Training recap week of 4/20 (Pixie Dust Challenge Week 16)

I am at a little bit of a loss at what to do with my training schedule - at least in regards to speed work (I still need to do my progression runs).  I had it build around Tinker Bell, even though I wasn't planning on racing it.  But then I went and PR'd during Raleigh which has thrown me off.

I don't think I need to do as intense speed work as I was originally planning for these last couple of weeks.  I don't want to burn out before marathon training starts as I am starting to think I will try and race it (nothing is set in stone though).  I still want to do some as I don't want to lose the speed... but I probably don't need to do it.

So this week, I decreased my planned speed and didn't push the pace quite as much.  Felt good though, which is always nice!

This week also included my final progression run before the Pixie Dust Challenge and it went really well.  The 12 mile run on Sunday started a little rough - I was tight and stiff for the first two miles, but once I loosened up, felt really strong.  Think I am ready for Tink weekend!

I've really been slacking on cross training these past couple of weeks.  I gave myself permission the week after Raleigh, but I had no excuse this week.  I know all the core work I did helped with the PR so I need to get back into it.

Monday
Scheduled: Rest
Actual: Rest
Cross Training: Tone It Up Beach Bombshell , Sleek Arms Day 15

Tuesday
Scheduled: 4 miles easy
Actual: 4.18 mi, 41:57, 10:03 pace

Wednesday
Scheduled: Speedwork - 4 x 0.5 miles @ 10K pace (with 0.5 mi recovery) + WU and CD
Total miles: 5.61
Paces: 8:05, 8:09, 7:59, 8:08

Thursday
Scheduled: Rest
Actual: Rest
Cross Training: Refine Method

Friday
Scheduled: 2 miles easy
Actual: 2.00, 19:34, 9;46 pace

Saturday
Scheduled: 5 miles easy
Actual: 5.01 mi, 47:16, 9:26 pace 

Sunday
Scheduled: 12 miles long run
Actual: 12.05, 1:52:16, 9:19 pace

Total miles: 28.84

Total April miles: 101.97

Miles until goal (1,250): 879.90
Cross Training: 2/4

Training recap week of 3/2 (Pixie Dust Challenge Week 9)

This week makes the half way point of Tink training - only 9 weeks to go!  I have a couple of races before then (Hot Chocolate 15K and RnR Raleigh Half), but I am focusing on my training on Tink.  While I was definitely prepared for Glass Slipper Challenge, I wasn't as prepared as I could have been.  I honestly didn't do a lot of back to back build runs (short run day 1, long run day 2) but did the opposite (long day 1, short day 2).  While I had plenty of miles, GSC really wiped me out.  I'm also doing the 5K at Tink Weekend and factoring in a cross country flight... it could really wipe me out.  And I definitely don't want that to happen.

I do pace leading for Team in Training which is a main reason I did my long runs on Day 1.  I love leading those folks and it's always better to have people to run with in the winter (and especially this winter!).  But fortunately, this past Saturday was our last practice - their race is this upcoming weekend.  Now that it is over, I'll be able to do better about my progression runs.  I'm also going to be adding a 3rd day in occasionally to simulate the 5K.

This week, I did something different with cross training.  I'm doing the 14 Day Yoga Shred Challenge on doyouyoga.com.  It's only 10 minutes a day with a different focus each day (arms, abs, etc).  I am not a huge yoga person, but it's not typical yoga and halfway through, I'm really liking it.  It's a nice change up and does challenge me.

Monday
Scheduled: Rest
Actual: Rest
Cross Training: Yoga Shred Day 1

Tuesday
Scheduled: 4 miles easy
Actual: 3.00, 33:14, 11:04 pace
Cross Training: Yoga Shred Day 2

It had snowed all afternoon on Tuesday but I tried to get my run in anyway.  Was only able to get 3 miles in as it literally hailing during it. 

