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MARATHON 3 Training WK9 & WK10 - Good Form Running & Narragansett Bay Half Marathon

Sunday, August 17, 2014

Just now catching up on this blogging thing after an exhausting day of running a half marathon. All part of the training plan no less but August halfs are no bueno no matter how you slice it! This was an inaugural race in East Providence, RI which I guess is the same race course as the Rock n' Roll Half which is now cancelled for the state. The race organizers hearts were in the right place and plenty of runners came out to support, 1200 for the half alone....BUT...I am a race snob! Inaugural races means that the kinks have not been worked out. There was minimal volunteer support, warm water and the post race "party" was not much of a party. Nonetheless, I did the distance and theoretically the course was nice, it was scenic but too many uphills particularly at the end, the whole last 3 miles kinda sucked with the hills but hey, there are some people that like that sort of thing. I am not one of them. My finish time was okay, 1:54:01, not a PR but for a half in August starting at 0700 this morning, I will absolutely take it! Once the weather situation starts going my way, hopefully this suffering will pay off because that sun was NOT pleasant!

Also, over my last two weeks of training I took at really cool class at my local running store Rhode Runner, it was a free class - meaning sales ploy because you KNOW I bought something from the run store that day even though the class was free. It was really a good reinforcement class which showed good running technique. We were all emailed a chart with reminders about form, cadence being the main focus. The best part was at the end the instructor had us all individually run on a treadmill, record us and point out our weak areas. Turns out that I do not lean enough forward during my runs, I stand too straight. That was good information so now I pay attention to that while I am running. I would definitely take future run clinics as well because it just seems like good reinforcement for the sport, I do have to learn no to buy everything that I think I need at the running store during my visits...baby steps...

Last week my long run was 17 miles and I was happy that victory was mine! Not only did I run the entire way unlike my dismal 16 miler from the week prior, I ran it on the bike path just as I did for the 16 milers and broke the mental barrier that was keeping me back. Also, I completed it in an excellent time, 3 minutes faster than my run time for that distance earlier this year during my marathon cycle! I was very pleased with my performance and felt spectacular all day that day!

One last thing, I have been trying epsom salt baths and I think that although they have the stigma of being for the elderly, this stuff is amazing for runners! Really helps with relaxation of muscles and soreness. I smelled not so good, I did feel like the 65+ crowd and all but whatever works it where I am coming from!

Looking ahead my next two training weeks are going to be grueling to say the least. This week I am not too worried but the week following when I have a hard training week, I will be away in Florida. Yikes! I am going to attempt to front load my week to fit it in but it is going to be tough....

The stats...

WK9
Monday - 4M treadmill, 7mph
Tuesday - 8M, 1:11:37
Wednesday - 8M treadmill, 6.8 mph
Thursday - 4M outsides, 35:49
Friday - gym day
Saturday - 17M, 2:31:13!!!!
Sunday - Off

WK 10
Monday - off
Tuesday - 4M treadmill, 7mph
Wednesday - 4M treadmill, 7mph
Thursday - 9M, 1:19:25
Friday - gym day
Saturday - off
Sunday - half marathon! 1:54:01

  
  Member Comments About This Blog Post:

BUTTERFLY-1976 8/21/2014 4:51PM

    Epson salts...foam roller....massages..compression socks...Runners best friends emoticon
Dispite the heat, it sounds like your training is going really good.
Have fun in Florida

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LIGHTNINGRUNNER 8/18/2014 7:37PM

    Great job. You are doing so well.

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MBSHAZZER 8/18/2014 11:06AM

    I love the smell of epsom salts! Yes, I am a weirdo!

Great job on the half... I know all too well how awful long runs are in the heat, which is why the longest distance I've run in a long time is 9 miles, LOL! But think of what a breeze the marathon will be with cooler temps!

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MARATHON 3 Training WK8 - Struggling

Saturday, August 02, 2014

What a week I tell ya! Glad I made it through but not my finest week of training...

