Weekend Wrap-Up and Week 8

Let's start from Sunday! Yesterday was a glorious day and I completed my 16 mile long run! I had my energy gels, beans and water which I bought at the running store!  



 



 

I took the Mocha Cliff Gel at an hour into my run and the bean at the 2 hour mark.  I was really happy to complete this run a bit over a 10 min/mile.  I went out 8 miles and back 8 miles on the Matthew Henson/Rock Creek Trail about a mile from my house. I filled up my water bottle once on the way back as this trail does have working water fountains! 

 

 

 

On Saturday I did my 8 mile pace run on the treadmill instead of the road. I had to work so the treadmill was my option and I did not want to run on the streets of DC.

 

I did 6.56 miles the first hour and 1:45:00 miles in 0:12.57. Though the goal was to do under a 9:00 min/mile I wa a bit over and missed it by about 3 minutes. So goal for this week is to get as close to a 9 min/mile for my 8 mile runs.



 

 





 

 

On Friday I did my hill repeats and ended up doing my make uup 3 mile run on Thursday. My goal was to start of comfortable and finish on strong rather then lose steam.  My first hill was done in 2 mins and 20 seconds and my last hill was done in 2 minutes 9 seconds.  With an 11 second gap at the end of 5 hills I was really happy with this result.  My fourth hill was done at 2 minutes and 13 seconds adn 3 seconds slower than my third hill. I was really getting fatigued yet I had to get mentally strong and really set my mind to make this last hill my best hill.  This is always a great lesson and during the marathon the mind really has to take over as the body is tired and fatigued yet this is where all the training takes effect and during these tough training workouts I learn to tap more efficiently into my reserves of energy to get me through.

 

 

On thursday I did the 3 miles on the treadmill which was my make up for Monday's 10 mile make up that I did and had to fit in Monday's actually 3 miler.  This was after Tuesday's 8 mile pace run so I was just happy to get it done.



 

 

 

Week 8 looks like this -

 

April 27       Monday           3 miles

April 28       Tuesday           8 miles

April 29       Wednesday      4 miles

April 30       Thursday          40 minute tempo

May 1          Friday               REST

May 2          Saturday           8 miles

May 3         Sunday              17 miles

________________________________________________________

Total                                     40 miles and 40 minute tempo run

 

I like the quote of the day that I got from Runner'sWorld online:

 

"Be willing to move forward and find out what happens next"  - Frank Shorter

 

The most important word to me in this quote is "willing".  My "will" is what drive me forward every day and it gets stronger and more determined with time. I love seeing it's expansion and love seeing even more all the happenings that evolve from my training; strength, speed and body changes to name a few.  There is alway more to find out about myself and I am thankful and grateful to have the ability to push myself to the next ......

 

Here's to BQing' in 2015,

Yvonne

 

 

 



Tough Pace Workout and Figuring out Fueling for Long Runs

Tuesday's 8 mile pace run was hard and it probably was because the gym was a sauna - AC was very low. I muddled through it and the first hour did 6.25 miles and then 1.75 miles in about 18 minutes - it might as well have been 100 miles as I felt I was running in a desert! Also the treadmill automatically gives  you a 5 minutes cool down after a hour of running so I had to gear it back up for the last 1.75 miles as I knew it would take me longer than 5 minutes to complete the last leg.

I managed 4 miles yesterday and the AC seemed a little better. After, I did an ab workout - though I had planned to do it after my 8 mile pace run on Tuesday I was just so spent that I pushed it until Wednesday. I ended up doing planks, butterfly crunches instead of sit ups and oblique crunches instead of jack knives.

I am looking forward to redeeming my pace workouts this Saturday with another called for 8 mile pace run and will do this outside on the road. I plan on eating, stretching and getting enough rest on Friday night to really have a good showing. My goal is to average less than a 9:10 min/mile pace and finishing around 1:13:00.

The human body can only store enough energy to get you through about 20 miles. After 20 miles you slow down as body runs out of fuel. So I am using my 16 mile run on Sunday to start experimenting with my fueling options.

