Pittsburgh Half Marathon: Training Week 13

April 20, 2015 - Mel

Have you made your own motivational post for the Pittsburgh Half Marathon? Tell UPMC what keeps you going for a chance to win the Reasons to Run 2.0 sweepstakes. Contest ends on April 24!

This week proved to me a lot of what I am capable of — physically and especially mentally. Game On, Pittsburgh!

Monday: Much-needed day of rest (and cleaning my house). My foot really, really hurts from the Cherry Blossom race, but I’m also dealing with some knee soreness. No visible swelling, from what I can tell, but I’ve been icing both. Since both are on my left leg, I’m beginning to think something is up on that side — shoes? IT band? Tight glutes? Shut up and get a massage? (OK).

Need all three of these guys tonight. #recovery #cucb2015 #gameonpgh #foamrolling

A photo posted by Melinda (@melliesmel) on Apr 13, 2015 at 6:04pm PDT

I foam rolled for about an hour with all three of my apparatuses (apperati?), really focusing on my hips, IT band, and quads.

Tuesday: Emergency massage appointment activated! What’s that? My calves and hamstrings are super tight. Oh. This session felt and hurt so good. And, err… guess I’ll spend some additional time stretching and rolling my calves and hamstrings.

Wednesday: Still a little sore, so I decided to take another day to really stretch everything and ice my knee and foot. I feel mighty bruised from that massage too. Woof.

Thursday: 2 mile run… and I feel good again. I followed up that “good” with a couple sets of body strength workouts found in Runner’s World, push-ups, and a killer ab workout.

2.0 miles outside, 10:00/pace

Friday: Took a rest day, and went to an amazing Pittsburgh Ballet performance of La Bayadere (and I cheated and ate some tomato sauce on my gluten-free pizza).

Saturday: What a beautiful day! Left the house without my water bottle, so I ran to 7-Eleven and thank the lord because it was a LOT warmer than I anticipated! I accomplished the West End Bridge (both directions) and ran around the Point to get a nice mist of fountain water. More importantly, I. Felt. Good. First time that I felt really confident about running this half in a couple weeks. So, I’ll make sure that I eat an egg sandwich on race day. 🙂

First time running over the West End Bridge!

They were setting up for Pirates fireworks on the Sixth Street Bridge when I ran over, and that was terrifying. Holy moly, that’s a lot of explosives for one bridge. I ran back on the Seventh Street Bridge — and look what I saw:

6.48 outside at 10:30 pace

Sunday: REST. A paper due, and group project assignment to compile (which I did outside on the patio and can all weekends in Pittsburgh be like this?!). I also played in my closet a bit — spring cleaning was necessary on this day of rest. And you know, since running is changing my former derby body, a clean-out was imminent.

Bonus about this Spring weather: walked to-from work four times this week for a total of 8 miles! 🙂

Total runs this week: 2
Weekly mileage: 8.48
Total training mileage: 87.47 miles!

Cherry Blossom 10-miler: Training Week 10 (Race week!)

April 13, 2015 - Mel

This marks the last week of the training cycle for the Cherry Blossom Ten Mile Run. I’m writing this in anticipation of my drive out to DC with some goals, big ideas and a small dose of pride for getting here. Sure, lessons were learned along the way. And with this race out of the way, I’ll pick up where I left off for my Pittsburgh Half Marathon training.

Monday: Rest day.

Tuesday: Ran 4.06. What a beautiful day to be outside! I’m pretty proud of this negative splits action right here too:

9:54 average pace

Wednesday: Girls on the Run meeting (I really would have liked another run this week, and it was simply Pittsburgh gorgeous outside!).

Thursday: Rainy, stormy day for my short-but-slow last-of-the-training-cycle run today. Thankfully, while stormy, I got my three miles in before the sideways rain, tornado-like windstorm really hit Pittsburgh. And running in the rain felt good — like, really GOOD. Just me, my Garmin watch and my new North Face rain jacket (which, keeps me dry from the elements but makes me sweat profusely, so I don’t even know the point). I also re-started a combined workout of both the 30-day Core Challenge AND the 30-day Ab Challenge. Ironically, I finished those miles in my 5K time from 2013 (the one race a year I would run simply for apple crisp) — 32:30. A good reminder to think about the progress I’ve made.

Friday: REST! I’m going to drink some wine though, for certain. And roll my quads.

Saturday: Training plan told me to rest again, so I’ll do that (not that there’s anything wrong with it). Also, I got to go to the Expo! I brought my small double tennis ball roller to the hotel with me, so I could give myself a good foot warm-up and work out my glutes.

Sunday: RACE DAY! A bit shy of 10 miles (more about that in my upcoming Race Recap), it was a beautiful day to run 9.53 miles in DC.

