Wednesday, January 31, 2018

Week 4 of Marathon Training

Sunday: Tempo Run 7 miles
80 Day Obsession Total Body Core

Monday: 5.6 miles easy
80 Day Obsession Booty Day

Tuesday: Rest Day  Easy yoga in the morning before work

Wednesday: Long run day, cut back week.  2 miles easy 8 as close to goal marathon pace as I could with hills and everything and 2.25 miles easy

Thursday: Cardio Flow from 80 Day Obsession before work
Friday: Yoga 30 minutes

Saturday: Easy run 8 miles
80 Day Obsession AAA

Miles run:30.85\
Strength workouts: 4
Yoga: 2

Monday, January 15, 2018

Marathon Training Week 3

Sunday: Day 1 of 80 Day obsession Total Body Core.  This was a great arm and core workout, not too heavy on the legs and then Speed work day!

800s x 4 at about 3:40 pace and then 400s x 4 at 3:35 pace with quarter mile recoveries in between and a mile warm up and cool down

Monday: 80 Day Obsession Day 2 Booty Day...did I feel this in my booty..yes! no weights just resistance bands. then an easy run, that was really really cold!

Tuesday: Rest Day

Wednesday: Long run day. Was supposed to be 14 miles, but I made a miscalculations and a road I thought I was going to be able to use wasn't plowed and not runnable so I had to take a longer way back to my car.

Good thing it was so beautiful out and I didn't mind the extra mile

Blue skies and sunshine and temps in the low 30s, it was heavenly compared to what it has been.

Thursday: Easy recovery run 3 miles.  Working really hard to keep recovery runs and easy runs at the speed they are supposed to be, this one was probably faster than it should have been, but once I loosened up I was feeling good. and 46 degrees!! And then 20 minutes of yoga

Friday:  80 Day Obsession AAA Day

Saturday: 5 mile Easy Run in the afternoon and 80 Day Obsession Leg Day

Totals for the week
Running: 36.6
Strength: 4
Yoga: 1

Overall it felt like a good week. I am not sure how long I will keep up with the 80 Day Obsession workoutts, they are longer than I am used to and my priority is marathon training. I have always kept up with strength training.  The two workouts I didn't do this week from 80 Day Obsession were both cardio workouts...somehow I think I have the cardio part covered already.

Linking up with
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Wednesday, January 10, 2018

Marathon Training Week 2 

Sunday: Progressive run. This felt like it started out slow and hard to get into the rhythm of running but by the end I was clicking right along.  Also did 21 day Fix Extreme ABC workout

Monday: was scheduled to be an easy day.. but with weather on Wednesday aka long run day, looking cold, miserable and snowy and weather Monday was looking beautiful in comparison I decided to do my long run Monday.  Best decision ever.

The weather was great and the run felt really good. I picked a hilly route and was done before the snow on the roads started melting too much and making the roads a muddy mess
Also did easy yoga in the morning.

Tuesday: 20 minutes easy yoga in the morning before work and 21 day Fix Extreme Plyo workout after work.

Wednesday: Snow blowing sideways, roads drifting and ice covered, below zero wind chills.. yep I kept it inside, especially since I have been feeling like I could be getting a cold. 60 minutes on the elliptical and P90X3 Upper Eccentric (lots of chin ups, push ups, pull ups..ow)

Thursday: Nothing. rest day, and a work day and then we had a fire meeting from 6-10 and I didn't get home and in bed until nearly 11. UGH

Friday: Was thinking to do some yoga today. but nope! I was so exhausted from being up late and waking up at 4 am, I came home from work and crashed.

Saturday: I think all the sleep loss was still hitting me as I felt head achy and had that hangover feeling despite not even drinking.  I did manage to slug out a hilly 10k... I was ever so much regretting the route

We have a lot of snow right now.

Tried out the Altra Timps this week, it wasn't love at first slip on, but after running in them I am in love, never had to think about them once.