Wednesday
Scheduled: Speedwork - 4 x 0.5 miles at 10K pace (7:50 pace)
Total miles: 5.5 miles
Paces: 7:48, 7:52, 7:45, 7:34
Cross Training: Yoga Shred Day 3

Thursday
Scheduled: Rest
Actual: Rest
Cross Training: Yoga Shred Day 4

Friday
Scheduled: 1 mile easy
Actual: 1.04, 10:56, 10:32 pace
Cross Training: Yoga Shred Day 5

Saturday
Scheduled: 8 miles long run
Actual: 8.55 mi, 1:24:08, 9:51
Cross Training: Yoga Shred Day 6

Sunday
Scheduled: 3 miles easy
Actual: 3.00 mi, 29:39, 9:53 pace
Cross Training: Yoga Shred Day 7

Total miles: 21.09

Total March miles: 25.09

Miles until goal (1,250): 1,059.15
Cross Training: 7/4

How did everyone's week go?

Training recap week of 2/23 (Pixie Dust Challenge Week 8)

Skipping 2 on Tuesday this week to get caught up on recaps!  This week did not go as planned.  I came back from Princess completely wiped - struggled to get through my run on Wednesday.  I cut the run short because I was just completely exhausted.  And Thursday, I had a work event that prevented me from doing my run.  I made up some of my miles over the weekend, but it was definitely a down week.

I also didn't get any cross training workouts in, but will do better this week!

Monday
Scheduled: Rest
Actual: Rest

Tuesday
Scheduled: 4 miles easy
Actual: Rest

Wednesday
Scheduled: 6 miles easy
Actual: 3.94 mi, 40:23, 10:15 pace

Thursday
Scheduled: 4 miles easy
Actual: Rest

Friday
Scheduled: Rest
Actual: Rest

Saturday
Scheduled: 6 miles long run
Actual: 10.58 mi, 1:44:29, 9:53

Sunday
Scheduled: Cross Training
Actual: 4.00 mi, 37:43, 9:25 pace

Total miles: 18.52

Total February miles: 88.72
Total March miles: 4.00

Miles until goal (1,250): 1,080.24
Cross Training: 0/4

Training recap week of 2/16 (Pixie Dust Challenge Week 7)

Hello!  I'm alive!  Sorry for the bit of radio silence, just needed to recover from Princess Weekend.  We had so much fun (lots of post recaps coming!) but I definitely came back exhausted and needed some time to recover.  This puts me 2 training recaps behind, so let's get those out of the way first. 

This week was pretty good.  I missed a run because I was behind in packing for Florida, but got my 4 days of cross training in!

Monday
Scheduled: Rest
Actual: Rest
Cross training: Pink Flamingo Workout (Tone It Up)

Tuesday
Scheduled: 4 miles easy
Actual: 4.02 miles, 38:58, 9:42 pace
Cross training: Bikini Arms (Tone It Up)

Wednesday
Scheduled: Speedwork - 2 x Harlem Hill @ 10K pace (7:50)
Actual: 3.1 miles total
Paces: 8:24, 8:10
Cross training: Thailand Tush and Daisy Duke Workout (Tone It Up)

I cut this speedwork a little to save my legs for the weekend.

Thursday
Scheduled: 3 miles easy
Actual: Rest
Cross Training: Sleek and Slender Abs

Friday
Scheduled: Rest
Actual: Rest

Saturday
Scheduled: Princess 10K
Actual: 6.32 miles, 1:18:20, 12:24 pace

I ran the 10K with my sister-in-law (her first!) and was happy to run it at her pace.  Recap coming soon!

Sunday
Scheduled: Princess Half Marathon
Actual: 13.4 miles, 2:16:18, 10:11 pace

Another great Princess Half in the books!

Total miles: 26.84

Total February miles: 74.20

Miles until goal (1,250): 1,098.75
Cross Training: 4/4

Training recap week of 2/9 (Pixie Dust Challenge Week 6)

To say I'm over this winter would be understating it.  I am beyond sick of the cold and wind.  Luckily, we haven't been getting snow like Boston, but the temperatures have been brutal.  I am over not being able to feel my fingers and toes on runs.  Thank god for hand and toe warmers!

Fortunately, this upcoming weekend is Princess and I'll be heading to sunny Florida soon.  I am really excited to be in warmth and sunshine. 

Another good week for me with cross training.  I can definitely feel myself getting stronger!

