Friday, March 18, 2016

Week in Review 3/7 - 3/13 (Marathon Training)

Another week of training down, and as far as running is concerned, this time of the year is just about perfect (minus some really WINDY days). It's light enough to run after work AND the weather has been great - 50's and 60's! 

Running: 
Total Weekly Mileage: 48-50ish running only, 53.23 including hiking

Monday
Easy 6
Actual: 7.14, 10:17 pace. If I did the exact mileage I had prescribed for the week, it would put me at 49 miles... I wanted 50...so I added a mile today! Took Argie for 1 mile, then dropped him off and picked up Loki for the remainder. Loki and I went up to the park and worked on "not pulling" on the leash. He's getting better!!


Tuesday
9 with 4 x 3:00 @ 7:30 pace
Actual: 9.16 miles, 9:13 average pace. Ran from the Botanic Gardens to Connected Lakes and back. 4.75 easy, then 4 x 3:00 @ 7:25, 7:26, 7:27, 7:30 with 2:00 recovery and then cool-down. So Happy I got all of these at or under pace!


Wednesday
Easy 7
Actual: 7.14 miles, 10:21 average pace in The Monument. Ran Serpenets Trail up onto Rim Rock Drive for an out-and-back with 1200 feet elevation gain and GORGEOUS views!


Thursday
Rest
Actual: Rest

Friday
Easy 5
Actual: Morning 5 with Loki, 9:36 pace. Added some strides to get my legs ready for Canyonlands Half!


Saturday
Canyonlands Half Marathon
Actual: Canyonlands Half Marathon - finished in 1:50:45 (race report coming soon!). I was shooting for 1:45 but unfortunately there was a strong headwind almost the entire time! I kept hoping it would go away, but alas no such luck. Still a beautiful day though! I also went for a hike later that afternoon - about 2 miles into Mill Creek Canyon which ended at a gorgeous waterfall!


Sunday
Easy 8
Actual: I stayed in Moab Saturday night and woke up early on Sunday to go hike to Delicate Arch in time to catch the sunrise. It was glorious! That run/hike was about 3 miles (mostly hiking, but I did run some of the downhills). After that I headed over to the Windows area of Arches National Park for about 2 miles of hiking and taking pictures, followed by 3 1/2 miles of running on the road which was also glorious! I love Moab! Last, I took the pups for a walk after I got home...so ended up with 9.5 miles of running and hiking throughout the day!


Weight Loss:
Starting Weight: 133.3
Ending Weight: 130.8
Weekly Loss: 2.5
Kind of surprised about this weeks loss - once again all motivation is gone. I think I'm just beginning to really question if it's worth it. Getting to 125 and maintaining is SO difficult for me!

Friday, March 11, 2016

Week in Review 2/29 - 3/6 (Marathon Training)

Well I finished off February with my second highest mileage month EVER, so that was pretty exciting. I ran 211 miles. This was only the third time that I've ever been over that 200 mile mark and first time in a year, so I'm happy with that. I still don't feel like I'm seeing huge improvements in my speed, but I'll continue to keep working towards it. I have Canyonlands Half Marathon coming up on March 12th which will be a good test to really see how I'm doing.

I also made a few decisions in the past week. I decided to switch my "goal race" to The Colorado Marathon on May 1st, 2016 instead of my originally planned Salt Lake City (April 16th). I truly believe Colorado is a faster course and I think mentally that will help me a LOT. I ran it last year for fun, so I'm excited to give "racing it" a shot this year. I'm also not 100% decided on this, but I'm thinking I may change my sights away from the BQ, and instead just focus on trying to PR. I think if anything, that will keep me from going out too fast in the beginning. All of this of course may change as May draws nearer, but just my thoughts for right now!

So without further ado, last weeks training:

Running
Total Miles Ran: 54.94


Monday
Easy 6
Actual: 6.07 miles, 9:39 pace.


Tuesday
8 with  8 x 1:00 @ 7:15 pace, 2:00 Recovery
Actual: 8.51, 9:35 pace. Speedwork paces: 6:57, 7:12, 7:19, 7:21, 6:54, 7:02, 7:04, 7:11


Wednesday
Rest or Crosstrain
Actual: Rest


Thursday
Easy 9
Actual: 9.05, 9:39 pace. I was coaching at Girls on the Run that afternoon, so ran from there over to the Matchett Property - an area where I used to run a lot before we moved to the west side of town. It was kind of fun to run there again!


Friday
Easy 6
Actual: 6.05, 11:45 pace. Hit up the Lunch Loops after work for some AWESOME trail running as the sun went down. It was heavenly.