And here is what Pete thinks about the week of training

Running: 26.3

Yoga: 2

Strength: 3

Elliptical: 60 minutes

and random.. I was looking at the Facebook page for our local running club and there on the cover photo was my son, the kid in the grey shirt looking worried and me, staring at my phone, no doubt finding my playlist.

Linking up with
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Check out the rules here and the hosts Wendy and HoHoRuns

Friday, January 5, 2018

Weekly Recap: Also known as marathon training week 1

And the first week of 2018 is in the books, with it is my first official week of marathon training.

Sunday:  Elliptical for 60 minutes and P90X3 upper body. The wind chills were just more than I wanted to take on two days in a row. I had run the day before with a -22 wind chill and it was no better on this day. I just wasn't feeling it and I knew warmer weather was coming. I also didn't think the roads had been plowed yet.

Monday:  Running 6.5 miles easy -7 with the wind chill, which was a major warmup so this actually felt really good! I was also loving that there was now at least a single lane plowed through the snow to run in.
Tuesday: I got off work early and was super excited to get out and run in 23 degrees! Even if the wind chill made it only 9 degrees. My legs felt super sluggish for the first two miles but then warmed up and made the run a lot funner.

Wednesday: Long run day:  13.3 miles  Didn't mean to run this far really, but had to spend a little extra time out because Roader decided to follow his nose and took off across the creek where I couldn't follow due to the deep snow and me only wearing running shoes. He came back eventually,
as he always does.

Thursday: Just a little shake out run because I couldn't resist the sunshine.   Also 20 minutes of yoga in the morning before work.

Saturday: Speed work day! 800s x 8 with quarter mile cool downs and a half mile warm up and cool down. The 35 degrees was amazing to run in and I now finally feel climatized for winter!

Running 30.8 miles
Strength: 2
Yoga 2

And Roader wanted to introduce to you Whiskey Pete. Whiskey Pete likes to lay by Roader's heat vent, box his ears, and lay in the laps that Roader wants to. They are actually becoming pretty good friends.
How was your week?

Linking up with
The purpose of this linkup is to support active women.
Check out the rules here and the hosts Wendy and HoHoRuns

Thursday, January 4, 2018

Three Things Thursday

 1. It's a beautiful and snowy world right not and after an extended amount of time in subzero temperatures the 20s yesterday for my run felt wonderful even if it was cloudy.

3. I drove down the road a ways from my house to run so we could run the road along the creek, with at least a foot of snow on the ground, trails weren't really on option, but I do like a change of scenery. Cola rides so good in the back of the car, Roader on the other hand always seems to think rules don't apply to him and he climbs over the seats to come and sit with me. 

I admit it was cracking me up a little bit to see Cola watching from the back while Roader sat up here.

I couldn't seem to get a picture with both dogs looking forward though

It was one or the other

3. Then right towards the end of the run I wasn't being as vigilant with Roader as I should have been as all of a sudden I heard him baying across the creek in the snowy hills.  I didn't have a lot of desire to track through the deep snow in my running shoes so I ran back and forth yelling for him for what felt like forever.  I would hear baying in one direction and then another and then nothing.

I knew from previous experience that he will come back and either find me or head back to the car, I wanted to get him before he got back to the car, which was at the barn, where there were lots of animals and I did not want him chasing anything there. The heifers, I was afraid, would be all too willing to run from him and make a fun game for him.

I finally saw and heard him come out on the road about a quarter of a mile ahead of me on the road and he was headed back to the car! I took of running and yelling at him, but in his focused baying state he did not hear me. 

I was a mile from the car and he was about three quarters of a mile, I thought maybe I could get closer and get him to hear me. Unfortunately it was also uphill to the barn including one very not fun to run hill.  I never did get his attention, and when I came over the last hill to the car/barn, there was Roader sitting sweetly by the car.  WHEW!

All the fussing around did add an extra 1.3 miles to my long run.

And yesterdays sunrise for a bonus

Sunday, December 31, 2017

Recapping 2017 in Running

Time to say good bye to another year and since this is a running blog it's a great time to look back over my year in running. I am going to keep this super brief.

