Image 01

Running For More…

The personal blog and website of Kristen Cincotta

Running Month in Review: August + Half Marathon Training Week 7

September 7th, 2013 by kscincotta

This post is part of my regular monthly running recap series. You can find the rest of my month-in-review posts here. This post is also part of my weekly series tracking my training for the AllState 13.1 Half Marathon. To read the rest of my training posts, please click here.

It genuinely feels like just yesterday that August was beginning, and now it’s already September. Here in the South, school starts sometime in early August, so by the time September rolls around, the kids are well into their routines already. For me, though, having grown up in Upstate New York, the Wednesday after Labor Day will ALWAYS be the first day of school. A day to refocus, set new goals (or reaffirm old ones), establish new habits, and kick things off with a new attitude. After my mentally tough training week last week, this reboot could NOT have come at a better time. I took last Thursday and Friday off from work (my first vacation days since starting my job at the CDC just after Thanksgiving!) and used my time to refocus myself and to get back on top of things. I took care of some errands that had been languishing for far too long, I got back on top of some things around the house, and I recommitted myself to my training for the AllState 13.1 Half Marathon in early October. When I woke up this morning, I was more than ready to kick start this fall with an eye towards making it one of my best ever. Don’t you just love back to school time??

Training

If you are a regular reader of my blog, then you know that for the most part, my training in August went really well (you can find my weekly training recaps here). My ankles are still chronically achey and beg to be iced after most of my runs. However, other than some mental gremlins last week, that’s been the only real challenge that I’ve faced in this training cycle. The miles will keep getting longer though as the weeks push on and I’ve got a low-key 10 mile race coming up soon that will serve as my dress rehearsal for the half, so I definitely need to keep my eye on the ball through each of these runs and workouts!

Rather than inundate you all with back-to-back posts, I figured I’d just quickly run through week 7 (SEVEN! ALREADY!) of my half marathon training here:

Half Marathon Training Week 7

Monday

Full body weight workout, after work. Same as usual.

Tuesday

4.97 easy miles before work

My five mile route is pretty easily my favorite, so I love how often my training plans calls for five milers. It starts with a tough 1.5-2 miles of hills followed by a relatively easy three miles of flats and downhills. I always try to hit negative splits on this route and this run was particularly great for that.

Wednesday

4.51 miles as part of a 45 minute tempo run + Core Fusion yoga after work

I really would’ve liked to get down to a slightly faster pace for this tempo run, but at least I managed sub-10 min per mile. That’s still a big benchmark for me to get under, so I’ll take it.

I also hit up Wellness Wednesday Core Fusion yoga after work, which was a particularly great way for me to kick off my five day vacation. Almost immediately after the class ended, the girl next to me turned to me and said “You are REALLY flexible!” which was an excellent morale boost as well (years of gymnastics and dance classes have left me quite bendy!). It turns out she runs regularly with the Phidippides running group as well, so hopefully we’ll cross paths again soon!

Thursday

Enjoying my hard-earned popsicle!

Enjoying my hard-earned popsicle!

Core strength session + 3.01 miles with the Phidippides running group

Going into this run, I expected THE WORST. First of all, I had been running errands all day and I had mall food for lunch. Not especially ideal. Then I came home and did my core strength session since I decided that morning snuggles in bed with Shenanigans took precedent over an early morning workout on my vacation. I also did some ankle strengthening exercises that my Mom’s PT recommended that I’ve been trying to do a few times per week. So my legs were pretty tired. Plus it was approximately 300 degrees outside. So I figured these three miles with the running group would be some of my slowest ever. And then I averaged a 9.39 pace, which was faster than my tempo run the previous day. Guys, I apparently have NO idea how pacing works or what my legs can do when they’re tired. But I got a popsicle AND a beer after my run, so I guess it doesn’t really matter. Hurrah for vacation running!

Friday

Rest!

By which I mean, I spent most of the day cleaning out my closet, climbing up and down on a step stool, lifting heavy piles of clothes, and hovering around in random squat positions. So basically a whole body workout.

