Weekly Workouts 6/6-6/12

Monday: OMG, it was the last Monday of school with students! How did June get here already?! I was at school until after 7pm for our annual Sports Banquet. It was really kind of emotional this year because quite a few of my 8th graders have been on the team since 6th grade, and I had to say goodbye to them.

I ate dinner once I got home and barely had time for a workout, but I did fit in 15 minutes of core work via the Nike Training Club app. I figure 15 minutes at 9:30pm is better than none at all.

Also, despite the brevity of this workout, I was absolutely shaking and dripping by the end. This seems to be a pattern on ab days!

Tuesday: 8x.3 repeats on the park's "track". Between repeats we alternated bicep curls and Arnolds (15 reps). It was really humid and we ate a lot of gnats, but it felt good. My legs and breathing actually felt really strong; it was "easy" to keep the paces steadily in the low 8s and high 7s.

LOL...look at the gnats all over my face!

Wednesday: Rest...kind of. Does corralling 135 students at graduation, dancing in heels, and cleaning up the dance afterward (still in heels) count as rest or cross-training?

Thursday: I did the same NTC workout as Monday's. I was just exhausted and wanted to do something that wouldn't take much thought. I honestly didn't even want to workout Thursday, so I'm glad I got something in.

Friday: The last day of school with kiddos! It was emotionally charged and tough in a lot of ways; running twice made it easier. I met Kristin in the morning for two miles before work, which put me in the perfect mindset for the last day, then ran 4.2 with Elizabeth in the evening, which helped me get out some end-of-year frustrations and feelings.

I tried salt tabs for the first time on this run and I think I noticed a difference in my energy.

Saturday: Rest. Mega-rest. Sleeping in super late and lying around all day kind of rest. Well, that was the plan. But after sleeping in I ended up doing a brief core workout before meeting Elizabeth for shopping. I'm beginning to like doing multiple short core workouts throughout the week instead of a single big core workout once a week.

Sunday: 8 steamy miles with Elizabeth. We started at 5:30ish to avoid the sun, and it was cloudy for the duration of our workout, which was nice. I had killer heartburn the entire time. That's never happened to me before and it was brutal, but I focused on just moving steadily forward.

The rest of my body felt great - I took two salt tabs and I definitely noticed a difference this time, but they made me want to puke because of my acid reflux. I had to walk a couple times because of the burning. No more andouille sausage the night before a long run!

How was your week?
Do you use salt tabs?

ABK

Last Week's Workouts

After a disappointing training week, I was happy to have one of my best weeks since May.

Monday, I used NTC to work on my core, glutes, hips, and abs. 

The alignment workout was much harder than I expected.

Wednesday I went for a run; I had to cut it short because I started to feel sick. I've been making a habit of stopping at the water stations on the golf course and running my wrists under to help cool me down; it's been helping, but Wednesday was not a good day.

I was aiming for 3.5, but called it a day at 30 minutes.

Friday I finally made it to four miles. I was so happy to be back up to four; I decided that no matter if I had to walk or take lots of water breaks, I would get the mileage done, and  I did.

I took it really easy, walked when I needed to, and generally just enjoyed myself on this one. After Wednesday's run I really wanted to finish no matter how long it took.

I was planning to run Sunday morning but Matt and I had a family emergency Saturday and we didn't get back to town until pretty late. (Everything is okay for now.) So instead I ran in the evening. Kristin had done 8 in the morning, but she joined me for the second half of my run anyway. She really helped me push through. 

I chose a 2.6-mile shaded loop that I really like, and I ran it twice. I'm sure I would have quit early if Kristin hadn't been there. This was also the first run since April or early May that wasn't just a romp around the golf course; it felt really good to be back on an actual route. And I forgot what a difference shade makes!

It's funny how I can feel so accomplished after 5 miles...distance is all relative, I guess, depending on how we're feeling.

I completed the first half at an easy 11-minute pace, but then needed some walk breaks during the second half of the run.

As far as my runs go, I definitely earned an A this week. I played it safe but still boosted my mileage, and I'm feeling really accomplished. Overall, taking cross-training in mind as well, I'd say I get an A-/B+. This week I'm going to dedicate myself to two days of cross training along with my three or four runs.

How was your week?

What tricks do you use to keep cool in the summer during a run?

What's your favorite at-home cross-training activity?

ABK

Last Week's Workouts

If I'm going to get myself on track for marathon training, I should probably be more committed to my weekly workouts.

I rested Monday and ran 3 miles Tuesday. Wednesday I did another session of squats and full-body using NTC (I need to do a post about NTC sometime...eventually). Although I planned to run Thursday, it stormed just as I was planning my run, so that was ruined. (A con of not having a gym membership right now.)

Tuesday's run...As you can see, I'm starting to feel a little more myself lately.

Friday we drove up to Sarasota...no running.

Saturday morning I ran around my parents' neighborhood and had my first good run in awhile. My pace was steady. Even though it was hot and humid early in the morning, I still felt stronger. I felt confident. I seriously can't seem to have a bad run in their neighborhood.