Saturday
Easy 16
Actual: 16.18, 9:36 pace. This was tougher than I felt like it should've been since I've been doing 20's. I think it was just mental though. I decided to just run from my house over to the farm roads north of town and unfortunately a bunch of farmers were out burning their fields, which was rough. I also got a fair amount of hills in (for a road run) - 358 feet of elevation gain.


Sunday
9 w/ 10 x 20 second strides
Actual: I kind of forgot about the strides...joined some friends for a 9 mile trail run in Dominguez Canyon. Another GORGEOUS run and Loki had a blast!


Weight Loss
Starting Weight: 133.6
Ending Weight: 133.3
0.3 Loss - woohoo! In all reality though, I did not eat very well the second half of the week, so I'm just happy my weight didn't go up!

Sunday, March 6, 2016

Week in Review 2/22 - 2/28 (Marathon Training)

Another week of training done! This was supposed to be my highest mileage week this training cycle, BUT unfortunately, my cold was really getting to me on Tuesday so I ended up taking an unplanned extra rest day. I then spent all week trying to make up for it - which I not entirely did, but somewhat did (I missed a 10 mile run, but only ended up less than 5 miles short of my goal - so I guess that's a win!).

Running:
Total Miles Ran: 55.71 + 2.3 run/walking at Girls on the Run & walking my pups = 58.01

Monday
Rest
Actual: Rest

Tuesday
Easy 10
Actual: skipped - feeling sick :(

Wednesday
Easy 7
Actual: 10.12, 9:48 pace. The start of trying to make up for missing Tuesday.

Thursday
9 w/ 8x20 second strides, 1:00 Recovery
Actual: 9.43, 9:30 pace. Strides: 6:39, 6:42, 7:15, 6:52, 6:55, 7:33, 6:58, 7:46. While technically the pace of strides doesn't really matter, I was happy to see some in the 6:40ish range - it's been awhile since I've seen that! I also got in 1 mile run/walking at Girls on the Run practice.

Friday
Easy 6
Actual: 7.09, 10:20 pace. Another extra mile to make up for missing Tuesday.

Saturday
20 with last 5 @ 8:25 pace
Actual: 20.04, 9:38 average pace. Last 5: 8:33, 8:36, 8:42, 9:24, 8:55. This was a tough one for me - I joined some friends for the first 10 which made that go by somewhat fast, but the last 10 not so much. And trying to do my last 5 at 8:25 pace...yikes, that was hard. You can't win them all though! Later that afternoon I took my dogs for a 1.3 mile walk.

Sunday
Easy 8
Actual: Headed over to the Moab area with Loki for a trail run at the Klondike Bluff's where I met up with some other local runners. 9.03 miles, 13:26 average pace. This trail has dinosaur prints in the slickrock (bottom right photo) - how cool is that?


Weight Loss: 
So I randomly got motivated again this week. We'll see how long it lasts (I REALLY want it to last until my marathon though...I would love to get back to 125 by then. Or at the very least, get close.
Starting Weight: 134.8
Ending Weight: 133.6
Total Weight Lost: 1.2 lbs

Wednesday, March 2, 2016

Snowman Stampede 10 Miler

After two months off, I was going through racing withdrawals, so it was no surprise I found one to run as soon as our Runners Roost Racing Team Kick Off Meeting was scheduled (interpretation: the meeting was in Denver, Denver has a lot more races than rural Western Colorado).

The Snowman Stampede 5 and 10 Miler was held Saturday, February 20th at the Hudson Garden's in Littleton (south Denver). It's a unique event in that the different distances are offered at different times, so if you want, you can actually race both. I seriously contemplated it, especially since I needed to get 16 miles in this day anyways...but my coach advised me not to...which was probably for the best. I'm not sure how you fuel for something like that anyways (what do you do in between races?).

Therefore, I settled on the 10 Miler with a long warm-up and cool-down. As I mentioned previously, I hadn't raced since early December's Winter Sun 10K, so I was pretty excited for it. Unfortunately that excitement commenced when A.) I found out I-70 through Glenwood Canyon was closed, and B.) I was getting sick. LOVELY.

Now an interstate being closed probably doesn't sound like that big of a deal to most people....but most people don't have to traverse the Rocky Mountains to get to a race. Unfortunately for most races, I do. The next closest route added 2+ hours. No joke. Thankfully, I managed to get off work a few hours early so I could make the now 6 hour drive (normally 4). I actually ended up making really good time (not the case on my return, but that's besides the point), and rolled into Denver around 8pm. I stopped off in Arvada to meet a friend so I could borrow her Runner's Roost Racing Singlet (I would not get mine until later that afternoon and was excited to represent Roost at my first event this year!). After that I made my way to Broomfield with a stop at Noodles and Company for a late dinner before finally getting to my parents house and heading to bed (not before setting up my #FlatRunner of course).

