A blizzard is coming….

Goodbye outdoor running… hello more snow! That’s what the weather channels are saying – worst snow storm in 20 years! I’m SOOOO ready for spring!

Here are my stats from last week:

1/24      Run 4 mi (37:32) outdoor 21 degrees
1/25      Track (ISU) 6 x 200 @ 33 sec, 60 sec rest
                Run 2 mi warm up, 1 mi cool down
1/26      Swim 20 mins
                Bike 60 min (20 min w/u, 3 x 5 min @ LT, 20 min cool down)
1/27      Run 4 mi (38:10) outdoor 23 degrees
1/28      OFF
1/29      Run 1 mi (9:45)
                200m (30.05) IWU Track Meet
                Run 1 mi (9:30)
1/30      Run 5 @ 49:30

Totals    Run   19 miles
                 Bike   60 min
                 Swim  20 min

This coming week starts a new stage of my training plan so I’ll be putting in more mileage and a couple different workouts.

I-Challenge Half

I just registered for the Illinois Marathon I-Challenge Half on April 29th – 30th in Champaign, Illinois!!!! This is a new option for the Illinois Marathon – they moved the 5k race to Friday evening making it possible for runners to participate in both the 5k and either the Half of the Full Marathon. I will be running the Half as one of my long runs for that week – I figure it would be more fun to run with a bunch of people than all by myself 🙂

Whoa Track Workout!

I always wonder why indoor tracks are kept so warm… I mean, most people will be running while they are there so there is no need to keep it about 70 degrees!! Regardless – that was what I got to deal with last night during my track workout. I am actually in the very early stages (meaning lots of SLOW running) of 5k training for this season so speedwork is not something that’s currently in my training plan. However, since I have a few other friends that are running at this indoor track meet I decided to get in on the fun. I am running the 200m which will be a short enough distance to where it won’t mess with my training, but still allow me to get out there and get used to competing again. Plus, the 200 m is probably my favorite distance to run 🙂

Back to last night – It went by in a blur. Since I’m doing much of my easy and long runs at 9:15 pace, I needed a workout to wake up my legs for Saturday. The workout I was given was 6 x 200 @ :33 with 1 min rest. I noticed some familiar faces at the track and jumped in with another one of the guys who was doing his warm up. Once I was done with that (and its so hot in there I was already sweating like crazy and taking off layers) I stretched for quite a while and put on my favorite running shoes – track spikes! While I was stretching the college’s long distance track team(I’m guessing) came out for practice. I hurried up and got through my first 3 200’s with minimal interference on the track. The next 3 I had to run several lanes wide to weave around the runners in the 1st-3rd lanes which was not a big deal but it resulted in my splits being between 34 and 35 seconds. I was certainly worn out though.. my legs felt like jello and I couldn’t drink enough water. After I felt like I could handle running again I did a mile cool down with one of the other guys that was there. The cool down discussion was about how hot the track was 🙂 I did notice that I felt pretty dehydrated the whole workout and I’m sure being sick all day Sunday was making it worse, but it was a huge reminder that I need to drink lots of water throughout the day. My splits went like this:

1 – 31
2 – 33
3 – 33
4 – 34
5 – 35
6 – 34

I have a bike workout tonight, easy run on Thursday, and hills on Friday. Then Saturday its Off To the Races 🙂

My pink track spikes!

 

Love running in these 🙂

Race Plans!!

I signed up for my first 5k race of this season today – The Miller Park Zoo Stampede!! This race is held on Saturday, March 5th @ 10:00 AM. Its going to be a cold one 🙂

It was bound to happen..

