Monday, June 2, 2014

Weekly Training Update: 5/26-6/1

This week was one of lessons learned.

 photo C8A1BDFC-D171-4AF8-81B7-4C7E0132AAFA_zpsizs2ewcz.jpg

1. Colored capris are fine for the gym ... just not fine for working out at the gym. I became acutely aware halfway through my boot camp class at the Y that it looked like I had soiled myself. Lesson: Just wear black.

2. The weather is heating up, and it means that I need to make hydration an absolute priority. I fell off the bandwagon some time ago, and I need to sprint to get back on. I noticed it especially during Sunday's long run. I was through two bottles of Nuun by mile 10. At mile 11, I stopped for more water at a bathroom and I seriously could not get enough as the water pooled into my cupped hands. I drank so much that I had a stitch for the last mile. Lesson: Be mindful of hydration throughout the week and especially the night before a long run.

3. While training is a chance to try new ways of fueling, I'm not sure it's always a chance to try new brands/flavors. I took two PowerBar gels that were freebies on Sunday, and I could not stomach more than a tiny bite/sip. I ended up not fueling the entire run because it was better than trying to suck down the funk nasty. Lesson: Try a bit before you start or at least bring a backup.

On that note: I am desperate to try the new Gu flavors - Chocolate Peanut Butter and Salted Watermelon.

  photo 21b57964-b224-4bbf-9a97-1173388461a9_zps5e084e42.jpg

4. The Allen County chapter of Girls on the Run wrapped up its season at the Diva Dash 5K on Saturday. I was a run buddy for the race, though I was paired with a different girl than the practice.  But anyway. Once again, the girls all took off as if they were running with the bulls and many completely fizzled in the first quarter mile. I am proud to say my girl held strong until about a mile. We ended up walking a lot (which was fine) because she tweaked her ankle in the beginning section when they were all sprinting. I could dog the girls for doing it but pretty sure I do the same thing. Lesson: Don't pace like a jerk.

5. It's hot. And I sweat a lot. Lesson: Bring a towel in the car to wipe off. And a clean shirt.

6. After my long run Sunday, all I wanted was a carbonated beverage and french fries. I was sure I'd pass a McDonald's on the way home but the first one I saw was a half-mile from home. I still pulled in and was disappointed to learn that they were still serving breakfast. Lesson: McDonald's by my house serves breakfast till 11 a.m. Sundays. I will need to find a gluten free, salty snack to keep in the car as I'll be doing "sunrise service" until fall.

The week, in training:

Monday, May 26

Tuesday, May 27
RUN | 5 miles, intervals    
Time: 45:09     Pace: 9:02
The plan called for 3 x 1000 repeats w/400 recovery but I did 3 x 0.65mi w/0.25mi recovery because I didn't feel like changing distance settings on the Garmin. The intervals were tough, especially as I acclimate to the warming temperatures. I stayed pretty tough throughout and hit puke threshold during the last two. Interval paces: 7:47, 7:52, 7:49

Wednesday, May 28
RUN | 5.35 miles    
Time: 49:46     Pace: 9:08
I wanted warm weather. I did. But DAMN. It's hot and humid. Tami and I started strong but I really faded toward the end.

CROSS TRAINING | Outdoor boot camp
Tabatas with jogs in between.

Thursday, May 29
CROSS TRAIN | 2-mile walk
We were out of coffee. So we walked to get some. At a coffee shop.

CROSS TRAINING | Y boot camp
Basically the same workout as Wednesday. They didn't know ;)

Friday, May 30
RUN | 5.35 miles
Time: 46:36     Pace: 9:20
I'm rather impressed with myself this morning, prying myself out of bed at 5 a.m. to run by myself. These days, it usually it takes the promise of meeting a friend to do that. The weather was exponentially better, and I enjoyed running in comfortable temps and low humidity. The first three miles felt amazing, as if I was speeding along and could go forever. But, at a traffic light, I realized this zoom-zoom was more like slog-slog, and it got a bit tougher. Bright spot: I went 5 miles instead of 4, and I'm slowly building up weekday mileage.

Saturday, May 31
RUN | 3.1 miles
I ran this as a running buddy for Girls on the Run. My girl on the run did good the first mile but said she twisted her ankle, and we walked the last two. It was a beautiful day out, though.

Sunday, June 1
RUN | 12 miles 
Time: 1:55:04     Pace:9:35
I'm not sure what to say about this. I just put this into my log and despite my efforts to get faster, I saw my paces for last year ... and I'm not. I'm feeling a bit disheartened that I'm stuck in this place. It doesn't help that this run didn't feel great. We started out a bit fast but walked in the third mile as my partner is struggling with back pain. We rallied for the next few miles, and I dropped her off just shy of 7. I tried to really do well but the heat was getting to me. Shed the shirt at mile 8 and ran back to the car. Ran out of water at 10. Didn't have any fuel because the Power Bar gel I decided to try was funk-nasty and I couldn't stomach more than two sips. I really need to figure out what I'm doing wrong so I can stop feeling depressed and start getting faster.


  1. You need colored capris in a fun PATTERN. I swear you could crap yourself and nobody'd know. This heat, I know. So nice to have summer. But wow the running sucks.

    1. Love this. I just got the Athleta catalog and saw some of these colored capris in a fun pattern. Need. Them. All.

  2. Great training week and excellent paces on your intervals! I also want to try both those GU flavors (I'm totally a salted caramel girl right now) and I LOVE that you work with the Girls on the Run. I really want to do that in ATL, especially since I work out of the house now and may be able to be more flexible with my time. Keep up the awesome work. xo

  3. I think it was just 6 days ago that we were bitching about it being too cold and summer never getting here. Surprise!

  4. Do you think lack of heat acclimation affected your pace on your Sunday run? I slow way down in the summer... it's not the time for me to try to decrease my overall pace. Have you had success with that in the past? Why is not being faster making you feel so depressed?

    1. I think that heat definitely played a factor, as did dehydration. I never felt hungry so I'm not sure that I really even needed the fuel.

      I just feel stuck and it's frustrating. I've been putting in speedwork since the New Year, and I'm not sure it's always translating to the long run and racing. I just want to know that I'm doing the right thing since Mark will be pacing me int he fall. I don't want to disappoint him.

    2. Have you thought about talking to a coach to look at your paces/workouts? And do you really think Mark will be the one who is disappointed? I think he (and you) should be proud of the effort!

    3. You live in my head! I am seriously thinking of getting a coach, even though it seems a bit extravagant for this average Jane. The online coaching program through my running store is only $10 more than the Fort4Fitness training group.

    4. I don't think it's extravagant. I know all sorts of people who use coaches. Even if you are average in the middle of the pack sense, there is still improvement you can make! I hope you find a good coach! I really liked using one a few years back :)