Week 25 Recap and Hello Week 26! The Count Down Begins

8 MORE WEEKS TO MARATHON  SUNDAY....ahhhhhhh. OK, now that I have that out of my system week 25 was lousy. I was sick after trip from NYC, my fingers from the fall were hurting and swollen and I have a slight fever.

Looking on the bright side of things, I rather have all this happen now rather than 8 weeks from now!

So workouts Monday through Wednesday did not happen as I was getting over fever/cold thing. I felt better on Thursday and was able to do 5 miles on treadmill.

Friday and Saturday I rested. I was just winded from the week. On the bright side, I did enjoy the afternoon with hubby and Enzo and walked for about 4 miles to and from park. I felt a lot better and now fever and cold are gone!

On Suday I was ready to get on road and completed the 12 miles on schedule. Was hoping to do more like a 9 min/mile yet this was my first outdoor run since 20 miler and took a lot longer to warm up. 

Week 26 looks like this:

8.24.    Monday.   3 Miles

8.25.    Tuesday.    6 x Hills about 3 Miles

8.26.    Wednesday 4 Miles 

8.27.     Thursday.    45 Tempo 5 miles

8.28.     Friday.          Rest

8.29.     Saturday.     9 Mile Pace

8.30.    Sunday.         19 Miles

______________________________________

Total.                          43 Miles

Woke up today, Monday and wanted to take advantage of the amazing cool morning so decided to do 6 miles (missed from Saturday) on my hilly trail. Early morning runs are still getting the best of me pace wise and I need to do a better job of warming up before running. My pace was really off and I took about 2 walking breaks. My head was really not on the run as well and mentally I was not focusing on the run yet on other things.


This reminded me how emotions play such a huge role on performance. I have to also start getting mentally prepared for M-day!  This is the time in training where doubts and fears creep in and are such a hindrance to training performance. Have to remind myself I have worked hard and that I really want this!


I Got a great shot this morning of the sunrise which set my day of and made me feel so much better. 

 

Feeling a lot better physically I went to gym during my break and did a workout...I know I still need to put up what I am doing and get back to my weights.  I ended up doing the 3 miles for today's workout  (so did two running workouts today) and did squats, leg and arm raises, and back rows along with foam rolling my IT band and hips, and leg stretches.Will get this schedule organized tonight.

How do you get through a sick period, do you take time to recovery, push through, does it depend on what type of sickness? I just try and listen to my body and get rest. I realize when I do this I recover faster and get back to the task at hand sooner!

Here's to BQ'ing in 2015,

Yvonne

Week 24 Recap and Week 25 - 67 Days to M Day!

Let's start with last Sunday!!! Second long training run in NYC Central Park. It's always fun running in Central Park and you know how much I love it.  I ended up running with the 9:00min/mile pace group. I flirted with the idea of running witht the 8:30min/mile group yet the morning was extremely hot and muggy even at 7:00am in the morning. I did not want to chance going out to fast and from my experience last time you end up going a couple of seconds faster as everyone in the pack is pumped up and ready to run at the start.  Your pace starts to even out around the second loop ( miles 6 to 7)  so I figured that I could always speed up ahead if I wanted to yet it would be harder for me slow down a little bit and maintain a slower pace, I usually end up slowing down a lot if I go out to fast.  

 

 

 

I ended up with a 9:14 min/mile pace. I did slow down on my last loop and lost the group yet I was not that far behind. I am happy with this time (though a whole minute slowr than my goal race pace time) yet still have alot of speed work to do if I am going to Boston Qualify. Goal now is to really hit my pace goals or getting extremely close them - goal is between 8:00 and 8:15 min/mile for Marathon.

 

Last Monday's 3 miler I finished in 25:37 - about a 8:15 min/mile.

 

  Last Tuesday's 40 minute tempo run - I know...on treadmill, could not get outside last week

 :( yet did my highest mileage of 4.5 in 40 minutes :)

 

Last Wednesday's 4 mile run, 8:11 min/mil! More like it :)  

 

 

 

Last Thursday's 3 mile pace run- 8:19 min/mile

 

Saturday I went out for my 8 mile pace run. At the half way point, around 4 miles I tripped and fell.  I usually have about 2 bad falls during a training cycle....just plain weird.  This was a bad one as I sprained my fingers on my right hand. Luckily I fell in front of a really nice house and even luckier for me the residents happened to be home! They saw me laying flat face down on their lawn...yeahhh that bad....they were kind enough to give me a bag of ice for my hand.

