Training Week 44
FYI: There are a bunch of pictures in this post – please let me know if they show up in your reader! They sometimes don’t in mine.
My next race is the Chicago Half Marathon on September 12. I am also training for the Chicago Marathon on October 10.
Running Highlight of the week: New PDR – 16 miles! (Yes, 16 slow miles – I wonder if I should not have registered for the 10:30-11:00 pace group for the 20 miler)
Day 302 | August 16, 2010: strength + stretch
Pectoral Fly: 2 x 15 @ 45 lb, 15 @ 60 lb
Arm Curl: 3 x 15 @ 25 lb
Lat Pulldowns: 15 @ 45 lb, 2 x 15 @ 60 lb
Shoulder Press: 3 x 15 @ 20 lb
Biangular Lat Row: 15 @ 45 lb, 2 x 15 @ 60 lb
Hip Abduction: 3 x 15 @ 115 lb
Hip Adduction: 3 x 15 @ 55 lb
Biangular Chest Press: 15 @ 30 lb, 2 x 15 @ 50 lb
Leg Curl: 15 @ 30 lb, 15 @ 40 lb, 15 @ 20 lb
Seated Leg Press: 15 @ 90 lb, 15 @ 110 lb, 15 @ 130 lb
Day 303 | August 17, 2010: 6 m run
Whoa, what’s this?
71°?! That was was unexpected!
This started out as speedwork, but quickly became a normal run after my legs started acting up (behind left knee and in stress fracture areas) and Steven’s hip flexors started giving him problems. We got two speedwork miles in around 9:00, then ran at a normal pace.
This run felt SO GOOD and SO EASY. I like this kind of weather!
Distance: 6.0 | Time: 1:00:46 | Avg Pace: 10:07
Day 304 | August 18, 2010: strength
Rope Pushdowns: 3 x 15 @ 30 lb
Pectoral Fly: 2 x 15 @ 45 lb, 15 @ 60 lb
Arm Curl: 3 x 15 @ 25 lb
Biangular Chest Press: 15 @ 30 lb, 2 x 15 @ 50 lb
Biangular Lat Row: 15 @ 45 lb, 2 x 15 @ 60 lb
Hip Abduction: 3 x 15 @ 115 lb
Hip Adduction: 3 x 15 @ 55 lb
Shoulder Press: 3 x 15 @ 20 lb
Leg Curl: 15 @ 30 lb, 15 @ 40 lb, 15 @ 20 lb
Seated Leg Press: 15 @ 90 lb, 15 @ 110 lb, 15 @ 130 lb
Day 305 | August 19, 2010: 5 m run
This run started out hard… and never got easy.
Sweaty crotch alert!
I thought my run would be better if I went back to the trails (went to Nippersink Forest Preserve) and wore my Adrenaline 9s with inserts. I had been running on paved trails in my Adrenaline 10s for the past 4 runs.
No such luck. My legs were still bothering me, it was hotter (80s), and I felt like there were bugs all over me. I called the run short at 5 miles. Boo.
At least Steven was there to keep me company on his bike!
Distance: 5.0 | Time: 54:48 | Avg Pace: 10:57 | 1: 10:46 | 2: 10:58 | 3: 11:07 | 4: 11:09 | 5: 10:46
Day 306 | August 20, 2010: cross
Recumbent Bike Time: 40:00 | Distance: 5.55 | Average Speed: 8.3 mph | Set on “Forest Ride”
Day 307 | August 21, 2010: 16 m run
I was nervous about this 16-mile run, after my legs were bothering me so much on Thursday, but it went great! I felt good and strong, and didn’t want to die until mile 15. I remembered to go nice and slow and not start out too fast like I did the week before. I would have liked to have gone a bit faster, but hey, I would rather feel good than go fast!
I did my normal walk-a-minute every 3 miles, and ran on the Des Plaines River Trail. I listened to podcasts until the last 3.5 miles, and that kept me entertained (I was by myself!).
Fueling: I ate oatmeal (with flax and sugar) and a banana with strawberries before my run. During, I had some jelly beans at mile 6, and a GU that Kim (my blogging TWIN* – check out her blog!) sent me at mile 9. It was my first time trying a GU! After the run, I forced down some grapes and a small PB sandwich.
Hydration: I wore all four of my 8-ounce water bottles. I only used one in the first 5 miles, but I quickly drank all three before 10.5 (was returning to my car at 12). Wheels Go Round was sponsoring a bike ride and I passed their fuel table at 11, so I asked for some water and they gave me a whole, cold bottle. I drank it all before mile 12, and filled up all four bottles at the car again! I ran back to the table and gave Wheels Go Round a small $3 donation (the ride benefited the Lake County Children’s Advocacy Center (LCCAC) and the Zacharias Center (Z-Center)). It was so nice of them to give me some of their water!
