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Running For More…

The personal blog and website of Kristen Cincotta

Posts Tagged ‘Mike’

Training Tuesday – Atlanta 3 Day, Week 1

Tuesday, July 14th, 2015

This post is part of a series of posts that will document my 16 weeks of training for the Atlanta 3 Day in October. To read the rest of the posts in this series, please click here.

The first two weeks of training for the 2015 Atlanta 3 Day are officially in the books! It’s been hot and busy around here, but I’ve been doing my best to follow the training plan that I laid out in this post. In the interest of accountability, I’m going to do my best to use these Training Tuesday posts to recap how my previous week (or weeks) went. So let’s get to it!

Week of June 29th – July 5th

IMG_1791

A great moment from my first morning of training!

In general, the first week went well, although that isn’t really a surprise since it was basically the same running routine I’ve been loosely following for the last six months. I did miss my mid-week run on Thursday though due an uncooperative baby and some really exciting family news, although I justified that as being part of my “taper” ahead of the Peachtree Road Race. At this early stage in training, I can get away with skipping some runs here and there, but as the weeks go on, I’m really going to have to buckle down and get in my miles. Otherwise, the wheels are going to come off at the 3 Day and that’s just not okay with me. If I’m injured and can’t walk, that’s one thing, but if I don’t make it those 60 miles due to my own laziness? Nope. Not ok.

Monday

Ran 2.98 miles (plus 4 sets of strides) before work + 30 minutes of core strength before bed

Got in my miles super early and was treated to the most spectacular sunrise. This felt like a great omen for how the rest of my training is going to go!

Tuesday

30 minutes of core strength

At the beginning of June, I joined a 30 day core strength challenge on Facebook that KICKED. MY. BUTT. This was the last day of the challenge and I was ready to be done with it. The challenge was sit-ups, crunches, leg raises, and planks, with an increasing number of reps of each as the month progressed. On the last day, I did 125 sit ups, 200 crunches, 65 leg raises, and a 2 minute plank. I’m stoked I completed all 30 days (on time!) and I am definitely much stronger through my core than a month ago, but PHEW. That was a lot of work!

Wednesday

Rest day!

Wednesdays are always marked as running days on my training schedule, but I’m considering these Wednesday runs as my “bonus” runs each week. If I can complete them, I will. But my husband runs on Tuesday and Wednesday mornings, so my only options for these runs are pushing the running stroller after work or on the treadmill at the gym at my office. By making these runs “optional”, I’m building in some schedule flexibility for when life things come up as well. In this case, I got caught up at work and didn’t have time to run. Oh well.

Thursday

Rest day!

This SHOULD have been an early morning run. However, Dash woke up right when I should’ve been heading out the door and just did not want to go back to sleep. So I got stuck. I thought about making it up at the gym after work but I forgot to bring my gym bag with me. TWO of my cousins had babies on this day and a large group of us were keeping up with all of the excitement via group text all day long. So I was just a tad distracted this entire day. I decided to just consider it a mini-taper before the Peachtree and settled in to look at pictures of the newest Reeves babies.

Friday

Rest day!

At a minimum, this should’ve been knee PT, and preferably a make up run, especially since I didn’t have to work. But I decided to use my rare day off to sleep in and I just didn’t get another chance during the day to get my run in. In the afternoon, we all headed to the Peachtree Expo, where I volunteered for the Atlanta Track Club. Love being surrounded by the energy of a race expo!


Hanging out at the Peachtree Expo with my fellow Atlanta Track Club Ambassadors!

Hanging out at the Peachtree Expo with my fellow Atlanta Track Club Ambassadors!

Saturday

Peachtree Road Race 10k (which, by my Garmin, was 6.5 miles – WHOOPS!)

One of my favorite races every year. Splashed down Peachtree in a thunder storm and finished in a solid 1:04:50. Still a few minutes off from my pre-pregnancy PR, but a solid effort. More details to come in an actual race recap soon!


Celebrating at the Atlanta Track Club Members' party after the Peachtree!

Celebrating at the Atlanta Track Club Members’ party after the Peachtree!

Sunday

One hour of “Yoga for Runners” from Yoga Today

A few years ago, I purchased three hour long yoga videos from Yoga Today that I absolutely love and “Yoga for Runners” is my favorite of the three. It felt GREAT after giving it a solid effort at the Peachtree the day before.

Total Planned Miles: 12

Total Completed Miles:  9.48

Total Cross Training workouts: 3/3 

Total knee PT: none (unacceptable, Cincotta!)

 

Week of July 6th – 12th

Week 2 brought with it my first back-to-back long training walks! I was able to finish both of them at a much faster pace than I expected, which was a big confidence boost. Of course, pace doesn’t matter AT ALL on the actual 3-Day. In fact, if you’re walking too fast, you’ll miss all of the best of the event. But I’m a busy person and those training walks are going to get really long, really soon. The faster I can bang out my training miles, the better!

