The Big Peak.

4 weeks until Chicago Marathon

I was so thankful to be home for this big week of training. The mileage wasn’t especially high but I had 3 key workouts that were important to really nail. To do that I needed to be hydrated, fueled and rested and it is much easier for me to control those things when I am not on the road.

Texts from Coach on Sunday before the week started OVER-emphasized the need to listen to my body. He was adamant that I didn’t go into any of the three big workouts tired and that I should push my long run to Monday if there was ANY reason I thought I wasn’t ready on Sunday. Fortunately my body handled the intensity of the workouts really well and I was able to recover and feel good going into the next one.

Monday 

  • Plan: 1:00 Easy or OFF
  • Actual: 1:00 Yoga

With all the timezone madness, Coach wasn’t sure which day I had actually done my long run. Although I did it Sunday morning in Hamburg, that actually equated to Saturday night at 9:30 Chicago time. This was originally an optional run day, but when he found out I ran Sunday and not Saturday, he told me to rest.

My body was craving yoga, but none of the studios near me had a class that was convenient with my work day {and more importantly, evening plans with Jenny & Chanthana} so I fired up the Yoga Studio App on my iPad and did an hour combo session (strength, flexibility, balance) in my living room. The dogs were somewhat perplexed by this situation and Ernie kept sitting on me…giving me a little extra resistance for planks.

Tuesday 

  • Plan: 55 min Tempo Run (7-8M) @ 7:20-30 w/optional 7:05-15 after 4M
  • Actual: 12.5M @ 7:41* w/tempo: 7:28, 7:23, 7:21, 7:18, 7:13, 7:08, 7:04, 7:04 (0.6)

This was a MASSIVE tempo workout! Luckily I woke up to perfect fall weather. Coach told me that I should feel like I was holding back in the first half and then push hard for the remainder. It’s crazy, but the 7:20-7:30 miles really did feel like I was cruising. It almost felt effortless. I definitely had to work hard for the last 3.6 when I dropped the pace, but I still felt smooth and under control the whole time. SUPER HAPPY about this workout!

*I didn’t realize until later in the week that this workout, even with the slow & easy warm-up/cool-down, put me within 11 seconds my half PR pace for 12.5 miles. That makes me want to race a half :)

Wednesday

  • Plan: Yoga + 50 min Cross
  • Actual: Yoga + 13M Ride @ 15.8 mph

I was super excited to get back to my yoga studio so I got up early and I registered for a 5-class pack and signed up for an 8:30 a.m. class…at the Naperville location. #moron. I didn’t even realize it until I was sitting outside the studio at 8:30 and no one ever came. Fortunately I was able to switch the pack and the class over to the Chicago location and with a rare morning of no meetings, attend a 10 a.m. class. It was everything my body needed, with a good mix of hard work and stretching (and sweat!). How has this been missing in my life for so long?

I wasn’t really sure what I wanted to do for cross training. The outdoor pools are closed for the season, but it was a beautiful day and I couldn’t stand the idea of doing something inside. I decided to finally take my bike out for the first time since Nationals for a ride on the Lakefront. It was great except for the slow speed tipover at the turnaround. It’s been years since I have done that. Rookie move.

Thursday

  • Plan: Strength Routine + 50 min “REAL EASY” Run
  • Actual: Strength + 6M @ 8:28

I got a text later-ish on Wednesday evening from my local car dealership saying they were having a customer appreciation week and I could bring in my car for a FREE detail. I am obsessed with having a clean car so I jumped right on that and told them I would bring it in first thing the next day. The next morning I woke up, did my strength work right away, then loaded Walter in the car and dropped it off at the dealership. Walter and I had a nice, easy run back home (with some extra distance added to get the full 50 min). What I find interesting lately is that when I try to keep the pace super easy (~8:25+), I end up feeling kind of crappy and out of sync. But when I pick it up just a little (~8:10-8:20), it feels much more natural and actually easier. Not sure at what point you go with what feels easy or stick to a pace that you know is in the easy range…

