Tag Archives: training

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

Marathon Training – 11 Weeks Left!

22 Sep

Only 11 weeks to go until the St. Jude’s Marathon.

Last week’s training went pretty well. I had a couple hard workouts, and a long run that pushed me harder than what I have been doing this training cycle.

Monday: 8 miles at 7:46 pace.ย 2.5 mile warm up, 2 miles at 7:03, .5 recovery, 2 miles at 6:55, 1 mile cool down. This was a great workout and I really enjoyed it. I will admit that I cheated and did it on the treadmill. I just had zero motivation to run on any hills. I promised myself that the next time this workout comes around, I will suck it up and run on the road.

Tuesday: Off day for running. Did 25 minutes of abs and arms. I am making it a goal to do this twice a week. Sometimes it is so hard for me to add in other workouts when I am running so much…but I know it is SO important.

Wednesday: 8 miles at 7:32 pace.ย 2.5 mile warm up. 6 x 800 @ 3:03-3:07 pace. 2 x 400 @ 1:31 pace. Hard workout but overall felt great. Happy to see my 800 pace getting faster over the last few weeks. Lightning put me on the treadmill again. But I didn’t mind it. Law and Order SVU is such a great distraction!

Thursday: 7 miles at 8:12 pace. Easy morning run with Amber and Erin. The miles fly by with all of our chit chat!!

Friday: 5.54 miles at 8:45 pace. Great little run with Ramsey.

Saturday: 15 miles at 8:01 pace. Ran with the old Runner’s Edge group. I forgot how much I missed going to the run group!ย Ran 5 miles warm up, then 8 miles “hard”. 7:28, 7:13, 7:31, 7:11, 7:19, 7:22, 7:06, 7:20. Cooled down for 2 miles. Felt really good and enjoyed catching up with my friend Krista! I hosted a little breakfast after the run, which was fun too! I am sad we can’t do that every weekend!

Sunday: 5.58 miles at 8:50 pace. Super relaxed run with Ramsey. We even stopped a few times to enjoy some plaza scenery and explore the tepees at the Nelson!

Total Mileage: 49.12

I could definitely feel this week of training as I ran hard again this AM. But I am reminding myself that pushing harder is what will make me stronger. Even if it might nearly kill me ๐Ÿ˜‰

Other than ALL the running, I had a really great week!! Monday night I got to spend with old coworkers and celebrating my husbands next big adventure.

Friday night we had the best job ever – being food judges at the Plaza Art Fair! We tried so many amazing restaurants and crowned Gram and Dun as Best in Show. If you haven’t had the chance to go to Gram and Dun, I urge you to head down to the plaza and give it a whirl. The cocktails alone are reason to make a stop.

Official judges.

Official judges.

So much food.

So much food.

Saturday I hosted a little dinner party with friends. We all take turns hosting dinner and have a theme for the night. So far we have had Italian night, sushi night, and as of Saturday we’ve had Kansas City night! I got BBQ from OK Joe’s and Q39, Dessert from Andres, local wine and beer, and vodka distilled in KC! It was such a fun night.

Sunday we headed back to the plaza art fair to walk around and admire the art. We had quite the strong margaritas as we were walking around and ran into quite a few friends. Overall it was a great end to the week.

Post run homemade waffles.

Post run homemade waffles.

I am craving this again right now.

I am craving this again right now.

Gorgeous.

Gorgeous.

How is your training going?? Any fun plans over the weekend?

xo,

Ali

NYC Marathon Training Week 10 + Running Milestones

3 Oct

Last week was my tenth week of NYC Marathon training.

The week was scheduled to be a heavy week, with some intense workouts. It was also scheduled to be the highest mileage week I have ever done…60 miles (holy cow!!!)

Training called for 3 hard runs, and 3 recovery runs.

And here is how it all went down…

Monday: 12.4 miles at 7:49 pace. 6 miles GP, 5 x 1k @ 5k pace with 400m cool down in between each. I really liked this workout. It was different and broke up the mile repeat routine I have been getting bored with.

