Cherry Blossom 10-miler: Training Weeks 3 and 4

March 2, 2015 - Mel

So Week #3 was another bust: after suffering a serious case of DOMS from Crossfit (that lingered for three painful, terrible days), I endured a four-day painful and terrible streak of headaches.
ZERO MILES.

Moving on…

I invested in a few more cold weather running pieces, since it seems as though this winter is sticking around. 180s was having an uber-awesome sale around Valentine’s Day, so I picked up another pair of thermal running tights (only $20!), a neck gaiter (free with my purchase!), and these fun ear muffs that have speakers in them (now if I could only get my phone not to die in these extreme temperatures). Their site has a bunch of awesome solutions for being outside in the frigid temps — and sells one of the best pair of convertible running gloves I’ve seen/worn.

180 running gear

Week 4
Monday: 3.25 miles, treadmill
Tuesday: 3.21 miles, treadmill
Wednesday: REST DAY
Thursday: (homework day)
Friday: REST DAY
Saturday: 4 miles OUTSIDE (4.03 via Garmin; 4.26 via MapMyRun). I was only supposed to do 3, but felt good, so I took a longer run in the chance I wouldn’t get out on Sunday.
Sunday: AND THEN OF COURSE, THE WEATHER. Welp, I’m one mile longer behind again in my training, but I had a paper due and couldn’t get to the YMCA before it closed at 2pm. (Seriously?!)

run collage

I’m not quite sure how this neck gaiter works, but I LOVE these new ear-warmer speakers!!!

Alas, I feel MUCH better about this week of training than I have in a while, but I’ll have some make-up work to do.

Total runs this week: 3
Weekly mileage: 10.49 miles
Total training mileage: 21.13 miles

February totals (per MapMyRun):
7 runs
21.37 total miles

Cherry Blossom 10-miler: Training Week 2

February 17, 2015 - Mel

I swear, I can’t be the only one who experiences technological difficulties, can I? I’m not just a late 30-something out-of-touch, but maybe Technologically Cursed.

My iphone died again on my run — this time mid-run instead of after (yeah, I’ll definitely blame this one on the cold). But it obviously did not record the full course. I’m also having issues with my Forerunner loading up my GPS location. I’ve read similar stories online, but mine is taking a RIDICULOUS amount of time — like, two auto-shut down warnings before it knows where the hell I am. That’s some kind of stress, thinking ahead for race day.

Anyone have advice before I chuck this thing in the river?

I only ran 2 miles last week on Tuesday after work. I won’t pretend that this week hasn’t been a huge disappointment.

Yeah, can I just NOPE this whole week of training? Starting over. Again.

Total runs this week: 1
Weekly mileage: 2 miles
Total training mileage: 10.64 miles

Cherry Blossom 10-miler Training: Week 1

February 9, 2015 - Mel

Don’t let the title of this post confuse you!

Soooo, I decided to make a change to my weekly training schedules and switch to a Monday-Sunday format. Both of the training plans I’m following adhere to this style (except for MapMyRun, which… anoying), so my posts will begin to reflect that. Starting…. now. Also, I’ve signed up for two upcoming races: April and May — the Cherry Blossom 10-miler and Pittsburgh Half Marathon, respectively — the Cherry Blossom race is first. That, too, is something I’m changing going forward (hence the title of this post). When the 10-miler is complete, I’ll switch back to whatever week I am in the Half training. Is that weird? I don’t want to lose focus, but I do much better target one thing at a time. Basically, I’m going to be WAY ahead of the game running a 10-miler a month before the half, so I’ll be weirdly merging my training runs until April.

Receiving my first week training plan for the Cherry Blossom 10-miler today lit a fire under me. I hope I can hang onto that motivation because I am PUMPED. (We booked the hotel this weekend too… SQUEE. Yes, I SQUEE.) Cherry Blossom is only (ha! only!) 10 weeks away.

Monday: Treadmill Day — 2.25 miles. Hey, the treadmill run didn’t feel too bad today, but BOY does it feel so much longer.

