PRR Training Week 3: West Virginia Style

At first I was slightly concerned to go away this past weekend to Tuna’s fam’s house in WVA. This was solely because I didn’t want to do my long run in the hilly mountains. But Tuna promised me we would find somewhere flat so I could get my 6 miles in without dying. I was thinking of going to the high school track, but it would have taken a while to drive there.

So instead, we settled on a much closer field in the neighborhood.

It was PERFECT running weather outside.

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The field had some pros and some cons: it was outdoorsy and super flat, but it was maybe half the size of a track.

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We tried out some dynamic drills to warm-up. Please don’t make fun of me.

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Tuna ran the first few miles around the field with me!  It was a sweet perk that I could plop my handheld on the ground and only grab it when I needed a drink.

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At least I had some scenery..

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…while I went around. And around. And around again. 

This pic is quite hilarious to me.

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I switched directions halfway through so my mind would stay stimulated enough to dodge the deer poop.

It turned out to be a good progression run! 

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Still slow, but I try to remind myself that long runs are supposed to be 30-90 seconds slower than your goal race pace. 

We continued to enjoy the gorgeous views of WVA and finished the night off with salads for dinner. (And a lot of [not pictured] movie-watching snacks, whoops.)

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salads1Week #3 Recap

Monday: rest 

Tuesday: 3 mile run

Wednesday: 2 mile run

Thursday: yoga

Friday: rest

Saturday: 6 mile run, 8-minute abs

Sunday: rest

How was your week of training?

What level will you go to in order to run on FLAT?

PRR Training Week 2: The Week of the Tight Hammie

Last week was Week 2 of the PRR half marathon training cycle.

Just when I said my legs were in perf shape for Week 1, after a super sweaty and hilly run on Monday – my hammies were toast.

Nothing too bad, just the typical re-introduction of my leg muscles to four days of running that I thought I would affect me in Week 1.

I cut down one of the three short runs to almost nothing and in true running-hypochondriac fashion, foam rolled and iced my right hamstring in hopes it would heal me for Saturday’s long run [5 miles].

Luckily, I was able to demand advice from chat up my personal trainer friend on Friday night on whether or not I should bag the long run.

When I explained that nothing felt strained, just that my hamstring felt really tight, he gave me the go-ahead. He told me that running slowly on it would actually loosen it up and help with the soreness.

The result?

The best long run I’ve had like…ever.

Maybe it’s because I ran even slower than usual, but I was having a blast zoning out to my music and running an out and back tree-covered section of the trail a bunch of times.

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(old pic from the winter)

My PT friend also suggested I start doing track-type [dynamic] warm ups and then stretch before the run. He said that static stretches (just being down and touching your toes, etc) don’t do anything for your muscles pre-run. I’m pretty good about doing cool downs after a run and stretching then – but not before!

So next week, for the sake of training smarter, I shall be good and look like a fool doing karaoke warm-ups before starting my Garmin.

Week 2

Monday: 3 mile run

Tuesday: yoga and 8-minute abs

Wednesday: 2 mile run, under goal pace

Thursday: 1 mile run, 1 mile walk

Friday: rest

Saturday: 5 mile run

Sunday: rest

Do you warm-up before you run? What do you do?

Training Tunes

I did okay with my first week of training. Going from running two days a week to four days a week is a big increase for me, but so far my legs feel fine – it’s just the difference of putting more time in.

Here’s how the Week #1 went:

Monday: 3 mile run

Tuesday: yoga and 8-minute abs (cross)

Wednesday: 2 mile run (supposed to be 3 but trying to use the 10% rule)

Thursday: rest (supposed to be 3 miles) WHOOPS

Friday: rest

Saturday: 4 mile run

Sunday: rest

Of course a new training cycle means a new playlist. Though there are some oldies, (I get attached to running songs) I added a few too. Here are the tunes I’m training to right now:

potomacriverruntrainingtunespotomacrivertuntrainingtunes2Hopefully these will motivate me to get all four runs in for Week #2!

