Weekly Wrap-Up

Monday & Tuesday:
I was dealing with some personal stuff for a few days and I didn’t get any workouts in. Not only did I not workout, but I ate a lot of junk. Oh well, onward and upward.

Wednesday:
Finally got a run in! Ran 3.1 miles with the husband at an easy pace, then ran a bit more by myself for a total of 5 miles in 53:26.

Thursday:
It didn’t seem like I would be able to get a long run into my schedule this week. Then magically a time commitment disappeared and I had an extra two hours. Great! I ran 12 miles in 1:55:28.

Friday:
I was really sore and so I decided to try out my very first recovery run – 3 miles in 30:28. I couldn’t believe how much the recovery run helped alleviate my soreness! When I got back, I did ZWOW #12 for a strength workout.

Saturday:
8 mile run with the husband at an easy pace. My Garmin died mid-run so I’m not sure of my time.

Sunday:
Taking a rest day. After running four days in a row my legs are tired and could use a break. It’s a nice day out, so I will probably go for a walk later and perhaps go play catch in the park.

Total Miles Ran: 28

My First Recovery Run

After my 12 miles on Thursday, I woke up really stiff and sore on Friday. Typically I take a rest day immediately following a long run. However, lately I’ve been reading about everyone going on ‘recovery runs’ and I was curious.

A recovery run is done the day after a hard workout and should be an easy run at a slow pace. Laura over at Mommy Run Fast wrote a blog post all about recovery runs just as I was getting ready to head out for my recovery run – awesome timing! She goes through some of the different rationales regarding how and why recovery runs work, which was really interesting.

The first mile was horrible. I could barely move my legs and I was so slow. Mile 2 was a little better, but still not great. However, something magical happened and by mile 3  my legs had loosened up and I was actually feeling…good.

For the rest of the day I was hardly stiff and sore at all. Certainly nothing compared to the stiffness/soreness I had pre-run. I’m sold…I’m definitely including more recovery runs from here on out.

Some folks say that recovery runs that are done the day after a hard work out don’t actually work and are a myth. I’m not an exercise scientist nor a kinesiologist. All I have to go by is my N=1. For me, and for a lot of other folks out there on the internet, they seem to work.

Do you incorporate recovery runs? Do they work for you?

 

Long Run Recap

So apparently the universe heard about me whining on the internet and decided to cut me a break.

Yesterday I posted that I didn’t think I’d be able to get a long run in this week AND I complained about it raining. Imagine my surprise when one of my time commitments ended up being less than I had anticipated and I suddenly found myself with some extra time PLUS there was a momentary break in the rain at that exact moment. Clearly it was a sign that I was meant to put on my running shoes and go.

I always feel like such a nerd in my fuel belt. I’ve had this thing for two years, you would think I’d be used to it by now.

I ran 6 miles to a park just south of the city. I had a Clif Shot, some water, and then turned right around to make it 12 miles total (1:55:28).  I snapped a picture before I turned around, I love that the trail takes me closer to the mountains.

I was pretty stoked about my time. I averaged a 9:38 pace which is pretty great for me for a long run. I’m pretty pleased with my splits, too. Started out slow, maintained a steady pace, and then sped up at the end:

Turns out I got homejust in time. As soon as I entered my apartment complex, the sky turned black and it started to rain….again. Thanks weather gods for reading my blog and helping me out!

Weekly Wrap-up

I had a great running week!Things started out a bit shaky on Monday, but that seems to have been a temporary blip.

Monday:
Took my spiffy new shoes to the gym for a treadmill hill workout. Ended up feeling quite queasy and had to end the workout a bit early. Boo. Ended up running 2.84 miles in 28:36.

Tuesday:
I was brave and went for my first run with a running group! I ran 3.26 with the group (well, the group was actually just two of us…) and then ran home by myself, for a total of 6.2 miles in 1:03:19.

Wednesday:
Did an unscheduled 5K. My husband was working from home and felt like going for a quick run so I went with him. The pace was pretty easy (for me) – 3.1 miles in 33:15.

After the run, I went to the gym and did the “dumbbell hell” workout from this page:

5 DB deadlifts
5 DB hang cleans
5 DB push press
5 DB squats

I did 10 rounds with 20# DBs. After every two rounds I had a little breather. This was TOUGH!

Thursday:
Long run: 11 miles in 1:47:13.

Friday:
Did two ZWOW workouts back to back: ZWOW #11 (score: 4.2) and ZWOW #10 (score 2.1…which is down from my previous score of 2.5, ugh). I still had some DOMS in my quads from Wednesday’s strength workout, so I did 15 very easy minutes on the elliptical and then made sure to stretch out a ton.

Saturday:
7.6 mile run…was only supposed to go 6.2 but got carried away. Ended up hitting the wall at mile 6. It was my first time running in the heat in a looooong time.

Sunday:
Rest day! My legs are definitely feeling like they need it.

Total Miles Ran This Week:
30.74…which is too many. It’s up 25% from last week! I try to only increase my mileage by a max of 10% from week to week. This is mostly due to poor decision making on my part.


A Summer-y Run Recap

It has rained every Saturday for the past month. Saturday is typically the day I go running with my husband. Since the weather has been so bad we have been keeping our runs fairly close to home.

This morning the sun was shining and it was the perfect day to go check out a new (to us) trail. It had a ton of trees and wildflowers, it was so pretty!

