#MCM2013: Training Week 4

I can’t believe I’m 4 weeks into training!  The first three weeks definitely had its ups and downs, with coming back from Peru, packing up and moving cross country and starting law school.  Check out the recaps of Week #1, #2, and #3 if you missed them!’

This past week, #4, was very much like week #3.  There was a lot of stress with starting law school, getting settled and figuring things out in a new city.  But, by the end of the week, I have to say, things started looking up.  Here’s a recap of my last week of training.

Week #4

The Plan:

Monday: Active Rest (Spin, Aquajog, Swim)
Tuesday:
Tempo Run (6)
Wednesday: 5-6 easy + Aquajog
Thursday: 6 Track + 1200m swim
Friday:
60 spin + 60 aquajog + arms/abs
Saturday:
1 w/u, 7 MGP
Sunday: 14 LSD

What Happened: (In pink is what was planned that actually happened)

Monday: Active Rest (moving)
Although today was supposed to include some active rest, I just let it consist of moving furniture from Ikea, shopping, walking a ridiculous amount and called it a day.  It was exhausting for sure (we spent 2 hours in Ikea alone…)

Tuesday: 4.11 easy (34:12)
Today was suppose to be a tempo, but I was tired from all the moving insanity.   I opted to just get in some miles and push at a hard pace during the flat parts of the middle two miles (7:20-7:30 pace) and let myself just feel like I had a ‘hard’ effort on the hills.  Not what it called for, but some decent miles nonetheless.

My mother and I also hit up Old Town Alexandria and got in quite a bit of walking, so I got a little extra exercise outside my run.

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Lunch spot in Old Town Alexandria!

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Mom and me on the Potomac!

Wednesday: Elliptical and arms/abs
Did 2 miles on the elliptical and then some arms and abs.  It was my birthday, so I wanted to get a little activity in, but not too much.  Then my mom and I hit up the Pentagon for a tour!

Thursday: Track! (6.09 in 51:50)
Hit the track bright and early again with the DC Luna Chix.  1 1/2 w/u, 4×100 strides w/ 100 recovery.  Then my workout was 8×400 w/ 200 recovery.  Goal was 1:30 or just below.  Was on point for the first 5, and then once again the stress of moving/starting to live in a new place/walking far much more than I’m used to took a toll.  Still they weren’t too far off (1:35, 1:35, 1:32).  I’ll take it.

Oh, and then law school started.

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The joys of lawschool…

Friday: Active Rest (40 Spin) and 5 min on the rock climbing wall!
Did a 40 minute spin while reading some for law school.  2 birds, 1 stone.  Not quite what was on schedule, but hey – Active Rest!  And I tried out the rock climbing wall in my gym.

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Continuous rock climbing wall!

Saturday: 7 MGP (1 w/u, 6 MGP)
Was supposed to be 7 MGP, but let’s be honest.  This week has been about adjusting and figuring out what my body can handle given the past few weeks, so I was happy with 6.  All my MGP miles were within range, with the exception of mile 3 and mile 6, but they weren’t too far off and had some hills/instances of me getting lost…  Still getting to know the trails and city.

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One of the new trails I run on!

Sunday: 14 LSD!
Had 14 on the schedule, and 14 I did!  Got to do the first 10 with a good friend, and then did the last 4 solo.  It was raining, but it was cool and felt good (a rarity, apparently, in DC this time of year on the cool part).  The first 10 were at 8:30 average, and the last 4 were hard for me (8:54 average) as I went home and changed before heading back out.  But sometimes nice and slow is the way to go.

Although this week had its ups and downs, it was definitely nice to finish out strong with a good track, MGP run and LSD.  Here’s to things turning up!

Running Total: ~31 run + 2 elliptical +40 spin
Workout Time Total:
~5:25

Week #5

The Plan:

Monday: Active Rest (Spin, Aquajog)
Tuesday:
Tempo Run (6)
Wednesday: 5-6 easy
Thursday: Track
Friday:
Rest/Active Rest
Saturday:
8 easy
Sunday: 1:30 LSD

Here’s to having settled in and getting back on track this week!!

Anyone else training for a race?  If so what one/when is it?

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#MCM2013: Training Week 3

[AKA: The Week I finished traveling cross country and moved into a new apartment and failed at running]

Lessons I learned this week:

(1) Do not underestimate the effect driving cross country will have on your body.  O.M.G. it destroyed my legs, body, everything.  I was tired and my muscles were tight everywhere.
(2) Do not underestimate the effect moving into a new apartment will have on your body.  O.M.G. it destroyed my legs, body, everything.  I was tired and my muscles were tight everywhere.
(3) Do not underestimate the effect moving to a city where you walk everywhere will have on your body.  O.M.G. it destroyed my legs, body, everything.  I was tired and my muscles were tight everywhere.