Monday

Ran 2.95 miles (plus 6 sets of strides) + upper body strength before work

Got up early and got it done. I was surprised at how quickly I was able to complete my planned upper body workout, especially given that I was still sore from yoga the previous day.

Tuesday

Rest day!

Wednesday

Rest day!

I had every intention of running over to pick up Dash from daycare after work because we had a new water meter installed and I was working from home all afternoon. However, the workmen didn’t come back to check the installation and turn our hot water back on until almost 5pm, which was way too late for me to run over. In fact, they were so late, I didn’t make it to daycare at all. Hubs had to pick up Dash on his way home from work instead. Super frustrating.

Thursday

Ran 3.29 total miles of speed work (10 min warm up jog over to the track, 6 x 1 minutes at 5k pace with 2:30 minutes of recovery, 10 min cool down jog home)

This workout felt SUPER easy. I hit paces that were WAY faster than expected (I averaged an 8:20 pace!) and I felt like the recovery intervals were too long. It was encouraging, to be sure, but I’m clearly underestimating what I can do. Speed work should be challenging and this just wasn’t.

I received some pretty tough news at work on Thursday morning, so I was strongly thinking about pounding out some stress (and making up my Wednesday run!) by heading home from work early and running over with the stroller to pick up Dash from daycare. But when I left work, it was literally 100 degrees. Yeah, that wasn’t happening.

Friday

Rest day!

I had planned to do a second strength workout plus some knee PT before work but the baby woke up super early and didn’t really want to go back to bed. So I skipped it.

Saturday

Walked 5.06 miles early in the morning

Got up early to get these miles in before my day really started. I walked 2.5 sort of slow miles around the neighborhood with my “OG” training partner, Shenanigans, and 2.5 miles on my own. I decided to explore the undeveloped northern stretch of what will be the Eastside Beltline trail extension and had a blast. I walked along trails and abandoned railroad tracks and felt like I was miles and miles from home. I would never go this way if I was running due to the uneven terrain, so this was a nice treat.

IMG_1956 The future Beltline!
With my best girl and original training partner! The future Beltline!

Afterwards, I headed to the Peachtree Road Farmer’s Market and helped Komen Atlanta distribute upcycled “market totes” made from old Race for the Cure t-shirts. Anything to spread the word and increase Race awareness!


Showing off my Pinterest skillz.

Showing off my Pinterest skillz.

Sunday

Walked 6.25 miles pushing Dash in the stroller followed by an hour of Ashtanga yoga

I expected that pushing the stroller would really slow me down (since it definitely slows down my running pace) but Dash and I really cranked on these miles. He was such a trooper too. Not too long ago, he would start fussing if he had to be in the stroller for more than 15 or 20 minutes, and today he hung in there like a champ for an hour and 39 minutes. Must be all that “base building” we’ve been doing walking around town and festivals for the past four months!

Yoga was tough but I was glad I got it done. I needed to stretch after pushing it for 11 miles of walking this weekend.

Total Planned Miles: 6.25-ish running, 11 miles walking

Total Completed Miles:  6.24 miles running, 11.31 miles walking

Total Cross Training workouts: 2/3 

Total knee PT: none (you’ll be ticked off when your knee implodes, Cincotta!)

Print

As always, I am putting in all of these miles to prepare for the Atlanta 3 Day which benefits Susan G. Komen. If you’d like to make a donation in support of my efforts, you can do so here. Thanks!

Running for a Whole Lot More in 2014!

Monday, January 20th, 2014

Final Announcement for Web

Surprise! More details to come soon!

 

Happy New Year!

Thursday, January 2nd, 2014

Welcome to 2014!

First and foremost – apologies for sort of disappearing a bit in December! While I am usually pretty busy this time of year (as we all are), this year really wiped me out. In addition to the normal hustle and bustle of the holidays, I also ended up having multiple orientations for some things I’m taking on this year (including serving on the Komen Atlanta Community Grant Review committee and acting as an Ambassador for the Atlanta Track Club), a number of parties with new friends and old, and a five day trip home to upstate New York, something we haven’t done in YEARS. Unfortunately, due to our work schedules, the only time we could schedule that trip was two weeks BEFORE Christmas, right in the middle of the month. The timing of that trip threw me off so much that I’m STILL playing catch up. Seriously: I’m still working on getting our “Christmas” cards out. On January 2nd. OIY. All in all, it was such a crazy month that by the time New Year’s Eve rolled around, Mike and I were perfectly content to just stay in by ourselves and relax.

Celebrating the season with some of my fellow Atlanta-area running bloggers, a wonderful group of ladies!