Tuesday: First evening class at CrossFit. I kinda dig it! (I felt much more beastly than normal, but then again I LURVE box jumps.) The Cherry Blossom plan called for an interval program, but I’d rather do an HIIT workout. I don’t know how this affects me as a runner, but I’m also trying not to burn out from running over here.

Wednesday: REST DAY

Thursday: REST DAY. My Cherry Blossom plan called for a run day, but I had a presentation for school AND it’s negative 80 outside AND the Y closed at 9. DAMMIT.

Friday: REST DAY.

Saturday: I originally wanted to to CrossFit on Friday, but I pulled a double-duty for my Saturday. 11 AM CrossFit — a mean row and thrusters complex, followed by a jumprope cash-out. Although, I finally strung together more than 2 double-unders — I completed 4 in a row! So pumped about that.

Then, I did one of my easy RUNS — 2.16 miles. I had two goals for this run: obviously to keep the run on my schedule, but also to do the entire workout without my earbuds and music. I was WAY too aware of my body and my surroundings, and to be honest, I’m not sure that I like it. Holy crap, do I always breathe that terribly?

TWO-A-DAY!

Sunday: What a beautiful day to be outside! But also VERY muddy. Today was my long run of the first week of training: 4.23 miles for me. (Still having this inconsistency between my Garmin Forerunner and MapMyRun app, but tracking this week for MMR).

Total runs this week: 3
Weekly mileage: 8.64 (per MapMyRun)

How do you develop a training plan when you’ve got two races with two different mileages on the horizon?

Pittsburgh Half Marathon Training: Week 3

February 2, 2015 - Mel

Sunday: RUN DAY! 4.66 miles (according to MapMyRun; Garmin logged 4.45 even though I stopped my watch at 4.50 UGH!) Anyways, it was early and cold and it FELT SO GOOD TO BE OUT. And my dumb phone died again when I stopped my workout on MapMyRun.

Monday: Woo, did I need some restorative yoga. Side note: don’t rely on Hulu exercise videos. Not only are the yoga episodes disruptive with loud commercials (seriously, at least 5 commercials within the first 20 minutes), the video abruptly stopped after one of the “breaks” and wouldn’t reload. How frustrating. I took the remainder of my session to stretch out what was bothering me. Too bad I couldn’t get an appointment with my massage therapist on Monday or Tuesday because I have a dang pinched nerve in my shoulder again.

Tuesday: Afternoon CrossFit session: handstand push-ups, back squats and stair climbs (and rowing for the cash out #dumb). Man do I miss these noon workouts during the week. Totally taking advantage of my last day of non-traditional scheduling.

Wednesday: REST DAY

Thursday: SUPER SLEEPY DAY. And wow, are my legs still sore from Tuesday’s CF!

Friday: EVEN MORE EXHAUSTED.

Saturday: Wanted to do a CrossFit class this morning, and disappointed to see that all classes were canceled because of an away competition (annoying). It’s so freaking cold (like, negative cold) that I wasn’t able to run outside (wah!). Anyways, I took an awesome two-hour Trigger Point Therapy workshop at Urban Elements yoga studio (although, I was car-less for the afternoon and had to walk). More on this in my next post!

What a weird, all over the place, week. It’s yet another training week where I started out strong and quickly lost steam. I’m trying to give myself a break, considering the weight of adjusting to a new schedule and the stressful exhaustion that comes with starting a new job, but… ahhhhh, the defeat. I can only try again, right?

Total Runs this Week: 1
Weekly Mileage: 4.45
Total Pittsburgh Half Training Miles: 18.62
January total (per MapMyRun): 18.83

Pittsburgh Half Marathon Training: Week 2

January 25, 2015 - Mel

So I perused my upcoming Higdon training schedule — just to get an idea of what’s to come in terms of distance markers, frequency, when to sign up for races, etc. I realized that the date I’m supposed to run a 10k, I’m running 10 MILES in the DC Cherry Blossom run. It’s still a month before the Pittsburgh half, but I hope it doesn’t derail my training plans (and that I don’t go through some early plateau that Chelsea has warned me about).

