Weekly Recap: Week 15 of Half-Marathon Training with Hansons

This week turned into a recovery week, and that's probably okay. I think I was supposed to run 48 miles, and I ended up with 44.5 or so (notice all of those missed targets!). This was my week to reset. I felt really, really tired and beat up.

Monday: 8 miles, easy (10:50 pace), Saucony Kinvara 6
Target: 10 miles with 3x2M at 10k pace
I went into this run knowing that I might not be ready to do the workout. After the warmup -- where my both of my calves were hurting -- I tried the first repeat. I went about a quarter-mile and then killed the workout. I figured I could try again on Tuesday. Otherwise, the weather was great and my calves eventually loosened up. But man, the body is hurting right now.

Tuesday: 8 miles with 2-miles at 8:43, .5 mile at 8:46, 1 mile at 8:56, Saucony Kinvara 5
Target: 7 miles, easy
I suspected that the speedwork wouldn't go well, so I don't know if it was a self-fulfilling prophesy or if I was really tired. I started the second repeat and just felt like I couldn't do it -- so I quit. I figured I would run easy and then do a pace mile and then call it. No more speedwork this week. I need to take it easy.

Wednesday: 8 miles, 10:34 pace, Saucony Zealot (pink)
Target: 10 miles with 7 at HM pace
After Monday and Tuesday, I decided that I would just run easy Wednesday and Thursday and try to run Saturday's run at pace. My Hansons coach told me to just run easy until Oct. 1 when we'll return to workouts, so I guess Saturday's run will just be at my typical long run pace. I should end up close on my prescribed distance. For Wednesday's run, I hit the Bike & Hike and some of the neighborhoods. Apparently there must be a rule that you are required to buy a house WAY TOO BIG for you and your family.

Thursday: 5 miles, 13:00 pace, Saucony Zealot (blue)
Target: 6 miles, easy
For my fourth solo run of the week, I ended up running from home because I couldn't bear to run near work again. I thought I'd do 8 and then just decided to do whatever. I ran the long way to the park, 3 miles on trails and then home. I walked a lot.

Friday: rest
Target: rest

Saturday: 10.35 miles, 10:03 pace (negative splits/progression run), Saucony Zealot (pink)
Target: 10 miles, long
We were in Columbus for our scooter club's annual rally, so I didn't get much sleep Friday night. Regardless, Aaron and I were up and out the door before 8 for a run. We took the long way to the Olentangy trail. I ran about 5.5 with Aaron and then the last bit solo. I felt pretty decent (for the first time in forever) and finished strong with the last mile under 9.

Sunday: 5 miles, 11:50 pace, Newton Fate
Target: 5 miles, easy
I definitely was tired yesterday evening when I went out to get in this run. Again, I ran locally with about 3 miles on trails. I felt okay, just tired (better than last Thursday). 

Upcoming week: 
Peak week (which is actually kind of repeating the week before last) is upon us! Below is the schedule, but Coach Katie says no workouts until Oct. 1 (although I might switch Wednesday and Thursday).

• Monday: 5 miles, easy
• Tuesday: 10 miles with 4x1.5
• Wednesday: 5 miles, easy
• Thursday: 10 miles with 7 at HM pace
• Friday: rest
• Saturday: 14 miles, long
• Sunday: 6 miles, easy 

Weekly Recap: Week 14 of Half-Marathon Training with Hansons

This was the hardest week so far. Nearly 51 miles. I am generally tired, and my legs are fatigued (and sometimes actually sore). Just a few more weeks...

I really hope I hold up.

Monday: 5 miles, 10:22 pace, Newton Fate

Target: 5, easy
I mentioned earlier that I was sick of out-and-back routes, but sometimes I just can't figure out where else to run. I don't like running in my neighborhood, so I just hit the Bike & Hike near work. Not much to say about the run. I felt okay and had negative splits (starting 10:40, ending with 9:47). My legs are starting to feel like they're breaking down. I've been reading how ice inhibits your body's ability to adapt to the stress of training, but ice baths are starting to sound like a good idea.

Tuesday: 10 miles with two sets of 3 miles at 8:50 and 9:17, Saucony Kinvara 5

Target: 10 miles with 2x3M repeats at 8:45
Well, that was disappointing. I don't exactly know why I failed, but I did. Previously I decided 8:50 for the first set and 8:45 for the second. I ran with a friend, and that helped. I struggled to hit the first set and then couldn't even maintain half-marathon goal pace for the second, which is VERY discouraging. I'm not going to stress about it because I knew this would be a tough workout. I probably got in my head a bit. Honestly, this week's pace run is WAY more important.

Wednesday: 5 miles, 10:00 pace, demo Mizuno Sayanaro 3

Target: 5, easy
The 10-minute pace is a little misleading as this was during the monthly pub run, and there was a lot of stop-and-go. I am really starting to enjoy the easy miles. I demo'd a pair of Sayanaros, and I wasn't a fan. The shoe was kind of hot, I didn't like the fit and it was like there was too much heel and not enough forefoot cushioning. I'm still vaguely interested in the 2, but there's no point in that.

Thursday: 10 miles with 7 at 9:11, Saucony Kinvara 5

Target: 10 miles with 7 at 9:09
I don't even care that I was off-pace! I've had three 6-mile pace runs, and I've hit exactly one of 'em, so to do 7 close to pace is a win. I had plans to meet a friend for part of his run, and he met up with me on the last half-mile of my pace miles (and I was struggling and way off pace). Of the 7 miles, two were off-pace -- 9:19 and 9:21 -- so pretty bad, but I'm not going to let it get me down. After work, 80+ degrees and sleepy... And dare I say I'm looking forward to trying again?

Friday: rest
I was looking forward to this day all week.

Saturday: 14.1 miles, 11:05 pace, Saucony Zealot (pink)

Target: 14 miles
My legs are just BEAT. My first 4 miles were solo and rough. I met up with the group and I only had to run about a mile solo. THANK GOD. This was a struggle, although the last 5 miles were at least under 11-minute pace at least. I had a Clif recovery drink (made with coffee and almond milk) waiting in the car, and then I took a sorta-ice bath when I got home (cold water and one sad single tray of ice) and then spent time stretching, rolling and Myrtl-ing.

Sunday: 6.75 miles, 11:07 pace, Newton Fate

Target: 6 miles, easy

Accidentally went long while trying a new route from the house. The ankle pain I've been having on-and-off is back, so I iced afterward with the Polar Cube (and also later in my normal way).

Upcoming week:

• Monday: 10 miles with 3x2M at 10k pace
• Tuesday: 7 miles, easy
• Wednesday: 10 miles with 7 at HM pace
• Thursday: 6 miles, easy
• Friday: rest
• Saturday: 10 miles, long
• Sunday: 5 miles, easy

What I'm Wearing Now - Shoe Edition

I have a pretty decent shoe rotation. Between working at a running store, being a shoe geek and being a Saucony Zealot, I have accumulated lots of shoes. Here's what I'm wearing now:

Speed Shoes:
The Kinvaras get most of the speedy mileage.

