nashville 2012: week 4

Another week is done! Week 4 is complete and that means there are only 8 more weeks to go! In a way it seems like I’ve been training longer than that because I really only had 3-4 weeks off in between training plans. Fine by me as I love having something to work toward and a set plan of what to do each day… even if I deviate a little ;).

Sunday: Yoga Body Bootcamp™
Monday: 3.5m run + Insanity Max Cardio Recovery
Tuesday: Nothing – whoops! Extra rest day.
Wednesday: 3.5m run + stretching
Thursday: Power Vinyasa
Friday: Rest
Saturday: 7m run

Still loving Yoga Body Bootcamp each week. I didn’t think it was that hard when we were going through the circuits, but then I got home and could only remember one song that played… I guess that means it was harder than I thought since I must have been concentrating really hard on the moves?

My Monday morning run was cold and WINDY! Kind of awful, but I did it! That night I joined Sister in the Max Cardio Recovery DVD. Even though the recovery DVDs don’t go as fast, it is nice to stretch out for 40-50 minutes!

Tuesday I was going to go ice skating with a friend… but then the weather started sleeting so those plans were cancelled and I just headed home after work. I should have done some cross training, but I just wasn’t feeling up to it so I decided to pass for a day – no harm in that!

Wednesday morning weather was crappy again. It was cold and rainy, so my bed was a much better place to be! I decided to hold off my run until the afternoon to see if the weather got any better. I haven’t run in the afternoon in forever, but I figured I could do it :). I packed rice cakes + peanut butter for an afternoon snack since I know I’m okay to run after that and then changed and headed out right away. The weather was still not that nice – very windy and a little sleety, but it was at least bright out!

Thursday yoga – a very busy class, probably because of all the Grouponers! A big class means HOT and sweaty! And even though yoga is not supposed to be competitive, I love when there are newbies and less experienced yogis in the class because I can appreciate how much my own practice has grown so much more. The crazy looks the “experienced” folks get is hilarious when we’re not afraid of doing (or at least trying) ridiculous moves and shooting up in to headstand in the middle of the room. I definitely gave those looks when I first started – and still do to the even more experienced people in my classes! I can’t wait until I can master even more crazy moves… ;).

Friday rest – so nice! And then Saturday was my first 7 miler run of this training plan! I actually don’t remember a whole lot of this run… I really should write my recaps closer to the actual run haha. It snowed quite a bit on Friday so I wasn’t sure what the roads/sidewalks would be like. I was thinking of possibly doing loops depending on what had been plowed, but it actually didn’t end up being that bad at all so I just went out 3 1/2 miles, and then came back. The best kind of runs!

It was a slow one – but really, who cares besides me? No one! And a mile is still a mile, no matter how slow – oh Pinterest quotes, they’re the best ;). And as long as I make it to the end, that’s all that really matters. Overall the week went well, and this week I will be incorporating more weights as the Best Body Bootcamp starts TODAY! Happy Monday!

Week 1
Week 2
Week 3

nashville 2012 training plan

I really can’t believe I’ll be starting to train for the Nashville Rock n’ Roll 1/2 marathon tomorrow! The past month since the Disney 1/2 flew by and I am ready to start another training plan! I took “off” the last few weeks from any structured training or workout plan. My legs hurt pretty bad after Disney so it took a week or so to get back to it with running. I continued to walk that week to shake out my legs and eventually got up to a very slow running speed haha. I kept the first few runs at just a 2 mile distance and gradually increased to alternating 5k’s and 4 mile runs to get me back to a good starting point for the next training plan.

I ended up really enjoying my training plan for the Disney 1/2, adapted from Hal Higdon’s Novice 1 Program. I based the below training plan off of that for the most part, but made a few alterations and improvements from the last time around, as well as incorporated the one 10k (Shamrock Shuffle in March!) I am signed up to race. One of the biggest changes is switching from running Monday, Thursday, Saturday to Monday, Wednesday, Saturday. I ended up running and going to yoga every Thursday and it wore me out, so I figured that was an easy change – plus I never got into good cross training system for Wednesdays (aka cheaped out by not joining a gym) so I never quite knew what to do. Sunday workouts got more defined this time around – I’ll either do an Insanity DVD at home or go to a new Yoga Body Bootcamp at my yoga studio. I’m guessing I’ll love the Yoga Body Bootcamp (YBB for short on the plan), but it doesn’t start until this coming Sunday so I won’t know for sure until then haha. Any day I miss the class (or don’t feel like paying for a class), I’ll do a random Insanity at home.

 

*I am not a trained or licensed professional. This plan was created by me for my own personal use. Consult with a trained professional and/or doctor before beginning a training plan if you are unsure of your abilities.

disney 1/2 training: 7 miles

My 7 mile run took me to the next level. I can’t even remember the last time I ran anything over a 10k so my comfort zone is definitely starting to stretch. There’s only 5 weeks(!) until the Disney World 1/2 Marathon in Orlando and I am so excited. Even though I know the next 5 weeks are definitely going to test my body + mind, I feel content and happy and so fortunate that since I got over the tendonitis in my food at the beginning of training I haven’t come up against any other injuries *knock on wood. Poor sister was having some IT band issues this week, but hopefully they have turned around since she completed her 7 mile run just fine this morning!