Celebrating the season with some of my fellow Atlanta-area running bloggers, a wonderful group of ladies!

On top of that general busy-ness, I also haven’t been running, thanks to a knee injury that just will not heal. When I initially hurt my knee back in October, I planned to take off a full month and hope for the best. After that month was up, I could tell from just my day to day activities that my knee was still pretty inflamed, so I decided to take December off as well. Things finally started feeling better over the last couple weeks, so in the hopes of participating in the ATC’s Resolution Run on New Year’s Day, I attempted a short run last weekend. It did NOT go well. Less than a mile in, my knee flared up and felt just as bad (if not worse) than it felt back in October. It was incredibly discouraging. My fellow running bloggers have been writing and sharing their running goals and race plans for 2014 and I couldn’t even finish three miles, let alone start planning for next year. Honestly, it was kind of a crummy note to end the year on.

Nope. Never made it there. Boo.

Nope. Never made it there. Boo.

However! I can’t let that get me down. Instead of moping, I’m making my first resolution of 2014 to figure out what’s wrong with this knee once and for all, figure out a plan to get it back to where it needs to be, and follow that plan to the letter until I’m back out on the roads and running the way I want to be. That means it’s absolutely time to find a doctor. I gathered some recommendations from friends on Twitter and on Facebook (thanks for your input, friends!), and established today that my health insurance doesn’t actually require a referral to see an orthopedic specialist. Tomorrow, I’m going to start calling around and see who can see me in the next couple weeks. Fingers crossed that by the end of this month, I’ll have the beginning of a game plan to get back to running again.

So, given that ongoing frustration and the general chaos of the holidays, it’s been pretty easy to fall out of my “Running for More” groove. However, I love writing here when I get the time, even if it is occasionally sporadic. Plus, with the new year starting, a lot of exciting things are happening that I’m really looking forward to:

  • As I mentioned above, I’m serving on the Komen Atlanta Community Grants Review Committee again this year. I’ll be reviewing my assigned grants over the next month and in early February, I’ll meet with the rest of the committee members to decide on our final funding recommendations to the Board of Directors. The whole process is intended to be confidential, so I probably won’t say much more here. But suffice it to say, working through this process will be eating up a big part of my January!
  • As an ambassador for the Atlanta Track Club, there are two non-race events next week that I’m really looking forward to: the town hall to discuss the future of the Grand Prix race series at 6pm on Monday, January 6th and the Annual Member Social on Thursday, January 9th. Look for a post with all the details on both of those over the weekend. Just as a note, though, ATC has asked people to RSVP for the town hall by Friday, January 3rd. If you’re interested in attending, please shoot a quick email to feedback@atlantatrackclub.org.
  • Finally, as this year’s Participation and Teams Chair for the Komen Atlanta Race for the Cure, I would be absolutely remiss if I didn’t mention that registration for this year’s race (which will take place on Saturday, May 10th) is now OPEN! This is a GREAT goal race if one of your resolutions is to get in the exercise habit and improve your physical fitness. Our race is open to runners and walkers alike, so regardless of your personal goals, we’d love it if you made taking part in our race your goal. Also, as an added bonus, if you use the discount code “earlybird” at checkout, you can save $10 off your registration from now through January 15th. If I convinced you to register, you can do so by clicking on the link at the end of this post!

And finally, I really do intend to go back and fill in some of my blogging gaps from back in October. Tentatively, I’m planning to write those up over the next couple of weeks (I think I’ve got five posts to write). I think I’m going to back-date those posts when they’re done so that they make more sense in the archives and then I’ll write a quick wrap-up post with all of the links once they’re done.

With all of that on my plate, maybe it’s for the best that I’m not also trying to squeeze in training and races. I’m going to be plenty busy enough as it is focusing on the “For More” part of my personal mission without the “Running” bit. But first, though, I MUST finish addressing these Christmas cards once and for all before this gets seriously embarrassing!

Komen Atlanta Race for the Cure logo

Click the image to register for the 2014 Komen Atlanta Race for the Cure today!

Monday Motivation

Monday, October 28th, 2013

“It does not matter how slowly you go so long as you do not stop.” ~ Confucius

With Julie, at the ACS Making Strides Against Breast Cancer walk on Saturday

With Julie, at the ACS Making Strides Against Breast Cancer walk on Saturday

With Mike, after the ATL Marathon 10 Miler on Sunday

With Mike, after the ATL Marathon 10 Miler on Sunday

Monday Motivation

Monday, October 7th, 2013

“Life is not easy for any of us. But what of that? We must have perseverance and above all, confidence in ourselves. We must believe that we are gifted for something and that this thing must be attained.”

~ Marie Curie

13.1 Finishers Picture

 

Yesterday, perseverance carried me to the finish line of my second half marathon. Today, and in the days and weeks ahead, it will carry me to the successful completion of my #Run4Results fundraiser for the American Cancer Society!

