Short & Sweet

If you didn't already do it when I first posted about Heather's promo post at Run Like a G, go check it out! There are bunches of blogs I'll need to check out after I get back from vacation and have real internet again.

Every year for our anniversary, Matt and I take a trip. Last year it was to Panama, and this year we'll be in California!



With friends in Panama, summer 2012!

Wish me luck keeping up with training while traveling. I was able to do it while in Cleveland, but this will be a lot different - longer vacation, more miles required.

I intend to find a way.

I probably won't be posting much while I'm away, and I know I won't be able to comment because for some reason commenting using my phone is virtually impossible. I'll reward your understanding attitudes with lots of beautiful pictures.

(If you're not already, start following my Instagram to keep up with my vacation!)

This trip is my last hurrah...I go back to work July 30!

ABK

Marathon Training Weekly Report (MTWR)

Anyone else go to a college that used MTWRF when designating class schedules? It's kind of nice, because that's one wordy title, and I'm thinking I'll be able to remember the abbreviation easily.

Let's take a look at my first week of training...And can I just begin by saying that I'm really proud of myself? The week wasn't perfect, but I committed. And for the first time ever, I've undertaken a training plan and dedicated myself to following it.

There is no one else responsible for my success or failure. In fact, I refused to let Matt come with me on today's long run because I wanted to prove to myself that I could get up early and run farther than I've ever gone on my own.

Plus, I got myself up and out of the house by 6am even though I was busy all weekend, my sister was in town, and my mom met us today for a fun day of shopping!

New Puma running shorts? Thanks, mom!

Here's what the week was supposed to look like. (The original plan has Saturday/Sunday flipped from how I plan to work them, so I've edited the schedule to reflect that.)

HH Intermediate plan.

This week I was off by a few days because I technically started on Monday. I know next week will be off because I'll be traveling, but I intend to get in as many runs/workouts as possible. Here's what this week actually looked like.

Date	Workout
Sunday, July 7	Rest
Monday, July 8	XTrain. 10 mins stair-stepper, 5 min elliptical, 5 min rowing. Chest press (25 lbs), 2:20 plank, leg press (50), hip abductors/adductors (70)
Tuesday, July 9	3 miles. Rained some of the time, but was very muggy the rest. 8’55, 9’36, 9’53.
Wednesday, July 10	5 miles. Treadmill. Felt pretty tired/not all there. Kept the MPH between 5 and 5.5 for miles 1-4, then upgrading to 5.6-6 for the last mile. Splits: 10’23, 10’04, 10’05, 10’00, 9’47
Thursday, July 11	3 miles at pace on treadmill. Started off maybe a little too fast and had to slow it down at the end. Was feeling lightheaded. 9’54, 9’14, 9’14. Followed by leg press (35lbs x 20 rep) and hip abductors/adductors (55 lbs x 20 rep)
Friday, July 12	Rest
Saturday, July 13	Supposed to be XTraining. Instead ran the Beat the Heat 5k, 27:40 PR. New shoes.
Sunday, July 14	7 miles. New shoes. Meant to be 8, but felt tired from yesterday’s run. Foot pain in right foot, and possible beginning of a blister. Walk/run intervals from mile 5 onward. Splits: 9’59, 10’22, 10’39, 11’21, 11’42, 13’11, 13’46

I accidentally forgot that the 5 miler on Wednesday was supposed to be at pace, so I set Thursday's run to be at pace, and I think that helped me in the race Saturday.

Based on today's long run, I'm not sure how the new shoes are working out. I'm looking forward to resting my feet tomorrow so they're fresh for Tuesday and I can reassess how they feel. Why is shoe buying such a pain? (Literally...ha!)

I feel really good about the week. Because of the race Saturday, I knew I'd have to play it safe on my long run. I felt wonderful for miles 1-4. There was a nice steady sprinkle that began around mile 3.

A faint post-sprinkle rainbow.

But after I stopped to eat my Gu and get a drink at the park, I never felt back up to 100%. I adjusted my run and began doing intervals, and took a mile off the end. I was supposed to do 19 miles this week and I ran 21, so I think the cutback today was smart and necessary. Today was hard, but I'm still feeling positive about it.

As for fueling on the run...I don't think I like the Gu Gel. It was easy to carry, tasted good, and was effortless to open and eat. But it didn't give me energy or make me feel strong; I just felt kind of full. Plus, actually stopping to take it/drink messed up my rhythm. But I know learning to fuel on the run is important, so next time I'll try something else.

Next long run, I'll try the Chomps.

This week I didn't let myself stand in my own way. I'm excited to see what I learn next week!

How did your workouts go last week?
What did you do this weekend?
Have anything fun planned for this week?

ABK

Beat the Heat 5k

Remember that whole, "I don't want to focus on running a 28-flat 5k" business?

Yeah. Today I ran a 27:40. BOOM.

Gorgeous morning for a run!

I went into this race aiming for around 30 minutes. I've been running almost exclusively on the treadmill in the AC this summer, and haven't really been sure about what my "real time" pace would be. On top of that, today's race began at 7:30. It was already in the mid-70s, sunny, and humid.

Pre-race!

The only reason I even ran the race today was because Steph was in town. She wanted to run a 5k, and we were lucky enough to find one!

We got to the venue with enough time to use the bathroom the necessary four times and pick up our bibs. No time to warm up. That was alright; the sun was warming my muscles enough.

Pre-race!

This was a race without a mat at the starting line, so we lined up right at the front to make sure the times were as accurate as possible. The run took us through a beautiful and quiet neighborhood. Some of the streets were shaded by houses and trees, but as we wound through the course there was plenty of sun and not enough of a breeze.

I knew I had started too fast in the beginning; I didn't feel tired necessarily, but I knew I might have trouble keeping up my 8:30 pace. I mean, I'm usually struggling for a 9:20 pace in a 5k! But by the time I got to the halfway point and was still holding in the 8:40s, I knew I had already PR'd.

I purposely bypassed water (I hydrated really well the night before) and cut back a little at 2.5 miles to conserve a little energy. As I rounded the corner at mile 3, a couple ladies passed me, and I was going to just let them go...But then the clock made an appearance. Seeing 27:25 on the clock stoked the flames, and I sprinted the end, beating out the two women and finishing in 27:40 flat; I broke my PR by 59 seconds.

I felt so strong and unstoppable at the end!

Best moment of the race? My sister said she teared up as I crossed the finish line because I was so fast and looked so strong, and she knows how hard I've been working.

This was my first run in my new shoes. I like how they feel a lot, but I'm not sure about the color. It may take some getting used to. Luckily, I get 30 days of wear before the return policy expires. I plan to take them out for my first long run of training tomorrow to see how they feel at a slow-steady-and-long pace.

Rocking our bling!

Matt came in 4th in his AG and PR'd by 50 seconds, coming in at 24:58. Steph placed 4th overall for women and 1st in her AG (she was the only one in her category, but her 22:43 time is nothing to sneeze at).

And for the first time ever I placed! I came in 3rd in my AG! Woop!

This never happens! I have to keep finding small races!

I wore the bracelet flipped today, and I think it really helped me mentally.

This was such a great race. It really made me realize that the running streak, the marathon plan, and my personal dedication is finally paying off. I was trying today but I never expected to see such progress so quickly!

My legs felt strong the entire time; the hardest part was breathing through the humidity. But I committed to embracing the discomfort and just ran through it. Mentally tough, baby.

Final stats: 18/47 women, 60/114 over all. Not terrible!

Three PR's today...can't beat that!

Needless to say, I'm walking on air. I feel like things are just falling into place.

Tell me about your latest PR!
ABK