Tuesday: Off

Wednesday: 8 miles at 7:54 pace. This is called a progression run. First mile was a warm up, then started to get faster for 5 miles. Splits for my progression miles: 8:04, 7:51, 7:27, 7:16, 7:04. Then cooled down. I was really happy with this run! I had some big hills in there and actually ran the splits a little faster than what my plan told me to! It was definitely hard by the end though.

Thursday: 7.12 miles at 8:42 pace. Easy miles with friends.

Friday: 8 miles at 9:22 pace. Ran with my BFF Eileen. This was a really fun way to start my Friday and catch up with Eileen!

Gorgeous morning skies!!

Gorgeous morning skies!!

Saturday: 18.4 miles at 7:43 pace.

Interesting running day! Started around 7am, got to 5.8mi before the thunderstorms hit. Found refuge in Roastarie, where I saw my friend Amber (she is running the KC Marathon) waiting for her ride too (we are lucky to have these men that will support our crazy habits!!). This run was basically all warm up miles, with one tempo (7:53).

Run round 2 started at 3pm. I needed to run 10 miles at “goal pace” today, so I had 9 left. I started with one warm up, then hit the miles harder. My tempo miles were much faster than I expected, but they felt good and a natural pace. I am sure I ran these too fast, but I ran them like I felt and didn’t feel like I was overdoing it. Splits for my harder miles: 7:13, 7:30, 7:19, 7:24, 7:24, 7:15, 6:26, 7:19, 7:35. Obviously splitting this run into two parts was not ideal, but it was the way it had to be!

This was a confidence boosting run for sure and gets me really excited to see how well I could do for my race. Based on my training, I should be able to PR NYC (under 3:32)!

Sunday: 6 miles at 8:57 pace. Recovery run with Ramsey. We maybe paused the watch a couple times to walk up hills…..

New running skirt from Athleta. I LOVED it!

New running skirt from Athleta. I LOVED it!

Total mileage: 60!!!!!

Another thing I have been adding to my training are abs and arms. I have been trying to do these workouts a couple times a week. Stretching has also been something I am really focusing on this time around. I can definitely tell my flexibility is better!

Following my big week, we celebrated at a winery!

Following my big week, we celebrated at a winery!

wino.

wino.

xo!

Ali

Did you hit any new running milestones recently?

NYC Training Update #2 + Post Run Selfies

24 Sep

Hi friends!!

Well, it has been 3 weeks since my last training update….so I guess it is time for another little recap!

Training continues to go better than I could imagine. I am staying focused, motivated, and continuing to run faster times and higher mileage weeks than ever before.

The last few weeks have looked like this:

Week of September 2nd…

Monday: Off

Tuesday: 10 miles at 8:05 pace. Ran hard on the hills. Didn’t count how many hills I hit, but it felt like a lot!

Wednesday: 7 miles at 8:50 pace. Post work run, which felt really hard. Ran with Ramsey, which was really nice!

Thursday: 5.2 miles at 8:02 pace. 2 mile warm up, 8x1min interval sprints, with 1min rest in between each. This run was SUPER hard because I am not used to running at a sprint. Crazy how “slow” your speed can feel during marathon training!

Friday: 5 miles at recovery pace – 9:30.

Saturday: Off

Sunday: Broadway Bridge Half Marathon! 13.1 miles at 7:52 pace. Read the recap here.

Total mileage: 40.2

This was a “recovery” week due to the half marathon on Sunday. This was also one of my lowest mileage weeks during training.

So thankful we can run together!

So thankful we can run together!

Week of September 9th…

Monday: Off

Tuesday: 5.25 miles at 9:08 pace. Recovery run following the Broadway Bridge Half.

Wednesday: 10 miles at 8:11 pace. Ran 6 miles hard, with hill sprints and half mile tempos. This was a really hard run, but still felt like a really great workout!

Thursday: Long Run! 16 miles at 8:26 overall pace. Ran about 8 miles at Marathon Goal pace. The rest around 9 minute miles.