Some Pre-Race Thoughts and a Change in Fundraising Plans

Saturday, October 5th, 2013

13.1 packet pick up

Ready to complete my #ATLChallenge at the 13.1 Half Marathon!

The AllState 13.1 Atlanta Half Marathon is tomorrow morning. Almost twelve hours from now exactly. I’m ready for this race. I’ve been training hard for this race since July and my hard work has already been paying off. I beat my previous 10 mile PR by eight minutes two weeks ago and I notched my first sub-28 minute 5K last weekend (besting my PR from April by a whopping 35 seconds). Other than an unfortunate bee sting (and subsequent allergic reaction) on one of my last runs earlier this week, I am physically ready.

I took advantage of my current furlough status and headed to packet pick-up early yesterday. Mike and I swung by Dick’s and Big Peach earlier today to pick up some last minute things that we needed for the race. We have plotted out our game plan for getting to the race start on time tomorrow morning and I’ve studied the course map to plan my fueling strategy. I am ready.

But yet, I feel completely, totally NOT ready. The sole reason that I feel not ready for this race tomorrow morning is because I haven’t done one big thing that I promised myself and all of you that I would do: I haven’t met my #Run4Results fundraising goal for the American Cancer Society. I don’t just mean that I haven’t hit my $1000 goal. I mean, I haven’t done all of the things I laid out in this post to give my fundraiser the best chance of success. A big part of that was unavoidable – I was without a functional computer for 10 days and I’m still fighting with properly re-establishing our WiFi network here at home. Fighting with all of that has left me without the time or energy to sit down and write my fundraising letters. So they haven’t gotten done. I’ve also been trying to take advantage of my unplanned “vacation” from work and take care of a bunch of tasks and errands that have been lagging for awhile now. As a result, I haven’t really re-started my fundraising efforts and my fundraising totals have remained stagnant for weeks. Just thinking about it is bringing me down and putting a damper on my enthusiasm for the race tomorrow morning.

I have enough experience as a runner now to know that carrying this heavy mental load with me for 13.1 miles will only make my performance suffer. So tonight, I’m choosing to let it go. Not forever, but for the next 24 hours. For the next 24 hours, I’m going to focus on running my best half-marathon and cheering on Mike as he finishes his first half. I’m going to celebrate our (hopefully) successful finishes and let myself relax and recover post-race. I am ready for this race and I am going to give it everything I have.

And then, starting on Monday morning (if I’m still furloughed) or Monday night (if I’m not), I will resume my fundraising efforts. I chose to make the 13.1 Half Marathon my “goal race” for my #Run4Results fundraiser, which means that I can choose a different race if I want to as well. So I am doing just that. I will be running the Atlanta Marathon 10 Miler on October 27th. And I will toe that starting line knowing that I have given my best effort to reaching my fundraising goals on behalf of American Cancer Society. I would LOVE to run that race in an ACS DetermiNation race bib that I earned through my fundraising efforts. But more importantly, I want to run that race knowing that with the help of my friends and family, I have done everything that I can to help the fight against cancer in my own small way.

My fundraising will resume in earnest on Monday and will continue for three weeks. For tonight, I will simply remind you that you can make a donation in support of my efforts by clicking the image at the bottom of this post. And then, I will settle in for a carb-tastic dinner and an early bedtime. I’ve got a half marathon to run in the morning, after all.

 

ACS Determination Logo 2

Please click on the image above to visit my fundraising page and make your donation!

Half Marathon Training Weeks 8 and 9

Monday, September 16th, 2013

This is 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.

Whoops! Somehow, I missed posting about my training last week, so I’m going to cover the last two weeks in one post.13.1 Atlanta Logo

Week 8 was a FANTASTIC week of running and training for me where I really got to see how my hard work is paying off. I ran a strong set of intervals at the park on Wednesday that were actually FUN, I again ran a pretty speedy three miles with the Phidippides running group on Thursday night, Mike & I had our best (and fastest!) long run to date on Saturday, and I ended it all by running a pace in my opening leg of the ATC Run Around the Park Relay (formerly the Ekiden Relay) that would have sliced 11 seconds off of my 5k PR (and that was the day after the long run!). I can tell that pushing through all of these miles and balancing it out with strength training and yoga is really making me stronger. What a great feeling!

On to the details…

Monday

Rest day!

Tuesday

4.95 miles before work

Pretty standard file miler to start the week!

Wednesday

10 x 400m intervals at the track with 200m active recovery intervals and 0.85 mile warm-up and cool down easy runs for 5.50 miles before work

It’s taken me a while to get to this point, but I’m starting to love interval days. This was my peak for intervals for this training cycle and I could not have had more fun doing them. I felt strong through the first eight or so repeats and then had to dig deep for the last couple. It helped that it was an absolutely beautiful morning with a stunning sunrise!