#FlatRunner!

The nice thing about the multiple distances in this race is that the 10 Miler didn't start until 10:15am. That meant sleeping in until 7:15 the next morning (sleeping in for a race day anyways). I really could've slept at least an extra hour too, had I not been planning a long warm-up. I left Broomfield around 8 and made the 40 minute drive from the north suburbs to the south suburbs and arrived before the 5 milers had even begun. We had to park about 1/3 mile away, so this actually worked out well as I had plenty of time to walk from the car, over to packet pick-up, check out all the vendor booths, wait in line for the bathroom, then walk back to shed layers before starting my warm-up.

I then did my 3.3 or so mile warm-up, finishing with about 20+ minutes to spare before the race. In all reality, having 20 minutes in between the warm-up and the start probably negates the whole "warm-up" aspect...but it helped ease my nerves as it left me with plenty of time to circle through the bathroom line again and meet up with some fellow Skirt Sports Ambassadors for a photo:

Skirt Sports Ambassadors!

Now...getting close to the race, I realized I forgot to mention problem B.) I was getting sick. Yeah... so I went to California the weekend prior and after missing a connecting flight ended up in airports and airplanes for an entire 24 hour period. Not really surprisingly that I could feel myself coming down with something. Of course I woke up Saturday with it the worst ever. I was super congested and coughing like a maniac. And losing my voice. So much fun. Well if there was anything good that can come from this, it was that I now had an excuse to not go all out and "race" it, like I so much hate doing (running fast hurts). So there's that! I did set a loose goal of finishing in under 1:30:00.

When the gun went off, I decided to just run hard, but not crazy hard. I needed to be able to breathe and was hoping to not have to cough the entire time. So that's what I did. The course ran a short loop around part of Hudson Garden's before exiting onto the paved river trail that runs along the South Platte River. As we headed out, we were running against the wind, but thankfully it wasn't too bad, and even felt nice to have the breeze. I was happy to see I was running slightly faster than expected given my condition for the first half: 8:22, 8:35, 8:24, 8:30, 8:29.

Starting! Can you spot me?

Just slightly after the 5 mile mark we turned around and headed back for the remainder of the race. I was feeling pretty good, and had high hopes of continuing in the 8:30 range and maybe finishing in under 1:25. Unfortunately, other plans ensued. After we turned around, we were no longer against the wind, but running with the wind. Normally, this would help. However, it was HOT. Mid-60's and sunny. This may not seem hot to most people... but I've been running in cold weather for the past several months (and in general, am just not a "hot weather runner"). Mid-40's was my warmest temperature since then. So immediately the heat just started getting to me. I managed to hold on to my pace for mile 6 (8:21), but after that it was pretty much over. I struggled. I did what I could to keep going as best as I could, and finished the last 4 in 8:56, 9:17, 9:21, 9:02.

About 1/2 mile before the finish...barely managed to smile!

I ended up finishing with a total time of 1:28:22. Considering I was sick and not feeling great, this was an okay time, although I know I could do better. But...it was still a good experience and I had fun racing again! I also had fun representing Runner's Roost at my first team race (although I missed the team picture - next time!) and meeting a few other Skirt Sports Ambassadors!

RACE STATS
Race: Snowman Stampede 10 Miler
Date: 2/20/2016
Location: Littleton, Colorado
Distance: 10 Miles
Bib Number: 33
Weather: Mid-50's at the start, 60's at the end.
Gun Time: 1:28:31
Chip Time: 1:28:22
Average Pace: 8:51 minutes per mile
Overall Rank: 117 of 322
Gender Rank (F25-29): 42 of 187
Age Division Rank: 8 of 22
Garmin Splits: 8:22, 8:35, 8:24, 8:30, 8:29, 8:21, 8:56, 9:17, 9:21, 9:02


Course Map

Later that afternoon we had our Runner's Roost 2016 Team Kick-Off, where I got all of this awesome new gear:


I really can't wait to represent Roost this year! They are the best running store in Colorado and support more local events and runners than any other store in the state - so if you're looking for a running store - check them out! I got my first pair of "real" running shoes here back in 2012. I've been running in the same road shoe since then with no injuries...so I'd say they did a great job! :) My only wish is that we had a store on the Western Slope (we have NO running stores over here much to my dismay).

And although I complained about the LONG drive, I really didn't mind the views so much and even made a few stops on my way home to get some pictures:





Week in Review 2/15 - 2/21 (Marathon Training)

After my long weekend in California, I was pretty motivated to get all of my miles in this week even though I could tell I was coming down with a cold...let's hope I don't regret that.

