Marathon Training: A couple long runs

I signed up for Twin Cities Marathon!  This will be my 5th marathon and my 3rd Twin Cities.  I needed a challenge- a physical and mental one- to focus my training and give new perspective to paying attention to my health and well-being.

I am following the "Own It" plan from one of my favorite sites- Another Mother Runner.  This morning marks my fourth long run of the training plan, an easy 13 miler.

Last weekend's long run was a glorious 15 miles with the middle five around marathon pace (I am shooting for a 4 hour (or less, eek!) marathon so that sets me around a 9 minute mile).  Since I was spending a few days visiting my parents and grandma in Cleveland, my dad offered to ride his bike next to me.

Long runs are true invitations for quality time with someone so I was fortunate that my dad was willing to cruise at snail's pace along this hilly boulevard.  He carried my snacks and water too!  What a guy!  He kept the conversation going as I muddled through the last five miles.  My average pace was 9:28 with some 9:00 miles (or less) in the middle.

Today's 13 felt so easy in comparison (an easy 10:28 pace- my running buddy, Rose, was tough on me and forced me to GO EASY!  I have a hard time with this once I get about two or three miles in.  I knew I needed to keep it slow though as last week I really felt tired around mile 12).  We did an out and back from my house to the Cathedral at the end of Summit.  We entertained ourselves by choosing our dream houses (although neither of us could imagine living in an entire house on Summit- they are huge!  What would you put in all the rooms?  No idea!?) and talking about some of our favorite subjects- new recipes and public transportation.  

I feel like every other week my long feel so easy.  I suppose that's the point of this plan- wear myself down and build back up.  Over the next three weeks, I am increasing my long run to the plan's first 20 miler on July 19th.  I will be out of town during the next two weekends, but I am looking forward to some new terrain for the long runs!  Maybe some pals will run/ride with me for some of it...we'll see!

Weekly Recap: 2/17-2/23

Monday, 2/17: 6 miles on treadmill w/4 miles @ 8:00 min pace
Tuesday: 2/18: 5 miles easy, abs
Wednesday, 2/19: off, abs
Thursday, 2/20: off, abs
Friday, 2/21: long run on treadmill, 12 miles! abs
Saturday, 2/22: run in the cold but sunny outdoors with Rose, 7 miles, abs.
Sunday, 2/23: masters swim team, 3350 yards

Total mileage: 30 miles

Weekly Recap: 2/10-2/16

Monday 2/10: 6 mile run (felt awful but finished...), abs
Tuesday 2/11: off, abs.
Wednesday 2/12: 7.5 miles outside!  abs.
Thursday 2/13: 6 miles w/4x400 (treadmill), abs.
Friday 2/14: 4 miles easy, outside!, abs.
Saturday 2/15: 6 miles w/ 3x400, 3x800, 3x200 (between 8:00-7:00 pace)
Sunday 2/16: 4 miles easy

Total mileage: 33.5miles

Skipped long run and swim team this week due to a visit from my family.  That said, I ran almost every day even if it was just a nice refresher run.

Weekly Training Recap: 2/3-2/9

Monday 2/3- 6.25 miles w/6x800 @ 8:00-7:30 pace, abs.
Tuesday 2/4- 1.5 miles easy (I planned to go longer but Misha wasn't into childcare that evening!), abs.
Wednesday 2/5- off, abs
Thursday 2/6- off, abs
Friday 2/7- 6.5 miles easy with Rachel The Dog, Rose and Lida, abs.
Saturday 2/8- 10 miles on treadmill
Sunday 2/9- 3150 yards, swim team

total mileage (running): appx. 24

Reflections:
This week had some good moments- Monday's treadmill workout, getting outside on Friday, and then of course, swim practice on Sunday morning.  I made some excellent meals this week too if I do say so myself (and I do!) including a kale salad with beets, sweet potatoes, and apples, a parsnip "rice" with flavored with coconut and ginger, a chicken bean bowl, and a beef chili loaded with vegetables for Saturday night with friends.  I also have been drinking at least a mug of mate everyday- a nice substitute for coffee and full of antioxidants.

The week's low point was the lack of running Tuesday through Thursday.  I intended to get out there but my plan was foiled due to Misha's devices, the freezing temperatures, and my lack of willpower to get to the gym once Mike got home from work.  It's tough sometimes!  Hopefully, this week I will be able to increase my mileage a bit- I need to start thinking ahead to the longer trail runs ahead of me!