For long runs and marathons I usually will have a bagel with peanut butter about 2 hours before a long run and Marathon. During the run at every 6 miles I will have a Gu Energy Gel and consume every 6 miles, so 6, 12, 18 then 24. For variety I will also consume Jelly Belly Extreme Sport Energy Beans at miles 20 and 22. I also take in water during a race 8 8 feel thirsty  yet can do better  drink water during the run.  I don't really like gatorade during any run or race as it upsets my stomach so I have started "taking the salt (downing a packet of salt)" before the race. I did it my last marathon and I believe it helped keep my sodium levels balanced as I lose so much during long runs through sweat and helped stop me from cramping up or slowing down too much.

There seems to be a trend where runners are moving into more natural fueling options such as fruits, raisins, homemade energy bars and even baby food pouches instead of gels and beans.  So now there are compromising options such as all natural gels, beans, chews and waffles that you can consume during a run.

I would like to add coconut water for hydration every 30 minutes of running and I am hoping this added extra could keep me more energized and eventually make me faster.

Here's to BQing' in 2015,
Yvonne

Weekend Wrap Up and Week 7!

So my weekend officially ended Monday around 2:45pm  when I finished my long run. After Friday's rest day which I thoroughly enjoyed I was looking forward to really going all out on Saturday's 7 mile pace run. Though for in instant I thought I would do this on treadmill I ended up doing outside on the road to test my ability to keep on pace without treadmill.

Yet as soon as I woke on Saturday I felt drained and fatigued. I started the run hoping to shake that'll feeling off yet it was still with me well up until half way through the run. I managed to finish yet a whole minute more per min/mile than I wanted to accomplish for this distance.

Feeling disappointed and still fatigued, I sat Sunday out and resolved to do the 10 miles on Monday morning before work. Well I woke up on Monday to heavy rain and with not great light outside decided that this long run would be done midday. 

I knew a route that would be perfect as it's my driving route when I do drive into work. It would be 5 miles out and 5 miles in. Thankfully the clouds cleared up right around 1:30pm and it was warm and sunny.  This route was a slight and steady incline for the first half and then a slight and steady decline on the return which made it both tough yet enjoyable!

So week 7 looks life this

4.20 Monday 3 miles (will do on Friday as did 10 miles make run from Week 6)

4.21 Tuesday 8 mile pace

4.22 Wednesday 4 miles 

4.23 Thursday 5xhills

4.24 Friday 3 miles

4.25 Saturday 8 mile pace

4.26 Sunday 16 miles

Total - 39 miles and 5xhills

I plan on doing abs workout today after my 8 mile run (high/low planks, sit-ups and side jack knives). Chest and back on Wednesday, arms, legs and glutes on Thursday after morning hill training and shoulders and arms on Friday.

Also the 119th Boston Marathon occurred yesterday!  A moment of silence was observed for the victims of the 2013 bombing attack. Thought the weather was not that great it seems as though the race went off well and I am so proud of all the finishers! I follow two lady's blogs who ran the Boston Marathon and get my inspiration from them: TheHungerRunnerGirl and NYCRunningMama. Both these ladies are outstanding and my running models!

Here's to BQing' in 2015,

Yvonne

Friday and looking Forward to Weekend

Was able to pull of my 3 mile run on Wednesday after my long make up run on Tuesday. Though slow I had no issues and did not need to stop.

I also did Thursday's 5x800 workout and decided to shorten my rest period in between sprints. So instead of a .50 rest and then a .50 sprint I rested for .25 (400 meters) and the did my sprints. I did warmup for .50 at the start to before my first sprint. I was able to complete this with 3.3 miles.

So my sprints looked life this:
1. 7.5 at 8 min/mile
2. 7.5 at 8 min/mile
3. 7.6 at 7.54 min/mile
4. 7.7 at 7.48 min/mile
5. 8.0 at 7.30 min/mile I wanted to push the pace more than I had and tomorrow for my 7 mile pace run will aim to stay on pace at 9 min/mile and complete under 1:05 - the goal.