Running:
Total Miles Ran: 55.83

Monday
Easy 7
Actual: 7.12, 10:18 pace. Explored a new route in the Redlands - this will be great for hill training!

Tuesday
Easy 5
Actual: Easy 5 around town, 9:57 average. No pictures from this one :(


Wednesday
9 Miles w/ 6 x 2:00 @ 7:30 pace, 2:00 recovery
Actual: 9.12 in 1:23:29, 9:09 average. Paces for the 2:00 speedwork: 7:31, 7:24, 7:22, 7:28, 7:28, 7:35

Thursday
Easy 6
Actual: It was raining, so I hit the treadmill for this. 6 miles, 9:52 average pace.

Friday
Easy 7
Actual: I was driving to Denver after work, so I had to squeeze this in before work and ran out of time. Only got in 6, 10:00 pace exactly. Took Loki and he had fun!

Saturday
16 Miles - 10 Mile Race w/ warm-up and cool-down
Actual: 3.3 mile warm-up, 10 mile race (the Snowman Stampede - finished in 1:28:22, 8:43 pace), 2.7 cool-down. I could tell I was coming down with a cold after my trip to California and of course I woke up Saturday with it BAD - so this was a little rough. It was also really hot for part of this. Later that afternoon was our team kick off for the 2016 Runners Roost Racing Team and we got all of our new gear!

Sunday
Easy 6
Actual: I spent most of the day driving back from Denver, but stopped in Montrose for 6 miles up into Black Canyon National Park! 1000' of gain and loss, 10:35 pace.



Weight Loss:
Okay, so as I've been mentioning, I am slacking here. HOWEVER, I think I've come up with a plan to get myself motivated again! Stay tuned for next week's post! 



Monday, February 22, 2016

Week in Review 2/8 - 2/14 (Marathon Training)

I had a work trip to California the second half of the week, so needless to say I missed a few workouts this week. I did, however, still get in 36 miles, which isn't too shabby (but not nearly close to the 55+ I've had the last few weeks).

Running:
Total Miles Ran: 36.41

Monday
Easy 6
Actual: Lunch Run - 6.03 easy, 9:47 average. The temperature was in the upper 30's with sunshine, which felt SO warm compared to the past few weeks.


Tuesday
9 Miles w/ 10 x 1:00 @ 7:30 pace, 2:00 recovery
Actual: Came into work early and took a long lunch run - 9.08 miles, 9:39 average. Paces: 7:19, 7:19, 7:33, 7:33, 7:28, 7:38, 7:25, 7:37, 7:24, 7:29


Wednesday
Easy 7
Actual: 7.21 miles after I got home from work. Took the dogs with me on this one (one at a time). 9:59 average pace.


Thursday
Easy 5
Actual: Had to catch a flight at 8:00am, so this was a pre-5:00am run. Yikes, but got it done. 5.04 miles, 9:56 average. Going from 21 degrees that morning to 75+ that afternoon was heavenly!


Friday
8 w/ 4 x 5:00 @ 7:35 pace; 1:00 recovery
Actual: I may have stayed out drinking too much Thursday night, and then had work obligations from 7:45am until 9:00pm...so needless to say this one did not happen. I did get to upholster a chair that day though - basically the same thing, right?!


Saturday
Optional: Up to an hour running or rest
Actual: On Saturday I had the opportunity to meet up with an internet-turned-real-life friend for a 9 mile run on Newport Beach, which was awesome!!! Post run, I hurried back to the hotel and got ready for a FULL day at Disneyland. Ended up at Disneyland from 10:00am until 11:30pm...so LOTS of walking!
Running at Newport Beach!
Disneyland!

Sunday
Optional: Up to an hour running or rest
Actual: I fully intended to do a short run when I got home at 5:00 on Sunday evening. Unfortunately flight delays caused us to miss our connection and I did not get home until 10:45 the NEXT morning. No joke - 23 hours in an airport and/or airplane including connections to Phoenix and Dallas. So once again, no running. A little bit of walking on the beach that morning before we headed out though!



Weight Loss:
So as I mentioned in my last post, I was kind of putting this off until after my trip, and planning to get back into the swing of things later this month (we'll see if that actually happens...).

Wednesday, February 10, 2016

Week in Review 2/1 - 2/7 (SLC Marathon Training)

This was another pretty good week running wise, with my highest weekly mileage this training cycle, but man was it a COLD one (as I mention about 50 times in this post). I am so over this winter! Now don't get me wrong, I am definitely not ready for 95 degree summer days, but some 40's and 50's would be just lovely right about now!