The main reason for my overall tone is due to my lackluster long run today. On the menu was 16 miles. I decided to do it on the bike track nice and early this morning. Everything was going along fine in the beginning but it was hot and humid. It was threatening to rain all morning long and the humidity just sucked the life out of me. It was okay for awhile, I even saw a baby deer which I thought was a fox but thankfully it wasn't! The deer ran towards me, then turned around, ran in the same direction as me - the deer beat me, those things are fast! and then froze which scared the crap out of me! Wildlife and I do not get along. So, on the bike path I figured I would follow it for 8 miles down and then come back 8 miles. I wasn't sure how far from my house I would have to go until I made 8 miles but before long I lost track of the distance and I had gone about 9.5 miles. And I did not feel very good. The humidity was really killing me and I was starting to really go through all of my fuel belt drinks - I brought 4 containers filled with Nuun and water and two Gu Gels. The rain was trickling down ever so slightly and by the half marathon mark I was losing steam. At 13.42 miles I let out a groan...and walked. I HATE that!! By this time I was out of water and it was hot. I was seriously tempted to go to one of the houses that border the bike path and ask for a drink! I felt as though I was defeated, so I walked and ran the remaining mileage which gave me a sh!ttty finish time and made me feel sh!ttty, I should have pushed through, it was not that much further...

But this has been the theme of my training week. On Monday my big toe and my second toe on my right foot got into a fight and the big toe lost! Instead of just fixing my socks, shoes or feet I kept running for 8 miles on my treadmill and by the time I was done, the damage was done. This is gross but my second toe ripped off the skin on the side of my big toe. EWWWW, it was a mess so I have been using super duper bandaids all week to try to fix my toe situation. It is starting to feel somewhat better but it made for a painful week.

Then on Tuesday during my 4 mile run I forgot to hit my Garmin so I could not accurately track my distance. No biggie for some people I suppose but for me this throws me off, especially when I wake up at the crack of dawn to get my runs in before work, time is not to be wasted!

On Thursday I decided to really test my strength and did a very hilly route for 8 miles. I was pretty pleased with my performance until my toe felt trashed and my quads hurt for today's run, probably not the best idea for weeks in which my runs are long and I need my strength but on a positive note, I am hoping that challenging myself in this way will lead to a better race day.

So, the moral of the story is...this was not my week. But I am not giving up! Next week will be hard because mentally I will have to overcome all of the crap from this week. But I am still in it! When I walked home today for 2 miles since I went too long on the bike path, I had a lot of time to think. First my stinkin' thinkin' reared its ugly head and I started to question why I was even running a marathon, who likes running anyway??!! AND if I felt in pain now, I would surely be in pain on marathon day. But then I got over myself and felt proud that I woke up once again on a Saturday morning and did my thing. Nothing to be ashamed of. I may not have felt 100% but this week but I gave it 150%...and THAT's what's up!

Monday - 8M treadmill pace run, 6.6 mph
Tuesday - 4M, 3M run finished in 26:53, not sure about time on remaining mile
Wednesday - 4M, 7mph treadmill
Thursday - 8M, 72:28 hilly route outside
Friday - gym day
Saturday - 16M dismal run, 2:34:53
Sunday - off

  
  Member Comments About This Blog Post:

CWRISTON1 8/17/2014 12:24PM

    Hey Crystal,

Congrats on pushing through in the hard times. As runners, we get very caught up in being able to track everything, but that's because it helps us be able to understand our progress. To date, I've never seen anything stop you - you've been like a runaway freight train. Remember the Little Engine ......I think I can, I think I can....and remember that at the end his mantra was I thought I could, I thought I could....keep chugging along :-)

Carol

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MBSHAZZER 8/6/2014 4:38PM

    It's the hard weeks that prepare you for the big day! If you can push through it in training, you know you will be able to do it at the marathon! FWIW, I always found 16 mile runs to be hardest for some reason, much harder than 18+ mile runs.



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BUTTERFLY-1976 8/5/2014 4:05PM

    Sounds like a challenging week. I think all runners go though bad weeks...but the main thing...you didn't quit!!! You hung in there..sore toe & all..and thats what counts. You made it through a rough week..the next one will be a breeze. That's the joys of running. lol.
Hang in there!!!

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LIGHTNINGRUNNER 8/3/2014 7:19PM

    congrats for hanging in there.

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MARATHON Training WK6 & WK7 - Foam Rollin'

Sunday, July 27, 2014

I am getting so very bad at updating my training blogs here, not sure why but I am just getting lazy about it BUT on a positive note I have been consistent about my marathon training. My training run times have still not been stellar but I am chalking it up to the weather right now.