I woke up at 6 6:30 this morning to set out for my run at 7:30.  Getting the tree was on the schedule for this morning as well, so I had to make sure I was back and ready by the time we left for that.  Kinley chickened out of running outside and decided to head for the gym.  Since I decided to go against the monthly gym membership fee to save money, I had no choice so I sucked it up and prepared to head out. When I got up I had coffee and a rice cake with PB2 + preserves, per usual. I have found that eating more than an hour before running is too much time, I need something closer to the start but not too close that my stomach gets all wonky. I also had plenty of water to make sure I was hydrated.

Today was not only the first 7 mile run I have done in a very long time, but it is the first day that I tried fueling on a practice run.  Sure I’ve had applesauce and a couple of clif bloks during races, but not during weekend runs because the fuel I got from my pre-run food was sufficient. I (only) have 3 more long runs (8, 9, +10 miles) before the half marathon so I need to make sure I am using what will actually work for me and make sure I can take it while running (and keep it down…). I decided to use the Razz Clif Shot that I got in my Clif Bar Pace Team packet. The energy shots are Sister’s favorite item to use to fuel, and this way I will only have to use one at around miles 4, 8 and 12? I guess we will see, but these seem more convenient than the Bloks and Sisters says they last longer. The Razz flavor was okay – but I am really looking forward to the chocolate one I already have for my 8 mile run!

I set out at 7:30, just like I was planning. I was going to wear a rain jacket but decided to go without and just get drenched.  I don’t think a coat would have really helped much anyways… I had a Christmas mix on my iPod and just felt happy… I don’t really know why I was feeling this way but I couldn’t get over the fact I was running my furthest distance to date and feeling good while doing it! At mile 3.5 I took a walking break to figure out how to get my Clif Shot open with cold + wet fingers… teeth, that’s how. So I took that with some water and continued on my way. I got SOAKED. Literally from head to toe nothing was dry but that was okay – it wasn’t that cold so I at least wasn’t covered in ice ;).

Please forgive my lazy eye… never noticed that before – maybe it was flipping out from the cold/wet??

I ended up running all of it except for the first 200 meters, a minute or so at the halfway point and then 200 meters at the end. I really wasn’t expecting a decent time and was just aiming for under 11minutes miles and didn’t think I was going fast especially being weighted down with wet clothes, but I was pleasantly shocked when I finished and had run it averaging 10:19 minutes miles (fast for me, especially when it was 7 miles!)! I finished it in 1:12:13, and fairly even splits? Well, even enough for me!

That umbrella looks so innocent, nothing that would actually help in a torrential downpour.

disney 1/2 marathon training plan

Yesterday was the ‘official’ starting date of my Disney half marathon training plan, however today was the true test of whether or not this training plan was beginning this week.  Because of my pesky foot, I was unsure on whether I was going to be able to run or if I needed to wait a few more weeks and suffer through a steroid injection in my foot.  Well, the original plan for today was to run 3 miles, but I decreased that to 2 for a safer distance and starting point.

I actually did extra cross training yesterday.  I went to an hour power yoga session at my favorite studio, Strive, and Kinley and I went on a 5 mile walk.  The walk was more relaxing than anything else, especially in the gorgeous fall weather we have been experiencing the past couple of days (even though it has been SO windy).

I adapted my training plan from Hal Higdon’s Novice 1 training.  I made changes to the weeks that I am planning on running my 10ks (Haunted Hustle in Madison and Sugarmill Run in Hawaii), and also altered the days to best fit with when I wanted to run.  For cross training on Sunday and possibly Wednesdays, I will most likely be using the Insanity DVDs that Kinley bought last week (and should be coming shortly!) or a class at the gym I will probably be joining by the end of the month.  Mondays, possibly Wednesdays and Thursdays will be my week days runs, ranging between 2 and 5 miles.  I have no time goal for Disney since it’s my first race, so as long as I can run a majority of the distance I will be happy ;).  Tuesdays I will either go to Pilates or Yoga at my (future) gym, or yoga at Strive.  Fridays are listed as complete rest, but I will probably still walk with the pup around the block to losen up my legs.  Saturdays are the test – the long runs.  Starting at 4 miles and progressing up to 10 before the run.  As of December 4th, I will be in new territory as I have never ran over 7 miles at one time before.

I am really excited for my first half marathon training and hope my foot does not act up again.  But if it does, I will definitely not put up with it for weeks before going to see someone!  It’s hard to believe I signed up for this race in March – over 6 months ago, and now there are only 12 short weeks to go.  Ready or not, here I go!

And as of January 7th, 2012, I will have that lovely Donald Duck medal around my neck!