Half Marathon Training, Week 8 Update!

Wow, I can’t believe that we have hit the half way point already! Ours is a 16 week schedule and it is the end of week 8. And, what a week it was-not pretty for me! I have been struggling with a couple different, yet related issues. First off, I have been running at a much faster pace for some reason. Perhaps I am finally on the verge of some sort of breakthrough with respect to my training. The Tuesday, 6 mile run, should have been around an average 9:40 pace for me, but for some reason my first 3 miles were 9:22, 9:17 and 9:15. I kept telling myself to slow down, but I just didn’t! After the 4th mile, which was 9:35, I just could not catch my breath! I had to walk a bit during the last two miles and ended with a 9:35 average. I felt light headed, winded and completely out of shape! Which brings me to my next problem, nutrition. I did not eat much the day before, and took this six miles for granted. I told myself “its just 6 miles, it will be fine” and had my regular breakfast. I should have respected the run!

When the 4 mile run scheduled for Thursday rolled around, I was a little nervous. I did eat more the night before, got some good carbs into me, but what would happen with my pace? Once again I told myself, “its just 4 miles, it will be fine.” It was for the most part. My first split was 9:19, then 9:17 followed by 9:12! I knew I should slow down but this time it was just for 4 total, so I let it go and ended with an average of 9:17. I was irritated with myself for not being able to control my pace, but that was quickly replaced by the fact that this little 4 miler put me over the 500 total mile mark on my Nike run app!

4 mile run

 

This means that I have averaged 50 miles a month since I started keeping track (as I started the app last June, 2016). This is a major milestone for me and I am proud of my old body!

My happiness lasted a couple days until I realized that I had to run 8 miles on Saturday and was really worried about my inability to regulate my tempo, something I used to be really in tune with and was able to manipulate at will. My goal for this run would be to start at a slower pace and increase, albeit incrementally, with each subsequent mile. I prepared a well balanced pasta dinner for Friday night and we planned our trip into Seattle for the run around Green Lake-the same destination as last week’s 8 mile run. We got lucky in that the rain held off until I was (almost) done. Of course, my hubby was done 15 minutes before me, as he is so much faster. Here are my splits:

8 mile run

My goal was to have all green, which would mean that I did, indeed, get faster each mile. But, I am still very happy with this result! I did run too fast on the fourth mile, and was on track to finish strong but I got caught up in an event that was held at the Lake, a charity walk, which made darting in and out of people a much slower pace than I had preferred, you can tell that occurred in mile 7. Overall, I did a much better job of controlling my speed/pace, which was the overarching goal for this run. The week ended far better than it started!

Next week, we ramp up again. This time we have a 5, 4 and a 9 mile run! My husband will stay on this schedule, but I have to make some sort of change. I, unfortunately, will be having a colonoscopy on Wednesday. If you have had the pleasure, then you know that fasting is required on the day before, which is our Tuesday, 5 mile run day. I don’t think it would be wise to run on a day where all I have in me are popsicles and jello! I think I will run 5 on Monday and then get back on schedule.

I will let you know next weekend how this all plays out-wish me luck!

 

April 2017 Half Marathon Training Schedule
This is a blank and printable April Calendar. Courtesy of WinCalendar

March 2017 April 2017 May 2017
Sun Mon Tue Wed Thu Fri Sat
Week 5

  3/28

5 miles

  3/30

5 miles

  1

7 miles

2

week 6

3

 

4

5miles

5

 

6

7miles

7

 

8

Beat the bunny 5K

9

week 7

10

 

11

6miles

12

 

13

4miles

14

 

15

8miles

16

week 8

17

 

18

6miles

19

 

20

4miles

21

 

22

8miles

23

week 9

24

 

25

5miles

26

 

27

4miles

28

 

29

9miles

30

week 10

Notes:

Half Marathon Training, Week 7 Update!

We made it to week 7, and our first really long run of 8 miles. Tuesday’s 6 mile run went pretty well, overall. The weather was good, if not a little cold. There was no rain, but that wind! Yeesh, it really cuts through you! We are still in long pants and long sleeves when we are out there. I see a number of other runners on Instagram and on the running blogs in shorts and tank tops. Obviously it is warmer around the country. My pace is slower these days, don’t know if it’s the weather, my old body or both! Thursday’s 4 mile run felt like a sprint, even though it was raining. My husband was at work that day and claimed a “editing emergency” prevented him from running. Truth be told, I don’t think his heart was in it!