I also did abs, one legged squats and rear back delt rows. I still need to solidify  a good weight lifting routine yet aiming for 3 workout sessions, 3 times a week. Will try and keep it simple for now and also use the machines more so I don't have to thinks to hard or over think the exercises as running is enough for me to think about!

Have a great weekend.

Here's to BRING in 2015,

Yvonne

Overdue Weekend Wrap-Up and Week 6!

I came down with a cold last week which put me on the bench during the weekend. I was able to do Thursday's 35 minute tempo run which amounted to 4 miles and I did make up my 3 mile run on Friday from Monday's unexpected rest day. Both runs where done on the treadmill and sadly I did not run outside at all during Week 5.

On Saturday I did 6.5 miles out of my called for 7 miles as I was running late for a Sarturday night event I made plans to attend, so I had to jump off treadmill as to not be late. I also thought I would make up the .5 miles on my long run on Sunday as a warmup.

So after a long night Saturday I woke up and realized my minor sore through that I had for the the last 2 days made it to a full blown cold. My rule of thump usually is that if I am sick from the neck up I will usually complete my workouts yet from the neck down I am calling it a day. Yet this past Sunday I was not only sick yet really tired and to go for a 14 mile run would have done more damage. So I  rested and thought I would do the long run on Monday. Yet Monday I felt worse and though making it in to work I could not run. By Tuesday morning I knew that if a long run was going to happen I had to rest. So I stayed home and rested the whole morning and afternoon. 

I felt a lot better by late afternoon and though it was raining I knew it was now or never if I was going to get this long run in. Happy to be back on the road I completed the 14 miles in the light rain at a little over a 10 min/mile pace.

OK so I owe you measurements. I am still down about 5.5 pounds and still counting calories though I need to get back on track in jotting my intake down on my app as I have slacked off in recording them.

 

At the start of my 2015 journey I was about 150 pounds and I am now about 144 pounds. My goal is 125 by Marathon day. Waist is 34 inches, hips 40 inches, bust 33 inches, thighs 22 inches (my biggest area needing attention so squats and lunges will be my best friends soon) and arms 12inches.  I will do biweekly "Wednesday Weigh-Ins" and will get a digital scale so can post pics soon.

 

So with Sunday and Monday out of Commission and making up my Week 5 long run yesterday my Week 6 is looking like this (I will not make up Monday and Tuesday Week 6 Workouts and will start from Wednesday's workout)

 

 

4.13   Monday       3 Miles (NOT COMPLETED - SICK)

4.14   Tuesday       7 Miles (NOT COMPLETED - 14 Mile Make Up Workout Done for Week 5)

4.15   Wednesday  3 Miles

4.16   Thursday     5X800

4.17   Friday          Rest

4.18   Satruday      7 Mile Pace

4.19   Sunday        10 Miles

 

Total                     20 Miles and 5X800 speed workout (I excluded the 14 miles as part of Week 5)

 

 

My next race is planned for May 9, 2015 and will be a half marathon! Very excited and looking forward to racing again. What's your rule of thumb for workout when sick - is it a black and white rule or are there exceptions?

 

 

 

Here's to BQ'ing in 2015,

Yvonne





Mundane Monday and Schedule Shift!

This week has past by so fast I seriously cannot believe it's Thursday. Monday went by so fast that my 3 mile run just did not happen. I decided that since I just did not know what happened there I would shift my schedule making Monday rest day and following the schedule starting Tuesday.

I did 3 miles on Tuesday on treadmill yet left my phone so no treadmill picture yet it was a slower pace than what I would have liked and I think it was just the fatigue from Monday catching up with me.

Wednesday I did 7 miles on treadmill as withe such a crazy week I just wanted to get it done and for the first time did not mind doing this run on treadmill rather than outside as I wanted the consistency of staying on pace which I can get better on treadmill and just wanted to zone out sort if and not worry about pedestrians or cars on the streets if DC.