The year started with cold sub zero weather for running.

and ended that way too!

Okay, not that brief, there was lots of great weather for running in between, even with the smoky haze that was the end of August and most of September.

Races ran: 10.. the most since 2012 when I also ran ten!
  • Half marathons: 3
  • 30ks: 1
  • 5 mile race: 1
  • 5k: 3
  • Relays: 2
Two of the 5ks I ran with my daughter, pacing her to a new PR and it was so much fun!

The 30k was a new race distance for me this year at a new to me race. I highly recommend the St Regis Rail Trail Run. I was really wanting to do it again this year, but it's not going to work out.

I didn't set any PRs myself, but I was very happy with my times especially my half marathon times.

I didn't have any major injuries or back issues this year, just minor things

Favorite fueling: Tailwind, honey stinger waffles and chews

Shoes used: Altra Torins, Altra Olympus, Altra Lone Peak Neo Shells, Altra The One, Altra Lone Peak, and Altra Escalante.  I love my Altras!

I was privileged enough to spend the year as an Altra Ambassador and I LOVED it. 

nce again I did not keep track of the miles I ran this year, once again it was liberating to not focus on numbers.

It's hard to pick out a favorite race. I loved Ragnar Colorado of course, so fun to take a trip with my running besties and have a mini runcation. And my little sister got to be on the team this year. 
My favorite distance is still the half marathon.

Still representing Team Beef and my daughter was super proud to sport her shirt for races too.

After a pretty serious hip injury I wasn't sure this guy would ever run again, but after three months of running off and easing him back into it slowly he is back at it.

A big highlight was once again running a Ragnar Relay with the Montana Running Ranchers
Image may contain: 10 people, including Ian Morse, people smiling, people standing, outdoor and nature

And a quick race recap
Run to the Pub Half marathon 1:42:55
Shamrock Run 5k  22:28  4th female, 1st in age group
Montana Women's Run 35:56 13th overall 2nd in age group
Kisses to Heaven half marathon 1:41:12 6th female, 4th in age group
Rail trail Run 30k  2:35:38  2nd female, 2nd in my age group
Bull Run Stampede Half Marathon Relay 1st in our division
Ragnar Colorado  27th team overall, 2nd in Mixed Submasters 29:46:23
Montana Half Marathon 1:40.01  2nd in age group 7th female
Run Turkey Run 5k 26:00 22nd in my age group (I ran with my daughter who got a PR)
Santa Shuffle 5k (ran with my daughter)

Monday, October 9, 2017

Montana Marathon Half Marathon

I signed up for this race the day before. I had it planned in my head all year to run it, but then kept forgetting to sign up. Most of Montana however the three or so (probably more) weeks before the run had a nice hazy film of smoke that at times made it impossible to run in so I decided to wait and see what the smoke did.  I didn't want to run a half in choking smoke. Then the week before the race I got a cold.  I was blaming it on the smoke. I ran 5 miles in it Sunday and it left my throat sore.

What followed was sore throat, stuffy nose, runny nose, frog in throat, congested feeling, cough, headache... bleh.  Friday I was feeling pretty good (ish) I could hardly talk and was blowing my nose every thirty minutes and it felt hard to breathe. I decided no half marathon.

Saturday morning I woke up and felt so much better! Minimal snot and coughing and I could breathe! So naturally I signed up for the half marathon.  I'm not sure my husband agreed it was a wise decision based on how my week went, but its hard to argue with a runner who has her heart set on a race.

Oh and there was a niggle in my left foot. Sort of been there since before the Ragnar Relay in Colorado.  That had me a little nervous, it really hurt during my last leg of the relay and ached some at work,

Anyhoo.. packet pickup was a breeze.. it was just a bib and a bag for the bib and pins and a few coupons.

Race day weather was looking like 39 degrees at the start with minimal wind and 45 at the finish with minimal winds and partly cloudy.  Can I say perfect racing weather? Yes I can!

