running on vacation

Vermont City Marathon: Training Weeks #5 and #6 — the Vacation Edition

- 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 review, find and write race reviews!

vermont marathon training blog runner
Things seen on my recent runs — including an amazing riverfront trail in Tampa, a water stop on the trails in Iowa, a “jogging” track on a cruise ship, and… alligators?!?!

One of the best parts of having a running coach is the ability to adapt my training program when life (and fun) comes first, like during vacation. I like the balance of working out on vacation — and running outdoors always helps me explore a new city or neighborhood. Being gone for 8 days though was TOUGH. And I can tell you that running on a cruise ship is even tougher (particularly if you experienced a day-long nausea spell at sea and drank too much definitely). This was my 3rd adventure on The Rock Boat — and this was my favorite boat so far — but this post is only about my marathon training adventures. 😉

I worked around my travel days, making airport days my rest days. Though I had 6 scheduled workouts (4 runs and 2 cross-training) during my trip, getting in only 3 runs was still a success. All things drinking and sea sickness considered. My goal for for the next couple of weeks though is to get back into my cross-training and strength training because I’ve let those important workouts slide. I also hope to get in a better blogging routine and return to weekly training posts.

Week 5 was a drop-back week, and I had a Tempo and Easy runs before vacation — and two easy runs while I was away (one with Strides).

MONDAY: Rest Day

TUESDAY: MY TREADMILL IS FIXED!!!!! Good lord that took way too long. ProForm finally sent out a technician, and both the motor and control board were replaced. And my first workout back on the ‘mill was intervals (one additional than the prior week) — alternating .75 mile fast and .25 recovery. I’m aiming for consistency on these — and running based on effort level.

Warm-up mile: 11:31
1: 9:21 / 10:56
2: 9:39 / 10:59
3: 9:24 / 10:57
4: 9:35 / 11:10
Cool down: 10:40

Finished up with a runners-based core workout.

WEDNESDAY: 3 easy miles + plank work

Average 10:36 pace

THURSDAY: Travel Day (and Rest) — WOOF! Such an early flight!

vermont city marathon training blog ambassador
SHORTS! And testing out my new Saucony Triumph ISO 3.

FRIDAY: 55 degrees in sunny Florida! Some older gentleman runner laughed at me for wearing shorts & tee shirt — he was bundled up completely like it was winter or something. hahah

My training plan called for a 40-minute easy run, ending with Strides.

4.45 total miles / 42:40 / 9:36 average pace

Splits: 9:39, 9:51, 9:31, 9:35, 9:40 [.14]

Strides (4×20 sec):
7:43 / 9:36
7:49 / 13:02 (not sure what happened here?? Thanks, Florida!)
7:09 / 10:13
7:36 / 9:50

SATURDAY: Boat sickness caught up with me, and I had to skip my “long” run. Only 5 miles on the plan, given that it was a cutback week; but 5 miles that I could NOT do (besides, you know, even keeping food down).

SUNDAY: I was feeling better, but skipped the Strength workout on my training plan and enjoyed all the wobbly stair climbs at sea.

Week #6 at a Glance — and almost back to my normal schedule (and surroundings):
Easy Run, Tempo Run, Long Run, Recovery Run

cruise ship running mexico blog
Running on a cruise ship is NOT easy!

MONDAY: Ran on the cruise ship, which was super hard, super hot and super windy. Got 2 miles in before giving up (4 miles on the plan).

Average 11:39 pace

TUESDAY: Skipped my strength workout again (I know, I know) – but I did SO MANY STAIRS on the boat, you guys!

WEDNESDAY: Rest Day – and Debarkation Day (booooo!)

THURSDAY: Outdoor running on the paved Sarasota trails – such a great place to run (and flat!). I was working it for those high effort level paces, and felt like I was going to puke near the end and had to slow up. Felt really, really easy though considering how fast my paces are (all things relative).

Iowa blogger running in Florida trails sarasota
Stoneybrook Nature Trail in Sarasota, Florida.

5:00 total miles / 48:30 / average 9:42 pace

Splits: 9:38, 8:59, 9:14, 9:42, 10:56

FRIDAY: Travel Day back to Iowa (and a scheduled rest day)

SATURDAY: Woke up early to join the group run, but ended up staying in bed a little later. Instead, I drove to the Greenbelt Trailhead near my house. It was 48 degrees in Iowa in the AM (got to around 60 when I was done). What a beautiful day for a long run! 🙂

vermont city marathon training fuel blogger
Time to figure out double digit run fueling!

