A Nice Sunday Morning Run and This Week's Training

I met Mac this morning at the Elk Grove Forest Preserve to run the 7.7 mile loop.  It was a great conversational run - I learned a bit about Mac's ranch days in Montana which involved some elk hunting (legal elk hunting, of course).  We ran the entire loop without any regard to how fast we were going or our pace.  We estimated the first half was about 8 minute pace and then we picked it up to a faster pace for the last few miles.  There was less talking and more heavy breathing during that last mile! I could not wait to get home and make some breakfast - chocolate chip pancakes.

I had more than just that little one...but I had to eat it while it was hot and the next one was on the skillet so I snapped a quick pic and then dug in.

It was such perfect fall-like weather again today.  It's terrible as far as summer weather goes, but it's absolutely perfect for running.  If the marathon day could be weather just like this - about 60 degrees, partly sunny - I would be a happy camper.  Or runner.  I think ideal marathon conditions would actually be about 45-55 degrees, but I would take 60 degrees too.  Unfortunately, we won't know what the race-day conditions will be like until 11 weeks from now.

Recap of Week 7 of training:

Monday - 7 miles normal
Tuesday - Track Workout - 3.25 miles total
Wednesday - REST
Thursday - ran about 2 miles, then walked an hour w/ Catherine
Friday - REST
Saturday - 16 miles
Sunday - 7.7 miles w/ Mac
Total Weekly Mileage - 36

So now here we go into a plan for Week 8:

Monday - cross train
Tuesday - track workout
Wednesday - 6 miles
Thursday - cross train
Friday - 5 miles
Saturday - 18 miles
Sunday - REST

I decided that I'll use tomorrow as a cross training day since I had 2 good runs this weekend and I really want to get in some biking!  I still never did a fartlek like I said I was going to do last week, so maybe I will try to make Wednesday or Friday into one.  I'm getting a little nervous for the higher long run mileage now since I haven't done these long of runs in about 2 years.  But having Angela to run with this weekend and then my training group should hopefully help me out and keep me going strong.

What is your favorite thing to eat after a run or workout?

Week 4 Recap and Week 5 Plan

I'm not even going to do a real week 4 recap because (a) I don't have access to my Excel file with my plan (and won't for about 2 weeks - but I'll probably make a new make-shift one for now) and (b) there were extenuating circumstances throughout most of last week that caused me to not run at all Tuesday, Wednesday, and Friday.  I had a decent run on Monday which I wrote a bit about right after the run but never got around to posting it.  Maybe I will add to it after tomorrow's normal run and then post about both.  Thursday and Sunday I did races, which went as expected and Saturday I did the 10.5 mile long run.  So all the runs I did were good, but I also took 3 days off which was more than I would've liked and felt very exhausted all week.  I finished the week with 29 miles, so for 4 days I'd say that's decent.  If I would've gotten in the extra 1-2 days of running I definitely would've hit 35-40.  So it really was a true step back week and now I need to step it up.

Here's the plan I came up with for this week.  Once again, I don't even know what my original plan had, but I think it might even be better if I just make my plans week by week anyways.  I do already have my long run mileage figured out for each weekend leading up to the marathon, but the other days maybe I'll just go by how I feel each week as it comes.

If I do all these runs, that would put me at 45-50 miles which would be pretty high for what I have been doing the last couple weeks.  I put the long run on Thursday because as of now I am planning to visit Kristin and Tim in Cincinnati this weekend.  I am sure we would go out on Friday night and not be in long-run condition Saturday morning and I also don't want to do a long run there by myself (on hills) or risk not doing it at all.  I think I can convince Kristin to at least do a normal run with me ;)  So, goal is to do the long run Thursday evening.  I think I'll go to the Elk Grove Forest Preserve where there is an 8.3 mile loop and just go for it twice.  My plan for tomorrow actually is to go there and do 1 loop.  I just hope it isn't TOO hot in the evening.  I do imagine I'll ending making Friday a rest day so I can sleep in before driving to Cincy and being active all weekend, but maybe I'll have more energy this week and really want to get in another run.