I also went to Core Fusion yoga at Atlantic Station after work. Nothing special about this class. Just a nice, stretchy way to unwind after work.

Week 8 001

Feeling happy and proud post-intervals!

Week 8 002

Gorgeous sunrise over the track!

Thursday

Core AND Upper Body strength before work + 3.39 miles with the Phidippides running group

Because I wasn’t running in the morning and I skipped it earlier in the week, I doubled up on my strength training to get it all in. I was tired when I was done, but it was worth it.

As for the run, it was another super hot evening run where I surprised myself with a pretty quick average pace of 9:32 minutes per mile. I was also the third girl to finish for the night (and maybe 10th overall, I lost count), which still seems hard to wrap my brain around – I’m usually somewhere in the middle of the pack, not up near the front!

After our group run, Phidippides hosted Matt Fitzgerald, an author and runner who writes and talks about the connections between the mental and physical sides of running. His talk, which was titled “Brain Training” was fascinating to listen to (even if it did run a little long!), especially to this brain geek!

Week 8 003

Friday

Much needed rest!

Saturday

11.94 miles with Mike

We again moved our long run to Saturday because we were racing on Sunday. However, Mike had a haircut scheduled for 10:45am and a dental cleaning right after that, which meant we had to get up and out the door earlier than usual. The upside of that was that it was another absolutely perfect morning outside, with nice cool temps for most of our run. We were able to average our fastest pace yet on a long run, and even though we added on a mile from our previous long run, it added less than two minutes onto our total running time. I think the most encouraging thing about this long run, though, was that of the whole 12 miles, our fastest mile was the last mile and our second fastest mile was Mile 10. It was a total winner of a run, from start to finish and I couldn’t have been happier!

Sunday

3.5 miles as the first runner of the ATC Run Around the Park Relay

After lots of intervals on Wednesday, a fast run on Thursday, and a long run on Saturday, I had NO idea what my legs would give me for this race. But it was my first ever relay and I wanted to do well for my team. After convincing my much faster teammates (including Mike) to let me go first, I stunned myself by finishing my lap around Piedmont Park (each team has five members and each does a 3.5 mile lap) in 31:59, for a 9:09 pace. If the course had been a 5k instead of 3.5, I would have set my fourth 5k PR this year. It definitely helped that this was basically my home court and I knew every hill and turn like the back of my hand – the course even went past our condo. I was psyched to have really brought my best for my team. Talk about ending a great week on a high note!

Oh, and our team finished 19th out of 56 teams in the Open/Mixed division with a total time of 2:17:41 (I told you they were fast!). Our companion team also ran really well and finished with a total time of 2:27:57. More importantly, we all enjoyed mimosas and post-race snacks and just generally had a great, relaxing morning in the park. It was so much fun that I’m already looking forward to next year!

Team Cancer Sucks!

Team Cancer Sucks! (Me, Mike, Laura, Tim, and Crugar)

Team Will Run for Burgers and Brew (minus Robbie, who I didn't get a picture of because he was running when I was running. Sorry Robbie!)

Team Will Run for Burgers and Brew (minus Robbie, who I didn’t get a picture of. Sorry Robbie!)

You can see the rest of my pictures from the Run Around the Park Relay here.

Total Planned Miles: 29

Total Completed Miles: 29.28 

Total Cross Training workouts: 3/3 – Actually only two, although one was a double session, so it counts twice! 

 

After my awesome week in Week 8, I was ready to blast myself right into Week 9. However, a few unexpected (and some expected) things cropped up so I had to get creative to get all of my planned miles in. I did, however, end up skipping both of my strength workouts. I purposely decided not to do my planned lower body workout once I realized this was my highest mileage week of the training cycle. It just seemed silly to wear my legs out doing weights while also wearing them out running. I also unintentionally skipped my planned whole body strength workout because my parents came into town on Friday and I didn’t leave enough time that day for my dental cleaning, a work conference call, cleaning the house, AND my workout. Oh well!

Monday

Rest day! This is when I was supposed to my lower body strength workout and decided to bag it.

Tuesday

50 minute tempo run for 4.93 miles before work

When I realized I had both a five miler AND a 50 minute tempo planned back to back, I decided to swap them so I could do my speed workout on fresher legs. Didn’t quite hit the tempo pace I was aiming for, but that’s ok. I’m still getting faster over longer miles and that’s what counts.

Wednesday

3.06 miles before work 

Mixed things up again. My legs felt a little heavy after my tempo, so I moved my usual Thursday 3 miler to Wednesday as a recovery run. Ended up running a bit faster than planned for a recovery but that’s ok. The effort felt easy and that’s what counts!