Friday

  • Plan: Choose Your Own Adventure Speed work: 10×800, 4x1M (both @ 5K pace) or 5K TT
  • Actual: 11.25M @ 8:21 w/800’s: 3:16, 3:16, 3:13, 3:15, 3:15, 3:14, 3:15, 3:16, 3:16, 3:16

I kind of liked this whole “choose your own speedwork adventure” from Coach. It didn’t take me long to choose…the 800’s, of course. Why? In my mind that was the biggest, most monstrous of the three workouts and if you believe in the whole Yasso thing (I don’t) then technically it would tell you how fast I can run a marathon. It was another beautiful sunny, fall day (albeit a little windy). The repeats felt really smooth and controlled and I tried to focus on taking one at a time then the recovering, instead of getting overwhelmed with what number I was on (or how many I had left). This worked really well and I cruised through the workout…until #10. Then it got tough. It seemed like the wind picked up all of a sudden and my legs were tired and I really had to fight hard for that one. But then I was DONE!

Saturday

  • Plan: OFF
  • Actual: OFF

Rested like a champ. Did some cleaning and other little minor projects around the house, napped and watched a lot of TV.

Sunday

  • Plan: 2:45 – 3:00 Run
  • Actual: 21.5M @ 8:17

YES! This is by far the best 20-miler run I have had in a long, long time and I think the fastest outside of a race. I took Walter for the first 5ish and started nice and slow, hoping to be able to pick it up in the last 5-10 miles. I kept checking in with my body as time went by and I continued to feel really, really strong. There were little aches that would come and go (normal) but I didn’t really start to feel the mileage until I went over 21. Then instead of pushing all the way up to the 3:00 mark, I hit 21.5 and called it a day (only had about 2 minutes till 3:00 anyway). Success…now bring on taper!

Totals

  • Run: 51.3 miles
  • Cross training: 1 bike ride
  • Strength: 1 (forgiven, because…yoga!)
  • Yoga: x 2! (including a class at my favorite studio!)
Posted in Chicago, Goals, running, swimming, training, walter, weekly recap, work travel, workout clothes | 2 Comments

Hamburg

5 weeks until Chicago Marathon

My feelings toward running this week in Hamburg were just as strong and exactly the opposite to how I felt about running in Jamaica. Not only was there a 30+ degree temperature swing from one week to the next, but Hamburg is one of my favorite places in the world to run.

Monday 

  • Plan: OFF
  • Actual: OFF

I got up early to get some work done and finish packing before leaving for Hamburg around lunch time. I spent the rest of the day/night traveling.

Tuesday 

  • Plan: Tempo Run w/6M @ 7:05-7:20
  • Actual: 10M @ 7:40 w/tempo: 7:21, 7:13, 7:16, 7:12, 7:10, 7:04

Doing a tempo run almost immediately after getting off of a trans-Atlantic flight is definitely not ideal. I considered changing this to an easy run, but last time I had the opportunity to attempt a 6-mile tempo, I opted to only do 5 because of the heat and humidity so I really wanted to see if I could do it. Since the temps were in the mid-50’s, I knew that would help tremendously. And surprisingly, from the very beginning, I felt pretty good. There were definitely times in the early tempo miles that I had doubts, but the further I got into it, the better and more confident I felt.

Wednesday

  • Plan: 1:15 Reeeal Easy Run
  • Actual: 9M @ 8:29

Coach wanted me to take this one really easy and I was glad because despite sleeping until past 8 a.m., I woke up feeling super sluggish. It took over 5 miles until my legs came around and started to feel better.

Thursday

  • Plan: 45 min Cross Training + Strength Routine
  • Actual: 45 min Easy Spin + Strength

I was out until 3 a.m. the night before with colleagues after our company party at the trade show. Thank goodness for a super easy workout and semi-late start to the day. It felt good to get myself moving and sweating a little before a busy work day.