• Saucony Kinvara 5, 88 miles - my favorite shoe of last year, and this is my last pair of this model. They're nearing the end of their life, which is sad. I use them for speedwork and races mostly. I ran Parkersburg in them, and I ran last weekend's 14-miler in them. I may go back to using them for long runs again. 
• Saucony Kinvara 6, 153 miles - the update fits more snugly, so I don't like them as much. I wear them for speedwork, and actually I've been wearing them more than the 5s for some reason. I ran Athens in them. (Given how I liked the 5s for a recent long run, I may try these for next weekend's 10-miler.)
• Newton Distance III, 65 miles - I really like these shoes, but they're a size 8 and just a touch small. As long as there's no downhills, they're fine. They're very comfortable and lightweight, and I'm tempted to get the updated version (or buy the IIIs online at a discount). Because my speed workouts are getting so long, I am hesitant to wear them too much (but I did wear them for 9 miles recently).

Trainers:
The Zealots get most of the easy mileage.

• Saucony Zealot, 2 pairs (218 on blue and 102 on pink) - I've had the blue ones since spring, so they have a decent amount of miles on them. I've transitioned this pair to shorter easy runs.  I picked up the pink Zealots to use for long runs. This helps me avoid wearing the same pair of shoes two days in a row. They're more cushioned than the Kinvara, but still have a 4mm drop, which works well for me, but I don't feel as snappy with them (what does that mean?!). 
• Newton Fate, 66 miles - I don't adore these shoes, but they're good for easy runs. Because I'm running so much, I've added the Fate in because it's comfortable and doesn't bother me. 

For the Kinvaras, I typically get 200-250 miles. I still have a pair of coral 5s that are technically in the rotation, but they're around 200 and feel pretty dead. They're good gym shoes. My guess for the Zealots is that I'll get around 300-400 (likely on the lower end of that range). 

But I'm hard on shoes, your mileage may vary (haha). For my Brooks PureFlows, I got around 200 miles, and I know others who could get 500. It's all based on your running efficiency, size, terrain, etc. I'm not the smallest or most efficient runner, that's for sure. 

Shoes I'm interested in:
The Kinvara is the only definite. 

• Saucony Kinvara 7 - I'm looking forward to the update next spring. Even though I preferred the 5 over the 6, I still like the 6. They're changing up the foam (adding a special cushioning system that can only be described as similar to Adidas' Boost technology). Ideally the update would be a little more generous in the upper, particularly the midfoot.
• Newton Distance IV - I heard there is some dissatisfaction with the tongue on the update, but I am curious to see for myself. 
• Adidas Adios Boost - Speaking of Boost, I am interested in the Adios Boost, but the drop is 10mm and that concerns me. The shoe is so lightweight that it probably wouldn't matter.
• Brooks PureFlow 4 - I hated the third version, which is when I went to the Kinvara, but I am curious about the updated. I wouldn't mind a demo run. 
• Saucony Mirage 5 - Before the PureFlows, I ran in the Mirage, but (surprise, surprise) I didn't like the update (that's way back to version 2). I'm interested in the new version because I think a touch of stability might be good for me.
• New Balance 1400 v3 - Same goes for the New Balance 1400. The new ones look great, but the drop and lack of cushioning is a change for me that I'm not sure I want to deal with.
• Mizuno Sayonara 2 - I haven't heard great things about 3, but the 2 has its fans. I've heard that the toebox is more narrow in the 3, so the 2 would be the one for me. I've also heard that the 3 seems more like the Wave Rider, and I don't care for the Rider. Truthfully, the wave plate may not be for me, so it's unlikely that I will ever get these even though they're pretty cheap on Amazon.

Weekly Recap: Week 12 of Half-Marathon Training with Hansons

Another big week of training, but with this program, they're all big weeks. Cutback weeks and/or reductions in the long-run mileage still include workouts. The SmartCoach programs from Runners World have weeks built in that are all just easy runs. I've talked with others about our concerns with that (the cut seems too extreme), but I do see the benefits in a week of just easy runs -- could help with recovery (mental and physical).

ANYHOW, back to my week.

It got hot again, which led to treadmill runs and moving my pace miles to my long run. That was my idea that was fully backed by the Hansons coach who's working with me. I ended up with just over 49 miles, and I can't really say the week was all that successful.

Monday: 10 TM with 4 1.5-mile repeats (8:30, 8:36, 8:30, 8:29), Saucony Kinvara 6
Target: 10+ miles with 4x1.5M repeats at 10k pace with 800m jog recovery
The run should have been 11 miles, but I cut the warmup and cooldown to 1 mile each because 11 miles on the treadmill just seemed crazy. (If I'd known I was going to be .68 miles from reaching 200 miles in August, I would have added on here.) High 80s are back, so I opted to do this run on the treadmill. My basement treadmill does not become obsessed unless you're adjusting the speed often, so the longer repeats worked just fine. I deliberately slowed own for the second repeat because I didn't think I'd be able to complete the workout with 1.5 miles at an 8:30 pace. Maybe I could have.

Tuesday: 5.15 miles in an hour, Saucony Zealots (blue)
Target: 5, easy 
To maximize the time before my next workout, I ran before work, which means there were fewer than 12 hours after finishing Monday's workout and doing this run. Oh well. Not much to say. I was tired, my right calf was a little cranky after Monday's run so I wore my calf sleeves. I really wish I felt more energetic on pre-work runs.

Wednesday: 9 miles, 11:07 pace, Saucony Zealots (pink)
Target: 9 miles, easy
--> originally supposed to be 9 miles with 6 at HM pace
I am so glad I decided to move the pace miles to Saturday's run. It was hot and humid, and clearly I struggled throughout the 9 miles. I was doing okay. I refilled my water and took a gel at the turnaround, and then on the way back, a couple of people stopped me for some directions. And after that, I couldn't stay going. Lots of stopping. I'm not sure why it went quite so poorly, but moving on.

Thursday: 5 TM miles, 11:56 pace, Saucony Zealots (blue)
Target: 5, easy 
To maximize my time Thursday night, I ran before work again. (That means I finished Wednesday's run at 7:45 pm and started Thursday's run at 5:45 am.) Not much to talk about. I started out walking and then slowly jogged. Legs are TIRED.

Friday: rest

Saturday: 14 miles with 5 at 9:11 pace, 10:14 pace overall, Saucony Kinvara 5
Target: 14 miles with 6 at 9:09 pace
--> originally supposed to be a simple 14-mile long run
I got to the trail before my friends so I got in 4 miles and then met up with the group who was doing 9. I thought I might be able to get one or two people to run the pace miles with me, but they all wanted to run easy. So I ran 2 with them and then moved into my pace miles. After the turnaround, I really started to struggle. I passed the group at its turnaround and my motivation practically vanished. After I hit finished the fifth pace mile, I started on the sixth and then just gave up. I stopped and waited for the group to catch up to me, and then I just ran it in. I'm disappointed in myself for not finishing the workout, but that was tough. I didn't hate throwing the pace miles in though.

Sunday: 6 miles, 11:45 pace, Newton Fate
Target: 6 miles, easy
Aaron and I just ran from the house because we had guests: 3 to the park, 2 on trails, 1 home. Not much to talk about here.

