Weekly Therapy

Vermont City Marathon: Training Week #17

- Mel

There are only THREE TRAINING WEEKS left of marathon training, and (thankfully) Week #17 was a pretty strong week for me.

vermont marathon training week 17 iowa runner

That said, I’m paying attention to my lower back — it doesn’t bother me at all when I run, but I feel a strain on my right side when I’m laying down for bed or sitting up with my legs out straight (or, sometimes, when I’ve been sitting too long). I’ve had a few muscle spasms randomly at work, too, which… I don’t know if I have a knot somewhere that is just transferring to my lower back or I strained it doing a strength workout. Though I cancelled my golf lessons for the remainder of the month to be safe because the twisting-turning motion bothered me most. Hoping it’s nothing, but being mindful of it, nonetheless. I FINALLY have a massage appointment this upcoming weekend.

MONDAY Golf was cancelled due to the weather

TUESDAY I was committed to getting my easy run in Tuesday night. And it was a late run, since I attended a volunteer ceremony event after work. And yes, my treadmill still smells like burning rubber.

6 miles + 6×20 Strides / 1:11:38 / 11:09 average pace

WEDNESDAY Tempo Run on the schedule! It was a little chilly running outside in crops and a t-shirt, but the sunshine felt good. Everyone was out cutting their lawns, so my allergies sucked something major. My nose running must have distracted me because I realized within my warm-up mile that I was running too fast of a pace.

So I continued.

I stuck to faster paces for my next two miles.

And then faster paces for my next two miles. I finally completed a legit tempo workout. I DID THE WORK. ???

Warm-up: 10:03

2 miles: 9:38, 9:27
2 miles: 9:16, 8:58

Cool down: 10:45

THURSDAY Rest – was supposed to do yoga, buuuuuuut I went out for Happy Hour after work to celebrate an early Cinco de Mayo.

FRIDAY Foam rolling before bed — my quads and calves needed a LOT of work. And I had a GREAT night of sleep, holy moly. Maybe my body knew that I didn’t have to wake up early the next day?

SATURDAY Hahahahaha, just kidding. Woke up at 6am, though it was 9 glorious hours of sleep. I did a quick shakeout run — 3 easy miles + 4×20 Strides. The weather was BEAUTIFUL!

3.3 miles / 32:45 / 9:53 average pace

iowa running marathon training des moines bridges trail

SUNDAY My second 20-miler of this marathon training cycle. 20 MILES… AGAIN! This felt SO MUCH better than the 20 miles that I did a few weeks ago — I felt strong and like I could run an actual marathon. I finished 7.12 miles before the start of the Des Moines Women’s Half Marathon — 1:16:49, with an average pace of 10:47 — and then finished the half marathon in 2:15:19, a 10:26 average pace.

Check out these half splits: 10:27(1), 10:29(2), 10:33(3), 10:32(4), 10:28(5), 10:45(6), 10:25(7), 10:39(8), 10:31(9), 10:30(10), 10:39(11), 10:16(12), 9:25(13). That’s a pretty consistent pace. I’m proud of the work I put in this week.

WEEKLY RUNS: 4(ish) runs
WEEKLY MILES: 35.8 miles
TOTAL TRAINING MILES: 361.37 miles

Vermont city marathon run blog

AHHHHHHHH Race Day is so close! Still time to register and join me in Burlington, Vermont (if running marathons is your thang) for the Vermont City Marathon: Use code BibRave10 to save $10 on your registration!

Weekly Therapy: Cinco de Runno

- Mel

the week:
Two years ago, I ran my first half marathon in Pittsburgh. Here I am now training for my second marathon. I’m so excited for my friends back in the ‘Burgh who are running this year again — or for the first time. Makes me a little “homesick” for running those bridges. Here’s a little #tbt to the 2015 Pittsburgh Half:

Recycled derby sign!
Recycled derby sign!

weekend:
A friend is coming over with wine Saturday night to help me celebrate my upcoming birthday… which means I should feel extra-awesome by the Des Moines Women’s Half Marathon (followed by wine at Jasper Winery) on Sunday.

Bonus: The Des Moines Downtown Farmers Market opens this weekend! I love their website!

seven things, seven days:
1. Oh, NEAT — I found a running group/club at work!
2. I’m also sincerely inspired by some of my coworkers, after attending a volunteerism event this week.
3. This Relationship Saving Station at IKEA made me laugh.
4. Found my birthday shirt.
5. 40 is the perfect age to prove our physical mettle
6. Fast after 40 {via Competitor.com}
7. And like that, I’m celebrating the last few remaining days in my 30s.