Friday

  • Plan: Speed work w/ 8×800 @ 3:15-20
  • Actual: 9M @ 8:12 w/800’s: 3:15, 3:16, 3:16, 3:17, 3:15, 3:15, 3:14, 3:14

After sleeping in the last 2 days, it hurt a little when the 5 a.m. alarm clock went off. I took the train to the track at Stadtpark for my speedwork. It was foggy and really cool, which was a HUGE difference from the last time I did 800’s a few weeks ago. These felt really controlled and comfortable. It is exciting to see the progression on this workout from just a few months ago during Boston training, where the same effort equaled splits around 3:20.

hamburg track

This beautiful track sits in a park with miles of tree covered dirt running trails.

Saturday

  • Plan: Strength Routine + 1:00 Easy Run
  • Actual: Strength + 7.25M @ 8:21

One of the other reasons {besides running} that I love going to Hamburg is spending time with friends who live there. Since there were also coworkers/old friends still in town, we had a great group of 6 for a fun night with dinner, drinks and live music. We had a great time and stayed out until almost 3 am, which I knew was okay because I could sleep as late as I wanted Saturday. I woke up around 11 am, did my strength routine then finally ran around noon. The brilliance of running in Northern Europe…temps still in the low 60’s in the middle of the day! It was a bit crowded with people walking at the lake at the beginning and end of the run but the rest was fine. My legs took ~3 miles to get going but eventually felt decent…I guess it’s just that point in marathon training.

alster

The Inner Alster. It sits right in the middle of downtown so it was pretty crowded when I started my run.

Sunday

  • Plan: 1:45 Run
  • Actual: 13M @ 8:13

Almost the same situation as last week. Early flight home meant 4 am wake up for a 4:30 start to get the miles in. It was dark but familiar and I felt pretty good for the whole run. Despite that, for some reason, (maybe the darkness or because my right glute/hip/hammy felt really tight) I just wanted this run to get over with. Luckily it went by pretty fast and I was on time for my flight. The lower back chaffing from my sports bra and (STILL SORE!) tail bone from cliff jumping in Jamaica were not pleasant for the 9 hour flight home.

Totals

  • Run: 48.25 miles
  • Cross training: 1 Easy Spin
  • Strength: 2 
  • Yoga: 0 
Posted in Chicago, Goals, running, swimming, training, walter, weekly recap, work travel, workout clothes | Leave a comment

Proud

19.6 miles at 8:26 average.

This run doesn’t look all that impressive on paper, but it is one run that I am more proud of than any I can remember. While I have training runs or workouts that I am happy with or excited about throughout any normal training cycle, it is rare that I would say that I am truly PROUD of a training run.

What makes this one different?

As I mentioned in my weekly recap, I had anxiety about running in Jamaica. Especially when I found out I was scheduled for the longest run of the training cycle while I was there. And even more when a scheduled day off on Monday meant that I would be doing this run on Sunday before we left. And then BEYOND when I learned that we would need to leave the hotel for the airport at 8 am Sunday. That meant starting the run no later than 4:45. In Jamaica. In the dark.

I briefly considered waiting until we got back to Chicago to run. But that meant starting a 20-mile run at 6 pm after traveling all day. And since I needed to unpack, do laundry and repack to leave for Germany the next day…I just didn’t see it as an option.

If there had been a treadmill at the hotel, it would have been a no-brainer. Sure, the outdoor portion would be hot as hell and miserable but I would run the first 5 miles on the TM then head outside when it was daylight. But I was at a boutique hotel with no gym and no treadmill. So outside it was.

We went to bed early Saturday night and I easily fell asleep by 10. I slept well for about 2.5 hours then slept like absolute shit between 12:30 and 4, when I finally decided to just get up. My nose was stuffed up and I was having bizarre dreams, undoubtedly related to the run. I decked myself out with a headlamp, reflective vest, blinky lights and a water belt then headed to the hotel gate at 4:45. When the front desk guy unlocked it for me, he was both baffled by my desire to run at that stupid hour and impressed by all my gear.