August Recap

I finished August .68 miles short of 200 miles. I kind of knew, but wasn't sure down the decimal how close I would be. I was tempted to add the .68 miles, but I was showered and it seems a little... crazy. I try to be relaxed about my training, but c'mon, I'm not. Stopping short of 200 miles is step.

Mileage: 199.32 (25% hard mileage, 75% easy/recovery mileage)
# of runs: 26 (2 on treadmill, no trails)
Average length: 7.67 miles
Average pace: 10:22
Races: 1 - Parkersburg Half-Marathon
Fastest mile: 8:34 at the end of a five-mile half-marathon pace set
Rest days: 4, none unscheduled

I ran my numbers in a pace calculator to see how August and July compared. August felt quicker, and it was! In July, I ran 170 miles at a 10:31 average. I'm pretty proud that I ran more miles at a faster pace. I'm still running LOTS of easy mileage, but the pace runs and "strength" runs (longer intervals) are going to help bring the overall pace down.

Looking at things like this is helpful. I tend to become discouraged, especially when I compare myself to other people ("Comparison is the thief of joy"). And I know it's silly. This is my training, my goals, my ability. But sometimes it's hard to accept that natural talent plays a role.

You know what else plays a role? Nutrition, sleep and rest. And strength. So there's plenty for me to work on!

Weekly Recap: Week 11 of Half-Marathon Training with Hansons

I'm doing a good job at recapping this training cycle. I wonder if it will be useful, if I ever will review it. Moving on...

45+ miles, overall 10:15 pace (felt a little more lively this week, I guess) and two workouts hit and one long run. Feeling pretty good, and although I'm nervous about next week, I'm maybe looking forward to it, just a little bit (but the warmer temps are scheduled to return, so that concerns me some.

Monday: 5 miles, 11:51 pace, Newton Fate
Target: 5 miles, easy 
I'm getting my schedule back to Fridays off so there'll be seven days (which includes three workouts and one long run) before Friday's rest day. I decided to get this easy run done before work to maximize the rest time before Tuesday's workout. I felt okay, just tired. It was dark, there was a loose dog (stopping and walking for that only explains the slow pace for the first mile).

Tuesday: 10.25 miles with 6 repeats: 8:42, 8:37, 8:42, 8:43, 8:42, 8:39 (8:41 average), Saucony Kinvara 6
Target: 10.5 miles with 6x1 mile at 10k pace with 400m jog rest
So this workout went well. My goal was 8:45, and while I would have liked to see negative splits there, I really can't complain. Like most workouts, I wasn't sure if I'd be able to hit the pace for all six miles, but I did. I had company for the run too, so that was nice. I was back at the trailhead at 10.25 miles, so I cut off a quarter of the cooldown. I took a gel right before the fourth repeat, and it seems ridiculous to need to fuel during midweek runs, but I guess that's my life now.

Also, so scared about Thursday's workout!

Wednesday: 6.1 miles, 9:58 pace, Saucony Zealot
Target: 6 miles, easy
For our weekly group run, we gathered our friends in Kent for a run around campus. It ended up being a little quicker than it should have, but I felt pretty decent, although I was a little concerned that the faster pace may not have adequately recovered me for Thursday's pace run. Oh, the mystery!

Thursday: 9 miles with 6 miles at 9:01 pace, Newton Distance III
Target: 9 miles with 6 at half-marathon pace
And yay! I was worried about this workout, but once I got going, I figured I could finish it. Not quite negative splits (mile 4, which is the turnaround mile, was just a little slower than mile 3), but I'm happy with it.

Friday: rest
FINALLY. 57+ miles, three workouts and a long run between rest days is a lot for me.

Saturday: 10.25 miles, 9:53 pace, Saucony Zealot
Target: 10 miles, long
I knew this run would probably be a little quicker than most of my long runs, and I was okay with that. On Saturday, the Akron Marathon organized its annual "Blue Line Training Run" where you run the "blue line," which marks the marathon course. There were 12-mile and 20-mile routes, and while I could have done 12 miles, my schedule said 10 and I am trying to follow it as best I can. I stopped running at 10 miles, but then the walk back to the car was getting long so I started jogging again. It was nice to run with 300 other people. The last three miles were progressively faster (9:45, 9:34, 9:11), and they felt good. There was also 500+ feet of elevation gain, which is kind of nice. I'm shaking up my long runs this time (as opposed to running them all on the towpath), and I like it.

Sunday: 5 miles, 10:28 pace, Newton Fate
Target: 5 miles, easy
Instead of trying to figure out where to meet some friends during their long run, we just ran in Kent. I wanted pancakes yesterday, but Fred's Diner was packed; I got my pancakes this morning (not as good as Fred's though). About the run itself: I love a naturally run negative split (first mile around 11, last mile under 10). I felt fine, although I probably should have worn my calf sleeves. (I'm packing them for Monday's workout.)

Upcoming week:

• Monday: 10-11 miles with 4x1.5M repeats at 10k pace with 800m jog recovery
  --> this is a SCARY workout
• Tuesday: 5, easy
• Wednesday: 9 miles with 6 miles at HM pace
  --> I've done it before, I can do it again, right?!
• Thursday: 5, easy
• Friday: rest
• Saturday: 14 miles, long
  --> Might join up with some friends who are running 20+ miles on the Akron Marathon course
• Sunday: 6 miles, easy

Weekly Recap: Week 10 of Half-Marathon Training with Hansons

After the Parkersburg half, I wasn't sure what to do. I've committed more than two months to this program already, I should just see it through. (I don't know what else to do!)

I ended up with 45 miles for the week and feeling tired. I'm a little intimated by next week's workouts, but I'm trying not to think about it too much.

Monday: 5 miles, treadmill, 11:09 pace, Saucony Zealot

Target: 5 miles, easy

The weather was annoying -- first, super-hot and then pouring rain -- so I just took it to the treadmill. Not much to say about the run. I started out very slowly and increased each mile, finishing with a 9:56 mile.

Tuesday: 5 miles, 10:30 pace, Saucony Zealot

Target: 5 miles, easy

I was originally going to do my speedwork Tuesday, but my coach recommended another easy day, which went well. I love natural negative splits.

Wednesday: 8 miles, 10x400s under 8:42 pace, Saucony Kinvara 6

Target: 8 miles with 10x400s

This was just sad: All of my friends were at the pub run (45 minutes away), while I did this. Plus, this workout was kind of a disaster, so I'm really proud of myself for getting it done. It was 90 degrees, so I headed for the treadmill. At the start of the fourth repeat, the treadmill decided 12 mph was more appropriate. I jumped off, pulled the emergency key and then tried to restart. Before setting a speed, it started increasing. So I decided to finish outside where, of course, it was pouring. The Garmin started acting weird outside, but it was prompting me through the repeats. I know I was under 8:42 for all of the repeats, and I know the last one was 8:12 pace or so. When I got home, it wouldn't upload, and then the Garmin would restart. Eventually I ran the Garmin dead and am hoping that fixes it for awhile.

I'm disappointed that I don't have my splits to compare to the last time I did 400s. However, I felt noticeably stronger, and I think the three days of easy runs after the half were a good idea.