 

I ofcourse paused my watch during this and assessed the damage! I was happy that it was not my ANKLE, TOE OR FOOT! So that meant I could run back home. I ran back home because my saying is "A Runner is Goin' to Run"! I finished 8 miles yet definitely no where near goal pace.

 

My fingers are still a bit swollen yet I will live...and run.

 

So Week 25 I am supposed to do a half marathon this Sunday. I will actually be doing my half marathon on September 26th! So what I am doing is switching out the weeks to match the half marathon week's workout that week in Septmeber.

 

So my Week 25 looks like this:

Monday         8.17         5 miles

Tuesday         8.18        45 minute tempo (4.75 miles)

Wednesday    8.19       5 miles

Thursday       8.20        5 mile pace

Friday            8.21        Rest

Saturday        8.22       6 mile run

Sunday          8.23       12 miles

_________________________________

Total:                           37.75

 

 

Weather seems to be getting cooler....smelling fall in the air which makes fall training so nice! This is great motiviation for me to get out in the mornings and enjoy it :) M day is 67 days away....ahhh don't want to start counting down yet excited to start counting down!!!!! What are you counting down to???

 

Here's to BQ'ing in 2015,

Yvonne

 

 

 

  

Weekend Recap and Week 24

The weekend weather held up again for me and I was able to complete both runs.

On Saturday I did a 8 mile pace run. I am still working on running on pace and will bump up my speed significantly on outdoors runs. For me that means simply running outdoors more. I am still relying on treadmill so will need to just take the run outside more often. I completed this run at a 9:12 pace. My goal pace 8:00 min/mile for marathon.

Sunday's long run was tough. I started out slow and ended slow. I was just tired yet determined to get it done. I believe that the long run after a full week on training is really to strengthen your GRIT for the moments in the marathon that are just done...tired...sore...in my case maybe a bit sleepy...yet you keep pushing! About a mile in I really just wanted to turn back around and run to my bed. Yet I remembered I had a beach date with my hubby and son and it would be more rewarding for me to finish this. So 16 miles done at 10:37 min/mile and GRIT strengthened by 200%

We made it to the beach and had a great time..

I also felt really good too.

Week 24 looks like this -

8.10.   Monday    3 miles

8.11.   Tuesday     40 min tempo (4.25 miles)

8.12.    Wednesday    4 miles

8.13.    Thursday    3 mile pace

8.14.    Friday    8 mile pace

8.15.    Saturday    REST

8.16.    Sunday    20 miles

Total.    42.25 miles

Withe the 2nd 20 miler in NYC this weekend I will do Saturday's 8 mile pace run on Friday and rest on Saturday. Ofcourse also instead of doing 17 miles on Sunday I will do the 20 miles.

 Working on my playlist and currently have about 30 songs. Looking forward to testing the list out this weekend. What's on your current Playlist now that get you motivated and builds up that GRIT?

Here to BQ'Ing in 2015,

Yvonne

Almost End of Week Wrap-Up

It's FREEEDDDAAAYYY, ok Friday and I am going to rest.....from running. Will hit gym for some core work and stretching!

Monday's  3 miler on treadmill felt good. I completed in 24:36 so a bit over an 8 min/mile pace. Still working towards a 7:50min/mile pace 3 miler at about 23 minutes.

Tuesday's hill work was just okay. I did it in the morning and I am planning on doing all speed work (hills, track and tempo runs) in the mornings.  I have not done hills in a quite some time so definitely had to shakeout the cobwebs. I started with a 1 mile warm up and then hit the hill for five repeats. I started out conservatively as always to have enough steam at end. My last hill was my fastest so happy about that and I completed at 2:12 at 7:54 min/mile. I know I can do so much better than this on these hill repeats so next hill routine I am going to release as much energy as possible. Its getting closer to crunch time and now its time to really turn things up, I just have to get into the mindset that my I am ready now to do BIG things :)

Wednesday's 4 miler was done on treadmill, slight slow down in the middle of run as I cramped up for a bit ye was able to stretch it out, continue and finish.