I look super derpy (this was nearly at the end of my run) but I wanted to show the pretty view!

I wanted to repeat that performance Sunday but stupidly set the alarm for weekdays instead of weekends and slept too late; by the time we got home that evening, it was too late to run. (In summer in Florida, midday runs aren't an option for me.)

I didn't run Sunday, so here's a picture of Matt finishing his 10k SUP race Saturday.

So last week was seriously pathetic. I'm giving myself a D+...Some of the missed workouts weren't really my fault but I could have been better about making them up. It's not that I'm not motivated, but the summer heat and the freedom I have to stay up late and sleep in make it really hard to follow through. 

At least we had a good weekend. Matt had a race and got to do a SUP clinic with his paddling idol. We saw my dad and his for Father's Day, and both my brother and sister were in town so I got to see the whole family.

Sister-selfie.

We got a little more exercise after dinner walking my parents' dog. He was very interested in the deer.

This week I'm going to focus on getting to bed earlier and scheduling workouts ahead of time so I know what I want to accomplish and don't feel as free to back out.

How was your weekend?

What do you do when weather interferes with your workout plan?

ABK

This Week In Workouts

It feels really good to be active again! I mean, it feels sore, but good. A couple posts ago I reflected on my goals for the year and Janelle at Run With No Regrets brought up a great point - she grades herself weekly to kind of stay on top of how she's doing. That definitely goes along with the whole "timely feedback" thing we teachers are supposed to follow for student grades.

So I decided to grade this week, my first week fully back working out after my break, and see how it went.

Wednesday was my first run back. I worked Monday, and Tuesday we drove up to Orlando for dinner, so this was my first real chance to get out there. I did two painfully humid miles, but was totally happy to be RUNNING!

Thursday I used the Nike Training Club app to get in a full-body workout. I forgot how much I like the convenience of this app...but I do wish it worked on iPad so I would have a bigger screen to follow.

Yes, that medicine ball is 4lbs. Don't laugh at me!

Despite some major DOMS, I was determined to run Friday. I convinced Matt to run three with me. Again, the humidity was killer, but I already noticed some improvements in pace and breathing from Wednesday.

I stopped to take a runfie while Matt did pushups on this run! He caught video of us finishing, too, which you can watch here.

I rested Saturday, then dragged myself out of bed Sunday for my first morning run in a long time! (I can't call this a long run yet.) Kristin had 8ish miles to cover, so I met her for the last 3.3ish. Despite the cooler temperature (75), the humidity was no joke (92%!), so we took it nice and easy.

Runner milestone: a giant bug flew into my mouth and nearly down my throat! Luckily, I was able to hack it up. BLECH.

You have to start somewhere, and I'm very happy with this week. It set a good standard for my summer. I know my runs were painful and at times really slow, but that's just part of starting over. I'm still feeling confident that I'll be ready for marathon training in late July/August, and I feel like making progress slowly in the summer is best, so I'm really okay with keeping my runs short right now.

All things considered, I'd have to give this week an A! I fully completed every workout that I had planned and stayed positive despite the obstacles. I'd call that a success.

How is your summer starting out?

When do you officially begin training for your fall race season?

Would you rather run in heat or humidity? I prefer a dry, hot run to a super humid one!

ABK

Training Plans

Even as a seasoned racer (in all distances save the marathon), I still get overwhelmed when looking at training plans. With a single marathon under my belt, I feel like I should have an idea of what I want to do again and what I want to change for training this time around.

But there are so many options! Each one has its own pros and cons so I'm going to break them down. This is really more for myself than anyone else, but many bloggers have pointed out there are quite a few of us who are training for marathons starting in the summer, so maybe this will be useful to others as well.

Hal Higdon: Hal's plans are good for various reasons. There are many levels to choose from, from novice to expert. I like that the plans allow for some flexibility and that his website gives you information on how to use the plans...That's actually one of the cons, though. He goes into a TON of detail explaining everything before you even see the plan, which can be helpful to some runners but feels overwhelming to me.

This doesn't even show all the plans his website has available!

Hanson: The Hanson method for marathon plans is really intense! A huge part of me wants to be able to do this plan, but realistically I know it's probably not for me yet. Hanson plans consist of more than one long run in a week. This is great for learning how to run on tired legs, but if you're a newer marathoner they might not be for you. That said, I know many marathoners who absolutely swear by this method...I just don't think I'm there yet.

Weeks 10 through 3 of the Hanson Training Plan...that's a lot of back-to-back  long runs!

Galloway: I'll admit that I'm reluctant to look into using the Galloway method because I would rather not walk on my long runs. I know that I did end up walking for my last marathon but it was due to extenuating circumstances. I would like to be able to run the entire marathon. I think that realistically, I will be able to run it as long as I treat my body right during taper. Still, there are perks to Galloway's plan.

