Category Archives: marathon

OBX Marathon Training: Week 12

So, remember last week how I mentioned that I rolled my ankle during my long run, but it was feeling a little better? Well, this week it never really seemed to get back to normal, so I spent the week working on rehab and a little bit of cross training instead of my usual running schedule. I only ran 2 miles this week! 

Today it still isn’t quite 100% (but getting closer). I think some leg muscles are working extra to keep my ankle stable so I’m having some tightness in my peroneal muscles, hip flexor, and IT band. I am trying to stay positive about it, but I am getting a little frustrated. I am hoping to let go of this week of injury and get back into things this week — slowly of course to keep that injury away. I have a 20-miler planned for next weekend, so hopefully I can be ready.

Monday: 30 mins light yoga

Tuesday: 45 minute spin on the bike trainer plus a few core exercises

Wednesday: rest

Spent the evening celebrating my friend Matt finishing his PhD!

Thursday: 2-mile run to pick up my bike at an easy pace and 2 mile bike home. Did a few leg exercises at home to keep up my hip strength.

Friday: a little stretching, but mostly rest

Saturday: walked a few miles doing trail cleanup in the area I do a lot of long runs. Then went to the gym and swam 1250 yards. 

Sunday: 30 mile bike ride instead of a long run. 
Since my ankle was still feeling a bit funny, I subbed out my long run for a bike ride of similar time. It was a bit chilly, but a beautiful morning. I had to stop a couple times to take photos because it was so awesome. My ankle and lower leg felt good on this ride. I think I am getting close to being ready to run again. **fingers crossed**

As a reminder, there is still time to enter my giveaway for an Endorphin warrior bracelet! Go check it out and enter!

I also just realized that last Friday was my 1- year blogiversary! 🙂 Happy blogiversary to me! Thank you so much for reading and supporting me and keep working to defy your limitations!

OBX Marathon Training: Week 11

I’m so happy with how training went this week. I really tried to stay on track, like last week and have good quality training days.

Monday: 1 hour of yoga using the Yoga Studio app.
Just found this app thanks to Starbuck’s pick of the week. It’s awesome. Quite a few preset workouts, and you can even make your own! Really enjoyed this as a good stretch.

Tuesday: Speed day — 5 x 1000m with 400m rest on treadmill for total of 5.5 miles.
The last time I tried this workout, my calf cramped before I could finish. I was due for redemption on this workout! I started conservatively, and ramped up the speed each interval. Ended feeling really good!

Wednesday: The usual — P90x legs workout. Gotta get in the strength training!

Thursday: 4.4 miles steady state run

Friday: rest day

Saturday: 18 mile long run
This run went really well. I felt stronger and kept almost the same pace as my last long run two weeks ago. My shoes felt pretty good too. I was just so happy to be out there, feeling strong and enjoying the day.

At mile 10.5 I stepped on a big rock and rolled my ankle, but it didn’t really hurt badly and did not seem to affect my pace. Later in the day it felt a little stiff, but ok for the 5k on Sunday. I didn’t really think too much of this until Sunday afternoon.

Sunday: Lets ROC 5k.
You can see my full recap here. I hadn’t run a 5k in almost 2 years, so I was due for a good hard run and a new 5k PR. I’m excited by my time since I ran an 18 mile long run the day before!

Sunday afternoon I spent a lot of time lounging. My ankle felt a little stiff again, so I rested for the day after the race, watching football. Starting out this week, I have been keeping things easy, because I think this rolled ankle actually pulled a little muscle on the side of my leg, so I won’t do a track workout this week. (The 5k should count for that, right?!?) It is already starting to feel a little better, so I think in a few more days I’ll be back to normal. Gotta watch out for rocks now!

PS. I know this mileage is nothing to some people, but this was my highest weekly mileage ever!! Exciting!

OBX Training Week 10

Woo hoo! I’m officially over halfway through my training for the Outer Banks Marathon! This week was a step back week in terms of running mileage, but after a few crazy weeks of running and recovering from Hood to Coast, I really wanted to get back on my regular schedule!

Monday: light yoga

Tuesday: Yasso 800s. Completed 8 x 800 for a total of 7.25 miles.
I felt so much stronger than the last time I did this workout a few weeks ago. I will probably try doing it again in a few weeks and get up to 10 repeats.

Wednesday: P90x legs workout
I had an overwhelming and frustrating work day, but still fit in this workout to get some pent up energy out.

Fun side note: My tomatoes are starting to ripen in my garden. Many many more to come! I picked the first ones this week.

Thursday: 3 miles + core
Hot and sweaty 3 miles after work. My legs started out feeling sore from the last two days. After a mile though, they warmed up and I sped up! Paces were: 9:57, 9:07, 8:11. After letting myself cool down for a few minutes, I did a short core workout.

Friday: yoga
Calves were feeling tight, so I made sure to fit in a little more yoga to keep them loose.