Total runs this week: 3 (includes Race)
Weekly mileage: 16.59 miles (includes Race)
Total training mileage: 62.40 + 7.06 = 69.46 miles (does not include race miles)

Since I’m not switching over to my Pittsburgh Half Marathon training, the cycle continues with 78.99 total miles. Keep on, keeping on…

Cherry Blossom 10-Miler: Training Week 9

April 8, 2015 - Mel

Every time I think about this race, I get butterflies in my stomach… bursting OMG TEN MILES ones, but nervous excitement, nonetheless. Some of that was alleviated when I reached out to a former derby teammate to see if she still planned to run this year — and she is! So at least I won’t be starting alone and she intends to run my pace with me. I downloaded the app and started following the #cucb2015 hashtag to connect with other runners. I hear there’s a beer & oreos group around Mile 8, so I put out a gluten-free cider APB via twitter.

But seriously, NEXT WEEKEND. I can’t believe how quickly this race came around! And let’s not even talk about the half marathon yet. WHOOOOOSH.

MONDAY: REST (awesome after-work event)

TUESDAY: REST (homework)

WEDNESDAY: RUN! 4.04 miles WITHOUT A COAT (!!!) and Day 1 of a 30-day Core Challenge that I immediately forgot on Day 2.

THURSDAY: REST (must. pack!)

FRIDAY: Traveling to Columbus.

SATURDAY: Another 4 on 4/04 (4.26 to be exact) with no headphones. While the course I picked was boring (and I spent most of my time watching out for store doors to smack me in the face), I felt AWESOME.

SUNDAY: Easter, eat ham. Repeat. Does that count for exercise?

To be honest, I thought I did another workout this week. I really need to work on adding in some at-home workouts to get me through this semester (and until I have, like, 15 more minutes of day light hours). Before I go and get down on myself for having too many rest days, I need to remember that I walk a mile to work (and home a mile) 4-5 days per week. And yeah, I need to upgrade my walking-to-work shoe collection because I did not anticipate bleeding blisters on my run on Saturday.

And then we’re in Race Week! In putting my first 10-mile race into perspective (while I was training for the 15k and thought it would be “fun” to run a 10-miler), I hadn’t even completed an 8-mile training run before doing the EQT in November. I’m in much better running shape as far as getting my long runs completed; obviously, skipping the shorter training runs, I’ve realized in retrospect, are not making me a better runner. Noted for future races, self.

Side note: hallelujah, it’s SPRING!

Total runs this week: 2
Weekly mileage: 8.3
Total training mileage: 54.10 + 8.3 = 62.40

Total miles from MARCH, while I’m here: 33.35 miles. Yikes! That seems… like not enough.

Cherry Blossom 10-Miler: Training Week 8

April 2, 2015 - Mel

Since my knee was bothering me last training week, I’ve made it a point to get in some strength training as part of my workouts. I love my CrossFit gym, but let it take a backseat to working on my conditioning for running. I don’t want to get injured, so I realize (again) SO MUCH the importance of cross-training and hopefully I can make this knee stronger in the process.

MONDAY: REST

TUESDAY: CrossFit — some deadlifts work and a nice-and-easy (although they’re never really easy, are they?) 4RFT WOD of back squats and push ups.

WEDNESDAY: Had a presentation tonight, so a long workout wasn’t in the schedule, but I found a quickie three rounds o’ fun on Instagram via the Bite Sized Army.

THURSDAY: Read in bed almost immediately after work because I feel like I’m getting sick. UGH.

FRIDAY: Concert duty tonight, so today is another REST DAY.

SATURDAY: I wasn’t feeling well in the morning, so I skipped my CrossFit gym’s anniversary workout and picnic. But because of this intense head cold, I sweated all the sickness I could in a two-hour hot yoga session.

SUNDAY: SICK DAY. Blah.

Total runs this week: 0
Weekly mileage: NOPE
Total training mileage: Still sitting at 54.10

Now I need to go a little off my training plan to make sure I’m ready for this race. I’m not worried (aside from my knee holding up)… but it won’t be pretty.

Cherry Blossom 10-miler: Training Weeks 6 & 7

March 23, 2015 - Mel

Less than a month away from the Cherry Blossom race, and less than two months away from the Pittsburgh Half. WOO! Racing season is upon us.

Week 6
I rested my knee throughout the week (with a little RICE), hoping for no long-term injuries. Saturday was my 5K race in DC (recap here) and NO KNEE PAIN! (Thank the Running Gods.)

Total runs: 1 (just the 5K, ma’am)
Weekly mileage: 3.1

Week 7
I’m ready to add back in some CrossFit training into my week, and already have yoga on the calendar for next weekend, because three rest days in a row is not my style (and I feel like I’ve finally settled back into a routine since starting my new job two months ago).

Monday: 7 miles post-work. NO COAT! And a lot of rolling on these shins that are tight. Woof. Also, I’ve been finding some hilarious things along my runs, which fuels my brain. Today: a big turd on the 16th Street Bridge, some sort of Taco Bell wrapped thing face-down on the sidewalk (you know that guy was SO MAD), and a guy wearing a shirt that read “I Cheat.”