Saturday

11.06 miles with Mike

Usually, we do our long runs on Sundays. However, we have some “traditions” that we like to observe on Labor Day weekend, so we decided to get this one out of the way on Saturday. It was hot and sweaty, but we got it done. It was Mike’s longest/farthest run ever!

Post-run, we met up with my friend Julie to explore the Decatur BookFest and then spent a few hours wandering around downtown and taking in all the great people-watching. For you non-Atlantans, our city hosts a number of “events” over Labor Day weekend – BookFest, Dragon*Con (Comic*Con’s southern cousin!), Black Gay Pride, a big NASCAR race, and some major college football kick off games. It’s so nuts in our city Labor Day weekend has been dubbed “ClusterFest”. Mike and I can’t get enough of all the crazy things going on, so we make it a point to do some serious people-watching every year. By the time we finally stumbled home on Saturday night, I’m pretty sure we logged an extra 5-6 miles of walking on top of our long run. Our legs were DEAD.

Sunday

4.93 hot, sweaty miles with Mike

Since we had a late night on Saturday, we weren’t in a rush to get in our run on Sunday. That meant we ended up running in some of the hottest temps of the day. We also were both still dealing with some seriously tired legs. Given all that, I’ll settle for an 11 min/mile pace on this “recovery” run. It was a victory just to get it done!

Total Planned Miles: 28.5

Total Completed Miles: 28.48 (Seriously? I missed it by 0.02??)

Total Cross Training workouts: 3/3 

So those are my stats from my training last week. As for the rest of August…

Training Stats for August

  • Total miles run in August: 108.38 (Almost twice as many as in July and my first 100+ mileage month EVER!!)
  • Total runs in August: 22
  • Total cross-training sessions: 6 strength sessions + 3 yoga classes

Racing

At the beginning of the year, I told myself I wasn’t going to race in August. It’s always hot and I always hate it. So, of course, we raced three times in August, all 5ks. Because I am a race-aholic.

Atlanta’s Finest 5k (ATC Grand Prix #5)

I won my entry into this race way back in January at the Atlanta Track Club’s annual Member’s Party, so that’s how this one ended up back on the race calendar. This course is downtown and is relatively flat, save for two ENORMOUS hills. I ran decently last year and was optimistic going into this one for a strong race. Ultimately started a little too fast and didn’t have as much left as I wanted for the later hills, but overall felt good about this effort. Really was striving for my first sub-29 minute time since April but just missed it. Final time of 29:03.

Jog Days of Summer 5k (ATC Grand Prix #6) 

I hate this race. This course is REALLY tough, with a lot of big hills that just don’t quit. It seems like everyone who runs these two back to back Grand Prixes loses at least a minute off their time on this harder course and I was no exception. Admittedly, I went into this race with a pretty negative attitude, which is probably why I ran so poorly. Final time of 30:58 which broke my streak this year of sub-30 min 5ks but WAS a course PR by over a minute.

Adam’s Reality Run for the Park 5k (our 4th “festival” race of the year) 

This was a total last minute entry for us. At the beginning of the year, we decided to try to run in as many of the festival-associated races around town as we could. The Grant Park Summer Shade Fest is one of our favorites and we’ve really been enjoying that neighborhood this year. We didn’t actually know about this race until the week before when we spotted some information on it at the weekly Grant Park farmer’s market. So we decided to just go for it. Unlike the Atlanta’s Finest race, I started out on a slow side for this race and then was able to build my speed over the course of the race. I logged some picture perfect negative splits (I listed them in this post) and finished in 29:41. Solid rebound from the Jog Days race!

Fundraising

No fundraising in August. I took some time to think through what happened with my BCRF fundraiser in June/July, though, which really helped me feel prepared to launch my #Run4Results to benefit the American Cancer Society this past weekend. Please click here to read all about this fundraiser which I am doing in conjunction with my training for the AllState 13.1 Half Marathon!

 So that was my August of charity running. Now, it’s time time to move onward into fall, where I will face cooler temps (I hope!), three double-digit races (including my second ever half marathon!), and a lot of fun events. Stay tuned!

Tags: , , , , , , , , ,

Leave a Reply

*