I had decided that I was going to stay within a 1/2 mile of the hotel until it was light out. I went back and forth for about an hour…0.5 miles in one direction and 0.25 miles in the other. I ran slow-ish for those miles (8:30+) and was on high alert for anything that could be suspicious. The only thing of note was a guy sitting in the dark in front of a house across from my hotel, smoking weed and asking me questions every time I came by (“Where are you from?” “Oh American girl!” “How far you going?” “Oh, you are fit…still running!”) and sometimes just mumbling things that were completely unintelligible. I was mildly nervous by his presence but the hotel was right there, so I figured I would be fine.

After what seemed like forever, the sun came up and I was able to drop the night gear at the hotel. I was so grateful for daylight and felt so much lighter without all of the gear. As I took off for the longest out and back section, I realized that I since I had been so anxious about safety, I hadn’t spent any time considering whether I would be able to actually run for 2 hours and 45 minutes in that heat and humidity. I had started slowly on purpose but the heat was already affecting me and I wasn’t even in double digits yet.

On my way toward downtown Negril I came up on a house whose gate was being protected by a pack of dogs. I had seen them earlier, but this time, as I attempted to pass the house, they came charging at me. Everything I know about how you should react in this situation went out the window as I instinctively turned around and tried to run from the dogs (dumb.) I was expecting one to bite me just as a man popped his head over the stone wall of the house and screamed at all of them. They quickly retreated and he yelled to me to “throw stones at them next time.”

My heart was racing from the sprint, but I realized that the shot of adrenaline actually made me feel the best I had all day. The next several miles to the turn around were uneventful and I hit mile 10 feeling decent, reminding myself to take it one section at a time. At this point, my shoes were already soaked with sweat and white foam was squishing out with every step I took.

I ran out of water at 12.5 so the 1.5 miles to get back to the hotel felt really long. I refilled with cold water and Nuun and drank half a coke from the refrigerator. {I knew that was going to be either be brilliant or the dumbest move ever}. It tasted delicious and the extra calories meant I wouldn’t have to choke down a 3rd Gu. I felt like a new person and set out to finish. I had broken the run in small chunks and at that point, it was the only thing keeping me moving. I told myself “2 out (opposite direction of the dogs) and 2 back to get to 18.”. I celebrated every single mile after that. 16…yes! 17…good job! 18…awesome!

When I got to 18, I was running short on time so I knew I wouldn’t get 20. I decided to go 7 min out and back and then 2:45 and DONE! I took my chances and went toward the dogs since they were gone on my last trip by. When I went by on the way out, one came out. I bent over to pick up a rock and he scurried off quickly. But on the way back they were out. ALL of them. I had rocks and threw them but only a few were even phased. They ran toward me again but this time I kept running in the same direction, which for some reason, made them less aggressive. They chased for a few steps, then stopped. Thanks to the dogs, it was my fastest split of the day…7:58.

I was absolutely exhausted, more sweaty than I ever have been after a run but also so, so proud of getting through it. I am sure some of you will think what I did was stupid. And I get that. I respect that running in the dark in a place like that is not something everyone would do or thinks is okay. But I definitely understood the risks and to be honest, I just hoped for the best. I am really happy with the decision in the end and also feel like this was a good mental toughness training for Chicago.

Posted in friends, Goals, running, training, Travel, Weather | 6 Comments

Jamaica Running, Mon

6 weeks until Chicago Marathon

We planned the trip to Jamaica waaaay back last winter and I didn’t even realize at the time that I would be in high volume training mode for Chicago. I was nervous about my runs during the trip for weeks and even researched on-line and called the hotel before the trip to see what the running situation would be. While the weather was unbearably hot and humid and the running situation wasn’t ideal…it worked and I was able to get all of my miles in during the trip.

Monday 

  • Plan: OFF
  • Actual: OFF

Since I didn’t have a complete rest day at all last week, Coach started the week with a day off to reset. Nicely lined up with Labor Day so I took a long walk with a friend and the pups to the dog beach.

