PRR Training Week 12: Taper and Race Playlist

Taper week is my favorite…most likely because the longest run on the schedule was 3 miles. ūüôā

It was the last week before the PRR Half Marathon! That meant I was nervous but couldn’t use running to get the nerves out. I’m okay with that though – I had a little extra time to plop on the floor and do important things like foam roll while watching trashy reality TV.

Thank goodness my apartment gym has a treadmill that works and all I had to do to get in the handful of miles is to go downstairs and hop on the treadmill. This is quite convenient with daylight saving time making it dark out super early.

The 2 mile run on Wednesday evening was at race pace (11:26) and gave me a chance to listen to some music on my iPod shuffle and contemplate what to put on my playlist for the race.

Here’s what I’m going to be running to on tomorrow morning!

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Week #12 Recap

Monday: 3 mile run

Tuesday: rest

Wednesday: 2 mile run, race pace

Thursday: 2 mile run

Friday: rest

Saturday: stretch and foam roll

Sunday: 13.1!!!

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What is on your current playlist?

Is anyone running a race this weekend too? What are you running?

PRR Training Week 11: Race Goals

Week 11 of a training cycle is the calm before the storm. The last stretch before the race.

Because I needed that extra boost of confidence last week, I was determined to do all of my runs: no skipping allowed. (I have kind of had a little problem of skipping my runs during this cycle.)

Saturday’s long run made me think a lot about what my goals are next weekend at the PRR Half Marathon.

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12 miles is almost as long as the distance we’ll run next week: 13.1.

I know it’s going to be painful, and I know will be a lot of hard work, but unlike my first half marathon last Spring – I think I can do it. On the longest of the long runs I only took 2 quick pit stops at the same out and back water fountain to refill my handheld and was totes fine just putzin’ down the trail for 2+ hours.¬†

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During the run I thought about what my goals for the race are. Last time my big thing was to not walk and I didn’t have a time to base anything off of.

I still run embarrassingly slow, so I don’t have a ridiculous time I’m trying to hit to a real race time I NEED to get or die. I’m just going to be running along, trying not to be last.

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But I also would like to take pride that I <hopefully> gotten a teensy bit faster hoofing my booty down trails I wouldn’t have been walking on a year ago.

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Half marathon time to beat: 2:36:32, 11:57 min mile

Goal race pace: 2:29:59, 11:26 min mile

Week #11 Recap

Monday: cross ūüôā

Tuesday: 3 mile run

Wednesday: 3 mile run

Thursday: 5 mile run

Friday: rest

Saturday: 12 mile run

Sunday: rest

week11

What is your next goal race pace?

Are you running a race soon?

PRR Training Week 10: That Is Just How It Works

A good running week always comes after a bad one. That is just how it works. 

Please disregard the fact that I used cleaning my old apartment as my cross training. It did, however, take many hours and lots of sweating so I feel semi-validated in doing so.

After a mid-week run in my new apartment gym and a longer run on the treadmill at Crunch with a interesting new book club read (The Handmaid’s Tale),¬†I was feeling pretty confident about the upcoming half. But then I got home and proceeded to re-arrange furniture in the den approximately ten times and immediately felt the dreaded awkward tweak in my back.¬†

When I woke up on Friday morning it was still bothering me. You know that kind of muscle/nerve strain where you get an occasional shock of pain? Thank goodness it completely went away after 24 hours of resting it, and I was 100% good to go for the weekend’s long run. Even though I swore to myself after last week that I would do all four runs every week before the race, I tried not to feel too guilty for skipping a run when I really did need to.

Sunday morning offered PERFECT fall running weather and all was forgiven.

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I am loving that my new apartment is less than a mile away from my favorite trail. It is so flat and has great views, plus it goes on forever – so it is just right for building up mileage.

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Two things helped me get through Week 10’s long run:

1. Having new mileage landmarks.

Jumping on the trail at a new spot threw off all of my usual mileage spots. Before, I always knew how far I’d gone because of a bench or how much I had left when coming up on a bridge. Now all of those spots are new distances along the path. Scrambling up the mileage in my mind distracted me so that I had to be mentally tougher with my Garmin as my only guide.

2. Breaking it up.

Double digit runs are still new to me and sometimes they can feel like you are running FOREVER. Little goals like making it to the turnaround helped make the longer miles seem more manageable. It was refreshing to watch them tick along as successful checkpoints.

Only one more long run left before the Potomac River Run Half!

Week #10 Recap

Monday: cross ūüôā

Tuesday: rest

Wednesday: 3 mile run

Thursday: 5 mile run

Friday: rest

Saturday: rest

Sunday: 11 mile run

week10

Don’t believe the little face, it should be smiling.

What are some of your tricks to make a long run go by faster?

Do you ever count unconventional activities as cross training? 

PRR Training Week 9: I Skipped My Run (Twice)

First things first:

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*****

I am very annoyed at my Garmin right now.