I also went to Core Fusion yoga at Atlantic Station after work as usual, which was a great place to quietly reflect on the anniversary of 9/11. A very mellow but refeshing class.

Thursday

Rest day, by accident. I got home from yoga on Wednesday night only to discover that the gas company had come for routine maintenance during the day and never turned our gas back on. Mike and I both thought our hot water heater was gas-powered, which meant we were both looking at cold showers in the morning. Not wanting to spend any more time in the cold shower than necessary (meaning I didn’t want to have to wash my hair), I decided to skip my run on Thursday morning and make it up on Friday since I had a planned vacation day from work. As it turned out, our hot water heater is actually electric, so I could have run on Thursday morning, but it was too late by the time we figured that out.

Friday

4.97 miles

Nice and easy run before my parents arrived to kick off my four day weekend.

Saturday

11.77 miles with Mike

My parents requested some sleep in time on Saturday morning which gave us plenty of time for our usual long run. With the AllState 13.1 Half Marathon just over three weeks away, we had planned to run 13 miles as our longest run of the training cycle. However, the powers that be had already begun setting up for Music Midtown in Piedmont Park and there were fences blocking our planned route everywhere. We even had to run across a wet field at one point. There was also yet another Arts Festival going on that further limited where we could run. Making our way through all of that slowed us down so much that we decided not to run back through the park again on this run like we had planned and to reroute ourselves. That meant we ended up just over a mile short of our planned run which we decided to just tack on to our Sunday run. Flexibility!

Post-long run, we spent the afternoon exploring the Atlanta Botanical Gardens with my parents and then went to the Braves game that night. It turned out that it was both Father-Daughter Day AND Breast Cancer Awareness Night at The Ted – could not have been more perfect. It was also gorgeous all day long, making for a really wonderful day. After all of the rain we had this summer, these last two weeks or so of cool mornings and sunny, warm afternoons have just been fabulous.

Me, Mom, and Dad at the game!

Me, Mom, and Dad at the game!

Breast Cancer Awareness Night!

Breast Cancer Awareness Night!

Sunday

5.58 miles on the Beltline with Mike

Our training plan called for four miles, and then we tacked on a little extra to make up for the previous day’s shortened run. We have run south on the Beltline a number of times as part of our longer routes but have always routed ourselves out through Freedom Park and up through the VA-Highlands to run in a loop. This time, though, we decided on an out-and-back route which meant we just turned ourselves around and enjoyed the Beltline in the opposite direction. It is SO nice to have this greenway to run on when Piedmont Park gets taken over by big events!

Total Planned Miles: 30

Total Completed Miles: 30.31 – highest running mileage week to date and peak of the training cycle! 

Total Cross Training workouts: 1/3 – just yoga this week.

 

Finally, just a quick reminder that I am doing all of this training to prepare for the AllState 13.1 Half Marathon. In conjunction with this training, I am also raising money for the American Cancer Society as part of the DetermiNation program. If you would like to read more about my #Run4Results fundraiser, please click here and if you would like to make a donation, please click on the image below. Thanks!!

ACS Determination Logo 2

 

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

Saturday, September 7th, 2013

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!

Half Marathon Training – Week 6

Tuesday, August 27th, 2013

This is 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.

I’ve officially reached the halfway point of this training cycle – Week 6 is done!

Week 6 was not an easy week for me. Most of my runs were what I call “just get it done” runs. My heart wasn’t really in it and I didn’t necessarily enjoy my runs this week. Physically, I was fine, save for what are turning into chronically achy ankles. But mentally, I was a mess, for two separate reasons.

Selfie with Mike before the Run for the Park 5k!

Selfie with Mike before the Run for the Park 5k!

First, I have been stressed out and cranky for over a week and it didn’t really click with me until Wednesday night after yoga why (all that deep breathing DOES clear the mind!). What I finally figured out while I was laying in Shavasana at the end of class was that I’m currently feeling very frustrated with my lack of ability to control my own time and to use it the way that I want to.  I’m enjoying a relatively quiet stretch at work after completing two enormous tasks that have been consuming me for the last six months. In my past life as a graduate student, slow time at work always meant that I had more free time to do the things I want to do outside of work – run, blog, fundraise, etc. I would bang out my work in lab and then head home. But now with this whole “real” job thing, I don’t have that freedom anymore. I’m at my desk for eight hours every day, whether I have eight hours of things that need to be done that day or not. It’s a whole new thing for me to adjust to. I’m honestly surprised this hasn’t been a frustration for me before this, but like I said, I’ve been REALLY busy at work almost since I started. I’m still not over the stress of not being able to use every hour in my day the way I would prefer to use it, but at least I can recognize that that’s the reason I feel tense and try to let it go. Oooooooohhhhhmmmmmm.