January Training Reflections

Month in numbers:
Running mileage: 133
# of runs with running buddies: 10
Swimming yardage: 9100 (5.170455 miles!)
# ab workouts: 23
# of push-ups: appx. 460
Minutes spent weight lifting (+countless minutes of lifting misha): 20 minutes

Strengths:

• I am feeling good about my first three swim team practices!  The workouts stretch me and it has been motivating to join a new community of athletes.  I am the slowest swimmer in lane 2, but I think if I keep going on Sundays consistently and add 1 more swim workout a week (either a practice or just swimming on my own), I will begin to improve.  
• I am feel strong on the running front.  It is heavenly to get outside when the temperatures allow it.  I am thankful that I joined the gym and its been fun to do some workouts with a buddy next to me on the treadmill. 

Not so good:
Mostly nutritional stuff...

• Gained five unwanted pounds over the last month.  I know that is hard to believe with all the workouts but with workouts comes hunger.  And, with awful weather comes boredom.  When I can't get out of the house, it is easy to grab an extra handful of snacks.  I am totally not against snacks as fuel and even an occasional dessert.  But high quantities of sugar, salt, and processed food definitely affect my energy and motivation to engage in life.  
• Drinking wine or scotch every night.  I am on the fence about this one.  I think a daily cocktail is actually a good thing.  My grandparents did it every day at 5 o'clock.  It is a good tradition but I want to cap it at one drink and nurse that puppy.  Instead of helping myself to a second glass at dinner.

Intentions For February:

• Set up training bike in basement and move workout equipment into studio
• Yoga dvd and/or gillian vid 1 x week 
• Add one more swim workout a week
• Avoid unnecessary snacking and processed food.  Enjoy simple desserts (dark chocolate, figs with coconut) on a daily basis and indulge in a real treat once and a while (carrot cake!).
• 1 glass of wine or scotch.  Nurse that puppy!

Weekly Training Recap: 1/27-2/2

Monday, 1/27: 5 miles with some hills (treadmill), abs
Tuesday 1/28: 8 miles w/ intervals: 2x1600 (3 min. recov), 3x600 (2 min recov), 3x300 (1-2 min recov), (treadmill), abs.
Wednesday 1/29: off, abs.
Thursday 1/30: 5 miles easy in the snow with Rebecca.  Lovely. Abs.
Friday 1/31: off, abs
Saturday 2/1: 10 mile long run, outside! with Callie and Rachel the dog!  Amazing! abs
Sunday 2/2: swim team, total yards: 3250

Total mileage: 28 miles

Treadmill Tales- Making It Work

At negative numbers, my running buddy and I were worried about nostril frostbite and reynaud's fingers, so we decided to relocate our scheduled Saturday long run to the local YWCA.

How does one crank out 12 miles at the gym?

Here's a play by play:

8 am: Text message exchange ensues.  After much deliberation, we decide 12 miles of treadmill running is pretty hardcore and slipping on the ice is not worth it.
8:30 am: Meet in the lobby.  Remove copious outer layers.
8:35 am: Sign out our two favorite treadmills and get started.
8:40 am: Decide to switch up speed and/or incline every mile.
8:45 am: Catch up on the latest personal goings on.  Hopes for a warm vacation.  Getting stir crazy due to extreme temperatures.  Coziness of motherhood in the winter.  Diaper rash.  Colds.  Cross country skiing adventures.
8:50 am: Crank it up!  Speed + Incline
9:15 am: About 5 miles in.  Water break.  Bathrooms.
9:20 am: Back on treadmills.  Discussion shifts to professional life, projects, and theory.  Documentary film making.  Back to the land movement.  Time to write.  Time to collaborate.  The mother/working woman balance.
9:50 am: Somewhere around 8 miles.  Decide to move our run onto the indoor track.  I am assigned the responsibility for counting laps.  8 laps=1 mile.  My running buddy keeps me entertained with stories of burn parties (controlled fires in rural areas).  We contemplate grant applications and whether people ever really start them more than three days before the deadline.
10:15: Getting Close!  About 1 1/4 left.  Bored of running in circles, we decide to pump out our last mile on the treadmills.
10:20: Back on the treadmills, we crank up the speed and finish strong!
10:30: Done!!!!  We toast water bottles and wipe down our machines.

The real key to an indoor long run is an insightful and interesting conversational partner.  Lucky me, my buddy is a published author and prolific reader.  The woman knows how to tell a story.  If you don't happen to have access to a professional storyteller, I suggest podcasts and audio books or an inspiring mix that you put together for the very purpose of an indoor long run.  And, like I demonstrated in my play by play, keep mixing up pace and incline.  Make mini goals.  Cause, if 12 miles outside seems like a long way, 12 miles of actually going nowhere is a true mind game.