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It isn’t talking to my computer so I can’t show you pretty pictures of my speedy (for me) run on Friday. Friday runs are my thing now.

Let me back up – as you know, I moved last week. For some reason, I thought I could function as a normal human being and run all of my Week 9 miles, pack everything I own, clean, and sleep. False.

Runs were the first thing on the list to get cut. I ended up skipping 2 out of the 4 runs on the schedule. I had so much run guilt it was ridiculous. I felt like skipping your run = you are a bad person.

I kept having this internal/external battle between my mind and my body. Should I do the run, should I squeeze it in, should I try to wake up really early….?

It seems fine to scold yourself when choosing the couch over a run, but what it you are legitimately working your butt off? Sometimes life is busy and it’s not worth pushing yourself to exhaustion in order to write in the extra mileage on your training chart. In gel pen.

At least all of my shitty running weeks coincide with stepback weeks in the training cycle.

At the end of the week I sucked it up and ran even though I was overtired. I was glad I did, because it actually ended up energizing me and being one of my best runs in a long time. I hope that sets the tone for the next three weeks before the half! 

Week #9 Recap

Monday: yoga

Tuesday: 3 mile run

Wednesday: rest

Thursday: rest

Friday: 5 mile run

Saturday: rest

Sunday: rest

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Do you ever get run guilt when you skip runs on your training plan?

PRR Training Week 8: Froyo and Double Digits

Last week marked a little over halfway through this training cycle!

I started off the week with a slow and steady five miler. Everything felt pretty good and my muscles are finally starting to get used to running a lot (for me) again.

On Wednesday I had a running date with my friends Mal and Stephy after work. We ran our usual loop around the local college campus and chatted away. Running with friends is truly my fav.

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Obviously froyo was necessary afterwards.

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Lately my weekends have been taken up with lots of errands and sitch, so I’ve really had to improvise in order to make my long runs work.

Enter: obscure running schedule.

Yup, I just spend my Friday afternoons running for two hours now. Not my ideal time re. exercise motivation, but I at least had Friday dinner pizza to look forward to.

It was a race against the clock to make it back before the sun went down, and I made it just in time.

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Double digit runs are exciting for me because I have only ever done a handful of them!

I was feeling ballsy and even ventured down a new path that I can usually see from where I run. This trail is actually the one that the half will be on (in less than a month, eek!) so it was nice to get the overall feel of what the route will be like.

It’s very flat and scenic, but a teensy bit of rough terrain. The path leads down¬†below a bridge and I often spot serious runners on it with camelbaks and other fancy gear. It was fun pretending to be one!

Week #8 Recap

Monday: 5 mile run 

Tuesday: rest

Wednesday: 3 mile run

Thursday: yoga (20 minutes)

Friday: 10 mile run

Saturday: rest

Sunday: rest

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Be my friend on dailymile.com!

When do you usually do your long run?

What did your week of training look like?

PRR Training Week 7: The Treadmill Sucks

For some reason last week was a lil’ rough in the running department due to lack of motivation.

On Tuesday night I could not bring myself to go on my run until it was already dark outside. When I finally got around to putting on my running clothes, I wandered down to my gross apartment gym (instead of my fancy gym I to drive to). The one working treadmill was taken so I felt like it was a sign to skip my run.

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Great photo.

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*****

Since I was going out of town on the weekend, I knew I had to do my long run during the week or it wouldn’t happen.

I usually run at night because I am not the biggest morning person (HA) but the fall sunset time has already started. Now it is getting dark around 6:45pm = no trails. Also, it was hurricane-ing outside.

So that meant: the treadmill.

9 long, miserable miles on the treadmill.

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They were pretty darn ugly and slow, but I got through it. Though I kind of felt silly downing my fuel right from the cup holder on the treadmill. I alternated listening to music and reading my Nook every other mile (and finished the last book in The Maze Runner trilogy!)

My evening with the treadmill got worse when I went home and was super nauseous and cold. I got wise and googled “nausea after a long run” while laying on the bathroom floor and found out from HERE that it means you are dehydrated and your electrolytes need to be replenished with fuel or a sports drink. I guess the jelly sports beans either weren’t enough or I should try sports drinks instead. Luckily, I had some Cucumber Mint Nuun in the cabinet¬†and slowly sipped a glass of it. All in all it took almost an hour and a half after the run to feel better.

Damn the treadmill.

Week #7 Recap

Monday: yoga, 8 Рminute abs

Tuesday: rest

Wednesday: 3 mile run

Thursday: 9 mile run

Friday: rest

Saturday: rest

Sunday: rest

Do you ever lose motivation to run during a training cycle? 

What is your favorite form of fuel? GUs and gummies or sports drinks?

Have you felt sick after a run before?

PRR Training Week 6: Take a Stepback

Even though not running for almost a whole week was tough, I got better from being sick quickly and was able to do everything on my training plan last week.