I went to my first session with a massage therapist named Luann, she is a magician I swear! Very informed individual who also happens to be an athlete herself. I cannot say enough kind things about this lady, she is on top of her crap and a genius! She worked out some issues with my left hip that I think was screwing up my leg area. She recommended seeing her about every other week but I think that it would be more realistic for me to commit to one time per month.

AND Luann finally made me a believer in foam rolling. I have never owned one and I have been running for awhile now. I was not sold on the apparatus because they have them at my gym and when I kinda rolled it over my body it seemed like a gigantic waste of time. Until Luann showed me some moves that made me hip to the foam rolling game. It actually looked pretty absurd how she showed me. After my massage she proceeded to put it on the floor and roll her body strategically over the roller. AH HA...what I learned was that although Luann looked rather silly rolling around on the floor that putting your body weight and rolling in certain ways actually does the trick. So, with that being said I went to WalMart, spent a whole $20 and purchased one. This thing is great! It even comes with a chart to specific exercises and I can FEEL it working...

whoulda thought?

On the eating front last week towards mid week I fell off the wagon pretty hard core. This would usually bother me but I know that I will be back in action and correct nutrition. I never fall off the wagon for too long, sometimes I think that I throw myself off the wagon for my sanity from time to time because dieting SUCKS and I do not care what anyone says about a lifestyle I want to truly eat crap...if I could get away with it, but I can't. Anyhow, I am hitching a ride back on the wagon...

Now the stats...

Week 6
Monday - 3M treadmill, 7mph
Tuesday - 7M treadmill, 6.8 mph
Wednesday - 7M outside, 63:30
Thursday - 3M outside, 27:27
Friday - gym day
Saturday - 14M outside, 2:07:13
Sunday - Off

Week 7
Monday - 3M treadmill, 7mph
Tuesday - 3M outside, 26:35
Wednesday - 10M outside, 1:29:02
Thursday - 7M pace treadmill, 6.6mph
Friday - 7M outside, 61:54
Saturday - gym day
Sunday - off

  
  Member Comments About This Blog Post:

BUTTERFLY-1976 7/31/2014 5:25PM

    I'm sooo happy to hear that Luann worked out for you. I totally believe in massages helping ease/sooth my beat up muscles. I go once a month...except for when I was close to marathon day..I went twice that month & again a few days after. As for the foam roller...I have a love/hate relationship with mine. lol

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MBSHAZZER 7/29/2014 4:34PM

    What??? No previous rolling?! It's a lifesaver. I cannot believe you've run 2 marathons without the benefit of the foam roller!

Something else that I discovered that I am spreading the gospel about.... tart cherry juice concentrate. Read this article and see if you are interested in implementing!

http://www.nom
eatathlete.com/tart-cherries-re
sults

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SASSYLJB 7/27/2014 6:39PM

    wow you are fast I am training for my first full in November, and dont come even close to the speed! pretty impressive. In fact I am at a 10 to 10:30 and am going to use the Galloway method for mine, from suggestions from a trainer! Best of luck you will be awesome with those times! I just want to complete mine in 5 hours!

emoticon emoticon

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MARATHON 3 Training WK(s) 3-5 (& 1/2ish) - Long Overdue UPDATE

Saturday, July 12, 2014

I have SO been MIA, but NOT slacking for sure! Here is a recap what's been going on in my world...

HOT WEATHER!
This marathon training has started off a bit rough, I have had all kinds of aches and pains and truly have not felt 100% thus far. I feel as though I am hacking it every single step of the way. I have a sneaking suspicion that I know the reason why - it's HOT!! I am seriously like a vampire and I am literally SCARED of the SUN! I wake up for my long runs when it's dark out, ONLY when it is dark out! Even then it's still not weather conducive to running very fast, my run times are slipping and I feel a failure! I know that this is in my head but half of running is mental so it's really effing with me right now...grrrr! It seems right now like a really silly idea to be running outside in these temps, and it's not even that hot this year! However, persevere...that's the name of the game and that's exactly what I NEED to do! Come marathon time when it is Fall and more reasonable to run, this will pay off *I hope* but right now it really sucks! Every Friday means going to bed REALLY early like a school girl in order to wake up to beat the sunrise. I'm telling ya - VAMPIRE style but I gotta do what I gotta do!