Saturday was the big 8, and the weather was gorgeous, with the exception of that wind again! For the long runs we like to head into Seattle for a change of scenery, and we decided to make the 30 minute trip over to Green Lake. It’s a 2.8 mile loop around the lake and there were plenty of people out for a pre Easter walk, run or bike ride. Of course, these days you have to make the most of a non-rainy day, so it was no surprise that it was busy.

8 mile run

It took me an hour and 18 minutes of straight running to pull this off as my pace dipped close to 10 minute/mile. But, overall I am pleased with how I felt during and after the run. Sore, definitely, but not completely dead!

We have another 6, 4 & 8 ahead next week, and a lot more rock climbing planned as we get closer to our Smith Rocks trip in May. I hope my feet forgive me one day!

athlests

 

April 2017 Half Marathon Training Schedule

This is a blank and printable April Calendar. Courtesy of WinCalendar

March 2017 April 2017 May 2017
Sun Mon Tue Wed Thu Fri Sat
Week 5

  3/28

5 miles

  3/30

5 miles

  1

7 miles

2

week 6

3

 

4

5miles

5

 

6

7miles

7

 

8

Beat the bunny 5K

9

week 7

10

 

11

6miles

12

 

13

4miles

14

 

15

8miles

16

week 8

17

 

18

6miles

19

 

20

4miles

21

 

22

8miles

23

week 9

24

 

25

5miles

26

 

27

4miles

28

 

29

9miles

30

week 10

Notes:

Half Marathon Training, Week 6 Update!

Well, after 5 solid weeks of faithful training, we finally had a bit of a stumble. Our 5 mile run on Tuesday went great, in fact I was happy with both the weather and my 9:31 pace. However, Thursday was supposed to be a 7 mile run, to take the place of the Saturday long run which was downgraded to a 5K. It was raining, windy and we were not feeling it that day! We decided to listen to our bodies and minds and drop back to just a 5 mile run. But maybe that was for the best because on Saturday I had my fastest mile to date! And, a PR at the 5K “Beat the Bunny” fun run! I had a 9:02 1 mile and a 9:11 pace for the 5K! I really never thought I could go that fast. I was 3rd overall in my age group out of 22.

BUNNYheader-425

Of course my husband, aka the flash, ran his usual 7:07 pace and cruised over the line well before me. He always does well on race day! He was third in his age group as well, and in the top 20 overall!

medals

It is always fun to watch the little kids meet the bunny and collect some Easter eggs and holiday treats. We had fun. Although we did fall 4 miles short on the training goal. Next week we ramp up again. We will run the first of two weeks at distances 6, 4 & 8 mile training runs. I really hope the weather keeps improving!

April 2017 Half Marathon Training Schedule
This is a blank and printable April Calendar. Courtesy of WinCalendar

March 2017 April 2017 May 2017
Sun Mon Tue Wed Thu Fri Sat
Week 5

  3/28

5 miles

  3/30

5 miles

  1

7 miles

2

week 6

3

 

4

5miles

5

 

6

7miles

7

 

8

Beat the bunny 5K

9

week 7

10

 

11

6miles

12

 

13

4miles

14

 

15

8miles

16

week 8

17

 

18

6miles

19

 

20

4miles

21

 

22

8miles

23

week 9

24

 

25

5miles

26

 

27

4miles

28

 

29

9miles

30

week 10

Notes:

Half Marathon Training, Week 5 update and a cool climbing experience!

The training runs last week were fairly solid. We managed to find a dry window for Tuesday’s 5 miles run and it was a balmy 45°F. I was happy with my pace of 9:35 and really didn’t have any soreness (knock on wood!). My husband went into the office on Thursday and was not able to get a run in due to meetings all day, so I ran on my own for that 5 mile stretch. It was 42°F and there was no escaping the rain that day! My pace was slower, 9:45 and I think the rain and wind got to me more than I should have let them! Then Saturday and the long run came around. We have not run farther than a 10K since the Vancouver half back in October- a bit of a shock to this old body!