What songs are on your current running playlist r?

Run the Other Way

For the past year, I’ve been running on the same trail. I run past the same trees, see the same people, and run over (and under) the same bridges day after day.

bridgeonrunI always walk to the trail, turn right and start running. I even know how the landmarks coordinate with the mileage: if I need to do 3 miles, I run to such and such bench, 5 miles, to a particular fence.

It was only recently that I realized –  I’ve been running in one direction.

Ummm….why have I never run the other way?

Last week I almost did, but after a long day, I needed my comforting trees and bridges to zone out and get some stress relief.

On Monday, I finally got the balls to turn left.

With the new scenery, my senses were stimulated and the miles flew by. I’m still loyal to my usual way, but I was definitely in need of a different route to occasionally run.

It was the perf change up for the very first day of this half marathon training cycle.

firstdayofhalfmarathontrainingHow often do you change up your running route?

Hilly Improvisation

Last week’s abbreviated vacation at Smith Mountain Lake was the perfect nibble of relaxation.

sml4I don’t know why I had visions of flat ground in my mind since the year before proved to have some pretty hard runs on winding country roads – but I did.

sml3Before I left for vacay, I declared to myself that I was going to use the extra down time to get some good workouts in.

Of course my original plan was to wake up at the crack of dawn (isn’t it always?) and enjoy the misty solace of the birds chirping while getting a trillion miles in.

Fast forward to more like 9:00am, immediate mugginess, and rolling hill after rolling hill.

These photo are legit lying. I swear the STEEP STEEP hill I ran up was not a mirage. I’m blaming it on bad photography.

sml5The second day of vacation I fared a little better – 8:50am wake up call, with the determination of running hill repeats. I had to work with what I got.

sml6After a quickie warm up, I ran down the .3 mile hill….and back up again to my water bottle hanging out by our house’s mailbox.

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smlrun1Need a HIIT workout? Hill repeats’ll do it.

smlrunhillsBy the time I was sufficiently sweaty, my dad came out with his dog to greet me.

shiloh1She was so cute and I loved running the last hill repeat with her! It was my first time really running with a dog and it made it so much more fun.

It also didn’t hurt that she basically pulled me on the way up. My third hill was almost a whole minute faster than the others. Thanks, Shiloh!

shiloh2So it was decreed: Smith Mountain Lake had enough hills to last me awhile.

Bring on the flat swampland, D.C.!

This Is Funny: Cosmic Run

If you ask me to run with you, I will most like say YES, no matter what kind of race it is.

Well, except maybe The Color Run.

Not to knock anyone’s fav race, but I always thought The Color Run was kind of dumb. I didn’t quite get the fun of having people throw paint on you during a race. Why not just run? There just didn’t seem like there was a point to it.

However, I am the one that did a Tough Mudder, so I can’t really talk about rationality when it comes to races.

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#throwbackthursday  HA

When my friend asked me if I wanted to run her first 5K with her in October, I said YES!

This is funny.

I signed up, typed my cool post about it. All set.

Here is that post:

*****

An added bonus: it’s a Cosmic Run.

cosmic5kThis is awesome because:

  • It’s at night, so you run in the dark
  • There is “fluorescent glowing light technology” and “pulsing dance music”
  • It’s a fun run

I never got to do the Vampire 5K because it was cancelled, so this will be my fun run of the season!

*****

All done with my post, I looked at the website one last time, and to my dismay, found that I needed to scroll down a bit more in the ABOUT section.

fluorescent colors“Become the canvas as you get showered with thousands of pounds of vividly-glowing and brilliantly-soft fluorescent color powders.”

Mother effer. It’s like The Color Run on crack.

But…the more I thought about it, I realized that the point of fun runs like these is that there is no point to them. The silliness takes away the nerves and the doubt surrounding races, and leaves more room for giggling and gaining confidence in your running self.