In favor of the Galloway plan, it brings the runner up to 26 miles and then includes two weeks of recovery training.

Nike: I had no idea that Nike had free marathon training plans until I was recently on their website and they were advertising them. While I do think that they look interesting and like a viable possibility, I don't like their setup. The plan is a set of "cards" labeled by number 1-7 (for days of the week) and general information on the workout; this plan is definitely missing the specificity I'm looking for in a marathon plan, but for a general running schedule it's pretty nice.

I DO love that each type of run has a playlist already made to go along with it!

Smart Coach: This is the plan that I used last time and I really like it. I would possibly consider paying for the upgrade this time around so that I could make a more detailed plan, but even the free Smart Coach training plan is really good. I like that it's flexible and that I can make it a longer plan than the usual 18 weeks. The only thing I didn't like about the Smart Coach plan last time was that it was only three days of running and I would really like to work up to four days of running during training. (I think I can adjust this somehow by changing the intensity level.)

I'm glad I have time to decide what my plan will look like and to get some insights from other marathoners! There's a lot to think about this time around because I'd like to see an improvement in my performance!

What factors do you keep in mind when choosing a race plan?
Do you rely on a personal trainer for bigger races?

ABK

Ragnar's Looming

My first run in the new shoes was awesome and precisely what I needed. It was a brisk 3-miler, just enough to shake out the long-run cramps and just fast enough to feel like a real run.

My new shoes feel like clouds...stable, firm clouds!

Yesterday I did a circuit Cori (at Olive to Run) posted on her Instagram. The moment I saw it, I knew it would be perfect for an at-home workout. I finished up with one of the yoga workouts from the Nike Training Club app.

I forgot how much jumping jacks and wall sits can burn!

The reason for the at-home workout was that I had a Ragnar meeting to get to in the evening. We met for drinks, dinner, and logistics. So much planning goes into a race like this! I'd be getting anxious except that I'm focusing on my upcoming half right now, so I don't have time to be anxious!

Most of our team!

Our team warmup shirts and jackets look spectacular, and I got my headlamp so I can start practicing running in it. Suddenly I have a million accessories with the Ragnar mask, but I refuse to wear them until the race weekend.

Sure to attract bugs of all kinds, but hopefully it'll ward off gators!

We've gotten some nice weather again, which means running before sunset, which means speed-work! I know I should do a tempo run, but I'm probably going to do some intervals instead...They're more fun, and these days I'm gravitating toward workouts that make my heart happy.

Do you have a home gym? I have an "all-purpose" room with just enough space for a workout.
Any tips for running in a headlamp?
When's the last time you did jumping jacks?

ABK

First Workout of the Year

Running twice on NYE (and staying up until 2am because I apparently forgot that I'm too old for that) meant that I took quite a few "rest" days this week.

Friday, I did my first workout of the year. I wanted to make it something I could be excited about, so I opted for speed-work and testing out the Nike Training Club app.

So excited to wear my new shorts from Matt's mom for speed-work!

I was really excited because I knew the weather would be perfect for a run even if I overslept...which I did. After lunch, I went to the park, which is my go-to route for outdoor intervals. (I wish this loop was lit, because I can only run it when the sun is up.)

I love the "track" around this lake. It's perfect for speed-work.

Apparently it was a little chilly for everyone else; I was the only one out today. (The cold air didn't do any favors for my asthma, that's for sure; I had to pause once in the middle of the run to catch my breath and have some water. I also like that this route keeps me close to my car.)

Perfection.

I set my Nike+ app to give me updates every quarter mile, did half a mile warmup at an easy pace, then alternated sprinting and an easy recovery pace every 400m. I've obviously been skimping on speed-work, because my first few sets were ridiculously fast, but by the end I was really hurting (in a good way).

All smiles at the end! (FYI - FitBit review is coming soon!)

I finished with a 4-minute cool-down, drove home, and immediately opened up the NTC app.

I've decided to work on the "get strong" setting (you can also choose "get lean", "get toned", or "get focused") because I think strength will help my running the most.

The "beginner" level will fit in well with my running schedule.

At first I was going to do the entire 30 minute workout, but decided that I wanted to mix it up and just see what the app has to offer, so I skipped around and chose exercises that focused mostly on core work and squats.

Things I love about this app: There are a ton of workouts to choose from, the app provides photos and explanations for each exercise, and if you choose to do the entire workout, a coach talks you through it the whole time.

Drawbacks: You do need some equipment at home (mostly dumbbells and medicine balls) and a place to spread out.

Some of the exercises I did today.

I feel excellent, as I usually do after pushing it and stepping outside my comfort zone. I think I'll definitely be using NTC to help me stick to my resolutions. It's such an easy and convenient way to cross-train, and I know the different exercises will keep me from getting bored.

Plus, now I can familiarize myself with these moves so I can start doing HIIT without looking like a moron!

Have you used the Nike Training Club app?
What speed-work do you prefer: fartleks, intervals, or tempo runs?
What was your first workout of the year?

ABK