Saturday: 5.25 miles with ~3.5 at marathon pace
I squeezed a few miles in in the morning before Ryan and I went out to celebrate our anniversary by going to Santa Rosa, CA for the day. We checked out Russian River Brewery, took a couple mile walk in a pretty local park, did some champagne tasting at Korbel, and went out for a lovely Italian dinner.

{shared a beer sampler because there were so many to taste!}

Sunday: 1650 yd swim
Straight and easy swim for recovery. I hadn’t been to the pool in a few weeks, so it was great to be in the water for a little while.

How did your training go last week? Do you like Yasso 800s? Have you used them to predict your marathon time?

OBX Marathon Training Week 7

This week was all about focusing back in on running! My calf has been feeling pretty good, as long as I continue to be diligent on stretching, and triathlons are over for this year for me. 

Monday: rest. After Sunday’s Olympic distance triathlon, I needed a good rest day. 

Tuesday: Yasso 800’s.6 800s in 3:54. Felt good during this. Thought about doing a few more but didn’t want to push the calf too hard on my first speed day in a couple weeks. Afterward I spent lots of time stretching and did a few core moves until Ryan was finished with his workout. 

Wednesday: P90x legs + core.
I have been doing a mix of my own favorite arm moves plus the Lesko Dozen. Some were done after the speed session Tuesday, and some after my leg strength day.

Thursday: 4 mile progressive run
Legs felt pretty dead this day. Feeling some accumulated fatigue. Couldn’t quite get my last mile faster than the third. But they ended up the same exact pace. 

In the evening, I enjoyed the wine I won from podium placement at the triathlon last weekend, while watching the Hood to Coast movie. Just made me even more excited for my first big relay race!

Friday: rest

Saturday: volunteered at the Habitat for Humanity ReStore for a few hours. So, ended up doing lots of walking, and lifting. So much fun!

Sunday: 14 mile long run. 
Temps were supposed to reach 100, so we got up early and made it out on our favorite bike trail by 7am. It felt pretty nice out when we started. The initial plan was to run 62-63 minutes out, and 57-58 back for a nice negative split. I was so close to getting in 7 miles, that I pushed it to 65 minutes out. Made the return in 61 minutes. Generally, I felt pretty good. It felt good to have a long run! Hadn’t had a good one in nearly a month! It is time to start ramping up the long run mileage a little more. My left knee and calves were tired by the time I finished, so I spent some time with my legs up in compression socks in the afternoon. Oh yeah, and lots of time eating. 

I don’t know about you, but I’m always hungry for the rest of the day after a long run! How do you refuel after a long run?

OBX Marathon Training Week 6

This week focused again on recovery and preparation for my first olympic distance triathlon. So, while I didn’t actually get in too much running, I think I am feeling ready for the next steps to marathon training and starting to ramp the mileage back up. My focus for the remainder of this cycle will be to get in lots of stretching and good recovery time after my runs to make sure my calves stay strong and uninjured.

Monday: swim 1500 yds

Tuesday: AM 4 mile run easy, PM 20 min bike + strength
Double workout day.  Really focused on not stressing the calves too much this week. It was like being in taper mode.

Wednesday: swim with wetsuit ~750 yds
I wanted to get one more shot at getting comfortable in the wetsuit before my Sunday race. Didn’t swim very long, and kept it pretty easy, but good to move a little.

Thursday: yoga
Felt so good to floooow! I’ve been missing yoga and hope to try to fit this in a little more. Maybe it will help keep my calves looser.

Friday: rest
Lots of legs up the wall.

{Slumber joined me}

Saturday: rest
I was actually on my feet for most of the day volunteering for the Perry Initiative. It is an awesome organization focused on inspiring young women to be leaders in engineering and orthopedic surgery. They get to do some fun hands-on activities. I’m really looking forward to working with them more! As soon as I got home though… relax, dinner, and got into bed early.

Sunday: Folsom International Triathlon
My first olympic distance tri! It went pretty well — I survived the swim that I was so nervous for, and finished strong. A further recap will be posted in the next day or two!

{Beautiful sunrise for race day morning. It was a perfect day!}

OBX Training Week 5: Avoiding Injury!

First the bad news: last Tuesday during my speed workout, I strained my calf muscle. On the good side though, I spent the rest of the week resting and stretching it and was still able to complete my sprint triathlon on Saturday (a full recap is coming soon!). The extra good news is participating in the triathlon did not make it any worse. With that, here’s details on the week!

Monday: swam 1600 yds.

Tuesday: Attempted workout of 3 x 1 mi, aiming for 7:20 pace.

I felt good during my warmup and first mile repeat. Then during the second, my calf got super tight and painful. I stopped to stretch two separate times during the next mile interval. I ended up cutting off the workout because my calf and knee were not feeling good and I really didn’t want to injure myself seriously. I was so angry and frustrated!

Maybe I have been pushing too much the last few weeks — I did have a few hints at my calves being tight both in week 4’s intervals, and a comment from the salesman when I was shoe shopping. So, maybe this workout was just the last straw.