Tuesday 

  • Plan: Tempo Run w/4M @ 7:05-7:15
  • Actual: 9M @ 7:47 w/tempo: 7:11, 7:07, 7:06, 7:01

Bright and early run before a super busy day preparing to be out of the office for the rest of the week (well, technically two weeks since I am currently en route to Europe for a business trip). Felt smooth and controlled on the tempos, but September definitely didn’t bring cooler temps. This was a sweaty one.

Wednesday

  • Plan: 1:20 – 1:30 Easy Run
  • Actual: 11M @ 8:20

Helllooooo 3:30 a.m. wake-up call. No choice but to run before the 7:30 a.m. flight since the “feels like” temps in Jamaica in the afternoon are well into the triple digits. I took Walter for the first 4 miles since I knew that would be the darkest and most deserted part of the run. Once I headed back out after I dropped him off at 4:30, there were plenty of other runners out on the path. Despite having major GI issues on this run (thanks to BBQ and cake late the night before), I felt really good and wanted to keep going! I forgot how peaceful those dark, early morning runs can be.

Thursday

  • Plan: 1:00 Cross Training
  • Actual: Yoga

No gym at the hotel, but they had outdoor yoga every morning at 8 a.m. with a nice breeze coming off the water. It was gentle and lovely.

Breakfast views after yoga.

photo 1 (25)

Friday

  • Plan: Speed work w/ 6-7×400 @ 5k pace (~1:38)
  • Actual: 8M @ 8:06 w/400’s: 1:37, 1:37, 1:37, 1:38, 1:38, 1:39, 1:38

My first run in Jamaica. The hotel warned me to get out early before there was very much traffic since there are no sidewalks and people drive like maniacs. I was out the door by 6 and while there were some traffic, I was able to scoot off the road and stay clear when the crazy cars came by. On the way into our hotel the day before I had noticed a short (~1 mile) section of sidewalk/bike path just past the main downtown area in Negril. It was (conveniently) about 2.5 miles from our hotel so I ran over for the warm up and did the repeats there, then ran back for the cool down. I was absolutely SOAKED by the end of the run and was cat called by almost every man, woman and child I ran by, but all in a friendly manner and I felt generally safe the whole time. I felt all over the place on the repeats and was a little surprised to see how consistent the splits were when I got back and looked at the data.

Saturday

  • Plan: Strength + 45 min Easy Run
  • Actual: 5.5M @ 8:20 

Another steamy, sweaty run, but nice and relaxed. I ran in the opposite direction from the hotel than the day before and it was interesting to see a different part of Negril. This area was more neighborhoods and less commercial but I still felt plenty safe and the traffic was even less. I should have done the strength routine before I left, but I wanted to get out and get done before it got any later and traffic picked up. I thought maybe I would go to yoga after I got back, but I chose a leisurely breakfast with Brad instead.

After breakfast, we finally took some pictures of our bridge and cliff jumping adventures.

photo 2 (29)

 

photo 3 (12)

Sunday

  • Plan: 2:45 Run
  • Actual: 19.6M @ 8:26

 
I did this before we left Jamaica Sunday morning and it was an adventure to say the least. I think there is a lot more that I want to say about this run than makes sense here. Hopefully I will have a few minutes this week to share more!

Totals

  • Run: 53.1 miles
  • Cross training: 0
  • Strength: 0 (oops.)
  • Yoga: 1 (finally!)
Posted in Chicago, Goals, running, swimming, training, Travel, walter, weekly recap, workout clothes | 2 Comments

Redemption Week

7 weeks until Chicago Marathon

I came into this week feeling a little beat up, physically and mentally. I was sore from the long run the weekend before and early in the week, the summer weather hit its peak heat & humidity levels. I needed my body to shed the soreness and respond to some tough workouts so that I could regain confidence as I headed into the biggest part of training. By midweek, I was feeling much better and with the help of a little break in the heat on Thursday I had a confidence building speed workout which led into a good weekend of running.