7 mile run

Actually, I have always wanted to do this particular run. We started in our home town of Redmond and ran to the neighboring city of Woodinville, which netted us 6 miles on the Sammamish River Trail near our home. We had to extend the run a little further on the trail to get to the 7 mile mark. This run took me 1 hour and 7 minutes at that 9:38 pace I have been hovering around. It was also the first run where we brought water and a snack. The runs are getting longer and tougher!

Next week we have to change it up a bit. We were scheduled for another 5, 5, 7 week but our community has an annual “beat the bunny” 5K fun run the week before Easter Sunday, and we really like this event. There will be two pace runners, dressed as bunnies, a faster rabbit that my husband can beat and a slower one for the rest of us! It’s about 2 miles from our home and a truly fun run to start the day. That means the long, 7 mile run for the week will have to be on Thursday-I hope I can recover enough to survive it!

April 2017 Half Marathon Training Schedule

This is a blank and printable April Calendar. Courtesy of WinCalendar

March 2017 April 2017 May 2017
Sun Mon Tue Wed Thu Fri Sat
Week 5

  3/28

5 miles

  3/30

5 miles

  1

7 miles

2

week 6

3

 

4

5miles

5

 

6

7miles

7

 

8

Beat the bunny 5K

9

week 7

10

 

11

6miles

12

 

13

4miles

14

 

15

8miles

16

week 8

17

 

18

6miles

19

 

20

4miles

21

 

22

8miles

23

week 9

24

 

25

5miles

26

 

27

4miles

28

 

29

9miles

30

week 10

Notes:

On a side note, we went to a different climbing gym this week. We braved the friday night traffic in Seattle and headed over to Seattle Vertical World. The walls are higher, definitely! It was fun to challenge ourselves with the harder routes and higher climbs-check out these pictures!

rock 1

rock 2

rock 3

We are already trying to figure out how to get back there and avoid the traffic this time. I am sure we will make it happen! Might just have to stay after climbing and hit a happy hour to wait out rush hour, sounds like a good plan to me!

 

 

 

Half Marathon Training, Week 4 Update!

It’s hard to believe that we have already been training for 1 month! I wish I was as fast as blossom in the gif, but while I have no hope of running that fast, EVER, I did manage to take some time off my pace. In fact, this has been one of my best running weeks since I started training last year! Maybe it was because I did not have to run in the rain this week! Or, because I have been injury free for a change (knock on wood). Tuesday’s run was 4 miles at a 9:26 average, Thursday was another 4 at a 9:30 pace and then this happened today.

running app

Although I have slowed a bit, 9:42 average, I did feel pretty good for these 6 miles. By the way, it says 45°F  but that wind! Heesh, it was a cold run I assure you! My husband and I are right on track for the first month, but definitely starting feel some soreness. To be fair, we have also been rock climbing quite a bit too and had several days this week where we ran in the morning and climbed for a couple hours that same evening. We may need to rethink these two-a- day work outs!

March 2017 Half Marathon Training Schedule
This is a blank and printable March Calendar. Courtesy of WinCalendar.com

February 2017 March 2017 April 2017
Sun Mon Tue Wed Thu Fri Sat
Feb 26

Week 1

  Feb 28

4 miles

1

 

2

3 miles

3

 

4

5 miles

5 week 2

 

6

 

7

3 miles

8

 

9

3 miles

10

 

11

5 miles

12 week 3

13

 

14

4 miles

15

 

16

4 miles

17

 

18

6 miles

19 week 4

20

 

21

4 miles

22

 

23

4 miles

24

 

25

6 miles

26 week 5

 

27

 

28

5miles

29

 

30

5miles

31

 

 4/1

7miles

As you can see we are ramping it up next week, our first of two 5, 5, 7 weeks. I hope the weather continues to improve!

Half Marathon Training, Week 3 Update!