Thursday: off

Friday: 8 miles with 5 at 9:07, 9:05, 8:55, 8:58, 8:50, Saucony Kinvara 6

Target: 8 miles with 5 at pace

Super-happy with this. I had a show in the afternoon, Aaron bailed on the run and I just didn't really feel that way. I bargained with myself the entire time, but I got the workout done, on pace.

Saturday: 6 miles, 11:07 pace, Saucony Zealot

Target: 6 miles, easy

Done Saturday morning, this was tough. I just went with the easy pace (the second half was quicker than the first at least).

Sunday: 13 miles, 10:33 pace, Saucony Zealot

Target: 12 miles, long
Taking it easy Saturday was the right decision because I felt pretty decent for the long run. 12 was scheduled, but we planned our route to do a loop and miscalculated a bit. 505 feet of elevation gain, but the last two miles were downhill and I was able to get my legs moving better then. Happy with this run.

Upcoming Week (45 miles):

• Monday: 5 miles, easy
• Tuesday: 10.5 miles with 6x1 mile at 10k pace with 400m jog rest
• Wednesday: 6 miles, easy
• Thursday: 9 miles with 6 at half-marathon pace
• Friday: off (back to Fridays off, which means I'll have seven days in a row)
• Saturday: 10 miles, long
• Sunday: 5 miles, easy

Weekly Recap: Week 9 of Half-Marathon Training with Hansons

Taper week! Truth be told, I was ready for a little break. So, so tired. I ended up with 37ish miles and, truthfully, some tears after Saturday's race.

Monday: 7 miles with 4 at 9:11, 9:02, 9:01, 8:34, 9:44 overall pace, Newton Distance III

Target: 7 miles with 4 at 9:09

It was only in the mid80s and fairly humid (storms a-comin'), but I doubt my ability to run 4 miles at pace on the treadmill. Luckily I missed the storms and only encountered rain during my cooldown. The paces are inconsistent, and I think that was partly because I, of course, doubted myself. I remembered the last failed pace run (two weeks ago, in HOT and humid weather), but I tried to put it out of my mind. I wasn't upset about the 9:11 and figured if they all ended up at 9:11, that's fine. Clearly I could have done better -- mile 4 was way too fast -- but I will take the run as encouragement that I am in better shape and I am capable of running 9:09s for a half-marathon... in October.

Tuesday: 3.25 miles, 10:46 pace, Saucony Zealot

Target: 3 miles, easy

→Tuesday was supposed to be 5 and Wednesday 3, but I switched them. 3 is easier to get in before work (hair appointment after work) *and* the longer mileage Wednesday is better for the group run since everyone else will be running longer.
Ugh. Less than 12 hours after finishing the pace run, I was up to get in this short run before work. Not much to say. I felt okay, although if I didn't know my pace, I would have said I was running 10:30s. It was in the neighborhood so it was a little hillier. Also 88% humidity (but the temps were cooler, of course).

Wednesday: 5 miles, 10:01 pace, Saucony Zealot

Target: 5 miles, easy

It was lovely out, and I attribute that to my negative split: 10:20, 10:17, 10:05, 9:55, 9:29. A little faster than prescribed, but given the weather, the lower mileage and time between runs, it's to be expected. Quads were a little sore for some reason (neighborhood isn't that hilly).

Thursday: rest

I should have foam-rolled, but I didn't.

Friday: 3 miles, 11:20 pace, Saucony Zealots

Target: 3 miles, easy

Another pre-work run, and I just don't get the "peaceful" run stuff about morning runs. It takes so much for me to wake up. I didn't feel great, not bad exactly. Plus I ended up walking during the third mile trying to deal with a bug in my eye.

Plus, I'm hungry all day: before noon, I've had water, Nuun, cereal & almond milk, iced coffee w/ milk, Kind bar, water, 1/2 of a Clif bar and another Nuun. I was tempted to eat my leftover pizza in the morning and then get Panera for lunch. Ridiculous.

Saturday: 16 miles with a 2:11 half-marathon, Saucony Kinvara 5

Target: 16 miles with HM

I'm like a broken record with this race. Recap coming soon, but the 2:11 is not good. Completely fell apart. Again.

Sunday: 3 miles, 12+ pace, Saucony Kinvara 5

Target: 3 miles, easy
3 hot miles after Saturday's race were rough. There was weird pain in my lower right side, so I basically walked the first mile. Felt a little better in miles 2 and 3, although there was walking there too. I think I was dehydrated (well, more like my electrolytes were out of whack). But whatever.

Upcoming week:

• Monday: 5 miles, easy
• Tuesday: 8 miles with 10x400s
• Wednesday: 5 miles, easy
• Thursday: off
• Friday: 8 miles with 5 at pace
• Saturday: 6 miles, easy
• Sunday: 12 miles, long

This schedule may change -- not sure if I'm recovered enough for a workout tomorrow, so I have some discussions going on with my coach -- but as of right now, that's the plan. 

Weekly Recap: Week 8 of Half-Marathon Training with Hansons

This was kind of a peak week before Parkersburg, although I've hit 44 miles before and the long run starts my mini-taper. The speedwork ladder starts coming back down, and the pace run goes up another mile.

Overall, the humidity was lower this week as evidenced by my successes in the 1000s and HM pace run. I'm feeling better about my fitness, although I don't know that I can come in under 2 at Parkersburg. In discussions with my Hansons coach, we've decided to go for the PR (start around 9:20) and hopefully speed up after 8 miles or so. Columbus is the true goal.

Monday: 8 miles, 5x1000s on pace w/ negative splits! Saucony Kinvara 6
Target: 8 miles, speed/5x1000s with 600m recovery
So much win on this workout. See details here.

Tuesday: 6 miles, 10:22 pace, Newton Fates
Target: 6 miles, easy
We hit up the Summit Metroparks Running Spree for Tuesday's run. They had 4 miles, so we met earlier to get in 2 miles beforehand. I ran a little faster than I probably should have, although I felt okay. Nervous about Wednesday's run...

Wednesday: 8 miles w/ 5 at 9:00 pace, Saucony Kinvara 5
Target: 8 miles, speed/5 miles at HM pace

So, so happy with this! I was thinking about this way too much beforehand. I even dreamed about it. After last week's fail, I was really not confident that I could run 5 miles at pace (although if I can't do 5, why would I be able to do 13.1?). I warmed up and then settled into my pace. I have my watch set up with a workout so I don't have individual mile paces. It alerts me if I go too slow, and I check periodically to see where I am. I miss not having the individual paces, but that's okay. I am sure that I sped up for the second half of the pace miles, so that's good.

Thursday: 6 miles, 10:41 pace, Saucony Zealot 
Target: 6 miles, easy

Nothing much to say about this easy run. I felt fine, and the second half was a little faster than the first (10:52 versus 10:29 average). I really do think the recovery/easy runs are better than days off. With speedwork on Mondays and Wednesdays, I always have an easy day after a hard run, which is seeming ideal for me. But I'm ready for Friday's rest day.

Friday: rest

Saturday: 10 miles, 10:33 pace, Saucony Zealot
Target: 10 miles, long

Pleasant temperatures and company for the entire run made for a pretty good run. Nothing much to say, just nice & easy, with negative splits. I could have run faster if I'd wanted to. I can't decide how prepared I feel for next week's race. Right now, it looks clear, but maybe pretty warm and probably pretty humid.