Running:
Total Miles Ran: 56.9

Monday
Rest Day
I did spend 30 minutes shoveling when I got home from work. It started snowing again right as I was finishing...


Tuesday
10 Miles with 3 Miles @ 7:45 Pace
As briefly mention above, we got a bunch of snow on Monday followed by freezing temperatures so I had to do this one inside. I am most definitely not a big fan of speedwork inside and my results clearly reflected that. To break up such a long indoor run I did part of the warm-up and cool down on the treadmill but hit the indoor track for my tempo: 8:18, 8:25, 8:17. 

Wednesday
Easy 5
5.45 Miles on the riverfront trail with my friend Rochelle after work! Despite the sunshine, it was still quite cold at around 20 degrees and I definitely under dressed!


Thursday
Easy 7
7.27 Miles after work with my dogs. Another frigid run: 18 degrees or so, but I did a much better job bundling up with multiple layers this time. The only thing cold ended up being my face - so I guess that's a win... although it left me thinking about this meme:


Friday
8 Miles with 8 x 20 Second Strides, 1:00 Recovery
8 Mile lunch run, 9:55 average pace. ANOTHER cold one (seriously this week sucked as far as temperatures go) but more bearable since it was during the middle of the day.


Saturday
20 Miles, easy effort
Waited around all morning for it to warm-up (it was 9 degrees when I woke up). Finally decided I couldn't wait any longer and left at 12:30pm. It was 17 out. Ended at 27 degrees. Had the sun not been out I don't think I could have done this mentally.


Sunday
Optional: Run 5, Rest or Crosstrain
I spent all weekend trying to decide what to do on Sunday and after much deliberation about doing very exciting things like going to Moab or up to snowshoe on the Grand Mesa, I eventually settled on staying local and hitting the Kokopelli Trails with the dogs. We had Rustler's Loop to ourselves so I experimented with letting them off the leash, and they LOVED it. Seriously the looks on their faces when they realized they were free to run as fast as they want just melted my heart!



Weight Loss:
Let's just say that I've hit a slump the past 2 weeks. So much for my "let's post my weight on my blog to hold myself accountable" statement I made a few weeks back. I do need to get myself back on track but I've got a work trip coming up that I know will not go well... so starting 2/15 I'm hoping to get going on the weight loss goal again. I'd also like to add in a bit more strength goals - nothing major, but try to spend a few nights a week doing core work. So I'll introduce both of these again in a few weeks...stay tuned!

Friday, February 5, 2016

Week in Review 1/25-1/31 (SLC Marathon Training)

Another week of training and I think it's safe to say I actually had some good runs this week (despite failing a bit on the dieting side of things)!

Running:
Total Miles Ran: 54.11

I had to move a few things around in my schedule due to some work conflicts, but I still managed to run all 6 days and finish the month of January off on a good note with my highest mileage month since February of last year - ending with 196 miles.

Monday
Rest Day

Tuesday
9 Miles with 3 x 6:00 at 7:40 Pace.
Lunch Run from work to Connected Lakes. Actual paces for speedwork: 7:53, 7:41, 7:42

Wednesday
Easy 8
Lunch run to Connected Lakes from work again. Fairly warm today - for THIS winter anyways (mid-30's!).


Thursday
Easy 5
Early, EARLY morning 5 miler. Had to leave my house at 6:50am for work, so that meant setting the alarm for 4:45 and out the door by 5. It was rough. Loki sure seemed to enjoy it though!


Friday
Easy 5
Another early morning run, but started an hour later today - 6:00am - which meant I got to see the sunrise!

Saturday
18 with last 5 progressive / "fast finish" @ 8:40, 8:35, 8:30, 8:25, 8:20. 
Long out-and-back on the river trail that surprisingly went REALLY well, and I even got to wear short sleeves for over half of it! My best long run in a long time! Last 5 actual: 8:40, 8:34, 8:28, 8:22, 8:19

Sunday
Easy 8
Headed to the Monument for this one but ended up with LOTS of fresh snow on the trail, so after 4 miles I diverted over to the Redlands and ran the bike path (still snowy but only about an inch vs. 4-6).


Weight Loss:
Week Starting Weight:131.4
Week Ending Weight: 133.9
Weight Loss: 2.5 lbs GAINED :(
Notes: Okay so the second half of the week wasn't great....kind of bummed by this. Hopefully I can get back on track quickly!

Flattop Mountain & Hallett Peak

I've been wanting to hike to the top of Hallett Peak ever since I found out it was the gorgeous mountain towering above Dream and Emera...