RUNNING - ACHES & PAINS
Not sure if this is the real thing or perhaps as a result of my fatigue from running in hot weather and also training for another marathon. My left shin hurts. So I wear the shin splint thingie. Then my left quad hurts. My right ankle hurts. And I am pretty sure that I have that plantar crap in my right heel! BLAH, blah, blah! I am starting to believe that I am a hypochondriac! GRRR! I HATE pain! Not sure if this is normal or part of the mental game thing. I am pushing through it...I have solutions though...

SPORTS MESSAGE!
Yup! First time ever, I called last week and scheduled a sports massage for THIS Friday with a lady who is a triathlete, perhaps she can share some ideas about exercises that may help with my ailments. I am really excited about this! NOT as excited about the price tag but I am hoping that a good rub down (it's sounds so BAD to say that!) will assist with muscle fatigue which I suspect is an issue right now

NEW SNEAKS!
SO, I have been a BAD, bad girl! I have been running with the same sneakers for which I began my LAST marathon training! WAY stupido! They say that sneakers should last up to 500 miles...I def think actually I KNOW that I have run more than THAT! So, yesterday I went to my running store and got my new sneaks - I went back to the Brooks Gycerin series 12, awesome shoe! They feel way light and I *think* or perhaps it is wishful thinking that using my last sneakers for so long may have caused some of my aches and pains...we shall see...

VACATION
Now the BIG news! I JUST came back from a beautiful relaxing 7 day vaca in the Dominican Republic last week! AH, it was so awesome that I will share some pics at the end of the blog! OH, on the fitness front, I actually - even though I scheduled specifically a "break" in my marathon plan - I RAN outside in the DR! It was interesting to say the least! I only ran 3 miles 2 times outside BUT each time it was quite interesting! I saw horses, really quiet roads, a jungle and a man with a machete (it sounds WAY more dramatic - the man was simply cutting down coconuts from a tree)...true story!! OH, but I fell two times on one of my runs and scraped my both of my knees like a ten year old pretty bad. Both my knees were bleeding horribly and I looked like a MESS! BUT I did it and lived to tell the story...AND it put this hot weather thing in perspective for me because you ain't seen hot weather before until you run in the DR mid morning in June/July...rough!

NUTRITION
Needless to say, vacation through a wrench in my overall "healthy lifestyle" I was back on the wagon as soon a I got BACK from vacation and beforehand I was very good. BUT I still feel a bit fluffy after going away and throwing caution to the wind with my diet. I exercised religiously though when I was away but you know that they always say that you cannot out exercise a bad diet...consistency is the name of the game as we speak...

MARATHON TRAINING
YES, because that is the title of this blog...here are the stats...

WK 3
Monday - 5M pace run treadmill, 6.6mph
Tuesday - 3M, 25:25 outside
Wednesday - 3M treadmill, 7mph
Thursday - 5M treadmill, 6.6mph
Friday - off
Saturday - 6M, outside, 55:20
Sunday - off

WK 4
Monday - 6M pace treadmill, 6.6mph
Tuesday - 11M outside, 1:37:12
Wednesday - 6M treadmill, 6mph
Thursday - off
Friday - 3M outside - DR! 27:07
Saturday - cross train
Sunday - off

WK ish - vacation week - BONUS!
7/1/14 - 3M in the DR! 29:39, the day of the MANY falls! and a machete...
7/3/14 - gym treadmill, 6mph, 3M
7/5/14 - upon my return stateside...10M, 1:30:21
One other day of cross training besides...

WK5
Monday - 3M, 7mph treadmill
Tuesday - 6M outside, 53:46
Wednesday - 6M pace run, treadmill, 6.6mph
Thursday - 3M outside, 27:44
Friday - gym day
Saturday - TODAY 13M @ 0500 #ROCKSTAR 1:57:57
Sunday - tomorrow OFF!!


This was after DR running adventure - 3 mile trip numero uno! I was dripping in sweat and I am making a goofy face BUT arguably let's just appreciate for a moment that I was on VACATION and still sweated out 3M in tropical weather!


Me & DH!


Just me


Paradise!


I love palm trees!