After thinking that I was going to not catch the stomach flu that everyone else has had, I woke up Sunday morning feeling pretty weak. By noon I was full-on sick and not able to keep anything down – this resulted in me doing nothing but laying in bed ALL day long. As I was laying in bed, the only thing I kept thinking was that I had been so excited to be able to go run my 8 miles outside and now that wasn’t going to happen. Yesterday morning I felt a little better, but was still pretty tired and I could tell my body didn’t appreciate having nothing to eat or drink for almost 24 hours. I had planned on making up my 8 miles last night and then going to spinning class, but I only got in 4 and headed to bed early. On a good note, I’m feeling better today and plan on heading to the track for a little bit after work to get some more time in my spikes before Saturday’s track meet. I will also have to get in my hill workout and possibly some time on the bike.

Last week’s stats:

1/17      Bike – 60 min Easy
                Run – 1 mile easy off bike
                XT – Strong class 60 min

1/18       Run – 4 mi  – 37:00 (easy warm up and cool down)
                 Hills – 8 x 7% @ 9mph (20 sec) 2 min recovery

1/19       Bike  LT – 3 x 5 min w/2.5 min recovery (HR 182, 185, 187)
                 Bike – 40 min (warm up and cool down)

1/20       Run – 7.1 mi easy  1:06:01 (9:17 pace)    

1/21        Run – 4 mi – 37:00 (easy warm up and cool down)  
                  Run – Hills 8 x 7.5% @ 9mph (20 sec) 2 min recovery

1/22        XT – Pilates 60 mins

Totals:    Run – 20.1 mi
                  Bike – 2 hours
                  XT – 2 hours

Hopefully I can get back to my regular schedule starting today! I really don’t like missing workouts.

Picked these up on my Saturday shopping trip!

7 in the Snow

I finally went and bought a ninja mask for some outside running! I tried it out yesterday for my 7 mile easy run – I love it! It was 21 degrees out so I wore my UA cold gear tights, UA long sleeve, UA short sleeve, North Face fleece (with thumb holes 🙂 ) North Face down coat, and ski gloves. I had a bottle of water in my coat pocket along with my ipod. I had my normal pre-workout snack of a PB&J – yummy!! This run went pretty well and I actually managed to stay very warm – I had my coat unzipped most of the time. I did learn that when the temps are that cold water bottles will freeze.. I had slushy water towards the end 🙂 Overall it was a great run and when the temps are 20 and higher (and its still daylight out) I’d prefer to do my longer runs outside.

Wednesday was Bike LT day – it was a killer! Last week I did 2 x 5min @ LT with 2.5 min recovery but this week was 3 x 5 min @ LT with 2.5 min recovery. I knew this was going to be harder so I kept my HR for the 20 min warmup between 120-150 bpm. The first 5 min was probably the toughest for me, just because I was tired and it always takes me a while to warm up. The second set was about average and then the third 5 min set was tough but felt great! I’m glad I only do this workout one time a week though 🙂

1/18    2 mile warm up @ 9:15
             8 x 20 sec (9mph – 7.5% incline) 2:00 recovery
             2 mile cool down @ 9:15

1/19    3 x 5 min LT, 2:30 recovery (HR 182, 185, 187)
              20 min warm up, 20 min cool down

1/20    7.12 mi easy – 1:06 (9:17 pace) 21 degrees

me after my 7 miles in the snow

Getting Strong

Yesterday’s workout consisted of 60 mins on the bike followed by an easy mile on the treadmill. Since I was so busy last week with my new training plan I wasn’t able to go to my usual Strong classes or Pilates, which resulted in me feeling like I had a weaker core during my running. So last night after my normal workout I took a Strong class… man I could tell I hadn’t been for a while! The Strong class (@ 4 seasons) consists of very high rep counts (between 75 and 100 per exercise) with hand weights ranging from 4 to 8 lbs. We also use the Reebok Deck and yoga mats. The exercises included are chest press, shoulder press, tricep kick-backs, bent-over row, push-ups, sit-ups, squats, lunges, bicep curls, tricep extension (aka skull crushers) and a few other random exercises. Needless to say, I’m pretty whooped once I’m done with this class. Its something that I hope to squeeze in my schedule twice a week…. Tonight is a killer hill workout and Pilates 🙂