Second, I did something this weekend that I almost never let myself do – I compared myself to other runners. And of course, I immediately became discouraged. The truth is I’m not a strong runner. I don’t have the right body type for it, I have weak hips, and I’ve never been an endurance athlete. My sports growing up were gymnastics and softball, coupled with decades of dance classes. Strength, muscle control, agility, and quickness were and are my bread and butter. But endurance? Never my thing. Running isn’t a thing that will ever be easy for me.  But I LOVE my self image when I think of myself as a runner. I love taking part in races and I love seeing that even though I’m not great at running, I AM getting better. I just have to work extra hard for it. So, as I followed the #NuunHTC ladies as they tackled the Hood 2 Coast 200-mile relay, I couldn’t help but want to be them one day. And when I realized that my average paces are almost two minutes per mile slower than all of them, I was a little heartbroken. I had a decent little 5k race on Saturday morning (with PERFECT negative splits to boot) and yet all I could think was how hard I had to work just to run a 29:41. I lost sight of my own successes this year (Lots of PRs! Lots of sub-30 min 5ks!) because I was too focused on what other people were accomplishing. So I was in a mental funk for a good part of this past week from that too.

So that was what I was thinking about as trained this week. I was stressed and down on myself and questioning if it was even worth to get up before dawn to get in my runs before work. Truthfully, I brought a little bit of that with me into this new week that started yesterday. And then I read this fabulous post from Jes at rUnladylike.com who just took part in the Hood to Coast relay and I was forcefully reminded that even though I may not finish my miles as quickly as others, my miles are the same as everyone else’s miles. My ten mile long run this past week was still TEN MILES. I also bring something else unique to my running that many others don’t – a cause that I care about., deeply. So going forward this week, not only am I re-embracing my training for the Allstate 13.1 Atlanta Half, I’m going to focus on the truly valuable parts of running that make me happy. That includes FINALLY kicking off my American Cancer Society fundraiser. I signed up for the DetermiNation mini-team yesterday and as soon as I have my fundraising page set up, I’ll post the link here. My commitment to this fundraiser is going to be the motivation that propels me through the second half of this training cycle and all the way to the starting line in October!

Oh right, I’m supposed to be telling you about the actual miles that I ran and all of that. Let’s do this relatively quickly, since that I was a pretty lengthy “intro”!

Monday

Rest day!

Tuesday

4.57 miles before work + lower body weights after work

Same recorded mileage as last Tuesday, but not because I’m a consistency machine. The rain and drizzle from the previous weekend was still sticking around and I didn’t want to ruin my new phone so this is the mapped mileage of my 4.5 mile route. Also, I know it helps, but I hate the jelly legs feeling the day after lower body strength day.

Wednesday

3.96 miles before work

This was supposed to be a 40 minute tempo, which is usually about 4 miles for me. However, it was STILL rainy in the morning, so I couldn’t take my phone. Without my RunKeeper app, I didn’t have any way to track my pace, so I didn’t really worry about giving it that extra effort that a true tempo demands. I was also SUPER grumpy during this run in particular and somehow felt worse post-run than I did before it started. In fact, I felt so grouchy that I decided to wear one of my Sparkly Soul headbands to work in an attempt to cheer myself up. It only partly worked.

I also went to Core Fusion yoga at Atlantic Station after work, which was where I had my “revelation” that I mentioned above. Unrelated yoga thing: during said Shavasana, the instructor gave me a posture correction. I didn’t think that was a posture you could actually do wrong, but I apparently it is.

[For the non-yogis, Shavasana is the last pose of every yoga class where you just lay quietly on your mat. It is VERY relaxing.]

Thursday

5.03 miles before work

Five miles is A LOT for me to get in before work. This was the peak of my “is this really worth it???” mental funk. At least I still finished my planned miles!

Friday

Much needed rest!

Saturday

Raced in the Adams Realty Run for the Park 5k, the race associated with the Grant Park Summer Shade Festival

This was a last minute addition to our “festival race series”. Grant Park is one of our favorite parks in Atlanta and we ultimately decided that we just couldn’t skip this one, especially since it benefitted the park conservancy. Plus, we got tickets for free beers for finishing. Can’t argue with that!

As for the race itself, it went well. As I said, I finished in 29:41, which is a little slower than I’d like but a great improvement from the ATC Jog Days 5k two weeks ago. I started this race on the slow side and I’m not really sure why. I kept pushing through though and was able to log progressively faster miles. As I mentioned above, I ended up with perfect negative splits, something I don’t do often:

Mile 1: 9:47

Mile 2: 9:27

Mile 3: 9:08

Mile 0.1: 8:44

I need to remember how to do that for future races!

Sunday

9.93 miles with Mike

Sunday Long Run Day! I felt great through the first six miles or so and then my leg muscles started to reflect my mental state – they felt heavy. But I trudged on and, with some excellent motivating from Mike, was able to finish all ten miles.