I did a bunch of stretching, massaging, elevating, and took my first ever ice bath.

Wednesday: My calf feeling a bit better, but I took the day off completely. Some of our good friends are moving, so I helped pack up some things, and did a decent amount of walking. That seemed to help loosen up the muscle more too. Along with lots more rolling, stretching, legs up the wall of course!

Thursday: swim 1750 yds. Leg felt even better on Thursday, so I swam in the afternoon. I didn’t notice any affect on my calf while swimming. After I came home I did some core and hip strengthening work. I was actually feeling a little more confident about being able to run on Saturday.

Friday: took another rest day in preparation for Saturday’s triathlon.

Saturday: Tri for Fun Sprint Triathlon. (0.5 mi swim, 16 mi bike, 3 mi run)

A recap is coming, but my leg felt pretty good. I also PR’ed in the distance by a little over 2 minutes!

Sunday: Initially wanted to get in a 12 mile long run for marathon training. But I was a little nervous about my legs being tired from the triathlon on Saturday, and aggrivating the calf, so I ended up making it 8 miles, at a fairly easy pace instead. I thought about cutting this run short because I felt tight early on (but no pain!), but once I warmed up I didn’t have any issues.

My upcoming goals are to keep taking it easy on running and making sure I keep healing and feeling good. I have an olympic distance triathlon (my first!) coming up on Sunday 8/11 which I would like to still run if I can. However, my main goal of this month is to stay healthy for Hood to Coast. It is only a few weeks away, and I want to make sure I can do my best!

Have you ever gotten injured right before a race? 
How do you deal with changes to your training plan?

OBX Marathon Training Week 4

Can you believe it? Already one month into this marathon training cycle. Things seem to be going well so far. This week was about incorporating a little more cross training as I prep for two more triathlons this summer in the next couple weeks. I also had to be more flexible with my schedule since my mother and father in law were visiting over the weekend, so I couldn’t fit in a much longer run.

Monday: Swim, 1800 yds. Sunday night we learned that the community pool near us is actually being run by the YMCA this year. This means they are open almost all day, every day rather than only 2 hours a few days a week like previous summers. So for our Monday workout we went to check it out and swim a few laps during the open evening lap time.

The pool was a little crowded with kid’s swimming lessons, and an aqua aerobics class, but they cleared a little space for lap swimmers. The area of the pool with lane markings on the bottom (no lane lines!) was short… about 17 yards. There is a second part of the pool with no lane markings that is longer at about 25 yards. For this day, I stayed in the 17 yd area.

I’m really excited that there is a pool that is easy for me to get to through the end of August! It is less than one mile from my house! Time to add a little more consistent swimming into my weekly schedule.

Tuesday: AM — 3 miles easy. PM — 1k repeats x 5

Now that I’m one month away from Hood to Coast, I want to incorporate a few double day runs into my schedule. I kept the AM miles easy to complete fast repeats on tired legs. I thought this wouldn’t be a big deal due to last week’s strong workout. It actually turned out to be much more difficult than I expected. Even the first 1000m repeat felt really hard! On the fifth, my left calf started cramping up, and I cut the interval short at 800m. I’m a little disappointed that I couldn’t finish this workout strong, but I know I will do better next time.

Wednesday: P90x legs

Kept this workout quick so we could go out with a few friends to a local food truck event for dinner. Yummm.

Thursday: Swim 1500 yds in the AM.

Mixed things up this week. The pool is only open in the morning Monday – Thurs, and I wanted to get in a second swim. Marathon training is all about being flexible, right? Had to be flexible this week! I swam in the long side of the pool and worked on my sighting. It definitely made for a harder swim, but I think it was good practice for me.

Friday: 7 mi with 3 at tempo pace

I knew this weekend I wouldn’t have quite as much time for the long run, so I made this tempo run a little longer than I normally would. It honestly felt so great! I was on pace and felt good the whole run. I think some cooler temperatures also had something to do with it.

My mother and father in law arrived around mid-day, so we spent the afternoon going out to lunch, and baking cupcakes.

Saturday: My birthday!! 8.1 miles with 6 hill repeats in the middle.

Celebrated my birthday with a morning run and an evening cocktail party. I incorporated some hill repeats into the run to make it a little more difficult since I wasn’t completing as long of a training run. My stomach was a little off during the run, but I finished pretty strong.

The rest of the day included shopping for new shoes, lounging and getting ready for my party. Lots of tasty food and cocktails! It was so wonderful to celebrate with my friends, and have everyone get dressed up for the party.

 {not pictured: the many desserts!
including oreo truffles, cupcakes, and ice cream bon bons.}

Sunday: Slept in, enjoyed time with my family, and went kayaking! This was a great end to the weekend. The weather was perfect for being outside and on the water. 

Overall great week! 🙂 How can you not enjoy your birthday week, right?!