I admit not having run in cooler weather since last spring I had a bit of a hard time deciding what to wear..shorts vs capris.. long sleeve vs short.  I ultimately decided tank, skirt, compression socks, arm sleeves and a buff, and maybe gloves as I hate cold fingers. and I wore my race favorite Altra The Ones. LOVE these shoes

Buses started taking people out to the start at 630.  Naturally, being excited about running a half I got on the second bus, only because the first was already full, and we got to the start at 6:50. The race didn't start until 8:15.  It was cold, but at least we mostly had the porta potties to ourselves for a bit as the two buses were the only buses and were headed back for more people.

I met a gal from Oklahoma and one from Wyoming and had a great time visiting and walking to keep warm. I saw some people I knew and really it was fun to catch up and meet new people and cycle through the porta potties three times,

Ten minutes out from race time I stripped off my warm outer layer and decided no gloves or sleeves, I didn't want to have to deal with them when I got hot.

I turned on my Garmin and since it didn't seem to be finding a signal, I got my phone out to turn on a tracking app there and no service.  Crap.

Race started and still neither worked. Bummer.

On the up side now I know I can at least start a race and run by feel and be pretty on! At least I think I was. The start of the race is downhill so I got passed by a lot of people who were feeling really good and went out too fast, but that's okay I like to have people to pass later.

I saw a 12 miles to go sign and was surprised at how fast it came up, my garmin was still busy searching for a signal and I didn't think my phone was tracking until sometime later it told me I had run a mile in 7:30, which bolstered my spirits to know I was running just about where I wanted to and that I would have some data to nerd out with later.

I was following a gal with a big ponytail as she seemed to have a pace similar to mine although she was about 20 yards up from me. She was great motivation.

Finally my garmin found a signal.. I was guessing about 2.5 miles into the race. I never saw another miles to go sign after 11 miles to go I think.. so I kind of felt like I had a vague idea, but still not really sure.

The miles seemed to click by fairly fast though, this is the 4th time I have done this race so I know what to expect. I was listening to a Marathon Training Academy podcast until about halfway through when I switched to my music.   I always do this 5-7 sometimes 8 miles in for a boost of motivation and once again it worked.

The music put an extra kick in my step again, that and the Espresso GU I took around mile.  Running past the 10k start is always super motivating, they hadn't started yet so there was people to cheer as you ran by and you are coming down a pretty nice hill when you reach them so between the downhill and the crowd boost my pace picked up quite a bit.

My legs were feeling good, my breathing was doing good, not over labored but working.   I was loving it all.

I passed a gal as I was running past a small group of people and one of the ladies not so discretely pointed at me and told that gal to pass me.  I was so annoyed she would do it while I could see and hear that there was no way I was going to be passed back and I was not! I used it as more motivation and gave a little kick of speed.

When I was guessing I still had about three miles left I was still feeling really good, but I could tell my legs were starting to feel tired and I was feeling it, but only 3 miles left... I GOT THIS!!

Two miles left (ish) my glutes were feeling it, which I thought was funny since I am such a quad dominant runner, don't worry my quads were feeling it too.

One mile left.. while feeling tired I also still felt really good and knew this was in the bag.. the big question looming in my head of course was... could I get it under 1:40?  I knew I was close.. looking back I don't know why I just didn't look at the time on my watch.  Math is not a high point while running races though.

As I came down the final stretch I could see the clock but it read the marathon time which started 1 hour and 15 minutes before the half...once again...MATH while running!

I sped up and gave it my all for the last little bit.. I had a 6:32 pace on my Garmin, which I noted later not right then, and my final time was 1:40:0145   GAH!  lol so close!

Once I caught my breath I went and got my medal and finishers shirt, some water and a cookie which I never ate and some pretzels that I did eat.  I ended up seventh female overall and 2nd in my age group.  Out of the 4 times I have ran this course this was my 2nd fastest time... I am happy with that, getting older not slower!

This course has my half marathon PR of 1:37:06

I do recommend this race, it has beautiful scenery, is well organized and while not gender specific shirts they are very nice and I do wear them