This trail looks deserted in the photo, but it was actually really busy! We got to a city park and ran around a man-made lake. Before we knew it we were at this random carousel ride that we had no idea existed – weird!

The park was so nice that we ended up running longer than we had intended (we planned on 3.1 out and then retracing our route for 3.1 back). In the end we ended up going a total of 7.6 miles in 1:29:47.

Although the scenery was amazing, a few things went wrong on this run. First, I shouldn’t have ran this far as it was more mileage than I was scheduled to run today. Second, it was pretty warm out there on the trail and the sun was beating down on us for most of the way. We had water, but no sports drink or food. I hit the wall pretty hard around mile 6. I always run early in the morning and so I’m not used to running in the heat.

That being said, this was a PR for my husband and the miles were pretty easy/slow for me, so I’m not too worried. I’ll take it easy tomorrow and I should be as good as new.

Here’s a shot I snuck of my husband resting on a park bench post-run:

Hope everyone else is enjoying their Saturdays! Did you workout today? If so, what did you do?

Long Run Recap

This week my long run has worked up to 11 miles. My running schedule got a bit moved around, and I made some poor decisions yesterday:

1. Unscheduled 5K run. I kept the pace pretty easy, though. This didn’t really tire me out at all.

2. Heavy leg strength training. I normally do bodyweight stuff the day before a long run, but yesterday I ended up lifting kind of heavy (for me). Bad idea.

3. Long walk. I had some errands to run and decided to walk. The walk turned out much longer than I had anticipated.

These three things left me with VERY tired legs last night. I stretched them out before bed and figured I’d see what happened when I woke up in the morning.

This morning my legs were a bit stiff, mostly in the quads, but it wasn’t too bad. I scarfed down a piece of bread with PB, flax, and banana, and a gigantic cup of coffee:

My long runs are finally getting long enough that I’m going to have to start ingesting some calories. So far I haven’t felt the need. Today I started to bonk around 9 miles. Despite this, somehow I pushed myself to sprint for the final 2 miles, and I’m actually quite happy with my mile splits:

Total time was 1:47:13. Not bad. My legs were completely shot though. I came home and immediately made a smoothie with protein powder, powdered greens (which is actually kind of gross, but it was free, so I can’t complain), flax, banana, and frozen fruit. I sometimes like to make my smoothies extra thick and eat them in a bowl with a spoon. It looks like a bowl of green sludge…but it wasdeliciousgreen sludge.

After my smoothie I stretched out a bit and foam rolled. Ugh, this was unpleasant. I was so stiff and sore.

After I was showered and cleaned up I had some leftover lentil-spinach dahl:

Long Run Recap

The way my schedule works out right now, my long runs are typically on Wednesday. I realize this makes me somewhat of a freak in the running world.

Today my long run was 10 miles. I know that’s nothing compared to you folks who are getting close to your marathons and ultras, but for me this was a significant day. This was my first double-digit run since late 2010.

In 2011 I knew I wouldn’t be racing due to budgetary constraints (some races are so much money!) so I was running short runs to keep fit, but nothing more than that. Then in August I had my accident and was unable to run for the rest of the year.

Typically I run on an empty stomach in the morning, but anything over 6 miles and I need some fuel in me. This morning I had a BIG cup of coffee and a homemade poppyseed bagel (note to self: never leave house after eating a poppyseed bagel without checking your teeth first).

It was dark and rainy out, so I dressed for the weather. Joke’s on me. Shortly into my run the sun came out and I was way too hot. D’oh.

Because it was rainy, there were lots of these little guys all over the sidewalks:

Once home I downed a recovery protein shake:

During my run I was sure I had gone out too fast and that my last few miles were slow, but I was pleasantly surprised when I looked at my mile splits once I got home. They were right were I wanted them to be. I held a consistent pace and then sped up toward the end:

When do you typically do your long runs? Do you have a ‘long run’ routine you follow?

Training for the San Francisco Marathon: First hill workout

This morning I faced a beast most foul:

Wow, my cell phone camera sucks.

Indoor cardio machines make me want to gauge my eyes out. When I was healing from surgery and had to rely on the stationary bike and elliptical machine I thought I would go insane. Turns out I was being melodramatic (me?) and I didn’t actually go insane, but I was pretty bored.

So why did I choose to hop on the dreadmill of my own volition this morning? San Francisco Marathon training, of course! My training plan *officially* begins today. Since I live in a pancake-flat area, hill training is going to take some creativity. Here’s the workout I did today, which is based off of one I found on Running Times.

5 min. warm-up (I worked my way up to a 6.0 mph pace)
1 min. each @ 4, 5, and 6 incline
3 min. flat
1 min. each @ 5, 6, and 7 incline
3 min. flat
1 min. each @ 6, 7, and 8 incline
3 min. flat
1 min. each @ 7, 6, and 5 incline
3 min. flat
1 min. each @ 6, 5, and 4 incline
3 min. flat

The whole thing took me 35 minutes and I held the 6.0 mph pace throughout. By the end I had ran 3.414 miles. And boy was I drenched. This was my first hill workout in a looooong time, and it showed.

Other tricks up my sleeve to prepare myself for hills is to include stair running, as well as more hill intervals on the treadmill. If you have any ideas please leave a comment, I’d love to hear them!