Weekly Therapy: The realization and acknowledgement that I only have a couple weeks remaining in my 30s

- Mel

the week:
So… yeah. Can I remain 30-something in this blog space if I’m actually 40? I knew this moment would come, and I don’t yet have a plan for the change. I know that I want to continue to blog — blogging been a part of my life for 15 some years, and I’ve been posting here for about 6 years. I’ve been waiting for a “big idea” lightbulb moment. And since that hasn’t happened yet, I’ll remain here as a 30-something in spirit.

not yet 40 something banner

weekend:
Having a kind weird weekend — I’ve been feeling something wonky in my right knee intermittently for a week, along with my left arch feeling sore since Illinois. And now my lower back is bothering me since Friday. I don’t have it in me to run outside in 30-degree temperatures and rain. And when I attempted to make up some miles on my treadmill, the machine started smelling like burning rubber and I got nervous about the motor burning up (or the thing catching fire) and had to QUIT. Things are rough over here right now.

You know, in case you wondered what 40-something blog posts would be like.

seven things, seven days:
1. Took a DNS for the Drake Half marathon. I just didn’t have it in me.
2. Golf season has arrived (amidst the snow showers in the forecast, WTF), and I’m finally spending my Dick’s Sporting Goods gift card from LAST Christmas on a new pair of golf shoes.
3. I found an additional VISA gift card, as well as a Dunham’s (hopefully those still exist?) and another for Amazon. Maybe I need to clean out junk drawers more often?
4. Is running contagious? {via NYT}
5. This food article spoke right to my soul (and inspired me to make a gluten-free carrot cake this weekend): The Nonnegotiables of Good Carrot Cake {via Taste}
6. Sports Psychology: The effects of loss aversion (sorry in advance about the auto-play video) {via Stack}
7. A guide for giving your cats their annual performance review — OMGGGGGGG ???

Weekly Therapy: Loyalty and road trips and early morning alarms

- Mel

the week:
I purchased a lunch bag from eBags a few years ago and was sad when the interior lining started ripping away from the zipper. I finally replaced it a few weeks ago with something new, but strongly disliked its smaller interior capacity (less room for snacks!) and handles that don’t keep the back straight — and no short carry handle on the top of the bag (so high maintenance!). When looking around their site to find my original, I discovered that eBags-branded products have a LIFETIME WARRANTY against defects — and they replaced my well-loved lunch bag with a brand new one!

I’m in no way sponsored or compensated by the company, but I absolutely love when brands do right by their products and will shout my loyalty from the rooftops. I’ll love this lunch bag for another few years and all is right with my world and my many (many) meals and snacks that I need to bring with me to work.

race day 5am meme
WORD.

weekend:
I’m off to Illinois to take on the I-Half Challenge (a 5K tonight and a half marathon on Saturday morning) and my first race as a BibRave Pro ambassador! This will be my 10th half marathon. CRAZY.

A friend is also driving up to Champaign to spend the remainder of the weekend with me, and I’m so happy to get to see her and drink wine, since it’s been YEARS. If the weather stays nice, we are planning on trail skating, too. #shutuplegs

seven things, seven days:
1. Remember my office fire from two months ago? Well I finally got a box of my personal belongings from my desk. Which included close to none of my belongings.
2. I had a dream this week where a parade of kids were wearing items from my closet that I haven’t worn in forever. What a message, eh? Must be time for another round of Cleaning of the Closets.
3. For my wedding celebration this summer, I requested a box of party dresses from my Trunk Club [referral link] — and she sent the PERFECT dress.
4. Collaboration creates mediocrity. According to Science. And me, a high performer.
5. Well, this is interesting: The new rules of hydration {via Outside}
6. That voice inside your head will make you a better runner — another great article from Outside.
7. Weirdly, success is about thinking you’re not too successful {via Science of Us}

Weekly Therapy: Which way do I go?

- Mel

the week:
Recovering from traveling, returned to my original office building (but in a new space), and roads closed on my usual route leaving my house THROUGH NOVEMBER (ugh).

detour sign

weekend:
Another race weekend; this time a road trip to Solon, Iowa for the Hawkeye 25k trail race. Super excited for this one — spoiler alert: there’s a water crossing!