Monday 

  • Plan: Tempo Run w/5-6M @ 7:10-7:25
  • Actual: 9.75M @ 7:48 w/tempo: 7:22, 7:18, 7:14, 7:16, 7:10

I drove down to Morton on Sunday evening because I had to work in Peoria for the first couple of days of the week. It is nice to mix up the running routes a bit, but I was really nervous going into this run. It was brutally steamy at 6 a.m. and my legs were still really cranky. Fortunately the legs loosened up significantly in the first couple of miles and after I dropped Walter off, I was ready to see what they had in them. I would have LOVED to try for 6 tempo miles, but at about 2.5, I made the call to push the pace and stop at 5. I was drenched in sweat and even with two short water breaks at tempo mile 2 and 4, I could feel myself getting dehydrated. Considering tired legs and the heat, I am really happy with how it went.

Tuesday 

  • Plan: Strength Routine + 1:15-20 Easy Run
  • Actual: 9.6M @ 8:22 

It’s crazy that 72 degrees and 86% humidity actually felt cool after the previous few days. My legs were super creaky in the first couple of miles with Walter and still felt pretty heavy even after that. At the very end, I unintentionally picked up the pace a bit (~8:00-8:10) and suddenly started to feel more like myself than I had for the entire run.

Once again forgot to get up in time for strength work. I promised myself I would do it once I got back to Chicago that evening and I just flat out forgot.

Wednesday

  • Plan: 1:00 Cross Training
  • Actual: 3000 yd. Swim + Strength

Morning swim in the outdoor pool in my new suit. I am liking these weekly swims, but I had to keep reminding myself that it was okay to back off and take it easy. There is no reason to kill myself in the pool right now.

Since I skipped Tuesday’s planned strength routine, I did it Wednesday afternoon.

Thursday

  • Plan: Speed work w/3 x 1M @ 6:40 + 4 x 200 “all out”
  • Actual: 9.5M @ 7:54 w/repeats: 6:36, 6:37, 6:35; 200’s: 41, 40, 39, 39

Wow…what a difference 10 degrees makes. It almost felt fall-like on this run with low humidity, temps in the upper 60’s and a nice cool breeze. I ran to the track (and saw Chanthana on the way!) and even better than being all alone at the track was seeing my buddy, Lynton, there doing mile repeats as well. I felt really strong during this workout. I REALLY needed that confidence boost.

Friday

  • Plan: Strength Routine + 45 – 1:00 Easy Run
  • Actual: Strength + 7.25M @ 8:20

Finally did the full strength routine before my run for the first time in a while. It was humid, but overcast and even though my legs took a bit to warm up, I actually felt more like myself on this run than I have in a while. Walter joined me for the first 4ish then I went back out to finish up and found myself just really enjoying myself instead of worrying about my legs being tired/sore/sluggish.

Saturday

  • Plan: 2:00 Run
  • Actual: 15M @ 8:14

I thought a little company on my long run might help after the last couple of weeks of tough runs. Luckily Jeff was game to run together and we met up for about 12 miles starting at 6:30. The miles flew by and I felt really good, despite it still being warm and humid. I finished much stronger than the last couple of weeks with the last 4 miles: 8:04, 7:58, 7:58, 7:53. I really needed this.

Sunday

  • Plan: Strength Routine + Short Easy Run, Cross Train or OFF
  • Actual: Strength + 4M @ 8:25

Modified version of the strength routine (took out single leg squats) and nice, easy recovery miles with Walter. I was surprised how good I felt at the end of a big week. I also find that recovery runs on Sunday after a Saturday long run seem to make the Monday tempos feel better than a full rest day.

Totals

  • Run: 55 miles
  • Cross training: 1 Outdoor Swim
  • Strength: 1 full strength routine, 2 modified/shortened (much better!)
  • Yoga: 0. womp.
Posted in Chicago, Goals, running, Strength Training, swimming, training, Travel, walter, Weather, weekly recap, workout clothes, Yoga | 3 Comments

Summer Finally Arrived.

8 weeks until Chicago Marathon

We have been SUPER lucky with this summer’s weather in Chicago. For the most part, it has been gloriously cool with low humidity. I firmly believe that we earned it after enduring the absolutely brutal winter. BUT the warmer temps and humidity graced us this week (in Virginia & Chicago) and I definitely felt the affects in my running.