[Sensing a trend yet?!]

Basically Week #3 [and spoiler alert for next week: so is Week #4] is the week of adapting due to the stresses introduced on my body.  It was hard for me to adapt, but I did the best I could given the circumstances, you know driving cross country, moving into an apartment, and having to attend law school orientation, and learn a new city.

Week #3

The Plan:

Monday: 4 easy
Tuesday:
Active Rest! (My day in Chicago with friends)
Wednesday: 5-6 easy
Thursday:
6 Track + arms/abs + 1200m swim
Friday:
60 spin + 60 aquajog
Saturday:
7 easy
Sunday: 12 LSD + arms/abs — making up for the missed LSD and readjusting my schedule

What Happened: (In pink is what was planned that actually happened)

Monday: 6.5 Run (47:20)
I broke up my longest leg of my road trip (1050 miles which took me 18+ hours to cover) by running every few miles.  I did speedy miles (all under 8 min pace), and ran 4 times throughout the day.  Woke me up and kept me going for sure.

Tuesday: Active Rest
I spent the day in Chicago with my girlfriend, and we did active rest day by walking around and shopping ($10 shoe find!!!) and enjoying one of my favorite cities in the world.

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Fun day in Chicago!

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My amazing $10 [leather!] shoes!

Wednesday: 4 Run (4.21 in 31:29)After sitting in a car and driving from Chicago to Virginia for twelve hours, and after moving in all the boxes in my car, I needed to run.  It was hot, humid and speedy run.  I had frustration and energy to burn.  Not on schedule, but needed to happen.

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Move + run aftermath

Thursday: [Failed] Track with DC Luna Chix (6.15 in 48:21)
I headed to the track after just a few hours of sleep to meet up with the DC Luna Chix team for their am track workout.  My plan was 4-5×800 at 3:10-3:15 pace with 400 recovery.  I did 3, and after the the 3rd 800 was a 3:36, I knew my body was too tired, overworked, overstressed, etc from the moving, run, transition cross country that I just slowed down and took it easy with a couple ladies for a few more laps.

Friday: Active Rest!  (moving day)
Needed this day after Thursday.

Saturday: Active Rest!  (moving day)
My body was still hurting from the move and drive, so I took an extra day of rest — there was also a full day of orientation today to overwhelm me.

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New apartment!!

Sunday: 11.84 miles (1:41:03) (+ 10+ miles of walking + 25 cycle)Actually did a timed run, that ended up being about 12 miles.  (50ish minutes out and 50ish minutes back.)  Felt pretty good and had steady pacing (8:14-8:47), with the higher values coming with the ridiculous hills in Arlington.  Seriously, ridiculous.  And then, then the mishap happened where I was stuck 4 miles from home and the metro was delayed for more than an hour going to my place and I was supposed to pick up my mother from the airport.  Fast forward to the end of the day, and this happened…

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Holy walking.

Yeah…I accidentally covered another 10ish miles and rode a heavy bike share bike (and carried up to an overpass) for 25 minutes.

Running Total: ~28.5 run + a million miles walked in the city
Workout Time Total:
~3:50 (run only)

This week for me was hard (as you can tell by the really late posting) as the moving and starting of law school orientation really messed with my body.  I had to adjust a lot, and had zero cross training, which I (and my body) have been missing dearly. Regardless, here is the plan for Week #4 (note…some of this has already been changed/botched, but nonetheless, this was the plan).

Week #4

The Plan:

Monday: Active Rest (Spin, Aquajog, Swim)
Tuesday:
Tempo Run (6)
Wednesday: 5-6 easy + Aquajog
Thursday: 6 Track + 1200m swim
Friday:
60 spin + 60 aquajog + arms/abs
Saturday:
1 w/u, 7 MGP
Sunday: 14 LSD

How do you deal with messed up weeks in training and getting back on track?  How do you alter training plans to adjust for the unplanned (or not thought about) millions of extra miles walked due to a new commute on foot?

SF Marathon Weekend + Fabulous 5k

A little (okay, a lot) overdue, but better late than never, right?!

From October 2013 through this past June, I had the opportunity of a lifetime – to be a SF Marathon Ambassador.

ambassador_badge2013-1Along with a number of prior running friends, and new running friends, I was given the opportunity to promote, be a part of, and just have months to get excited about the wonderful SF race.

Fellow SFM Ambassador Meg & I post-race

Fellow SFM Ambassador Meg & I post-race at SJ Giants Race

Duties included writing blog posts, wearing SF Marathon gear (provided by SF Marathon), tweeting about the race and working expo booths at nearby races.  I had a blast doing all of the above, and one of the best perks of all of the above activities was getting to know fellow ambassadors from all around the country.  I had the opportunity to get to know via the Twitter and Facebook, and sometimes IRL, a number of the ambassadors who have definitely inspired me over the past year with all of their accomplishments and perseverance in running, other sports and life in general.  It was truly an incredible group of ambassadors.  And of course, all of these wonderful experiences culminated in the fabulous SF Marathon race weekend June 14-16.