40 minute tempo run was awesome as weather was amazing in the morning. Unfortunately, I though I pressed button on my garmin watch yet when I look down and the point when I thought I was half way done with run and feeling amazing and wanting to see where my pace was.....the current time was just looking back at me....I never started the clock!!!!! Ahhhhh, well I believe I did a great 40 minute tempo run, going fastest in the middle of the run and feeling really good at end. Here are some selfies to prove it! :)

My winding trail

Real women sweat!!!!

I will put up my weight training workout on Monday and will be weighing in on Wednesday with measurements. I have been good with calorie counting the past 2 weeks and hoping I moved the needle!

I am feeling ready for my weekend workouts of 8 mile pace run and 16 miler and I will be heading to bed early to really put up an amazing effort on both these runs! Looking forward to weekend wrap up and week 24!

What's on the agenda this weekend for you? Besides running I am spending some time with my niece and my really good girlfriends who are in town. Husband, Enzo and I hope to hit beach as my reward after my 16 miler on Sunday so lots to look  forward to.  Enjoy!

Here's to BQ'ing in 2015,
Yvonne

Week in Review and Week 23!

Going to start with the weekend because the weather was absolutely gorgeous. I got out both weekend mornings for my workouts and glad I did.

Saturday I was a bit stiff for my 7 miler and felt a bit groggy. Though I lossened up at the end it was a slow run for me at a 9:12 min/mile pace finishing at a bit over an hour. I was hoping to do a 9 min/mile or under yet overall a good run.

Sunday's weather blow Saturday's out the water as though sunny it was cool as well. Perfect set up for a brisk 10 miles. My goal was a 9:30 min/mile pace yet ended up doing in 9:43 min/mile and coming in at 1:37. I need to work on the back to back runs and maintain my pace.

Friday I did rest and went to bed at 10:00pm to really help keep my goal of fulfilling my weekend runs. I have actually been getting to be lately by 10pm and this is definitely helping alot.

Thursday I did the 35 minute tempo run outside. I was dragging on this one as it was my hilly trail yet my first outdoor run since the 20 miler. My hilly trail gets really jealous when I run other trails so when I run on it and haven't been on it for a while it makes it hard for me. Yet the trail starts warming up after I do a couple of runs on it! :)

 I know I am officially going loony when I give my trails personalities yet it keeps me going! I normally would have been at 4 miles by this time yet I am use to doing tempo runs on treadmill and have to start doing them on the road...it's totally different. 

Wednesday's 3 miler was done on treadmill along with some weight training at gym. I am working on a new weight trainung schedule and should have it up mid week.

Tuesday 5x800 was done on treadmill. Ideally I want to start doing these speed drills on a track and will see if I can get on one.

 Usually schools have them and it would be great to do speed drills on track. Speed drills on this schedule are on Tuesdays and the DC road runners has a speed workout on a track on Tuesdays so need to look at my schedule and see if I can manage this yet ideally I would like to be able to run to a nearby school and use the track in the morning. I know it will help my running pace to get on a track.

I did these 800 meters (.50 miles) between a 8 and 7:30 min/pace. 

Monday's 3 miler on treadmill

Week 23 looks like this:

Monday 8.3.   3 Miles

Tuesday 8.4.    5x Hills (about 3 miles)

Wednesday 8.5.    4Miles

Thursday 8.6.    40 Minute Tempo (4.5 mile goal)

Friday 8.7.    Rest

Saturday 8.8.    8 Mile Pace

Sunday 8.9.    16 Miles

Total.    38.5 Miles

Next half marathon will be in September. It's the Diva Half Marathon in Virginia. It's an all women field and I am am so excited for it. I am planning on PRing this race and that means getting my best personal record time.  This race is jam packed with support as it benefits Breast Cancer. I get to run in a pink tutu...luckily my sneakers already match the theme and get a pink boa and a tiara as I get to finish line. My finisher medal is also in the shape of tiara which will be handed to me by shirtless hopefully good looking men....it all for a good cause ;) this will be the girliest race ever and I can't wait!

In 2012 when I was training for the NYC marathon I was in I believe the best shape and I did the Brooklyn Half Marathon finishing at 1:42. That was my best half marathon time. By September I plan on being in better shape than I was then, so goal is 1:40 or under at 8 min/mile! I know...I look forward to seeing that too!

Here's to BQ'ING in 2015,

Yvonne