In any event, this week was TOUGH to schedule runs, what with a BOB SEGER CONCERT (!!!), Pippin’ tickets, a fun event with Levo League, AND a wonky last week of work schedule (including my last day and subsequent going-away party). Geesh, excuses much? I am nothing but transparent here, folks. While four runs was proving to be impossible, three runs is also really tough. I would be happy still with two runs. But you know what, it’s actually really disappointing I could only find ONE DAY to run. By the way, I totally tapped out on that Ab Challenge — 15 Days was challenge enough for me, and well… I need to refocus.

watch 2 miles

Sunday: Rest Day (work, and a PSYC paper due)

Monday: RUN DAY, 2.03 miles! And I kept a 9:30 pace.

Tuesday: I, err… damn. Rest Day.

Wednesday: CrossFit workout before work! I realized this morning that I might have to bump up into the 5:15am class when I start my new job and… OH GOD.

Thursday: CrossFit before work. This was my kind of workout: birthday burpees for our coach set to Roxanne; the WOD was a 15-minute AMRAP of handstand pushups and box jumps. WOOT!

Friday: Stop asking me!

Saturday: Going to have to do another Rest Day (my last day of work, then my going-away party). REST DAYS ARE IMPORTANT, OK!?

Oh well, I know we can’t all be winners every week. I noticed there being some daylight when I was walking home this evening, so there’s hope soon that I can get some runs in after work. Otherwise, I’m waking up early Sunday morning and starting over!

Total Runs this Week: 1 (GAH!)
Weekly Mileage: 2.03
Total Pittsburgh Half Training Miles: 14.17

Let the Half Marathon Training Commence: Week 1

January 18, 2015 - Mel

While my Higdon Half Marathon Novice training program doesn’t begin until February, my mental training begins this week. By that, I mean, I need to train my body and brain into running a couple times per week — it’s all about the frequency right now. Nothing by calculated time or distance, but just getting out there and running a few miles here and there. I also intend to amp up my strength training program a little with consistent CrossFit workouts.

running outside

Naturally, I started Day One (Sunday) by COMPLETELY FLAKING OUT ON THE FRIGID 5 MILER. And then I felt guilty after chatting with the clerk at True Runner about skipping out on the race, and decided to run a couple miles in my neighborhood later in the day. Even though it was a decided “heat wave” from the prior week, DANG was it still cold. I hit a puddle about 2 miles in, and 2.38 was it for me. But I got to test out my new Garmin running watch!

Day Two: Did my 30-day Ab Challenge (Days 11 and 12. Woof.), and some good ol’ healthy foam rolling.

treadmill day

Day Three: Dreadmill, Treadmill Day. Wanted to run after work, but didn’t have the energy to get dressed for the weather. So with a boyfriend in tow, I scooted my new-Fabletics-covered-booty over to the YMCA for 3 miles. Then I came home for Day 13 of the aforementioned Ab Challenge (BLECH!).

Day Four: 30-day ab challenge again (ooof).

Day Five: Treadmill day. I can’t do another treadmill day. Thankfully we’ll have a little weather break in Pittsburgh this weekend, so I can get back outside. I could only do 2.5 (totally miserable) miles. And then I came home to complete Day 15 of the 30-day Ab Challenge (help me!). I’m also pretty sure that I fell asleep on my yoga mat for a hot minute.

Day Six: REST DAY!

Day Seven: I missed the training Run with SCRR (wine on an empty stomach was a terrible idea), but later in the afternoon I did 4 miles! The weather was glorious, and I SO missed being outside. My Garmin Forerunner and MapMyRun logged two different distances (and times), so I kept running until the lagging one caught up to 4 miles. I was also angry that MapMyRun logged me running some other completely different course — no clue how that happened! And then I ended my last mile running up a north side hill (because apparently my side stitches weren’t bad enough?).

northside_run

I realized that I need to work on my scheduling. I only have one class right now, but in a couple weeks when I’m in THREE at once, planning and ACTUALLY DOING these runs will be critical to keeping up with my training program… and, well, everything else in life.

Total runs this week: 4
Total miles this week: 12.14

I need to find a race next weekend, if I’m going to meet my “one race per month” goal, so I need to get on that.

Post contains affiliate link for Fabletics. I am seriously in love with their workout clothes and bras!