Well the 7 miler ended being chopped as I could not really get settled in and was a bit achy and for the first 1.38 miles was a bit off. I stopped and stretched and continued on finishing up 5.75 miles at a better pace ranging from 9:30 min/mile to 8:00 min/mile. Lesson I am still learning is to stretch better before my run!

So 3 miles today and tempo run on Friday. I will do Friday's run before my day starts to really have a good rest during the day.

Still watching calories and will have weight check in and measurements on tomorrow's  blog. How do you deal with unexpected schedule changes in your day?

Here's yo BQing' in 2015,
Yvonne

WEEKEND Wrap-Up and Easter!

On Saturday I made up my hill training workout which I swapped out on Thursday due the fact I had to work late and ended up doing Satruday's 6 miles on Thursday. I stared with a 1 mile warm up and proceeded to do 4 hill repeats. 

 

My first attempt was really good and I did it in 2:05 (min/sec). My second attempt was 2:06:03, third attempt was 2:06:02 and fourth attempt was 2:13:08. I was sufficiently tired out after that last hill and was very happy to be done!

Easter is one of my favorite holidays and I am glad that I was able to get my long run in before Easter festivities! 13 miles done in about 2:30 hour/min.  I started out pretty slow and realized why Hal Higdon probably does not suggest doing hills before a long run as I had done on Saturday. I chopped up the first 1.68 miles to warming up and restarted the garmin after a bathroom break and some stetching to get into a better pace.

After my breather my pace improved and I finished the remaining 12 miles at a little over a 10:30 min/mile pace.

I spent the rest of day enjoying Easter with my family and having lunch at Red Lobster! I also enjoyed hanging out with my Son in his Easter outfit.  

Week 5 Schedule looks like this -

4.6   Monday            3 miles run

4.7   Tuesday            7 miles run

4.8   Wednesday       3 miles run

4.9   Thursday          35 min tempo

4.10 Friday              REST

4.11 Saturday          7 miles run

4.12 Sunday            14 miles

Total                        34 Miles and 35 minute tempo run

Two things I am grateful for going into week 5 - 1) the weather is finally consistent and looking forward to gorgeous days of sun and breeze during my runs and 2) the Rock Creek Trail which I run just got better as a section that was previously under construction which blocked me from going further into DC is finally fixed and mymy run trail just got longer (so no need to loop as much to get mileage) and is also more scenic! What are you grateful for lately?!

Here's to BQing' in 2015,

Yvonne!

Ahhh...Friday! REST Day is Here!

So happy not to be running today. With the love and challenge comes resting and not thinking of having to run even if it's just for a day.

So Wednesday was a 3 mile run on treadmill. I was really trying to just go a bit faster and completed the run a bit over 26 minutes so now under a 9 min/mile.

Thursday's Hill Training ended up being an unexpected working late day for me so I knew I would not be home in time to run my beloved hill outside my house. So I decided to swap Saturday's 6 mile pace run to Thursday and will do my hill training tomorrow instead. 

I was again able to increase my speed on the treadmill and towards the end of my 6 miles get to 8 min/mile pace for the last 200 meters and finished a bit over 55 minutes.

So at the top of week 4 I am slowly decreasing the time it takes me to run miles on treadmill and definitely feeling the effects of consistent running with better breathing control and settling comfortably into my stride. Also decreasing the time it's taking my body to warm-up and getting into pace faster into my run.

Still calorie counting and staying in range of 1200 to 1500 calories. I have lost about 4 pounds which is on target of my 1 pound per week goal. I will do measurements of biceps, chest, waist, thighs and calves next week and see how these change also along with my weight as these stats are also a good indicator of my fitness as I work towards also building muscle. 

I did not weight train at all this week and will work on a schedule for this to stay consistent. I am prone to shin splints and need to get my quads and hamstrings stronger to help with the impact of running so my shins are not  doing all the work. 

Looking forward to this weekend's training and Easter!

Any Easter plans? Church for me and hopefully get to see some family!

Happy Easter! 

Here's to BQing' on 2015,

Yvonne