So that was my week. It wasn’t easy, but I got through it. Thankfully, I have vacation days I have to use by the end of September so I have some free days coming up this week. In fact, I don’t have to work another five day week for the next FOUR weeks. Hopefully I’ll be able to use that time to catch up on some things outside of the office and get back on top of my game, both mentally and physically. Plus, I’ve got that new fundraiser to focus on starting this week. Things are looking up again!

Total Planned Miles: 26.5

Total Completed Miles: 26.59 

Total Cross Training workouts: 2/3 – never got around to my second strength workout. Planning to make it up this week though! 

 

Half Marathon Training – Week 5

Monday, August 19th, 2013

This is 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.

Happy Rainy Week 5!

From my morning at the track!

From my morning at the track!

Normally, I’m a sunshine weather kind of girl. I get cold when it’s 73 degrees outside. I like it hot. There’s a reason I moved south after growing up in Upstate New York. I almost always prefer sunshine and hot temps. Almost. The big honking exception to that rule is when I’m running. When I’m running, I want it to be gray, cool, and usually a little wet. Running in the rain makes me feel like a true #RunningBadass. Running just feels easier when it’s cool and wet outside. Normally, that is not a forecast one gets down here in Atlanta in mid-August. But lo and behold! This weekend, Mother Nature decided to give us southern runners a treat. From late afternoon on Thursday until noon on Sunday, our temps didn’t get above 70 degrees. And it was a perfect drizzly gray all weekend. It was like March up in these parts. Not great for normal summer weekend activities, but oh! The running! It was wonderful.

Monday

Core Training for Runners at Phidippides. We were supposed to have class outside, but a pop up thunderstorm forced us all inside. I think I found my next pair of running shorts while I was doing some Superman holds!

[Unrelated: I’m looking for new running shorts. I’ve been running in Nike tempos FOREVER and I am O.V.E.R. them. I want something more streamlined and less puffy. Anyone have any favorites they’d like to recommend?]

Tuesday

4.57 miles before work

Nothing exciting to report about this run except that it was cool and refreshing outside. A great first run of the week!

Wednesday

8 x 400m intervals at the track with 200m walk intervals in between and an approximately 0.85 mile warm-up and cool down jog back and forth from the track. 4.61 total miles, all before work.

Some of my strongest intervals to date. The weather was cool again and I was able to nail my goal paces. Really, really stoked about this run.

I also FINALLY made it back to Core Fusion yoga at Atlantic Station after work, even though I was bugged by some soreness/inflammation in my first two toe joints of my left foot all day. It felt wonderful to stretch out again, although those toes were really aching and it was really apparent that my ankle stability has weakened. Time to do some targeted ankle strengtheners again!

  

A couple pics from yoga on Wednesday night, courtesy of the Atlantic Station twitter feed

Thursday

2.77 easy miles with Shenanigans before work

Took it easy and was pleasantly surprised that my toes didn’t hurt at all when I ran, even though they were super sore in bare feet or in ballet flats. Shenanigans, however, had some GI issues during our run and we ended up slowing WAY down in the middle mile or so. I think it was the lack of fuel before our run. I’ll need to remember that she needs some quick carbs before morning runs too. Dogs – they really are just like us!

Friday

Rest!

Saturday

3.92 miles with Mike and Shenanigans in the wonderful drizzle

Fantastic family run! We only ran four miles, but in that short distance, we ran through an arts festival, a farmer’s market, a race course for a local 5k, a wedding being set up for later in the day, and a Soccer in the Streets event. Shenanigans did particularly great. Normally, that many distractions would be too much for her to handle, but she was a little running machine on Saturday. I think she wanted to make up for having two bad runs in a row. Also, due to a serious planning failure, we ran out of dog food the night before, so she had a mix of rice and peanut butter before this run instead. Apparently, that’s her power breakfast!

Sunday

9.13 miles with Mike

Sunday Long Run Day was back with a vengeance! For the first eight miles, the cool temps had me feeling invincible. I felt like I could go on forever. On that last mile, though, my legs started to feel it. I guess that’s the point of the long run, though – push one mile past what your legs think they can do.

Oh, and I tacked on an upper body weights session after we finished because I was feeling like a beast. And also I didn’t due to it earlier in the week when I should have and I really wanted to get in all eight planned workouts.

All in all, a great week. If only I could dial up this running weather when I strap on my sneakers and then switch it to bright sunshine once I’m done!

Total Planned Miles: 25.1

Total Completed Miles: 25 (just missed!)

Total Cross Training workouts: 3/3 

My view during my intervals on Wednesday morning. Loving the panoramic function on my new phone!

My view during my intervals on Wednesday morning. Loving the panoramic function on my new phone!