Friday: 5 miles at 9:30 pace. Recovery run with Ramsey. Best way to start the day!

Saturday: 8 miles at 8:15 pace.

Sunday: Plaza 10k!! PR ALERT! 6.2 miles at 6:45 pace. Plus 1.5 mile warm up.

Total Mileage: 52

I knew I would be running the Plaza 10k hard on Sunday, so I adjusted the week accordingly. Overall, it was a pretty intense week and I continued to feel the effects of the half marathon for most of it.

Post long run bliss!

Post long run bliss!

Week of September 16th…

Monday: Off

Tuesday: 10.5 miles in the rain, at 8:11 pace. 2 mile warm up, 3×2 miles hard with one mile cool down in between each set. Mile splits for my hard miles: 7:37,7:39,7:39,7:29,7:31,7:36. Plan said my splits should be 7:30, but I was struggling to hit that…I was happy with what I was able to pull off though, considering my legs were pretty tired from Plaza 10k.

Wednesday: 7 miles recovery at 9:17 pace.

Thursday: Long Run! 18.2 miles at 8:37 pace. Plan called for all miles at 8:30 pace. I ran 11 miles around 8:15, and 7 miles around 8:45 pace. Even though my overall pace wasn’t exactly what I needed, I still think this was overall a great run.

Friday: Off

Saturday: 4.2 miles at 9:00 pace. Super relaxed run, and one of those days when I was thinking the entire time – “I love to run” ๐Ÿ™‚

Sunday: 11.33 miles at 8:01 pace. Got up and ran with my friend, Krista. She was doing her long run for the week, so I joined her for the last 11 miles. Gorgeous morning with some really great hills and solid paced miles.

Total Mileage: 51.3 miles

This week was supposed to be a 60 mile week, but it just didn’t really work out with my “life” schedule. Sometimes life will get in the way of marathon training!

Rainy run. I was SOAKED!!

Rainy run. I was SOAKED!!

How is your training going?? Please, tell me about it!!

xo,

Ali

Life Always Gets in the Way

28 Mar

Hospital Hill Bloggers Series

The last Hospital Hill blog post I wrote was a moderate level training plan you could use over the next few months. For this post, I would like to discuss sticking to the plan and following through with training.

For me, one of the hardest parts of training is balancing your running and your life.

Life will ALWAYS get in the way.

Throughout a three month training period you will always have reasons you don’t want to run.

And it’s not just you.

I have made every excuse in the book why I can’t run or don’t want to run. Here are my top reasons to skip a run:

  1. I am tired
  2. It is too cold
  3. It is too hot
  4. I’d rather go to happy hour
  5. I don’t feel good
  6. I don’t even like to run (in the last year all of my running buddies have yelled this at some point)
  7. I am on vacation
  8. I’m too busy at work
  9. I don’t want to run alone
  10. It is dark outside

All of those excuses are ones I make often. And I can only imagine how much harder it gets when you are balancing children and spouses too.

You will ALWAYS find an excuse why you can’t run, or why you shouldn’t run. But how you deal with these excuses is what shows on race day.

As you go through your training, think about WHY you are doing it. Are you running to complete your first half marathon and push yourself to new limits? Or to get back into the sport? Or to PR?

Whatever your purpose for running this race is, I will guarantee you that if you cave to the excuses you will pay for it when you start the race on June 1st.

You must stick to the plan to meet your goal. And you will be so much happier if you do.

The next time you consider skipping a run, think about WHY you are skipping and if you really need to skip. If you are injured or sick, it is OK and a good idea to sit it out. But if you are tired, cranky, hot, cold, etc. get that booty out on the pavement and run towards your goal!!

One of my best ways to deal with the excuses is to visualize the finish of my race, as I am meeting my goal. That right there, gets me outta bed every single time ๐Ÿ™‚

Good luck these next few weeks!!!! I have enjoyed meeting so many of you over the last few weeks and hope to meet you in person on race day!

xo,

Ali

P.S. Consider volunteering for the race! I am working packet pick up on Thursday afternoon. (click here)

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