Tuesday: REST

Wednesday: RESTED

Thursday: REST DAY

Friday: Intended for a run, buuuuut the boyfriend invited me to early happy hour to watch some SPORTS.

Saturday: Definitely overdressed for this run, holy crap too many layers. But yay, 5 miles in the sunshine (or 4.5 if you go by my watch, SIGH). Also, apparently I swam across the river and back AND did a mile in five minutes per my MapMyRun course.

Err, there's not a bridge there. — Err, there’s not a bridge there.

I also saw a lady on a unicycle going over the pedestrian/multi-use bridge on my run today. She was dressed in performance gear like you see the Tour de France dudes wearing. And not just any unicycle but a THICK BIKES unicycle. So bad ass. There is also some really cool graffiti art and messages down along the Allegheny riverfront, if you’re into that. I also somehow had a bug go down into my bra (under a tank, a zippy shirt, and a jacket).

Sunday: Good news, I got in my 8 miles today (8:08); bad news, my left knee started bothering me again (this time around Mile 6). Sooooo, I’ll be watching that again this week. I had the boyfriend drop me off in Regent Square area (8 miles from the house), and I ran down (up) Forbes through Schenley Park, up through Oakland, down Fifth and all the way through to downtown, swung around the point and crossed the river. That was a really fun adventure.

Total runs this week: 3
Weekly mileage: 20.44 miles
Total training mileage: 30.56 + 3.1 (week 6) + 20.44 (week 7) = 54.10!

Cherry Blossom 10-miler: Training Week 5

March 9, 2015 - Mel

Short and sweet and to-the-point wrap-up today.

Monday: I tried out a new CrossFit program at my local YMCA; since I already have a membership, and the first three classes are free. And, well, let’s just say I’ll stick to my old CF home. (I did degrade my monthly membership though, since I wanted to focus on my running training — but still want the option to drop in once a week.)

Tuesday: REST
Wednesday: STRETCH/ROLL
Thursday: REST
Friday: REST

Saturday: What was most important this week was that I got my long run in. Originally scheduled for Sunday, once I was out on my run, I felt good enough (and the weather was amazing!) to extend my mileage. As per the tip on the Cherry Blossom’s training plan, I ran at a super-comfortable pace — about 11 min/mile, which made me feel as though I could run forever. Even though my left knee started spazzing out on me around mile 4, I picked up the pace as I approached my couple miles back home (the pace I originally hoped to race at the Cherry Blossom).

6.42 miles

Sunday: Swapped my long run to Saturday, so today was an easy 3 miles. Not-so-easy on my knee. I’m starting to freak out.

R.I.C.E. (and it's been a while since I've sweat outside like this!) — R.I.C.E. (and it’s been a while since I’ve sweat outside like this!)

Total runs this week: 2
Weekly mileage: 9.43 miles
Total training mileage: 21.13 miles + 9.43 miles = 30.56 total miles!

Weekly Therapy: Ain’t no sunshine

March 7, 2015 - Mel

the week:
OK, we’re going to talk about the weather this week because I think I speak for most of us when I say this shit is for the polar bears. Winter, I love you but I am OVER you. Looking ahead to the 10-day forecast though and I am all SUNSHINE AND GIMME THE BUTTERFLIES.

winter red lips

And yes, all the bright lipstick.

weekend:
After a cheese plate happy hour tonight, we’re going to hit up the Pittsburgh Home & Garden Show, but otherwise I plan to RUN. OUTSIDE. Next weekend is the RnR 5K in DC, and I am so far from even thinking about attaining a 5K PR. So I’m going to go all out in my St. Patrick’s Day silly gear and have some fun with my friends.

Don’t forget to “spring ahead”!

52 books in 52 weeks:
#7 Finished one of my textbooks, Careers in Psychology: Opportunities in a Changing World
This actually would have been a great class semester ONE in the psychology program… not class “almost finished.” Weird context from this perspective. Alas.

seven things, seven days:
1. I’ve had a tab for the Niagara Falls International Marathon open on my computer for an entire week, hoping to make a decision on running that this fall. I. Am. Terrified. (But I still want to do it!)
2. We lost our power for 20 minutes this week. Was fun for… one whole minute.
3. Bill Withers live at Carnegie Hall (1973). Mmm-hmm.
4. Rug sale (again) and found a large jute rug for the living room for only $60. SCORE!
5. Holy crap, there’s a MOOC course about superheroes and their impact on pop culture from Smithsonian featuring Stan Lee! I AM EXCITE.
6. You guys! I started tearing up at my desk when I read this adorable story. Animal Rescue League program has kids read to cats. {via CBS Pittsburgh}
7. Signed up for this month’s Creative Soul Connection, hosted by Britt Reints of In Pursuit of Happiness and the Happiness Conspiracy.

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?

Heartland Transplant

half marathon training