Sunday: 6 miles, 10:38 pace, Saucony Zealot
Target: 6 miles, easy
I was not feeling very good at the beginning of this run, but I started to feel better after the turnaround. My mile splits are kind of funny: 11:33, 11:17, 10:46, 10:42, 10:03, 9:27. At the end of some easy runs, I like to run hard for a bit (less than a minute) and then back off. Apparently for the last mile, I was feeling a lot better!

Upcoming Week:

• Monday: 7 miles with 4 at half-marathon pace
• Tuesday: 3 miles, easy
• Wednesday: 5 miles, easy
• Thursday: rest
• Friday: 3 miles, easy
• Saturday: 16 miles with HM
• Sunday: 3 miles, easy

Weekly Recap: Week 7 of Half-Marathon Training with Hansons

I ended the seventh week with 43+ miles, one failed workout and some fatigue. The usual.

Monday: 8 miles w/ three 1-mile repeats under 8:42 (8:22, 8:23, 8:18), Saucony Kinvara 6

Target: 8 miles with three 1-mile repeats at 8:21 to 8:42 pace, 800m recovery jog
With 90+ temps, I again took my speedwork to the treadmill. I think as long as my pace runs are outside, I'm good. My watch and my treadmill disagree on pace, with my watch saying I'm running faster than the treadmill. My treadmill is 15 years old, and it definitely feels like I'm working harder than the pace it shows! Regardless, I hit my paces, and it was hard. I walked a tiny bit after the second and third miles and then finished the recovery jogging along.

Tuesday: 6 miles, 10:55 pace, Brooks PureFlow 2s (and they are DEAD)

Target: 5 or 6, easy
Aaron and I met some friends for this HOT run. I took it easy and felt okay, although it was like 90 degrees.

Wednesday: 7 miles, three miles at 9:12, 9:34, 9:14 so FAIL, Saucony Kinvara 5

Target: 7 miles with four at 9:09

It was super-hot again, and I should have I altered this workout by shortening it (which I ultimately did), switching it to Thursday or going inside. I hydrated well beforehand, it was just HOT. I warmed up, ran the first two "pace" miles, took an unscheduled quarter-mile recovery jog and then planned to do two more pace miles. After one, I quit and just jogged it in. It just wasn't happening. Longer recap of this run is here.

Thursday: 5 miles, 10:22 pace, Newton Fate

Target: 5 or 6, easy (depends on what I do Tuesday)

I'm really starting to prefer having an easy recovery run after hard workouts (versus a rest day). I was pleasantly surprised (again) at how decent I felt even though I had that difficult run on Wednesday. I think I might keep my speed workouts to Monday and Wednesday.

Note: Thursday's run brought me to 170+ for the month of July -- that's amazing!

Friday: rest

Saturday: 12 miles, 10:39 pace, Saucony Zealots

Target: 12, long

I repeated last week's long run with 8 miles on the towpath and the last 4 on the hill. It went about the same, actually. I felt decent, ran completely up the hill and felt great coming back. I'm really hoping that incorporating the hill onto tired legs will help me gain strength. Hasn't killed me yet!

Sunday: 5.3 miles, 10:52 pace, Saucony Zealots

Target: 5, easy

Blues & Brews was Saturday, so we were a little dehydrated for this run. Plus we didn't start until after noon, and it was HOT. I wanted to do a new route since there's a new bike & hike open near us. The route was great, but not very shaded. I don't think I could have run faster if I'd tried!

Upcoming Week:

• Monday 8 miles, speed/5x1000s with 600m recovery
• Tuesday 6 miles, easy
• Wednesday 8 miles, speed/4 miles at HM pace
• Thursday 6 miles, easy
• Friday rest
• Saturday 10 miles, long
• Sunday 6 miles, easy

Weekly Recap: Week 5 of Half-Marathon Training with Hansons

I had plans on Thursday, so I had to move some things around this week. I switched Tuesday and Thursday's speedwork to Monday and Wednesday, and then I switched Monday and Thursday's easy runs so I had fewer miles on Thursday. Then I ended up switching Saturday and Sunday so I could run long with Aaron on Sunday.

ANYHOW. This week was 40 miles *and* took me to 100 miles for July. I am feeling okay. Most runs start out with my calves feeling very tight, but they eventually loosen up. My calves are constantly feeling achy and twitchy though. Another thing is just how TIRED I am. I shouldn't be surprised, but I am.

Monday: 8 miles, 5 1000k repeats (8:33, 8:24, 8:41, 8:37, 8:40), Saucony Kinvara 6
Target: 5x1000m repeats at 8:21 to 8:42 with 600m rest (8 miles total)
I knew going into this workout that I was going to struggle. The repeats were long, and my last two speed workouts were on the treadmill and didn't go that well. But I did it, and I hit the repeats (although some consistency there would have been nice!). Last week, I told my coach that I had struggled and walked some/a lot during the recovery portions, and she really encouraged me to run the recoveries, even if they're almost as slow as walking them. I jogged the first three recoveries entirely, but during te last two, I did walk for about 30 seconds at the beginning of each one. Worse, there was some walking during my cooldown. All in all, I'm not too disappointed in myself. I just wish it were easier :)

Tuesday: 5 miles, 10:37 pace, Saucony Zealots
Target: 5 miles, easy
Nothing really to talk about here. Just an easy run with Aaron. I never really felt great -- my calves were pretty tight, breathing seemed a little more labored than it should have been.

Wednesday: 7 miles, 4 at 9:05 average, Saucony Kinvara 5
Target: 7 miles with 4 at half-marathon pace (9:09)
That pace run was tough. I may have psyched myself out a little, too. I didn't feel great going into the run, and the 1.5-mile warmup was sluggish. But I went for it. Miles 1 and 2 were 9:04 and 9:05, but Mile 3 was 9:17 (!). I recovered and brought the average back with an 8:54 Mile 4. Overall, the pace run portion was 9:05 average. Next week, I need to hold it together for Mile 3 better.

Thursday: 4 miles, 10:13 pace, Saucony Zealots
Target: 4 miles, easy
After work, I quickly got in 4 miles before beer school. I felt surprisingly good given the pace run the evening before.

Friday: sweet, glorious rest

Saturday: 6 miles, 10:30 pace, Saucony Zealots (new pair)
Target: 6 miles, easy
Normally I do my long runs on Saturdays, but Aaron had to work so I switched 'em up. I started at 9, and it was already around 80 degrees. I took it pretty easy and felt okay. I added in some strides in the last mile just to see if my legs could turn over a little more quickly.

Sunday: 10 miles, 10:39 pace, Saucony Zealots (blue)
Target: 10 miles, easy
I would have liked to see a pace a little quicker, but it was hot and humid (already 80 degrees by our 8am -- well, closer to 8:30! -- start time). This was a rare positive split run, but I was SOAKED afterward.

Weekly Recap: Week 4 of Half-Marathon Training with Hansons

Cumulative fatigue is real. I'm a month into the Hanson's plan, and I feel okay -- but by Friday, I am *so ready* for that rest day.