Bike – 60 mins
Run – 1 mile easy off the bike (9:15)
Strong – 60 mins

26

This week was my longest mileage week ever! 26 wonderful miles actually felt easier than the 12-15 I’m normally used to doing. I also bought some new laces (Yankz) and stopped using my orthotic insoles… I might have the happiest legs/feet in the world!! Sunday was also my best training run to date – 8 miles of pure enjoyment 🙂 Its the longest run I’ve had so far and the first time I’ve ran with no pain whatsoever. I’m hoping I have many more days like that! Here’s how the rest of the week went:

1/10   Bike – 1.5 hour easy
1/11    Hills – 8 x 20 sec (9mph, 7% incline) 3:00 recovery
             2 mi warm up & 2 mi cool down (9:15 pace)
1/12   Bike LT – 5 min @ 182 bpm, 2.5 min rec, 5 min @ 185  bpm
             20 min w/u, 20 min c/d
1/13   Easy Run – 7 mi @ 9:15 (5 min walk every 3 miles)
1/14   Hills – 8 x 20 sec (9 mph, 7% incline) 2:00 recovery
             2 mi w/u, 2 mi c/d (9:15 pace)
1/15    Bike – 1.5 hours easy (150 bpm)
1/16    Long Run – 8 mi (5 min walk every 3 miles)

Totals:    Run – 26 miles
                  Bike – 4 hours
            

This week will be much of the same workouts, but I’m going to try and add some pilates and strong classes on my lighter days.

Another first

Wednesday night I had a bike workout to complete (I do this on a spinning bike at my gym – 4 Seasons). I warmed up for 20 minutes (155 HR) and then was supposed to get in 2 sets of LT for 5 min each with 2.5 min recovery in between. I’ve learned lately that its better to pace yourself when you have multiple sets to do in a workout so that you can actually make it through the whole thing. So for the first set I held my HR at 182 in a standing climb (my favorite!) and then recovered at 120 HR for 2.5 min. The next 5 min set I kept my HR at 185 and then after I joined the rest of the class for a 6 min standing climb and some jumps. Next week I have to do 3 sets of 5 minutes and try to keep the same HR. I never thought I would enjoy spinning, but its becoming one of my favorite workouts.

Last night was 7 miles on the treadmill @ 9:15 pace. I was supposed to do 3 mile increments with a 5 minute walk in between, but I got impatient. So, I ended up with 2 miles run, 5 minute walk, 5 miles run. Tonight I was supposed to do hills and a 60:00 bike ride but there are no spinning classes on friday nights so I did that last night before the 7 miles.

1/13     Bike 60 min (2 x 5:00 LT, 2:30 recovery)
1/14     Bike 60 min easy, 7 mi easy @ 9:15

Hills….

Last night was my first hill workout on a treadmill. When I was in school I spent plenty of time doing hill work outside, but never on a treadmill so this was a new experience for me. I had 2 miles warm up, 8 hill repeats, and 2 miles cool down. I got started on my warm up and to my surprise, no more calf pain! After I got through my first hill I realized that the people around me were looking at me all weird… I had my headphones in while I was running so I wasn’t aware of how loud I must have been. Oh well, I had 7 more to do they were just going to have to deal with it. So after about 4 of them I started thinking about running hills when I was in track… it’s so different from running them on a treadmill. I like running hills outside better, but right now with the snow on the ground, that’s not an option. So as I was nearing the last 2 hills I found myself actually enjoying them… they were getting easier the more of them that I did. I’ve noticed that with my running as well… the first 2.5 miles in of a run I don’t feel so great but at miles 5 or 6 I actually have more energy and feel better than what I did on mile 2! I just wish I had the endurance to be able to run for many miles… it would make training a lot easier.  In time, I guess….

2 miles warm-up (9:40 pace)
8 hills – 7% incline – 9 MPH – 20 secs – 3:00 recovery @ walk
2 miles cool down (9:40 pace)

5.5 miles total

Tonight is a Bike LT workout so hopefully I can get through that and then on to an easy run day on Thursday.