Running goals for 2015: UPDATED!

January 5, 2015 - Mel

I have quite a few things that I will attempt to accomplish in 2015 — graduation, a priority, and derby and personal goals. I have some running goals set for myself too. This post is about the running, however, because this year will be my first half marathon.

I’ve selected a charity as well, and will be running for the National Aviary — an avian zoo here in Pittsburgh that is dedicated to education, conservation, research and respect for birds. Check out my Crowdrise fundraiser page.

I’ve set 2:20 as my goal to finish, based on my finishing times for other races. As its my first half, I hope this is not unrealistic. I’ll reassess this time, of course, as my training and season progresses.

I also plan to do 100 individual runs (not including races), which breaks down into two training runs per week. I know this might seem like not a lot of running, but I need to keep up a solid training base, alongside a crazy derby practice schedule AND doing my strength training through CrossFit. Basically I do a LOT of two-a-days, which doesn’t bother me, and still allows me to have 1-2 days of complete rest (my favorite!). Mileage-wise really depends on my (hopeful) goals to also complete a full marathon this year, but I might be kidding myself. ~~I will also reassess this plan as my derby season progresses~~. For now, I will set a 500 mile goal for 2015 — which, at about 40 miles per month and 10 miles per week, I think is completely doable.

My 2015 race schedule is really up in the air, since I work weekends right now, but I would like to complete one race per month. Here is what I have on my radar… Suggestions welcome!

RACES FOR 2015
January: ~~Frigid 5 Miler (1/11)~~ DNS, wasn’t prepared.
February: ~~Cupid’s Undie Run~~ Didn’t feel like doing this one by myself. DNS.
March: ~~Just a Short Run 5K (3/28)~~ I am doing SWELL on my running goals! DNS.
April: Cherry Blossom 10 Miler (4/12)
May: Pittsburgh Half Marathon AND 5K (5/03)
June: Stride for Pride 5K (06/07)
July: Liberty Mile (7/31)
August: Rock Hall Half Marathon (Cleveland, 8/23)
September: Akron Relay (9/26)
October: Niagara Falls International Marathon (10/25)
November: ~~I’ll likely do the EQT 10 Miler again~~ Dang it, the date moved! Ugly Sweater Run 5K
December: Christmas Story 10k (12/05)

Have any fun races that I should add to my calendar? Do you struggle with or benefit from doing two sports?

My not-so-year of running.

December 30, 2014 - Mel

Three months ago I would NOT have called myself a runner. I hated running — especially when it was part of a CrossFit workout or warm-up because WHY TWO WORKOUTS IN ONE SESSION?! Yet, here I am, having finished (I think) 7 races at various distances, experiencing something of a coming out party. I ACTUALLY LOVE RUNNING. Running goals are part of my plan for 2015, as I incorporate CF and roller derby into my year full of activities and intentions.

Inspired by Miss Zippy’s Year of Running post and other running bloggers that I admire around the Web, the following is a summary of my 2014.

medal hang runner wall hooks — Medal, bib and PR display from Gone for a Run

Best race experience: Finally lining up for the Hot Chocolate 15K — the race that my friends encouraged me to train for when derby season ended, and what sparked this whole experience. Bonus factor: HOT CHOCOLATE, duh.

Worst race experience: Miles 8-10 of the EQT 10-miler. Woof. I was definitely not prepared for this race. Whomp-whomp factor: HUNGRY.

Best run: Just a couple weeks ago, I did 6 miles, and I am continually in amazement that I AM RUNNING 6 MILES. Plus, I hit a 8:10 pace in the middle of that run. It was an incredible realization (and further amazement) at what my body is capable of.

Worst run: I could barely run a mile without stopping four months ago, so that’s tops. But the run that you wouldn’t really call a run that was the worst, was the Fineview Step-athon. Man, that race kicked my ass. And I got lost! But probably one of the best race endings and celebrations. Tie breaker: that time a foldable water bottle leaked down my leg during the (very cold) holiday run. Yeahhhh.

Best new piece of gear: SHOES! Holy cow, my Saucony Ride 7s have changed my life!

