sleep.
At these times I have to ask - what would Dory do? She’d just keep swimming. :)
Everyday I’m Tapering
We are still a month away from the Farmer’s Markets opening and I’m getting impatient. We go through a few of these boxes everyday so I’m counting down the days.
My lunch this afternoon was something new - Nancy’s Cottage Cheese with fresh blueberries!
One of the best foods we ate on our trip to Russia last year, was tvarog - it has the texture of Greek yogurt (even thicker than Fage) with the bite of fresh cottage cheese.
I still can’t find cottage cheese as good in the States - everything is so salty and the consistency is off!
******
{It might look like I’m resting, but this is what I call active sleeping.}
Today’s Workouts
Tapering before a marathon is always stressful for me - I need to run enough to maintain fitness but not do too much so that my legs are actually fresh come the Fargo Marathon. :D
On Monday, I went to a 60 minute C2 hot yoga class.
On Tuesday, I went to a 60 minute C2 hot yoga class and ran 3.5 miles in 35 minutes.
On Wednesday, I completed a 60 minute Hot Power Fusion Yoga class.
And today, I ran 5 miles in 49:19 and completed Rodney Yee’s Yoga for Strength routine - about 40 minutes in total!
I’m using my compression gear a lot more and trying to make sure I use the foam roller like it’s a job. Only one more week till the marathon!
I’m also cutting back on the C2 yoga classes moving forward and am running the miles a bit slower - I have to keep reminding myself I’ve done as much as I can and my body needs to rest to absorb the training.
Off to go take a hot bubble bath! Hope everyone is having a relaxing night! )
Stay a While, Crocodile
Here’s a little knowledge on this terrifying Tuesday: the first known crocodiles were 27 feet long and may have been able to swallow people whole.
That’s five of me, standing on top of each other, heading towards you. Menacingly. Nigel would not have survived.
Actually, crocodiles and Nigel have much in common: short splayed legs, a round, chubtacular belly, powerful jaws, and a propensity to lay around with that “derp” expression.
Not quite sure why he’s such an evolutionary fail… :D
After hot yoga last night I was famished - apparently countless bowls of soup weren’t enough.
So I did what I do best - cut up a small pineapple and ate it with my hands.
I woke up not hungry for breakfast so I used the time to pack a delicious lunch - a baby spinach salad dressed with miso-wasabi dressing, miniature red and orange bell peppers and roasted Brussels sprouts on the side.
I also ate an Ezekiel English muffin with a Chipotle “grain meat” sausage - love this sammie!
The Chipotle vegan sausages is primarily made from my favorite veggie: eggplant!
Today’s Workout:
My first workout of the day was a 3.5 mile run easy run in 34 minutes.
My second workout was a 60 minute C2 hot yoga class with my favorite teacher.
My run felt good except for a lot of pain in my triceps when I was pumping my arms.
In yesterday’s and today’s C2 hot yoga class, I finally had a breakthrough in side crane pose but it definitely left me sore!
I think this will be the year of crow/crane poses. Although I can hold regular crane/crow for a long time, I am working on full crane - getting those knees to the top of my triceps. There’s always a new challenge everyday. :)
Cinco De Miler Race, a new 5K PR + Churros are Delish
{We don’t have pictures from this race - this was an accurate representation of how I acted after I crossed the finish line. I love you Kelly Kapowski!}
The Cinco De Miler is the only five mile race in Chicago (the Shamrock Shuffle is 4.97 miles) and this was the first year we got to run it. Like the Shuffle, and the Hot Chocolate, this will definitely be an annual favorite.
I am always impressed by how “small races” in Chicago have nearly 4000 people running!:)
The Cinco De Miler is organized by the same people who put on the Hot Chocolate 15K, and there are churros and egg and cheese burritos at the finish line.
I’ve never eaten a churro before - it’s a fried cigar-shaped biscuit rolled in cinnamon and sugar and it’s delicious! I gave my burrito to John. :)
I love small races - you can run, have fun, and be showered in time to meet friends for brunch - a pretty great weekend! :)
Nigel also had a great start to his weekend - he wasn’t interested in waking up at 7am though. :)
******
I ran the 5 miler in 45:20 - only 20 seconds off my goal of 45 minutes so I’m pretty happy with my performance.
My mile splits were 8:51, 9:13, 9:22, 9:04, and 8:24!
I definitely didn’t feel like I gave it my 100% with the Fargo Marathon less than two weeks away but can I get an internet high five for five mile splits under 9:25!!!
I also reached a 5K personal record of 28:37!
I am excited about this number because at the Shamrock Shuffle it was 29:19 and I shaved off an easy 40 seconds. What can I do if I push myself???!!!
My next goal will be to earn a 25 minute 5K in a race!
Even more impressive for me, was that my average pace at the Shuffle was 9:30 and my average pace here was 9:04!!!
I love speed work, I love speed work, I love speed work!
John finished his race in 39:38 with a pace of 7:56! I’m so impressed and happy for him - and motivated to catch up. :D
******
In more exciting news, do you sometimes think, “I wish I had more Nigel in my life,” or “I would love to send Nigel marriage proposals from my girl puppy?”
Well, wonder no more and enjoy The Adventures of Nigel Bear!
Yes, Nigel has his own Tumblr, where he shares all the exciting moments of his life like third nap or the attractive blonde on his morning walk who always calls him “smooshy face.”
It’s a good life. :)
Beastie Pup, Beastie Run
{No Sleep till Brooklyn + RIP Adam Yauch}
This Friday had LAZY written all over it. When I left the house in the morning, Nigel had plunked down after breakfast.
Hours later, I found him right where I left him.
I came home, downed some coffee, and went to finish my workouts so I could have an awesome Friday night out.
WOD:
C1.5 Hot Yoga - it felt so good taking the beginner level classes. It beats up my body less and it lets me see how far I’ve come which is always confidence building.
It’s also surprising to see people watching me in class for cues. I think a lot of my yogi readers can identify with this - once you have the routines memorized you can move through it easily. It’s always funny and flattering. :)
3.1 miler (5K) in 27:12 minutes. A lot of intervals, a lot of hustling. Much better than yesterday’s run since the heat was gone today! I hate cold weather but love the runs - sigh, there’s always a compromise! :D
First lap: 8:16, Second lap: 9:10; Third lap: 8:45; .1 lap: 59 seconds.
Hope everyone has a lazy and/or fun Friday night!