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Decked out in SF Marathon gear

Friday, June 14, Meg and I headed up to SF after our morning run to work a shift at the Tech Center with fellow ambassador Chris M.  The 3 of us, aka #teamninja, had a chance to tweet up and meet up a number of times throughout the course of ambassadorship, and it was exciting to get together again.  And of course, get together with all the other ambassadors and tweet lots of photos…

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Alisyn, Bruce, Meg & I at the Expo (Photo: Alisyn)

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Bruce and Chris M at the Expo (Photo: Chris M)

After working the tech booth, we hit up the Expo to pick up race bibs and eat our way through the Expo (that’s what expos are for, right?!) – or at least Meg & I did, and the 3rd ninja just mocked us mostly in his blindingly bright Sketchers.  Afterward, Meg & I picked up lunch, headed to my friend’s house where we stayed and then got ready for the Ambassador dinner, which was a ton of fun.

Basically the dinner was an opportunity for the SF Marathon to say ‘thanks’ for all of our work, and for all of us to get together and for many, finally meet IRL for the first time, and for others to catch up.  The dinner was held at Osha, the food was great, and the people were even better.

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All the ambassadors who were able to make dinner at Osha (Photo: Someone)

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Typical. (Photo: Albert)

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Alisyn, Daniela, Me and Meg (Photo: Daniela)

Saturday, June 15, Meg & I got up bright and early to do our shakeout run before heading to the morning info session where we helped runners figure out logistics for race day, and answer pretty much any other random question runners might have.  After a loooooong morning, we had a tweet up at the tech center, which involved more tweets, photos, and lots of tired ambassadors.

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Exhausted at the Expo. (Photo: Albert)

Then, it was time to hit WholePaycheck with Meg & Daniela and we headed back to eat sushi dinner before hitting the hay at — yes, yes this is completely true — 7:00pm.  But hey, with a 3:45am wakeup call, it was perfectly acceptable.

Sunday, June 16 was raceday and we had to be there briiiight and early for the 5:30am start as Meg was running the first half and in Corral 1, so her start time was 5:32am.  Since I was only running the 5k, I had until like 7:30, but it was still fun to hang out and see everyone get excited/ready for their events.

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All smiles at 4:30am…and actively tweeting

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Me, Paulette and Alisyn before they headed out to the 2nd half marathon start in Team Sparkle skirts!

And then finally after hours of hanging out in the VIP area (as ambassadors we were gifted free access, which was amazing and totally worth the $100 — if I have extra income in the future and am presented with the option of VIP, I will TOTALLY take advantage of it.  Clean, FLUSHING toilets?  And delicious pre- and post-race food?  Sign me up!), it was time for my 5k.

I had my sights set high for the 5k.  It was flat (my dream 5k course), and I my paces had been increasing, however as soon as the gun went off, I knew I was doomed.  My legs were heavy as cement.  And holding a 7:00 pace (10 seconds slower than my PR pace) was hard.  I finished in 22:30 (which is NOTHING to cry home about), but it was about 1:30 off my goal time.  But still, I pushed as hard as I could, and that’s all that I can ask for.  I didn’t leave anything behind — a 22:30, that was all I had.

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Meg & I just after I finished the 5k (and after she had finished her 1/2 marathon)

Afterward, we headed over to the marathon finish to see some of the ambassadors finish.  Chris K was pacing the 3:05 team, and Keith S. came in just ahead, and Chris M. finished right behind with a nice PR.  And then we hung around a little bit longer, before heading out.  But not before taking a few shots of the am-BADASS-adors…

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Am-BADASS-adors Mary Kelly, Me and Meg

And not before I was able to see Pavement Runner finish while running my cooldown.  And he knocked out a fantastic course PR!

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Pavement Runner & I at the finish (Photo: Pavement Runner)

And then, Meg & I hopped in the car (which was parked at our super rockstar 4-blocks-from-the-start-on-the-street-so-we-had-free-parking parking spot) and headed home.  We were both exhausted, but it was a wonderful, fun, friend-filled, race-tastic weekend.  Let me tell you, SF Marathon knows how to put on not only a fantastic race, but an incredible race weekend.  I am definitely looking forward to another SF Marathon weekend (whether its next year or further down the road) and tackling another one of the courses — whether its the 1st half, 2nd half or full.  Its definitely a race I’m going to keep coming back to.

Have you ever run the SF Marathon?  What is your favorite race weekend/race ever?