This is what it has been like to be in Seattle for the past two weeks.

rain

Sadly, I am not exaggerating! I am also not complaining (well, yes I am) because I know much of the US is under many feet of snow and have had a really tough winter! We in the Pacific Northwest are lucky compared to much of the rest of the nation, but I am not enjoying running in the rain. Tuesday’s 4 miles was cold, windy and wet. I got through it but never did warm up the rest of that day. Thursday was better because we managed to find a dryish window and fit in the 4 miles in-between showers. Saturday was supposed to be the long run for the week. When we got up in the morning, somewhere around 5:30am it was pouring! The forecast was for heavy rain all day. We debated running anyway, but ultimately decided to gamble that Sunday would be better. We went to Vertical World and climbed for our workout while it poured outside. I made some progress on an 5.11a and a couple 5.11b routes, but will need to work on those some more! The good news is that our patience paid off on the run and we got it right!

IMG_0809

The sun and blue sky! Now, it is not warm, not by a long shot!

IMG_0810

The mist took quite a while to burn off

IMG_0813

The steam from my morning coffee was a great indicator of the 35 degree temp!

But, all things considered, we were thrilled to be able to run 6 miles in our winter gear and not end up soaked! Thank you Universe, perhaps spring may come after all! I am grateful for the weather, my health (knock on wood) and being able to share this experience with my husband!

March 2017 Half Marathon Training Schedule
This is a blank and printable March Calendar. Courtesy of WinCalendar.com

February 2017 March 2017 April 2017
Sun Mon Tue Wed Thu Fri Sat
Feb 26

Week 1

  Feb 28

4 miles

1

 

2

3 miles

3

 

4

5 miles

5 week 2

 

6

 

7

3 miles

8

 

9

3 miles

10

 

11

5 miles

12 week 3

13

 

14

4 miles

15

 

16

4 miles

17

 

18

6 miles

19 week 4

 

20

 

21

4 miles

22

 

23

4 miles

24

 

25

6 miles

26 week 5

 

27

 

28

5miles

29

 

30

5miles

31

 

 

Next week is another 4, 4, 6 and I hope to get my times a little faster.

Half Marathon Training, Week 2 Update

run

We finally made it back from Arizona yesterday. It took three days for a couple reasons. First of all, we didn’t want to come back and decided to spend one more night in AZ and went to the Arizona Biltmore Resort. You can check out this earlier post if you want to see why we were so eager to stay there.  We hung by the pool and drank too much, especially for the 3 mile run on Thursday! We spent one night in Las Vegas, Just because we could! Then we drove 11 hours to get to Boise, Idaho to visit some friends that we never see enough and had a great night with them. So, how did this effect our running schedule? Well, we ran the 3 miles Tuesday in Chandler, which was wonderful. It was sunny and warm enough to wear shorts and a tank top. Thursday we ran at the Biltmore which was in Scottsdale where the temperatures are really starting to heat up this time of the year. This was a tough run for me, as I mentioned before I had too much to drink the night prior and did not enjoy the hangover pounding in my head all the way to my feet!   But I still appreciated running in the sun. We were scheduled to run 5 miles on Saturday but had to defer that one until today because we were in the car for 8 hours yesterday, trying to get back to Seattle. So today’s run was colder, and really windy! I had a head wind at the turn around but I did manage to avoid the rain, that started later in the day. Mentally, it is tough to gear up for these colder runs when I was so spoiled for the last three weeks! I already miss Arizona but am determined to keep to the schedule, winter be damned!

Time to go rock climbing at Vertical World Redmond. Climbing at AZ on the Rocks was great, but we are really looking forward to the new routes and seeing old friends at our home gym.

March 2017 Half Marathon Training Schedule

This is a blank and printable March Calendar. Courtesy of WinCalendar.com

February 2017 March 2017 April 2017
Sun Mon Tue Wed Thu Fri Sat
Feb 26

Week 1

  Feb 28

4 miles

1

 

2

3 miles

3

 

4

5 miles

5 week 2

 

6

 

7

3 miles

8

 

9

3 miles

10

 

11

5 miles

12 week 3

 

13

 

14

4 miles

15

 

16

4 miles

17

 

18

6 miles

19 week 4

 

20

 

21

4 miles

22

 

23

4 miles

24

 

25

6 miles

26 week 5

 

27

 

28

5miles

29

 

30

5miles

31

 

 
vegas

I wil leave you with this image from the Fremont Street Experience in Las Vegas

Viva Las Vegas!