I ended up with a little over 36.5 miles for the week, and I mostly felt pretty good. I did have some issues with my calves being really tight, so I'm trying to pay extra attention to both calves (not just the cranky right one -- which feels weird today). I've been really good about doing my post-run routine, which includes an abbreviated version of the Myrtl routine and foam-rolling. I'm also thinking about scheduling a massage with a new therapist (the one I love has hours that don't work for me, plus I think she's going back to school and won't be practicing nearly as much).

Monday: 5 miles, 10:17 pace, Saucony Zealot, 80s & 70% humidity

Target: 5 miles, easy (10:10 to 11:52)
I contemplated swapping Monday's 5 for Wednesday's 4 so that I could run a little longer with the group on Wednesday and recover better from Sunday's trail run. If I'd ended up on the treadmill, I'm guessing it would have been 4, but luckily I was able to miss the rain. It was warm (car said 87 degrees, but I don't think it as that warm where I ran) and humid, but I had a nice, natural negative split.

Tuesday: 7.5 miles with 6 800meter repeats (8:34 to 8:41), 1:20, Saucony Kinvara 5

Target: 7.5 miles with speedwork 6x800s (8:21 to 8:42 pace) with 400 recovery
The treadmill, again. Ugh. I managed to do the repeats at pace, but then ended up walking a decent amount of the recoveries. Part of the issue is that, on the treadmill, I'm choosing my paces. It's trickier to just slow way down and then speed up naturally. (Excuses!) I talked with my coach (ha!) about it, and she really emphasized that I should be jogging the recoveries, while acknowledging that walking is better than stopping. Next week, I pledge to do better!

Wednesday: 4 miles with the hill, 10:20 pace, Saucony Zealots

Target: 4 miles, easy (10:10 to 11:52)

The Hansons plan does not include specific hill work because you are not supposed to be avoiding hills (read: I should be doing more runs in my neighborhood since it's hilly!). With that in mind and the fact that I only had 4 miles on the schedule, I decided to do Brecksville Reservation hill. I had a nice run, kept it relatively easy and reined in the pace on the last two miles, keeping them around 10. The only concern is how this hill run might affect Thursday's pace run...

Thursday: 6 miles, 3 at 9:08, 9:04, 8:48, Saucony Kinvara 6

Target: 6 miles with three at half-marathon pace (9:09)

I am amazed I pulled this out. Not as nice as last week's, but still: All under 9:09 with a negative split. I felt pretty tired, but I managed to push through and resisted stopping. My calves were really tight during the warmup and cooldown.

Friday: rest!

Target: rest

I love my rest days.

Saturday: 8 miles, 10:28 pace, Saucony Zealots

Target: 8 miles, easy (10:10 to 11:52)

Saturday's group run always spreads out, but I had company for my full 8 miles with a friend and her baby. I took it easy and was pretty consistent. I felt just fine.

Sunday: 6 miles, 10:36 pace, Saucony Kinvara 5

Target: 6 miles, easy (10:10 to 11:52)

Aaron and I ran in Kent on the Portage Hike & Bike trail for our final run of the week. I felt pretty good actually and was very happy with our pace.

This week, I'm switching some things up since we have plans Thursday night:

• Monday: 5x1000m repeats (8:21 to 8:42 pace) with 600m rest
• Tuesday: 5 miles, easy
• Wednesday: 7 miles with 4 at half-marathon pace (9:09)
• Thursday or Friday: 4 miles, easy / rest
• Saturday: 10 miles
• Sunday: 6 miles

Weekly Recap: Week 3 of Half-Marathon Training with Hansons

Week 3 is done! I hit the pace run well, and I sort of hit the workout (although it was altered somewhat). I ended up with just short of 35 miles, and I'm feeling okay. The Friday rest days are welcomed though!

Monday: 4.15 TM miles, 10:32 pace, Saucony Kinvara 5 coral (dead) + strength

Target: 4 miles, easy (10:10 to 11:52)
I wanted to do some strength-training, so I just went to the gym for the easy 4-miler. Nothing much to speak of -- I did some upper body weights and then ran easy on the treadmill. I need to recalibrate my footpod because it's off by over a tenth again.

Tuesday: 7.25 TM miles, 8x600 repeats (average 8:30), Saucony Kinvara 5 white

Target: 7 miles with speedwork 8x600s (8:21 to 8:42 pace) with 400 recovery

More details here, but I'll consider this a relative success. The treadmill forced me to hit the paces, but I'm not really ready for the paces, so I ended up walking the recovery (which I also shortened).

Wednesday: 5 miles, 10:24 pace, Saucony Zealots

Target: 5 miles, easy (10:10 to 11:52)

Just an easy group run.

Thursday: 6 miles with 3 at HM pace, Saucony Kinvara 6

Target: 6 miles with three at half-marathon pace (9:09)

I was worried about this workout. I started my 1.5-mile warmup and felt pretty dead. I was running around an 11-minute pace maybe, and I didn't see how I could drop the pace to 9. Actually this ended up a really good run: 9:07, 8:58, 8:45 -- boom.

Friday: rest

Target: rest

Saturday: 7.1 miles, 10:25 pace, Saucony Zealot

Target: 7 miles, easy (10:10 to 11:52)

Nothing much to speak about here. Last mile was under 10 (accidentally). I ran with a friend (and was probably holding her back), and I saw a lot of other people we knew out there. During mile 6, I stopped to walk for a minute or two with a former training group participant so that we could catch up a bit.

Sunday: 5.4 miles, trail, 13+ pace, Saucony Peregrine

Target: 5 miles, easy (10:10 to 11:52)

Trail-running for "easy" runs is a little tricky (not to mention doing this after Saturday's beers). I tried to really take it easy, not pushing even when I knew I could. It was a beautiful morning. 

Speed Workout: 8x600s

I finished last night's speed workout a sweaty mess, so that's good. And I hit the intervals within range, so that's good as well. But I didn't do the workout as prescribed:

1.5 warmup
8x600s with 400 recovery (8:21 to 8:42 pace)
1.5 cooldown

It was storming, so I moved my workout to the treadmill, which made it a little more complicated. I made myself a little spreadsheet to keep track of when to change the paces (.37 miles ≈ 600 meters), but after the first repeat, I didn't really follow that. I planned to do the eight repeats like this:

2 at 6.9 mph (8:42)
2 at 7.0 mph (8:34)
2 at 7.1 mph (8:27)
2 at 7.2 mph (8:20)

And I *did* those, but I'm clearly not in shape for that because I felt it necessary to walk the recovery. Then I felt guilty for walking, so I shortened the recovery, roughly by half. So after the first interval, I think I did the .37 at pace and then .13 walking recovery.

I ended up with 7.25 miles (≈ 1.5 warmup, intervals, 1.37 cooldown). Not the biggest fail, but it's also not the best interpretation of the workout.

Coming up tomorrow is my first pace run, and I'm curious to see if I can hold half-marathon pace for three miles. There's no real reason that I shouldn't be able to. The pace is 9:09, and I've set my watch for 9:00 to 9:15. It's just 3 miles, and on Saturday -- not really trying during the Thirsty Dog 8k -- I ran my last two consecutive miles under that pace. Eventually I want to do my pace runs at Sand Run, but I think I'll do the first one on the Towpath to set myself up for success.