This pace felt like I was running an effort level 7 for majority but I was moving soooo slow – yay, vacation hangover! I also am testing out how running on Cytomax feels. I used it on the course during my first marathon, so I’m interested in how it may aid my energy and performance for the duration of the race. In training, I’ll take a couple sips after 30 minutes, and then a few more every 15 minutes.

10 total miles / 1:48:09 / 10:49 average pace

Splits: 10:34, 10:55, 10:52, 10:47, 10:41, 10:44, 10:46, 10:43, 10:39, 11:25

vermont city marathon blogger
Solo long run on the Greenbelt Trail

SUNDAY: Recovery Run + Strength Workout

2 easy miles / 22:40 / 11:18 average pace

Made up for the absence of cross-training by doing a kettlebell-based strength workout following my run. I also had an afternoon massage, which was the perfect addition to my recovery day.

Back to work and normal life and training schedule commences!

WEEKLY RUNS: 3 (week #5) + 4 (week #6)
WEEKLY MILES: 13.45 (week #5) + 19 miles (week #6)
TOTAL TRAINING MILES: 77.36 miles

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Accountability Monday: Vacation Week 7/04-7/10

- Mel 1 Comment

Fun times. I wanted to finish up this post last night, but our internet was out (and was still out when I went to bed). ANYWAYS, here’s how last week’s vacation accountability and goal-setting worked out…

My goals refresher from last week: do ONE new thing (does working out in a hotel basement count?), TWO workouts while traveling (got ONE in, but shortened the vacation by a day), run THREE times (CHECK!), FOUR workouts total (nope, only the three runs; can I count all the vacation walking?), and a FIVE-mile run (CHECK!). One thing I definitely learned this week: Vacation and insomnia combined completely drain me.

I hate to give myself a pass, because VACATION, but considering I couldn’t move my arms for most of the trip, AND had to go to a running store and buy a pair of shoes, I’m taking a hard pass. ¯\_(ツ)_/¯

MONDAY: Many CrossFit boxes do hero WODs on holidays, so in the patriotic spirit, I completed an adapted Half Murph workout (usually completed on Memorial Day)… which resulted in me having some serious DOMS in my arms for the better part of the week. OOOF.

The full Murph consists of one mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another mile run to end the madness (which… no way for me). My treadmill had a featured run in Arlington Cemetery on the 4th, so I did my mile to start there (9:06 minutes), followed by 50 “pull-ups” (adapted: front rows with my TRX), 100 push-ups (probably only 20 strict, followed by sets of 5-10 from my knees, and a bunch of crying and flailing around for the last 60 — it was awful, awful form), 150 air squats, and another mile in Arlington to finish (12:26 mile). All told, it took me 41 minutes and 23 seconds, and WHOOPED my butt.

30something CrossFit Murph WOD blogger
How do people do this WHOLE THING?!

TUESDAY: REST DAY and drive to Kansas City. We did LOTS of walking in Kansas City and it was HOT… with a stop to a local running store in the Westport neighborhood (between drinks) because I forgot to pack my running shoes.

It was actually a good opportunity to try out something new, considering I’m still so stuck on my Ride 7s (he even checked their back room to see if he still had any remaining in stock in my size). The new Ride 9 running shoes were one the dozen or so that I tried on, and I really liked them; ultimately, I purchased a pair of Brooks Ghost 9, which fit pretty similar but felt a little bit lighter in the heel. There’s something about them that almost forces me to run on my forefoot (I have an unfortunate heel-striking habit), and I’m interested to see how they work for me on longer runs.

WEDNESDAY: More walking in Kansas City; more heat and humidity, OMG and a hangover.

THURSDAY: A 20-minute(ish) treadmill run (2 miles with walking warm-up and cool down) in the morning in the hotel’s basement-level fitness center before driving to Omaha. This room was so small and crammed with equipment, I couldn’t even do a burpee in there.

30something hotel workout running blog
Dungeon workout, selfies from the treadmill (and an entire wall of mirrors!), and my new Brooks!

FRIDAY: We woke up early to walk around downtown Omaha a bit (along with some gluten-free cinnamon rolls that I found at a local bakery!!!), followed by a three-hour (lots-more-walking) adventure to the Omaha Zoo.

SATURDAY: We came home from vacation one day early, so I skipped one of my workouts while traveling. I still hadn’t recovered much from our trip, and spent most of the day doing nothing but reading books. A much-needed day of catching up on sleep and relaxing. Didn’t I just get back from vacation?