Also, it was extra nice since last week was a stepback running week, which meant no long run. Caitlin from Healthy Tipping Point explains exactly what a stepback week is HERE.

Thank goodness a long run wasn’t on the schedule, because a heat wave swept through DC and it was HOT out.

stepbackweekweather

Instead of a long run, I was supposed to do a 5-K on Saturday. But I am currently trying to save some moolah at the moment, which meant hosting my own personal 5-K on the trails.

Per usual, I got overexcited at the beginning and ran faster than I should have and died on the second mile. Sound familiar? 

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Overall, the run was a little slower than I would have liked – but I really did try my best. And in the end, that’s all we can do!

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Week #6 Recap

Monday: 3 mile run, 8 – minute abs

Tuesday: 3 mile run, under goal pace w/ Mal

Wednesday: yoga

Thursday: 4 mile run

Friday: rest

Saturday: 5-K run

Sunday: rest

step-back week

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What did your training look like last week? 

Do you ever go out too fast on a run?

PRR Training Week 5: The Week That I Only Did My Long Run

I came down with a gross sinus infection early last week and spent most of my time blowing my nose with 1 ply.

Unfortunately, running took a backseat to getting healthy. I debated doing some yoga but decided downward dog wouldn’t be the best thing for my aching head.

I felt a little guilty for not getting off of the couch, but I thought I was okay with the whole not running thing. Then later in the week I ended up stomping my feet at life while sobbing “I don’t know why I’m getting so upset, I haven’t been running, wahhh.” Embarr.

This week taught me that I truly NEED the endorphins my body gets from moving in order to function. I’m not saying I need to run every day or that I should run when I’m sick, but that I’m personally much less of a basket case when I exercise. Maaaybe I should have taken a walk or done some sitting-down yoga to go along with my Vitamin C binge.

Going from working out several times a week and then NOT AT ALL really affected my mood for the worse and made me realize that running is a stress reliever and my way to decompress from the day. It lets my brain wander and relax into an almost meditative state that helps me stay sane.

Not running for even a few days showed me how important it is to me and that I want to keep my body healthy so that I can run for the rest of my life.

Thank gawd I felt almost 100% better on Saturday and could spend the whole afternoon on the trails!

For some reason I got it in my head that I wanted to run all of the miles in under 12 minutes, which is hard for me to do on a long run (I am slow).

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Damn that last mile. It felt good to push myself though, and I was very proud of myself for putting in the effort on my one run for the week.

Miles 4 and 5 were very exciting because I ran them on a part of the trail that the PRR Half Marathon will be on. I can’t wait to get more practice trail runs in because the actual trail (and not asphalt) was throwing me off a little bit…

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Week #5 Recap

Monday: sick

Tuesday: sick

Wednesday: sick

Thursday: rest

Friday: rest

Saturday: 8 mile run

Sunday: rest

Tell me: 

Does exercising make your mood better? Do you ever run when you’re sick?¬†

PRR Training Week 4: The Week That I Did All of My Runs

So last week was a good running week .

It was the first week ever (I really think – ever) that I did all of my runs.

For half marathon training, most plans suggest 4 days of running, 1 day of cross training, and 2 days of rest. On a good week, I get 3 of my 4 runs in. I end up doing 2 shorter runs during the work week and 1 long run on the weekend.

All of a sudden last week I was sick of feeling bad for skipping a day and decided to suck it up and squeeze in my runs even though my schedule was tight.

I got to do my second run of the week with my speedy friend Mal who pushed me to run at my goal race pace (which is a full 3 minutes slower than her MARATHON race pace, might I add). The miles were fun because we could chat the whole time which made the run go by really fast.

Before I went home, I made sure to tell her that I was planning on waking up the next morning to get my third run in before work – so if I didn’t wake up, I would look like a tool.

I bet you can guess…I don’t even remember turning off my alarm.

But you have to give me a teensy bit of credit because I did a do-over the next morning and woke up in time get my morning run in.

Kind of amusing that the world is beautiful and serene in the morning when you get out of bed before the rest of the world (this almost never happens so I wouldn’t know).

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All the animals were out explorin’ in the early light.

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Runner’s high + coffee = a good morning at work.

I put off my long run until Sunday so I could have a few drinks on Friday. It was a sweaty and uneventful long run except that I am loving that it is the time in my training that I get to use FUEL.

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I don’t really like gels but cannot get enough of sports jelly beans and gummy chews.

I’ve from multiple sources that it is good to use fuel (food or drink that replenishes your electrolytes) if you’re running for over an hour.

And in the next few weeks my runs are going to keep getting longer. 

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Week #4 Recap

Monday: 3 mile run

Tuesday: rest

Wednesday: 3 mile run, race pace

Thursday: rest

Friday: 3 mile run

Saturday: rest

Sunday: 7 mile run

Do you EVERYTHING your training plan says to do? Do you skip some days? Eek, I skipped cross this week!