Archive | November, 2014

Longview Half + Training Update

18 Nov

Last week was my last “hard” week of training. It was my third week of 60 miles, which is the most mileage I have ever done back to back. Last year when I trained for NYC, I only had one 60 mile week. This year, I knew I needed to do a couple more if I wanted to see improvements on race day.

When I started the week I was feeling pretty blah. I decided I needed an extra day off, and also needed to cut out a hard workout to get me back on track. I am so glad I did because it made the half marathon on Saturday much more enjoyable.

Part One – Training Update

Monday – Off

Tuesday – 8.25 miles at 8:46 pace. Took it nice and easy since I wasn’t feeling that great.

Wednesday – 10.25 miles at 7:44 pace. 2 mile warm up, 6 x 1 mile repeats with 400m recovery. First 3 @ 7:00, Last 3 around 6:55. Cooled down another couple miles. Had to do this one on the treadmill because it was just so darn cold outside.

Thursday – 8.03 miles at 8:09 pace. Had a few pick ups in the middle of the run.

Post run burglar selfie.

Post run burglar selfie.

Friday – 8.05 miles at 8:34 pace.

Dinner with friends Friday night.

Dinner with friends Friday night.

Saturday – 18.25 miles total (see below for more details)

Sunday – 7.55 miles at 9:00 pace. I was so cold and a tad over-served the night before at our friends house. Made for such a fun run.

Total mileage: 60ish

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Part Two – Longview Half Marathon Race Recap

Saturday was my last big long run before taper. I was so excited for this run, and also dreading it. I had 12 miles of goal pace miles on the schedule, so I decided to just run the half marathon hard and take care of the goal pace miles there.

Stacy, Diana and I started the morning with a 4.9 mile warm up. We took it nice and easy (9:20 pace).

The race was out at Longview Lake, which is a beautiful area. It was really cold, but we were lucky to avoid the snow that the weather people had been predicting.

Once we finally got started running (they delayed the race because there was a bad traffic situation), I met up with my friend Amber and ran with her. We ran the first 6 miles with the 1:35 pace group, then separated. I knew I was running too hard for a long training run, and that she could run much faster than 1:35. Once we parted ways I slowed down a bit and gave myself some distance from the 1:35 pace group.

As the miles went on I kept the 1:35 pace group in sight but ran a comfortable pace that I knew I could easily maintain. I felt surprisingly good considering the miles I had done earlier in the week.

Start of the race.

Start of the race.

Around mile 11 a girl named Jess came up next to me and told me she was going to run with me for the rest of the race. I was just fine with this since I was getting a little lonely. I also love to run with other people. Jess was really sweet and we had 2 miles of good conversation. It certainly made the last couple miles fly by.

brrrrr

brrrrr. 

As Jess and I approached the finish we decided to pick up the pace and catch a girl in front of us. I am so glad I got to meet her and run with her for a bit.

Running to the finish with Jess.

Running to the finish with Jess.

Done with the race and with 18 miles!!

Done with the race and with 18 miles!!

I ended up running a 1:35:15 half which made me pretty happy. It is really exciting for me that I was able to pull off that race after a hard few weeks. And I will say that the course was not flat. Crazy that just 3 years ago I trained hard for a half and ran a 1:36:39. It goes to show what hard work can do for your running. Dedication will pay off.

Amber ended up getting first in our age group, and I got second! That made the morning even better.

Running together for 15 years :)

Running together for 15 years 🙂

We are ready for taper.

We are ready for taper.

Splits:

  1. 7:31
  2. 7:15
  3. 7:33
  4. 7:00
  5. 7:01
  6. 7:14
  7. 7:21
  8. 7:11
  9. 7:15
  10. 7:24
  11. 7:20
  12. 7:11
  13. 7:05 (+ :57)

I am SO excited that taper is finally here and I can prepare my body for race day. I got an email yesterday stating it was 19 days away. I semi hyperventilated….

xo,

Ali

Listening to my body

11 Nov

The past few days, I have felt tired and worn out.

Last night, I posted my training update. If you read it, you know that I had a couple runs that I just wasn’t feeling it.

Yesterday morning, I was planning to run 12 400’s at 5k pace. I went to bed Sunday already dreading this workout and wondering if I should do it. My leg was hurting and I just didn’t feel good. And in the back of my mind I knew it wasn’t a good idea.

So when my alarm went off on Monday morning, I hit snooze. Then I hit snooze again. And finally, I turned the thing off and went back to sleep.

Very rarely do I sleep through a run, especially when it is a hard workout that I know I won’t be able to make up later in the day. But this time around, I just could not get up. I swear that if someone told me that there was $1000 waiting at that track I would’ve still turned off the alarm.

Normally I would feel guilty and lazy all day for skipping my run. But this time it was different.

My body is tired. And the aches and the pains were screaming at me to take a day off, so I listened.

Sometimes these rest days are just as important to us as the speed workouts are. When training for a race we put our bodies through so much, and it is only fair to give it a little rest sometimes. I tell people all the time to listen to their bodies, and finally I decided to practice what I preach! I probably should’ve done this last week when I knew things were off, but I was just too crazy dedicated to the training plan allow it.

Hopefully this missed day gets me back on track and prepared to face my last week of training before taper starts!!

Are you good at listening to your body? Or are you like me and struggle with the guilt of taking a day off?

xo,

Ali

St. Jude’s Training Update

10 Nov

It’s been awhile since my last training update.

Things are still going great with my St. Jude’s training. Since the KC Half, I have picked right back up with my training. There have definitely been some hard days the past couple weeks, and a few aches and pains. But overall, I feel strong.

Last week was one of my hardest weeks yet. I think that 15 weeks of training is catching up with me and my body is ready for that taper. I just keep reminding myself I only have one more week!!

Here is a little recap of training last week…

Monday: 10 miles at 8:05 pace. I had 3×2 miles at half marathon pace on the schedule and I just could not get myself there. My legs were pretty tired from a hard 20 miler two days before and no rest day in between. I ended up doing 2×2 miles, with only 2 of them being at half marathon pace. I figured I would take what I can get and my body was telling me to take it a little easier.

Tuesday: 7.5 miles at 8:50 pace. Easy and relaxed miles around the hood.

Wednesday: 11 miles at 7:43 pace. Treated myself to a treadmill run for this workout. Ran two miles warm up, 8 miles right under 7:30 pace, and a mile cool down.

Thursday: 8.5 miles at 8:37 pace. Great run with my Thursday run group.

Friday: 16 miles at 8:22 pace. Did my long run for the week on Friday because I was going out of town for the weekend. Overall the run was good, however I was having some major leg pains by the end of it. My piriformis issues have been acting up a bit the past couple weeks and really bugged me during this run.

A celebatory selfie after 16 miles before work.

A celebatory selfie after 16 miles before work.

Celebrating Hannah's baby BOY!

Celebrating Hannah’s baby BOY!

Saturday: 7 miles at 7:54 pace. Ran with my friend Erin before leaving for a relaxing weekend at my parents farm house.

Sunday: OFF!!!

Woke up to this gorgeous view at the farm.

Woke up to this gorgeous view at the farm.

Total mileage: 60

Hope you have a wonderful week!

xo,

Ali

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