Though I have to wake up at, like, 4 am to drive east, and Zzzzzzzzzzzzzzz.

seven things, seven days:
1. My sleep schedule is a MESS.
2. We saw Fun Home at the Des Moines Civic Center. I had a giant lump in my throat by the end and wanted an ugly, cathartic cry. It was such a beautiful show!
3. Also, enjoyed an awesome dinner at RoCA downtown. I loved my pasta dish so much (gluten-free!) — and there were a lot of choices for gluten-free dining.
5. Ugh, Runner Face. {via Women’s Running}
6. How much does it cost to be fit? (My percentage per my monthly income is pretty high!) {via Outside}
7. Zzzzzzzzzzzzzz.

Weekly Therapy: No foolin’ here

- Mel

the week:
Short week for me, as I’m off to Texas! Soon as I fit all this stuff in one bag…

Ragnar Texas blogger

weekend:
I’m doing my first Ragnar race in Luckenbach, TX. And by the time of this posting, I’ll be shoved in a van with 5 strangers who like to run (some, Internet strangers – but still, people I’ve never met IRL) — and on my way to some adventure that I don’t fully understand. Oh, there will certainly be stories and recaps to come.

I AM EXCITED. (I’m yelling over the nerves.)

seven things, seven days:
1. Provoked by really fascinating webinar sponsored by a women’s networking group, I am reading The Upside of Stress.
2. YAY! My REI dividends arrived!
3. I found these lovely Confidence Prompt Cards.
4. On-Road to Off-Road: Road Running for Trail Runners (I run both!) {via I Run Far}
5. Good Luck, Morons: Lazarus Lake & His Impossible Race (the Barkley Marathon, if you’re unfamiliar) {via Bitter Southerner}
6. Watch some ladies kick ass at Western States (I cried within the first 5 minutes): Life in a Day
7. The secrets to dating a non-runner {via Outside}

Vermont City Marathon: Training Week #10

- Mel

Disclaimer: I received a free entry to Vermont City Marathon as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to find and write race reviews!

As the runners like to shout out: WOOOOOOOOOOOOAH, WE’RE HALFWAY THERE! Halfway through Marathon training!

This was a drop-back week for me, as I rest and recover from the first half of training — and prepare for some serious mileage. Per my conversation with my Coach, the theme of the week was: Focus on something other than running. Kinda weird coming from a running coach, right? But the intent of that was to save my mental energy and let my brain refresh. I think most of us runners — especially those in the middle of marathon training — seemingly eat, sleep, bleed, (eat again probably) running. The downtime can help a runner be reflective in how training is progressing, but also be a wake-up call to do. your. strength. training. That said, this was also the week to NOT add anything crazy or new into my schedule.

As Coach says: There’s plenty of weeks left to worry about training (and mileage and fueling and… and…). FOCUS. Worry about other things, like, GETTING MARRIED.

vermont city marathon halfway training blog

My weekly plan included only 3 runs (all easy), 2 strength sessions, and yoga.

MONDAY Rest – and bi-weekly Coach call.

TUESDAY Strength workout for runners with kettle bell and TRX.

WEDNESDAY Easy 3-mile run (ran 3.17 to celebrate the upcoming holiday ?)

39:09 / 12:21 average pace

THURSDAY Skipped yoga; felt pretty energy-drained (thanks, PMS) and distracted about work and wedding stuff. Probably all the more reason to go to yoga, right? NOTED, UNIVERSE.

FRIDAY Wedding Day (and Rest Day) 😉

SATURDAY 7 easy miles on the treadmill

1:25:58 / 12:16 average pace

SUNDAY Easy 2-mile recovery run. A beautiful day in Iowa — we saw 70 degrees in the late afternoon! And though my motivation to run was low, I really wanted to be outside. Followed up my run with two rounds of my strength workout using both my kettle bell and TRX.

19:49 / 9:52 average pace

I also had a massage on Sunday morning. Every month, I’m dealing with a different issue – right hip, left calf, right glute, left hamstring… this session, seemingly a bungled up right quad. The last couple days I’ve had some right knee issues, and I wondered if something else might be the root cause. So, I’m spending some extra time stretching my quads (like, really stretching) and focused foam rolling. And I’m probably not going to wear those shoes on a long run anymore, just to be safe.