Worst (old) piece of gear: Headphones are the bane of my existence. Even the $50 pair that I invested in only work half of the time. At least they don’t fall out? Also, can we please stop making race tech shirts with shortened long sleeves? I’m petite, but everything is still so short on me!

Best piece of running advice: “If you run, then you’re a runner.” – comment on an internet post.

Worst piece of running advice: “I have to run 8 miles this weekend anyways, why not sign up for the 10-miler?” – myself, naturally

If you could sum up your ~~year~~ last few months in a couple of words, what would they be: Life changing.

Total miles: Since late September, I’ve logged 81 miles. Nothing earth-shattering in the running world, and I expect that number to explode next year. Just in November, I ran 35 of those miles. Seriously though, that’s 81 more miles than last year!

Looking ahead: I can’t wait to start my training program in a couple weeks for the Pittsburgh Half Marathon. I’m doing the Frigid 5 Miler in January, followed up by derby tryouts in the same week. The theme for this year will definitely be balance.

A Christmas Story 10k: SAY UNCLE!

December 23, 2014 - Mel

I was originally supposed to run The Christmas Story 10k at the beginning of the month, virtually on race day, while I was in Buffalo. But a different type of Mother Nature rained down on me — and I didn’t have the right gear to run. So I grasped the opportunity during a cold Friday afternoon in Pittsburgh to complete my 10k distance.

Let’s be serious though, being a native Clevelander and a fan of the movie, I was running for the swag:

christmas story race packet 10k — Say Uncle!

I originally wanted to complete a route that circled around some of the holiday decorations downtown, but I decided to save it for the holiday social run with Fleet Feet. My 6.2 miles took me mostly along the North Shore, and over the river into downtown, running around a completely empty and lifeless Point Park (creepy without the fountain going).

I was really happy about and comfortable with my pace, keeping each mile under 10:30. And that Mile 4 split again… holy crap! 8:30 is my target pace for a 5K NEXT YEAR, but maybe I should aim for 8:00? I want all miles to feel that good, so I will work to get there. Also, I hope I get the opportunity to run this in Cleveland next year — definitely one for the race Bucket List and a fun Christmas tradition.

RESULTS (not official, obviously — can I say that I finished first?)
Time: 1:00:33
Pace: 9:41

Running Therapy: why I run.

December 13, 2014 - Mel

During my run this afternoon, I was reminded of the mindfulness that I experience when I run. As I was approaching the descent down Allegheny Avenue towards Heinz Field, and the subsequent path along the Allegheny River, I hear some girl over my headphones asking why in the world I was running in this? (I’m assuming the “this” was the 30-degree temperatures and flurry conditions, but maybe that’s my own narrative). Two months ago I wouldn’t have considered myself a runner. Truth: I HATED running. But the meaning of running now, and why I run, holds a lot of weight. It’s quite heavy.

I run in “this” because my self-esteem is at an all-time low. I’ve been going in and out of bouts of depression for over a year, since the death of both of my grandparents and my diagnosis of skin cancer. Every time I feel like I’ve recovered, it’s there like a frying pan to the face. I feel like I don’t belong anywhere — that I have no value to anyone. It’s an identity crisis that is wrapped in in-authenticity, as I have no idea who I am anymore.

But at least I’m a runner.

My thoughts overwhelmed me as I run across the pedestrian/multi-use bridge over the river and approached the dead-for-winter fountain. And the tears started. I know a hundred things that are making me unhappy, but I’m not really sure what is going to make me happy again. The tears froze against my face, but I ran through them, looking for guidance or inspiration in my meditation of each and every step… which never came. Because life is more complicated than that. I feel incredible while I’m running — like I can accomplish and overcome anything, as my arches ache and my lungs hurt from the cold, and my stupid nipples chafe. But the things that are making me unhappy are still there when the run needs to eventually end. I want to be able to translate this power to my real world.

So, that’s why I run: to be alone in my thoughts, to see if I can clear my head and find the answers I need… to find myself. And I know that those questions and answers will change from mile to mile, or short run to long run, or even on race day. I run angry, I run happily to soak in the sunshine, apparently now I also cry-run. I run for me.

It’s my therapy.