Maybe this is exactly the kind of race I need.

Thanks for asking me to sign up, Mags!

Next Up: Potomac River Run Half Marathon

Not having a challenging race to train for can be nice sometimes. It means I don’t have to stress about a long run over the weekend or force myself to go to the gym when I’m really not feelin’ it. It is rather quite liberating to decide how far I feel like running during a run.

But it can also be kind of boring. Lately I’ve just been doing shorter runs a few times a week whenever I’m in the mood to.

The only problem from this is that my fitness level has suffered without having a specific race to train for. Back when I was training for the Tough Mudder last year, there wasn’t ever a question if I should skip my workout or sit my ass on the couch. I HAD to get the workout in so that my body would be properly prepared to handle the race.

026After I finished the Shamrock Half in March, I knew I wanted to run another half marathon. I definitely want to do a bunch of half marathons before I even think about running a full marathon.

shamrockhalfmalandroseI am also huge brat and will not train for a longer race when I have to do long runs when it is super hot outside. Same thing goes for the cold. Therefore, I needed to find a half to do sometime in late October or November.

Originally, I was considering running the Richmond Half Marathon, but after some thought I decided I wanted to do a half closer to home. And though Richmond is supposed to be a really good race, I also liked the idea of seeing how smaller, more intimate races are.

So, I’m doing this in November:

Don’t get too excited – I’m doing the half, not the full.

Other bonuses about this race: it’s insanely flat and is even on some of the paths that I normally run on.

I’m really excited to do a longer race on my “home turf.”

See ya later, gotta go start making highlighted training charts in my moleskine.

Are you signed up for any goal races?

What is your favorite season to do races in?

Capitol Hill Classic 10K Race Recap

I went to bed Saturday night fearing Sunday morning’s weather.

10KraceweatherBut when I moseyed on over to the metro, it wasn’t too bad out!

I was a little nervous about getting to the race in time to pick-up my packet because my bffls running had already picked theirs up. I severely regretted my procrastination until…

I ran into this girl at the t-shirt table!

sweatyemilyThe other girls were quite jeal that I got to meet Sweaty Emily.

Luckily, they still let me take race pictures with them.

capitol10KgirlsWe spent the next half hour doing important pre-race things, like using the power of the raised arm to get our effing location

findinglocation1And we got ready to run.

capitolhillclassicMy race was pretty standard! I think I’m finally getting used to races. Perhaps knowing that my Garmin keeps track of pace helps.

garmin10As I keep learning about distance running, I’m having fun just running races. Just running the distance is still an accomplishment to me! Though I know it’s also my own fault for not pushing myself to be faster, so perhaps that time is coming soon.

The beginning and the end of the race had good scenery, through the pretty streets of Capitol Hill. Then the course took us toward the highway views near RFK stadium.

My favorite part of races is when the super crazy fast people are running back and you can see them and cheer them on! Some of those peeps run fast.

The low part of the race for me was slowly making the loop around RFK. It started to rain and running in the parking lot kind of sucked.

10Kmap1I didn’t think the one hill was too bad, but maybe that’s because I ran so slowly up it. 😉 My friends all had good races too – they are so speedy!

And then we snuck back to the t-shirt table.

meetingsweatyemily

Capitol Hill Classic 10K Playlist

I am not one of those people that loves to run listening to the chirping of birds in the spring and the wind while it whips through the trees on the trail.

I need my music.

Well, don’t need. But obvi prefer.

Music helps me SO much in order to get through a run, even if it’s a short one. It serves as a distraction, a motivator, and a calming force during my run.

Here’s my playlist for the 10K on Sunday! Some are old songs and there are a few new ones too. 🙂

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capitolhill10KplaylistYou know I triple check my bag on race morning to make sure I have my iPod shuffle and headphones.

This is my playlist for now, but I can always add some more songs! What have you been listening to on runs lately?