WEEKLY RUNS: 3 runs
WEEKLY MILES: 12.7 miles
TOTAL TRAINING MILES: 165.26 miles

vermont city marathon burlington panorama

Getting so excited to see Burlington in person again!

The Vermont City Marathon is only two months away (plenty of time for experienced runners to train!). Use discount code BibRaveDsct17 to save $5 on your registration! Prices are set to go up again April 1.

Weekly Therapy: Luck o’ the Irish to you!

- Mel

the week:
Current status: Eating leftover (gluten-free!) wedding cake for breakfast.

weekend:
So, we made our marriage license official — and celebrated EIGHT YEARS together! ? We found a wonderful lady to come to our home and get our signatures (along with our witnesses), and then will celebrate with some corned beef and cabbage and shots of Irish whiskey.

Sláinte!

seven things, seven days:
1. Spent the week planning out my 50k training (and scheduling periods of NO RUNNING throughout the remainder of my 2017 calendar).
2. I also started my packing list for Ragnar Luckenbach at the end of the month.
3. The Science and Art of Belief – in trail running {via Trail Runner Magazine}
4. Even in middle age, your best running days may be ahead. HOORAY!
5. This research is important for me to see — and, I hope, more to come about low levels of Vitamin D in athletic populations, as I’m someone with seriously-low D3 levels with an inability to absorb supplementation and maintain normal levels: New study identifies threshold for vitamin D supplementation in athletes
6. THE MARSHMALLOW TEST IS A LIE (well, sort of) {via Psychology Today}
7. Speaking of marshmallows… I’m going to eat another bowl of Lucky Charms (they’re gluten-free!)

Weekly Therapy: A Week of Awesome celebrating a Day of Awesomeness

- Mel

the week:
This week we celebrated being awesome and being women. Every person I saw wearing red on Wednesday, I gave a mental fist bump.

weekend:
Swapped my long run to Sunday this weekend, which ended up being a good call with overnight snow on Friday and sub-freezing temps again on Saturday morning. The time change may hurt a bit though.

Saturday afternoon we’re going to the Iowa Asian Alliance’s Pho King Cook Off — while the tickets included all-you-can-eat Pho, it’s unlikely with all my food issues that I’ll find anything to eat (whomp, whomp). Though I’m excited to see the Celebrity judging and get one of those Pho King t-shirts.

seven things, seven days:
1. I broke out in a rash all over my arms and hands and was freaking out over what caused it. Then realized during my facial, the appointment included a massage in those areas. UGH. Thankfully it wasn’t on my face, but WTF!
2. Red LEGEND Compression Performance Socks are here!!!! And use Code: “runred” to earn 30% OFF a second pair of LEGEND socks or sleeves when you purchase a pair of RED.
3. Also, heyyyyyy look at who is up on the LEGEND Ambassador Athlete Page! ?
4. I miss David Letterman. {via Vulture}
5. What causes burnout and how to overcome it {via Lifehacker}
6. A Trail Sister from Iowa City!
7. Selling the thrill of the outdoors to the urban masses: Patagonia and The North Face

Weekly Therapy: March Starts

- Mel

the week:
I got moved again at work this week, and hopefully we can stay put until being able to go back to our regular office space because I miss my routine (but like my currently-shorter commute). While I shouldn’t be surprised at the effects, all of these changes have really caught up with me physically and mentally this week.

weekend:
The weather is supposed to be really nice on Sunday, so I’ve got a fun trail date with my fellow Turkeys!

seven things, seven days:
1. Did you see the special edition Brooks Shamrock Launch for St. Patrick’s Day???? Bummed that they are not the offset (or brand) that I prefer, but I purchased them anyways. ?
2. After finally finding a stylist to make my hair the shade of brunette that I wanted, this article made me hate my terrible hair just a bit more: Why We Think So Much About Our Hair {via The Book of Life}
3. My Rudy Rutabaga (read: cat) turned 8 this week!
4. 44 marathons in 44 (Euro) countries across 44 days… in support of mental health issues. {via Marathons for the Mind}
5. How to avoid overeating during periods of intense training {via Summer Tomato}
6. Information avoidance — aka: ignoring problems doesn’t make them go away! {via Science of Us}
7. OMG I LOVE THIS!!! >> I hate running {via Adventure Journal}