Week 20 Wrap Up! Lawyers Have Heart 10K

Yesterday was the Lawyers Have Heart 10k race.  I did decently and it was a great race day with 51.:33 being by net time:

794

1750

Yvonne

Marquez

34

F

56/283

F3034

Silver Spring

MD

0:25:43

0:25:51

0:54:32

0:51:33

8.27 min/mile, I am okay with it and happy to get it under my belt.

Next run I will be doing will be on July 26th - a 20 mile training run in New York. This is a training run that I have done in the past when I trained for the New York Marathon and it is truly a great training run as there is water for hydration and its under race conditions;  unlike when you are training on your own. as your time/splits is recorded so will help me figure out how far along in my training I am at that point.

Recap for last week. After my 11 miler run on Monday. I ran 4 miles on Wednesday instead of Tuesday outdoors. It was a slow run around the neighborhood). I ended up doing my 7 miles on Friday which I did on treadmill - though it reads 5 miles on the pic it was actually 7 as at mile 2 I accidentally restarted my treadmill - this was completely my fault this time. I did not do my 4 miles called for on Thursday.

Sunday's 15 miler will be done today ... Monday. I am still striving to get these long runs done on Sunday which is the best day I know yet it has been extremely hard to get out there as it is becoming a non work and non run day which is sooooo nice.

Yet will soon have my mom with me for the summer visiting and this will allow me at least an extra hour in the mornings as will not have to bring Enzo to sitter and get his stuff ready for the day. With Mom in the house it will cut down my time and I could really do my runs in the morning and not be as tired to get out there on Sundays.

Goal for this week is to do every workout as planned.  Eat cleanly as possible and stick to calorie plan. Also to get out tomorrow and do speed drills up and down the hill.

In transformation and consistency,

Yvonne

Long Run - When it hurt to stop running

Finally accomplished a good long run on Monday. Yes Sunday's are meant for long runs yet I had to get it in when I could as Sunday turned into rest day due to a knee ache. Yet let me rewind as I owe a "catch up".

I realized I am off my schedule by a week so last week was actually week 19 of my schedule and last I blogged I did 3 miles on Tuesday (6/3) which was really supposed to be 4 miles on the schedule. So Wednesday (6/4) called for 7 miles which I actually did - yet I did on Thursday (6/5) on the treadmill after work  as Wednesday I did not take the opportunity to run in the morning and could not do 7 miles during lunch or after work as I wanted to.

Though the below status pic shows a bit over 4 miles, this is because at 3.25 miles the cleaning guy at the gym decided to vacuum around my treadmill and pulls the plug out and my treadmill stops!!!!! ... So I had to fight ever nerve in my body which said call it a day and plugged the treadmill back in and continue to run.  This was actually a great metaphor for me as to how during many times in the marathon it will feel like everything is against you to continue to run and you have to actually FORCE yourself to continue. I am use to this feeling just from training yet it never gets old and feels so "worth out" when you are done. So I got back on the treadmill and completed 7  miles by starting all over....yet felt great...exhausted - yet great.

Friday I did not make up Thursday's run and decided to rest and follow schedule as my goal was to really get my weekend runs done. By working out in anyway I would have jeopardized that as in the past when I worked out on Friday I did not work out on Saturday.

So Saturday (6/7) I did go out for a run and completed the called for 7 miles. I ended doing 7.5 as I ran to my front door yet last half mile was a slower jog. I usually try and have a bagel with peanut butter before a run that is more than 6 miles and a bit of water. I did have a really bad knee ache though after the run and my time for new sneakers has come. at 9.33 my goal is to really start following my pace closely and get in some race paced runs and speed training in as I have longed talked about.

With that knee pain on Sunday and working out the aches out from the 7 miler on Saturday I did not run on Sunday and decided I would do the called for 14 miles for this day on Monday (6/9) instead of cross train - the start of Week 20.  So Sunday's long run called for 14 miles and doing that on a Monday was going to be challenging as the morning was out as I could not spend 2+ hours before 6 am like I use to do and get ready for work and really could not pull this mileage of at lunch - that why Sundays are best for long runs. 