Weekly Recap: Week 1 of Half-Marathon Training with Hansons

Last week was officially the first week of training for Columbus! The Hansons Half-Marathon Method usually starts on Thursday and the standard rest day is Wednesday. I'm swapping Wednesday and Friday so Friday will be my rest days. I ended up with just over 20 miles, which will be the lowest mileage for quite some time! (And it's also the lowest mileage I've had in a while.)

A recap of Hanson's is that you run six days a week, and the cumulative fatigue of running so much will help you achieve your goals. Because you run six days a week, it's important to do your easy run EASY. The past two weeks I've been working on that because I tend to run easy -- especially with other people -- at a 10-minute pace, so I need to slow it down. I've been very vocal so my friends should be WELL-AWARE that I'm slowing it down unless I'm doing a race or speedwork.

Monday: off (last Monday off for a while, I hope)

Tuesday: 3 miles, 31:30/10:29 pace, Saucony Kinvara 6, 80 degrees & 58% humidity
Target pace: 10:10 to 11:52
Aaron and I ran 3 easy miles at Sand Run. According to my official schedule, this was supposed to be a rest day, but I don't really think an easy 3-miler is a problem. I would like to say that I was practicing pacing, but I didn't really feel like running any faster.

Wednesday: 4 miles, 9:57 pace, Saucony Zealots, 70 degrees & 78% humidity
Target: 3 miles, 10:10 to 11:52
It was the Fleet Feet pub run, so I swapped Wednesday and Thursday's runs. It was a bit of a struggle to keep the pace slower, but I'm happy with 10 minutes or so.

Thursday: 3 miles, treadmill, 10:47 pace, Saucony Kinvara 6 
Target: 4 miles, 10:10 to 11:52

Just a short 3-miler on the treadmill before beer school at The Rail. BTW, Homestead Brewing has some really nice offerings, so if you see them, try something!

I did go back to the sports chiro on Thursday morning for some more Graston and other treatment on the calf. It is progressing, and it feels pretty good when I'm wearing compression sleeves or socks. 

Friday: rest (this will be my standard rest day)

Saturday: 6.35 miles, 10:53 pace, Saucony Zealots, 64 degrees & rainy
Target: 6 miles, 10:10 to 11:52

Aaron and I met a friend in Kent for a run around campus and on the bike & hike there. It was a great run. I didn't have any calf pain, and we kept the pace right where I wanted to be. Then we headed to Bandcamp!

Sunday: 4 miles, 12:25 pace (w/ walking), Saucony Kinvara 5 (new ones!)
Target: 4 miles, 10:10 to 11:52

I finished up the week with 4 miles on the treadmill. I didn't feel great (the week's activities caught up to me), but I think I would have been better outside. (It was raining.)

Coming up: The first full week of training comes with speedwork! I'm a little nervous about my first workout, but I'm trying not to get ahead of myself. I also have an 8k race on Saturday, so that should be a good indicator of how fast I can run right now. I should probably find a shorter race to do later in the summer where I can (hopefully!) see some improvement. 

Weekly Recap

The last week of base training is done! I ended up with 26 miles and a decent amount of body work. My right calf has been a little problematic (more on that later), so I've been babying it to some extent. Hopefully it'll feel much better before I delve into speedwork.

Monday: 3 miles (run/walk on tm), Saucony Kinvara 6 + strength
I went to the gym! The weather was questionable and my calves were still hurting from Saturday's trail run, so a run/walk on the treadmill was what I needed. The calves felt better afterward. I did a little core and upper-body work to finish the night.

Tuesday: 5 miles (9:45 pace), Saucony Zealots
I met some friends for an easy 5-miler on the bike & hike. Calves were still (!) tender, but it's nice and flat. It was a little warm, but I felt pretty good.

Wednesday: 4 miles (10:20 pace), Saucony Kinvara 6
The group met on the towpath for a hot & humid 4 miles. I practiced my easy run pacing, and given the temps, I didn't have any trouble with the 10:20 pace. No desire to run faster.

Thursday: 3 miles, Saucony Zealots
For the past couple of weeks, my right calf has been a little ... twitchy? Hard to describe, but because I'm heading into a pretty aggressive half-marathon plan, I wanted to get it checked out. I'm a little afraid of a stress fracture after a friend described his and it was similar to what I'm feeling. The doc doesn't think it's a stress fracture, but he wants me to stay off hard surfaces (pavement). After Graston, I met a friend for an easy 3-miler on the Towpath, and it was another successful pacing exercise!

Friday: off

Saturday: 6 slow miles, Sand Run, Saucony Zealots
We were supposed to meet the group Saturday morning, but storms caused everyone to bail. We reset the alarm and went back to sleep. (It was glorious.) After a lazy morning, we finally headed over to Sand Run. It was 80 degrees with 75% humidity, so the miles were SLOW. (The pace was where I should be -- 10:40 or 10:50, I think -- but it should have felt easier.) I wore compression socks, and I didn't really notice anything in my calf. Afterward, I did the Myrtl routine, abs and stretching.

Sunday: 5 miles, Saucony Kinvara 6
I wore calf sleeves for this run as well. It was even more humid, but we started earlier so at least it was cooler. I felt better, and my calf didn't give me any trouble. This run was under a 10-minute pace and felt a lot easier than Saturday's 6-miler. So funny how that works.

Weekly Recap

Training for Columbus starts next Monday, so I'm just chugging along these last two weeks. My right leg is a little troublesome, so hopefully that will improve over the next week as well.

I did sign up with Hansons Coaching for some additional help for my training program. I've traded emails with my coach, and I have my plan (which is similar to the one I would have followed in the book). I'm hoping that a little financial investment will help keep me motivated. Plus, I just need some help with setting paces, especially in the beginning.

My coach said to stick with 25 miles this week and next -- nailed it! I had 25.75 miles this week, and I did the Myrtl routine most days (although I skipped Friday, Saturday and Sunday).

Monday: 3 miles, 29:54, Saucony Zealots
I really needed about 5 miles, but I had things to do after work. I ran around my neighborhood at a pretty even pace even with the hills, so that's encouraging. Never felt great and certainly didn't feel like running more either. Followed up with the Myrtl routine.

Tuesday: 6 miles, 59:28, Saucony Triumphs
I didn't have a plan for this, just took it easy. The guys ran 5 (I got there early and killed time by running a mile beforehand), and they kept it closer to 9 after the first mile, so I didn't try to keep up. I felt a little sluggish.

Wednesday: 6 miles, 1:06, trails, Saucony Peregrines
About 3.5 of this was on trails, the rest was running to and from the park. There was a Summit Metroparks Spree run at the park in our neighborhood so we did instead of our usual group run. This group run was a loop of a pretty short trail. We ran the first loop solo and the second loop with another friend. Good run. Felt really, really good on the first loop actually (was fast for me). The run home was a struggle.

Thursday: 3.5 miles, 37 minutes, Saucony Triumphs
I would like to say I was practicing running at my easy and recovery paces, but I didn't really feel like I could go much faster. I was solo, so maybe if I'd been in a group, I would have gone faster, hard to say. My calves were pretty sore, and it took a while to loosen up. I stopped a couple of times to stretch them.