  
  Member Comments About This Blog Post:

LIGHTNINGRUNNER 7/21/2014 6:37PM

    sounds like you are doing great.

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BUTTERFLY-1976 7/17/2014 5:24PM

    Oh the things we do for training. Lol. It'll all pay off when the temps cool down abit.
Yay for the sports massage!!! I hope you liked it.
Good for you & continuing your training while on holidays..Booo on your wipe out thou.
Love the pictures..thank you for sharing :)

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MBSHAZZER 7/14/2014 3:50PM

    Vacay looks AWESOME! You and your hubby are too cute! I hear you on the heat... I am used to it b/c I live in a year round HOT climate (you should hear me complain during the one week in the winter when it gets below 70*F here!), but I know it cam be a HUGE adjustment. Just think though... you will reap all the benefit of the hot weather training once the temps dip in a few months.

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Marathon 3 Training WK1 & WK2 - A ROCKY Start

Tuesday, June 17, 2014

And NO by Rocky I do not mean like Sylvester Stone, Rocky Balboa start, I mean that getting back to training for my next marathon is not leaving me with the warm and fuzzies. However, happy to report that I am pushing through. I have had quad pain since the end of my training with my last marathon. I have been stretching and icing but for the first and second week of retraining, things were not going so swell. It was quite iritating to say the least. However, I did figure out this week by using my good ol' calf sleeve and most likely my left calf was probably what was aggravating my quad. For the record I think I am getting old. These aches and pains are annoying me!

The weather conditions are beginning to get hotter and hotter which is making outdoor running a bit on the unpleassant side - NO actually A LOT on the unpleasant side. But this may be a benefit to me during my training during the summer months because once the weather start to cool down with Fall temps, running will be a glorious experience - well a girl can dream anyway! In the mean time I just have to swallow the fact that my run times are going to be slower and lots of fluids will be needed to get through it and OH I must get up at the butt crack of dawn to avoid the sun like the plague.

My nutrition has fallen back in line after my marathon. The week after the marathon was hard but afterward I snapped right back in line especially since next week I leave for my tropical vacation - WOOHOO! Gotta look right in my bathing suit!

I have been pretty much an absentee on Spark for the last couple of weeks, not sure why but I do not like it when I get through this phase, when I start to not come around these parts, my nutrition falls off, accountability is gone and my workouts become lax. Also - I feel as though sometimes that other Sparkers have goals of losing more weight than I do and so their goals are different than my own. Hard to find similar Sparkers with like goals that actually participate in the website and not just for a few days/weeks. I used to make a goal of reaching out to new Sparkers and making new Sparkfriends or at least commenting on different pages, but lately I have not really spent that time doing it, that must change.

Anyhow, here are the stats...

WK1 Marathon 3 Training
Monday - 3M treadmill, 7mph
Tuesday - 5M outside, 43:17 not too bad
Wednesday - 5M pace run, treadmill, 6.6mph
Thursday - 3M outside, 26:24
Friday - gym day, all strength training, sore the next day
Saturday - slept too late, sun was beating down, 1:12:36
Sunday - OFF

WK2 Marathon 3 Training
Monday - 3M treadmill, 7mph
Tuesday - 5M outside, 44:06
Wednesday - 5M treadmill, 7mph
Thursday - 3M outside, 26:24
Friday - Off, unintentionally but oh so tired!
Saturday - 9M outside, 1:19:25 much better!
Sunday - Off

  
  Member Comments About This Blog Post:

MARGARITTM 6/19/2014 7:04AM

    Sounds like you are on track to me! Marathon training is hard - just push through.



Great start!

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LIGHTNINGRUNNER 6/18/2014 8:20PM

    You will survive

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BUTTERFLY-1976 6/17/2014 11:33PM

    WooHoo...Vacation!! You definatly deserve it!! emoticon

Ohhh the joys of getting older. lol. It's something I struggle with everyday...in my head I'm young...then I go for a run & realize..nope not that young anymore. sniff, sniff. lol.

Glad to hear your back on track and training for your 3rd full. That's awesome news.
Training in the summer will be a challenge...stay hydrated & try to enjoy it. Can't wait to read about your journey to #3.

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MBSHAZZER 6/17/2014 2:18PM

    Great to hear you are back on track! And yes, the hot weather training will be a BIG boost come fall! Enjoy!

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