Hi there! How was your Labor Day weekend?
Last week I had some excellent, confidence-building workouts, although I missed my mileage goal and strength training for the week due to not feeling well.
Nature brought its best training tools to the game this week: fog, wind, and rain (and of course hills). My preferred trail for speed work and tempo runs is flat, free of cars and intersections, and scenic – but it can turn into a wind tunnel during fall and spring. You never know what conditions you’ll encounter on race day – so it’s best to train through all of them, in my opinion.
Monday: AM: 8 miles with 15 x 1 minute hard fartlek; PM: Core work
This workout was challenging in a good way. I started later than I would have preferred due to construction on the trail and detours on the nearby roads, but I didn’t want to miss my run.
The first 10 intervals feel like a normal fartlek run: hard but manageable. The last 5 are tough because fatigue sets in, but that’s why I like speed workouts like this for marathon training. This workout trains the legs and mind to accelerate even when tired.
In the evening, I did Sarah’s core workout from the August workout round up. I substituted kettlebell swings in place of farmer’s carries and added push ups as well. Overall a hard but quick workout!
Tuesday: 45 minute easy walk + 30 minutes Pilates
Charlie and I started the morning with a 2 mile walk, which involved several stops to carefully sniff each and every tree on the forested trail.
Wednesday: 9 miles with 2 x 2 miles at tempo pace
I relished returning to my favorite type of workout after focusing on base and then speed for several weeks. Tempo runs are my absolute favorite type of running workout.
I focused on my effort and breathing and was thrilled at my splits after the run: 7:28 and 7:25 for the first set, and 7:22 and 7:22 for the second set.
I started feeling a little off in the evening – a bit crampy and fatigued – so I skipped strength training. I honestly just didn’t feel up to it. Plus, Ryan surprised me with a fancy bottle of sloe gin and I couldn’t pass up indulging in a drink instead and resting.
Thursday: 3 miles easy + 20 minutes yoga
I woke up and still didn’t feel quite well. I figured I go for a run and feel better, since that’s normally the solution. But on the run, I experienced cramping bad enough that I cut my run short. I was also a bit worried – that sort of cramping is neither normal nor desirable.
As I’ve mentioned here and there, I have been diagnosed with both lean PCOS and endometriosis symptoms. I medicate it to keep it under control, so normally it’s not an issue anymore. However, apparently some things like doctor’s exams can trigger a flare or a bout of cramping. My doctor reassured me I was okay and prescribed a decent dose of Advil for pain and inflammation.
Yeah, it was frustrating, but there are far worse things that can happen. It’s not worth getting upset over one bad run. I get so frustrated with my body when these issues emerge, and I have to take a step back and be gracious: overall, I am healthy. I can run.
And, on the bright side, this was my first run in my new Saucony Kinvara 7s!
I’m glad I didn’t push myself on this run. A few extra miles isn’t worth it when rest will clearly do the body better, especially when the issue is due to inflammation. Charlie knows when I don’t feel well, so he snuggled me all day while I worked.
Friday: 15 mile long run
I ran this run without any fuel during the run and felt energized by the end. My body is doing really well in learning to tap into its glycogen stores and burn fat. I brought a Hammer gel with me on this run, just in case I needed one since I had felt sluggish and crampy the previous day, but I didn’t need it.
It rained during the second half of my run. I think my mind and body were craving a rainy run, because all the rain did was improve my pace while lowering my perception of effort. I had started the run all stiff and anxious, but the rain melted that right away. I averaged an 8:48/mile pace for the run and felt as if I could have kept going.
Saturday: 5 mile easy run
Ryan was cleared to run again after his doctor’s appointments all went smoothly this week, so we were both excited to run together again. We did 3 miles together and then I did 2 on my own. Ryan surprised me with coffee as soon as I got back to the car, which was perfect after a recovery run in the rain.
Ryan gave me a new Garmin (Forerunner 230) for my birthday! Even though my birthday wasn’t until Sunday, I had to try it out that morning. I’m already obsessed with it and all the fun features that my FR 10 didn’t have.
Sunday: ~5 miles of walking/gentle hiking
I turned 27 on Sunday, so to celebrate we took a road trip to Portland.
We went on a short hike to Forest Park, walked around downtown, and did another short hike at Multnomah Falls (along with everyone else in Portland). The drive around the Portland area is gorgeous – the Columbia River is a brilliant and sparkling shade of blue. The falls were my favorite – they were absolutely spectacular!
As I mentioned above, I’m having a good experience with low carb easy paced long runs. During training for my first marathon, I would eat a fairly light pre-run breakfast (banana and maybe a handful of dry Chex cereal, which I haven’t eaten since the Portland Marathon) and then rely on fuels.
I feel more energized during my long runs, avoid stomach issues, pace myself more consistently on easy paced long runs when I eat a bigger snack before (one thick slice of whole wheat bread with honey and a banana). When my long runs get truly marathon training long (16 miles and longer), I’ll start trying out plain oatmeal and a banana before a run.
Linking up with Weekly Wrap!
How was your week in running?
What did you do this Labor Day weekend?
When’s your birthday?