Friday: off (working & traveling to WV)

Saturday: 7.25 miles, 1:44, trails, Saucony Peregrines
Calling this a run feels like a stretch. We were at Blackwater Falls, and there are tons of trails (20 miles' worth). They're small, though, and the map wasn't that easy to follow, so it was tricky to put together a good run. But we did it! It was a really great day, actually. The park is about an hour from my parents' house, so we drove there with the Jeep's top back. The temps were good, it was slightly overcast in the morning and we never got rained on.

Sunday: off
Honestly, I had wanted to run, but when I woke up, my calves were KILLING me. Given that, the fact that we were short on time and my coach said 25 miles/week this week and next, skipping any run made sense.

Weekly Recap

I'm in base-building, I suppose, for the Columbus half-marathon. I will be following a slightly modified version of the Hansons Half Marathon plan, but I'll talk more about that later. But since I'm base-building, I probably shouldn't be doing speedwork. Ehhhhh, I think I'll still mix in a little. It'll help me figure out where I am for training. Unless it's hot; then speedwork is OUT. Of course, once I start "training," I'll have to push through.

Overall, not a terrible week, but I would have preferred five days running and at least one gym visit. I also slacked on the Myrtl routine. Two weeks until training officially starts, so I better finish out my base strongly. Next week, at least five days running for 30 miles, Myrtls everyday I run and at least one strength session!

Monday: off
I had hoped to do a short run, but we were in Columbus and didn't get home until after 8pm. So two rest days in a row, it is.

Tuesday: 5 miles, 50 minutes, Saucony Kinvara 5
Originally I had intended to do speedwork (800s), but it was really hot and humid out. I'm not used to the heat (yet), so I nixed it. Legs felt dead. Plus, I just read an article about the dangers of speedwork during base-building, so... Just an easy run worked.

Wednesday: 5.1 miles, 52:30 minutes, Saucony Zealots
This was supposed to be an easy run -- and god knows the pace indicates that -- but I didn't feel very well. It was warm again, but not as bad as Tuesday. There were a ton of gnats and tree stuff (pods? pollen? fluff?) in the air, so there was a ton of coughing. No real reason for a crappy run.

Thursday: 4 miles, 60 minutes, Saucony Kinvara 5
I met a friend after work who's just getting back into it, so we ran/walked for an hour and covered about 4 miles. We ran at Sand Run and avoided both bikers and bugs. Followed up by dinner and a beer at Ray's, this was a perfectly lovely Thursday evening. (I am feeling like the Kinvara 5s are dead. I really wish they lasted longer for me. Maybe I'm too heavy for such lightweight shoes?)

Friday: off

Saturday: 10.25 miles with 6 on trails, Saucony Peregrines 

I decided my long run should include trails. Why? Who knows. This week's runs largely sucked so why not make Saturday's harder? I mostly enjoyed it, although when I hit 10.25, I stopped and walked to Aaron's Jeep. Anyhow, we started at Station Road. I ran the towpath to Redlock where I hopped on the Buckeye Trail over to Boston Store. Then I ran the last 2 miles on the towpath back to Redlock where Aaron met me. (He ran 9 on the towpath.)

Sunday: off
Kind of an unintentional day off, but lounging in bed and then getting lunch seemed better. 

Weekly Recap

Back to the grind! Sorta. 24.5 miles, speedwork, trails and even a little strength. Success!

Monday: off
I could have done something, but I didn't.

Tuesday: speedwork, 6 miles, 59 minutes, Saucony Kinvara 5
Quarter-mile repeats, which I already talked about in depth. I will call the workout encouraging. I nearly hit my goal -- 2-minute quarter-mile repeats -- so we'll call it a win. I warmed up for 2 miles and then dove into the repeats. After six of them, I cooled down for a mile. Side note: At nearly 200 miles, I'm starting to think these shoes are losing their spring. A lot of those miles -- including last fall's marathon -- are road miles (not Towpath miles), so that's probably not helping. I won't do more than 6 in them.

Wednesday: pub run, 5 miles, Newton Fate
Ah, the monthly pub run (with demos from Oakley and Newton, hence me running in the Fates). We had a nice group running together so I was able to talk with several people. The route is less than 4, many of us went 5 and a few went 6 (and those 6 were part of 10 -- on a Wednesday night!). It was nice. I forgot to Myrtl it up when I got home.

Thursday: trail run, 3 miles at Goodyear Heights Metropark, Saucony Peregrines
We had beer school at 7:30, so I didn't have much time. I drove toward home and got in 3 miles. I wasn't fast (of course), but the parcours is runnable. Ideally I would start to watch my time on that out-and-back drop. I was pretty tired (to be expected after Sunday's race, only one day off, etc.), but I felt okay. Again, I forgot to Myrtl it up due to being crunched for time.

Friday: 2.5 treadmill miles + strength-training at the gym, Saucony Kinvara 5
Nothing too interesting to talk about, but I got in a few miles

Saturday: 8 miles (6 trails, 2 towpath), Saucony Peregrines
I met up Saturday morning for some new trail exploring in the CVNP. We hit the Buckeye Trail south of Redlock and took that over to Boston Store. It was a nice loop, although I might go the other way next time so that I can warm up on the towpath.

Sunday: off
We left early for a friend's party in Columbus, so there was no time (read: I didn't make time) to run beforehand.

This week, I'm hoping for a similar mix-up with closer to 30 miles. No real plans yet, so we'll see. I've already started off by missing Monday (travel and getting home later than expected; plus I was tired after Sunday's party so maybe it's better that I missed), so I'm already behind!

Return to Speedwork

I can't decide how I want to track my "training." I want to improve, and I think writing things down will help. Right now, I have Garmin Connect, a Google spreadsheet, this little space and a Google doc. WTH?! Too much.

Anyhow, I thought I'd try quarter-mile repeats last night. I haven't really done them since last summer, and I haven't tried to run an 8-minute pace since then either. I looked at the last ones, and I had one where I did 6 repeats and recovered a quarter jogging and then I did one where I did 12 repeats and recovered a tenth walking.

Both of those were done better than last night's, but I did them. I started with one mile with a friend, and then we met up with Aaron. So I ended up with a 2-mile warmup, and then I moved into the repeats. I did six of them with quarter-mile jogging recovery. I averaged 8:01 pace for the repeats (I was hoping for sub-8/under 2 minutes), but the last one was a STRUGGLE. It was 2:05, I think, so way off pace. I cooled down for a mile. Overall, I had six miles around 59 minutes.

I had a lot of trouble knowing what the pace was. My watch was constantly beeping -- speed up, in desired zone, speed up -- but the third, fourth and fifth repeats were better in that respect. The sixth one, though. I kept thinking that my watch wasn't working properly because I felt like I was sprinting and the watch was saying I was way off pace. Maybe there was a delay, but it was mostly my lack of fitness.

I'm not sure what this tells me, though. I'm thinking I'll do half-mile repeats next week and then quarter-mile again the week after. We'll see. I haven't been very good about consistently doing speedwork.

As to how speedwork fits in, this is my general plan for the near future: 1 speed workout, 1 trail run, 1 long run, 3 easy runs. Six days/week. Myrtl routine daily. Strength workout paired with two of those easy runs. Hahahahahaha. Strength.