So… I drank at least 64 ounces of water plus whatever is in a water bottle! Is that a lot? How much water do you drink while running?
I liked having more water with me, but seriously, that belt weighed me down and made my butt hurt!
After: guess what I did?
My first ice bath! My legs felt pretty sore right after running. I stretched, but knew I needed to do an ice bath when I got home. It made my legs feel great!
Guess who kept me company?
Oh, Beyonce!**
P.S. Do you think I actually burned 2310 calories like the Garmin says? I mean, it knows my weight and birthday, and I had the heart rate monitor on…
*Same name, both runners, both have a cat and we started our blogs on the same day!
**Inside joke
Distance: 16.0 | Starting Temp: 72° | Ending Temp: 77° | Time: 3:08:30 | Avg Pace: 11:46 | Avg bpm: 173 | 1: 11:04 | 2: 11:34 | 3: 11:45 | 4: 11:51 | 5: 11:56 | 6: 11:39 | 7: 12:07 | 8: 11:29 | 9: 11:38 | 10: 12:01 | 11: 11:54 | 12: 11:13 | 13: 12:12 | 14: 11:52 | 15: 11:33 | 16: 12:33
Day 308 | August 22, 2010: yoga + cross
I did the YogaWorks Beginners AM/PM DVD first thing in the AM to stretch out my sore legs. It helped!
In the afternoon, Steven and I went to Van Patten Woods, a forest preserve we have never been to before, and is the trail head of the 31-mile Des Plaines River Trail!
We explored Van Patten Woods, which had a beautiful lake as well as some shaded paths (not all were shaded though),
and explored down to mile 4 of the Des Plaines River Trail. I would love to ride all 31 miles someday! (Hint, hint, Steven!)
P.S. I LOVE my new bike!!!
Bike Time: 1:27:50 | Distance: 13.58 | Average Speed: 9.3 mph
Week Summary: 27.00 miles
This week I was reminded of the emotional toll running takes on me. I felt great after an easy run on Tuesday, but crushed and worried on Thursday. After I completed 16 miles on Saturday with no pain I was on top of the world. But jeez, this emotional roller coaster is stressful! Does anyone else feel like their emotions are tied too directly to the perceived success of their runs?
I wish I would have fit in more yoga this week. I would really love to do the yoga DVD 2-3 times a week. I just feel so lazy when I get home. Ha!
Some links:
Ha ha, no matter what you think about the Vibram Five Fingers, the comments on this article about them are pretty funny.
I found this article in Runner’s World about last minute marathon (and other distances) training pretty encouraging: Training Tips for a Late Race Entry.
Themocracy
I love your new banner picture. It looks like you are making a water angel.
Ha ha, thanks!
Way to get in those strength and cross training sessions!!
I don’t drink that much water when I run… but I don’t run when it gets too hot either usually? I also haven’t quite made it to 16 miles, but when I was running 13-15 this spring my 32 oz. camelbak was just enough. How was the vanilla gingerbread flavor?
I thought the flavor was good! I didn’t gag or anything, and it didn’t bother my stomach!
Nice job on your first 16 miler! I drink a lot of water as well. Do you also take gatorade, nuun, or some other form of electrolytes during the long run? It may help with consuming less water too.
Also the pics from your blog rarely show up in google reader for me.
I tried powerade zero once and it upset my stomach, so I bought some gatorade to try. I need to get some salt tabs to try though.
Did the temperature pic show up? I uploaded that one a different way than the others.
Happy anniversary!
16 miles?! You crazy, amazing lady! I haven’t been running much (actually not at all for almost two weeks!) but I plan to start again soon. I’ve just been so busy.. and lazy. 😛
I actually don’t drink water while I run but then again, my runs are never too long. Do you drink water on all your runs? Even the shorter ones?
In the summer, I almost always bring water with me! In the winter, I don’t bring it unless I am running more than an hour. 🙂
Nice workout Kim! 16 miles is amazing and I’m a little jealous! 😀
I wish the barefoot concept would die a fiery death already and that’s all I’m saying about that.
Come on Andrea, let it out! 😉
Wow, a 16 miler? That’s awesome, good for you. I can only hope that one day I reach that.
Wahoooo! Congrats on the 16 miles – that is awesome!!! 🙂
71 degrees sounds amaaaazing. Send some of that our way, will ya? 😉
Awesome job on the 16 miler!! Those splits are nice and consistent. Don’t worry too much about the pace group for the 20 miler. If we have to drop back we will. As you discovered this week, you never know what the day will bring!
That’s the same GU flavor I tried for my first one, too. Not bad, huh? I think the key secret is in figuring out how to squirt them into your mouth.
I think I read somewhere you’re supposed to drink 4-6 ounces of water or Gatorade every 15-20 minutes but I don’t know how that adjusts for the weather.
And that’s so awesome that the group gave you water and you gave them a donation. Nice thinking!