Monday 

  • Plan: Tempo Run w/3-4M @ 7:05-7:15
  • Actual: 9M @ 7:50 w/tempo: 7:13, 7:16, 7:08, 7:07

I seem to default to vacation mode when I am at the lake…even though this was most definitely a work day for me. I slept in until 8:30, then after a little foam rolling, I ran around 9:15. It wasn’t crazy hot (low 70’s) but there was almost 100% humidity (it sprinkled during the run and rained the rest of the day). I picked the route for the tempo hoping to not punish myself with all uphills but not cheat by doing more downhills. The way out is much more UP and the way back is much more DOWN.

Screen Shot 2014-08-20 at 2.30.44 PM

I had to fight hard for the first 2 miles and then my legs were shot, but I was able to use the downhills to keep the effort in check and still be in the goal range.

photo4

This is what a humid 9-mile run looks like for me. So.Much.Sweat.

Tuesday 

  • Plan: Strength Routine + 1:00 Easy Run
  • Actual: 7.2M @ 8:23 avg.

Last run on the hills before going back to Chicago. I forgot to set my alarm to wake up early enough to do strength work and run before my flight. My legs were a bit sore/tired from Monday’s tempo so I decided I was better off scratching it than doing it when I got back to Chicago.

Wednesday

  • Plan: 1:00 Cross Training
  • Actual: 3200 yd Swim

I was looking forward to this all week because I have been missing outdoor swims (and also my legs were ready for a break). I had meetings in the morning so I went at lunch, which worked out perfectly because the sun was out and it was glorious. I am not sure why I was surprised that I didn’t feel strong and fast after 10 days not swimming though :P. I also find it ironic that my longest swim of the summer happened after triathlon season was over.

Thursday

  • Plan: Speed work w/7×800 @ 3:15-3:20
  • Actual: 9M @ 8:03 w/800’s: 3:15, 3:16, 3:16, 3:16, 3:15, 3:16, 3:16

This was a day I am really lucky to work from home. I woke up at 6 a.m. to a complete downpour and while I normally don’t mind a rainy run, since I would be walking on the front and back end, I wasn’t all about it. {The new Lakefront track is 3 miles from my house and my warm-up was ~2.5M and cool down ~1.5M so I walked the balance.} After weather stalking all morning, I finally ran around 9:30 and it was 76* and 90% humidity. I planned to start easy on the 800’s and work my way down but the first 3-4 at 3:15-3:16 felt like cruise speed. Then as I sweat out everything I drank that morning and more, it got hard. The last 2-3 were brutal and I felt like I was running through sand.

Friday

  • Plan: OFF
  • Actual: OFF

Worked all morning then went to the Cubs game with Chanthana in the afternoon. I was almost as sweaty as some of my runs this week! After the game I had finish all the work that I didn’t do that afternoon and ended up working until after 8 p.m.

Saturday

  • Plan: 2:35 Run
  • Actual: 18.25M @ 8:27

This was absolutely brutal. I started at 6 a.m. but it was already 77 degrees and 96% humidity. I know you southerners have been dealing with this all summer, but I am definitely not acclimated. I took Walter for 3 miles then set out with a water bottle and extra Nuun tabs hoping that I wouldn’t crash and burn. I split the run up into 3×6 mile segments, with the goal of 1-6: 8:20+, 7-12: 8:15+ and hoped the last 6 I could drop the pace. I was right on track through 12, but even at these conservative paces, I fell apart in the last 5 miles. From 13 on: 8:27, 8:32, 8:32, 8:38, 8:48, 9:14 (0.25). Yikes. I filled my water bottle up 4 times (2xNuun, 2xwater) and still felt so thirsty, but it got to the point where it hurt my stomach to drink any more. I was pretty disappointed and after two crappy long runs in a row, my confidence was suffering.