SUNDAY: Another treadmill run at home — it’s obvious that it’s no longer the dreadmill, right? Five miles (this time in Budapest!). I mindlessly set the treadmill to run and kinda zoned out… and didn’t realize how slow I was running. Ah, well, work is done!

Goals for the week:

I’m practicing some self-care this week. I haven’t been able to regulate my sleep schedule for weeks. I’m also becoming very aware that the “minor nagging discomfort” in my left foot for the last couple months might be the beginning of an injury (I have a doctor’s appointment on Monday). Half marathon training starts in two weeks, so now is the time to prepare my mind and body (and schedule) for the upcoming challenge. For now though, I’m going to relax a little bit (and think a little bit about my goals).

Training Week 18 & 19: Niagara Falls International Marathon

- Mel

I have continually asked myself: Am I ready for this?

Like most of my races in the past year, I haven’t really been sure until I start running. But as you probably know, every run feels different. I know this marathon is going to be tough both mentally and physically. But I’m feeling… really anxious. Especially after starting to experience some knee pain on my long run last weekend.

WEEK 18
MONDAY: Rest Day

TUESDAY: Rest Day; concert after work and Uber-ed home with friends, so only walked to work (1.5 miles).

WEDNESDAY: Disappointed that run//yoga run club was relocated because of the post-season game, but that was exactly why I wouldn’t be driving anywhere. I was annoyed enough by merely walking through the crowds to get home that I didn’t feel like running around downtown anywhere. I’ve been feeling *really* burned out, so was looking forward to our weekend get-away. Walked to-from work (3 total miles)

THURSDAY: Ran my commute home from work (with an extra loop around the Point State Park fountain). 2.18 miles at average 9.19 pace

FRIDAY: Packed, prepared for our trip. Lots of stretching in between loads of laundry.

SATURDAY: Guys, I went swimming. OUTSIDE. Our resort pool was beautiful and warm and it was so wonderfully relaxing. I did some water exercises, walking, and some laps.

SUNDAY: Again, another beautiful day for swimming (maybe a bit cooler than the day before). Not so exercise-intense as the previous day, but I stayed active to keep warm. Then, realizing that it was probably a little too chilly to hang out at sundown, we spent 15-20 minutes relaxing in the hot tub.

Truth be told, I intended to do my long run Sunday morning, but I woke up either severely hungover (wine pairings with dinner the night before, so… incredibly likely) or sick from something I ate. I attempted to get out of bed a few times — once even meeting the boyfriend for a quick game of putt-putt and lunch. But then as I sat in the restaurant, I got nauseous again and had to go back to bed. Around 5pm, I felt well enough to keep food down and start moving around. I didn’t trust my stomach in the shuttle bus either, so I walked both ways. It was probably a 4-mile round trip! Alas, I moved my long run to Monday.

Total runs: 1
Total miles: 2.18 miles

WEEK 19
MONDAY: I was supposed to do 10-12 miles for my long run, but ran out of time in the morning before checking out of our hotel at Nemacolin. I suppose it was a blessing, given that my left knee was starting to hurt around 6.5 miles in. I’m hoping it’s because of all the rolling hills around the resort property and not an actual injury. I have been dealing with really tight hamstrings and piriformis issues, which might be related to the . Strangely, this is the SAME knee that was acting up prior to the Pittsburgh Half Marathon, which didn’t bother me at all during that race; it hasn’t bothered me since, actually.

I continued for another couple miles — the pain lessened after a mile, but flared up again as I finished. The grounds of the resort were pretty neat though, especially running around the Animal Sanctuaries (I’m pretty sure that the white tiger was trying to chase me). Alas, another 8.74 miles logged at average 10:57 pace. Although now I don’t know if I should just rest until the marathon, do a few easy/low-mile runs, if this is what happens to every first-time marathoner at this point in training or what. Maybe it was from swimming?

When we got back home, I made sure to spend a lot of time foam-rolling my legs.

TUESDAY: I did some hip exercises and strengthening for possible Runner’s Knee (per Dr. Google and Runner’s World recommendations).

WEDNESDAY: I joined in with my run//yoga run club friends for a slow three miles and it felt REALLY good. I skipped power yoga afterward to focus more on stretching at home. No knee pain.

3.04 miles at average 11:09 pace.

THURSDAY: Rest and stretch.

FRIDAY: Had to work late, so Rest Day.

SATURDAY: Fineview Step Challenge – review coming this week! FIVE MILES OF FUN.

SUNDAY: More foam rolling, stretching.

I also walk-commuted to work three days this week.

Total runs: 3
Total miles: 16.51 miles
Total training miles: 252.58 miles

Less than one week until the marathon. *gulp*