Mac was talking about meeting up to do the Yasso 800s on a track this week and I said Tuesday would be the perfect night for me to do them.  Not sure yet if he'll be able to, otherwise I will plan to go and try to do them myself.  I've never done the Yasso 800s before and am a little nervous for them, but especially after today's 5K race I know that some speed training would really help me right now.  In case you were wondering what the Yasso 800s even are, I will post about them after I actually do the workout but in the meantime you can Google if you are super curious.

And now since this has been all boring running talk, I did at least do a few fun things besides run this weekend.  My favorite was after Saturday morning's long run, I met Steph and Catherine for brunch at Honey n' Jam in Lincoln Park.  I hadn't been there before but I would definitely recommend it.  I love all breakfast food though so I'd really recommend going for brunch anywhere, anytime.  Catherine and I had both done long runs that morning so after brunch we decided to go for a little walk to stretch out and talk.  Then I walked home...so much walking...but I stopped and treated myself to ice cream on the way.

So I leave you with a nice picture of my omelet (with bacon, cheese, and onion), potatoes, and toast.  What a great post-long run meal.

Do you like to plan out your days/weeks way ahead of time or just do what you feel?

Week 3 Recap and Week 4 Plan

Here is my recap of Week 3:



I think I need to figure out how to make my recap/plan show up a little bigger.  Or just stick to it exactly so that I can just say that it was perfect and not show all the variance.  I'm going to consider last week an exception to my normal routine though so I'm OK with it.  I didn't do any core or strength training either.  I actually did feel like I was "stronger" on my run yesterday during The Joe.  Maybe that's because I had just done the long run and could feel every muscle.  Luckily, it wasn't a feeling of soreness, but just a definite feeling that my muscles are working hard.

This week is also going to be a little varied because of the holiday and some 4th of July races.  So here is the plan I came up with for Week 4:



I was talked into registering for the 4 on the 4th race this week, so I think that will at least be a good way to get in a solid 4 mile fast run.  Catherine and Matt will probably register as well, and of course we will dress festively in Red, White, and Blue.  Holiday races are the best kind.  I was already planning to do the Arlington Heights Stampede Run 5K on Sunday so I guess that means racing twice this week.  It's a great course and a lot of family members do it or come out to cheer each year.  Here's a picture from 2 summers ago...the Smith family just loves running.

So I guess some general goals for the week will be:

• 40 running miles.  I haven't hit this yet in the past few weeks because I've pretty much only been running 5 days a week.  I'd really like to make sure I get in 6 days this week.  The race days will be lower mileage, and the long run is only 12 miles, but I this plan for the week would put me at 42 miles.


• Get in core and arm weight workouts.


• Run each of the races under 7 minute pace.  I think I can do closer to 6:45, but we'll see.  As long as I'm under 7 I think I'll be happy.


• Celebrate America.  Besides Christmas, this is my favorite holiday.  I imagine after the race, I will go to the parade and then to the pool all day.  Luckily, it looks like we will have good weather finally.

What is your favorite thing to do for 4th of July?

Week 1 Recap and Week 2 Plan

Week 1 Recap:



Week 1 ended up being a little less mileage than planned, mainly due to the triathlon.  It's still early though, and I'm still running more than I was at this time of year while training for the Columbus Marathon.  And even though the triathlon wasn't all running, it was still about 1 hour and 38 minutes of physical activity, with 3 good miles of running after I was already worn out, so that should be good for endurance.  I'll write about the triathlon in a separate post later...with pictures too.

Here is the plan for Week 2:



My goal for this week is going to be to do more of the core and weight training.  I didn't make it past Monday and Tuesday with it last week.  I'm going to have to do my long run after work on Friday so I had to change the schedule around slightly.  Michael said he would run with me Saturday morning, but not a long run...and not quite sure I'll actually be able to convince him to do any run, but I'll try.  It would be nice to get a good run in before all the
cake eating and champagne/cocktail drinkingwedding festivities of the day!  :)