So after work I came home and really wanted to get on the road by 6pm yet with different after work duties that needed to be accomplished I got out the door at 7pm.  I knew I would be racing daylight so I started on my endeavor to do 14 miles. I ran to Matthew Henson park where one loop of the park gives me about 2.5 miles staring from my house then another 3 miles withe every additional loop. So goal was to do 4 loops counting the in and out from my house to give me 14 miles. Yet by the loop 3, darkness was falling and I was kicking myself for loosing that hour. As much as I love the long runs and getting to the point where it actually hurts to STOP running and feels good to continue running- I did not want to risk running in darkness in the park so I had to call it a day at 11.36 miles.

Tuesday(6/10) called for 4 miles which I was unable to do as I had to wrap up a project at work and could not get out for lunch as I usually like to do this distance on my lunch break. I wanted to do the run after work yet just could not pull it off.  Today is Wednesday (6/11) and I plan on doing the called for 7 miles after work on treadmill and though knee is feeling a lot better with the rest from yesterday I would rather do this run on a soft track and go for speed with some speed drills in between.

Looking forward to completing tomorrow's workout - 4 miles and Saturday 10K race. Plan on following schedule with a 15 mile run on Sunday.

In transformation and consistency,

Yvonne

Countdown 82 days to go!

6/2 - Monday's work out called for a cross training. I spent 35 minutes on the stair master. I really like the stair master best out of all the cardio machines because at a good speed you really get a great endurance workout as well as working out your legs and gluts.  After that I did crunches and side crunches and threw in a set of triceps extensions. 

6/3 - Tuesday's worked out called for 3 miles. I did this on the treadmill. I felt really good as I started and decided to do a hilly terrain work out.  With different incline variations I got a great calorie burn and completed the 3 miles feeling strong and energized.

My diet for the last two days has been comprised of 1200-1500 calories. Oatmeal, fruits and bagel for breakfast. Salads and fish for lunch. Brown rice, mushrooms, pasta for dinner.  Protein  and green shakes for snacks.  I want to lose about 15 pounds before the marathon yet fuel as efficiently as possible to have great workouts.

I have signed up for a 10k for next Saturday, June 14.  Schedule calls for 7 miles that day yet will do the 7 miles at a comfortable pace the Friday before - though a rest day I rather get the work out in. 

Looking forward to consistent training until then.

In transformation and consistency,

Yvonne

Countdown 84 more days to SRM!

In the last month training has gone haywire. Unfortunately for me time has not stood still and I have 12 weeks left to Marathon Day. I am excited, nervous and scared......I need to build up my confidence by making everyday count and honestly that is incredibly harder than I thought it would be - with, baby, job changes, and the ever changing scope of being a new mom.

I have been able to get some training done yet have still struggled with my long runs. I did do 6 miles on Saturday and needed to do 12 miles on Sunday yet struggled to find the energy.  I have been able to do some training during the week yet have not been able to elevate this training to the maximum output that I know that I can do. Higdon's training schedule is amazing and the reason I started this blog was to truly follow through with it, yet it has been so amazingly difficult and I transition into my new role as mom yet I am so determined to see this schedule through and realize that LIFE will always be there and it is truly about will and motivation to conquere the obstacles to get to the rewards.

This week I plan on getting my diet straight and tracking my calorie intake to make sure that I have the fuel needed to complete my training because fatigue is setting in where after a 6 miles run I am drained. I came into this training thinking I could use the same regime as previous trainings yet so much is different now with a baby. From feeding schedules, middle of the night wake up calls, going to bed late and baby timings not be my timing....it is truly a feat - yet I am completely determined to see this through and gain the valuable lessons from this experience.

Today is  Monday, June 2 - cross training day!  I plan on doing a 45 minutes stair climber routine and abs at the gym today.

I plan on posting an update daily going forward recording my food intake, how I felt energy wise and a pic of my routine stats.

12 weeks marker is my crunch time moment and now its about cramming as many quality workouts as I can. I know I can still make a Boston Qualifying time and have to be truly  committed to do so.

In transformation,

Yvonne