Sunday

  • Plan: Short Easy Run or Cross Train
  • Actual: 4M @ 8:43

I was pretty sore from Saturday’s run, so this was a true recovery run. I took Walter, we made stops for water several times and just focused on getting the junk shook out. It worked because I felt much better afterward than before.

Totals

  • Run: 47.5 miles
  • Cross training: 1 Swim
  • Strength: 1 modified session (need to focus)
  • Yoga: 0 (grrr.)
Posted in Chicago, Goals, running, Strength Training, the lake, training, Travel, walter, Weather, weekly recap, Yoga | 4 Comments

Friday Fun XII

There were a couple of things that happened this week that I couldn’t let go undocumented for all of the Internet to read so here I am with my random Friday Fun!

  1. New Running Shoes! My three primary pairs of running shoes all have about 330 miles on them. While the Pure Cadence (definitely) and the Wave Sayonara (possibly) can handle more, the Saucony Fastwitch cannot. (Makes sense since they are the most minimal of the three). I was starting to feel weird, not good sensations in my ankles and achilles the last few times I wore them. I ordered a new color and half size bigger in the Fastwitch and am trying the Mizuno update in the Wave Sayonara 2. The Fastwitch will most likely be my marathon shoe.

    shoe collage

    Sayonara2 with a side of puppy feet on the left. Fastwitch on the right. 

  2. Jolyn Swimsuits. The loveliest Megan turned me on to these suits about a month ago and in anticipation of a few trips coming up, I ordered one…then another once it arrived. I will save you from a picture of me in the suits…the models on the website show them much better :) The suits are SUPER reasonable (~$50) and, in my opinion, can double as a cute suit for the beach or for training. Don’t be fooled by the strappy tie back, these things stay in place really well.photo (11)
  3. Team USA Rolldown. I may have squealed a little when this email popped up in my inbox on Tuesday afternoon.2014-08-20 17-21-13_ Team USA Chicago - Olympic Roll Down List - IBM Lotus Notes Of course, once I read it, I learned it wasn’t an actual invite to Team USA, but rather a notification that I am on the roll down list (essentially an alternate). The age up results were posted and I got 30th place…with only 7 seconds separating 27-30. Next summer I will be training for Nationals again and I’m hoping for that email saying I get to compete in Worlds just a month later.
  4. Big Milestone. There is a project at work that I have spent 2 years nurturing through major ups and downs and twists and turns. Throughout the life of the project, I have gotten the reputation as someone who only delivers bad news because things have gone sour so often. But on Monday, we officially hit a massive milestone that propels the project ahead. If all goes well (fingers crossed), we should have everything successfully concluded in October. After the two year roller coaster, needless to say I am ecstatic. 
  5. Jamaica. One of the trips that is coming up that I mentioned above is a 5-day vacation to Jamaica the first week(end) in September. Brad and I planned this trip with good friends from Greenville earlier this year and while a beach vacay would probably make WAY more sense in the frigid depths of winter, I am beyond excited to spend much needed time with a few of my favorite people. {We won’t dwell on the fact that I will likely have a 20-miler on the schedule while I am there…}
  6. Lakefront Track. A couple of months ago, I noticed there was a little oval construction happening right next to the Lakefront Path around Montrose Ave. A quick Twitter poll told me that, yes, in fact there would be a brand spanking new public track opening in a just few short months. Yesterday was my first chance to do speed work there since it opened. The rain all morning probably helped, but there wasn’t a single soul sole (pun intended) on the track other than me and the track is super nice. Being able to run to the track (~3 miles from home) instead of driving 20 min each way is a MAJOR convenience.
  7. Maxi Skirt. I will spare you from the bore of the Stitch Fix misses this month, but I had to share this one “hit” because I now own my first maxi skirt. I have always thought these looked silly on me, but this one is so soft and I love the pattern so I will be going outside of my comfort zone and rocking it until summer fades away.photo 3 (11)

That’s all my friends. I would love to hear about some of the things YOU are loving this Friday!

Posted in Chicago, Friday Fun, friends, life, Races, running, swimming, training, Travel, triathlon, workout clothes | 3 Comments