Monday
Scheduled: Rest
Actual: Rest
Cross training: 35 minutes elliptical and 3 Ab Moves (Tone It Up)

Tuesday
Scheduled: 3 miles easy
Actual: 3.00 miles, 28:59, 9:40 pace
Cross training: 3 Moves for Upper Back and Sleek and Slender Abs (Tone It Up)

Wednesday
Scheduled: Speedwork - 3 x 0.5 mi @ 10K pace (7:50)
Actual: 5.03 miles total
Paces: 7:57, 7:48, 7:40
Cross training: Best Ab Routine (Tone It Up)

Thursday
Scheduled: 3 miles easy
Actual: 3.17 miles, 31:25, 9:54 pace

Friday
Scheduled: Rest
Actual: Rest

Saturday
Scheduled: 13 mile long run
Actual: 12.02 miles, 1:53:34, 9:27 pace

Sunday
Scheduled: Cross Training
Actual: Cross training - Refine Method

Total miles: 23.22

Total February miles: 47.36

Miles until goal (1,250): 1,125.59
Cross Training: 4/4

Oiselle Takes Refine

As I mentioned in my training recap from the week of 1/19, I was able to take part in a Oiselle Team + Flock Refine class.  Dori, a fellow Oiselle Flock member organized a class for us at Refine's new West Village location.

Our class was taught by Brynn, who created and founded Refine.  I'd taken a couple of Refine classes two years ago, but didn't stick with it.  It had been a while (obviously) and I had forgotten how difficult they are!  The class is structured as a unique mashup between a HIIT workout, TRX and a personal trainer session.

The format uses a weighted pulley system for resistance training, kettlebells, straps and medicine balls.  You also do a lot of body weight exercises - squats, lunges and pushups.

The class is small so you do get personal attention.  Brynn walked throughout the studio for the whole class, correcting form (if needed) or working with you to get the most out of the exercise.

You might not feel sore right away, but oh man, I was sore for 2 days after both classes!

As you might remember, doing more cross training was one of my New Year goals, so Refine classes align perfectly with that goal.  I've already bought a 10 class pack and am looking forward to getting stronger!

And what is a blog post without pictures?  Luckily, Dori was nice enough to document the class so you get to see some of the moves!  And since it was a Oiselle class, be prepared for lots of #FlyStyle.

Matching Flock members looking fly in grey pre-class

Lunges with Kettlebells.  That's Brynn in the orange top helping with form (and me on the left side).

Medicine ball throws.  Great way to release stress!

Bridges.  Oh so many bridges.

Toe taps on the medicine balls

Bicep curls on the pulley system

And of course, side planks for core!

Oiselle Takes Refine!

 Of course, we followed class with brunch in the neighborhood.  It was a great way to get know some more Flock members and spend a Saturday afternoon!

If you are in NYC and looking for a good cross training class to add to your schedule, I highly recommend checking out Refine!

Training recap week of 1/19 (Pixie Dust Challenge Week 3)

Happy Monday everyone!  Hope you all had a good weekend!  This was a good and a bad week for me.  I missed my long run over on Saturday due to weather and though I debated making it up on Sunday, I felt like sleeping it.  It was my birthday after all :)

I did really good with cross training this week, getting in 6 workouts!  Saturday, Dori had organized a Refine class for the NYC area Oiselle Flock members.  I did them a couple of years ago and they are great workouts.  I'd love to incorporate them more often into my schedule because man, am I sore today!

Monday
Scheduled: Rest
Actual: Rest
Cross training: Love Your Total Body (Tone It Up)

Tuesday
Scheduled: 3 miles easy
Actual: 3.00 miles, 29:24, 9:50 pace
Cross training: Love Your Arms and Abs (Tone It Up)

Wednesday
Scheduled: 5 miles easy
Actual: 5.00 miles, 47:46, 9:33 pace
Cross training: Love Your Booty and Malibooty Routine (Tone It Up)

Thursday
Scheduled: 3 miles easy
Actual: 3.05 miles, 30:17, 9:55 pace
Cross training: Love Your Abs (Tone It Up)

Friday
Scheduled: Rest
Actual: Rest
Cross training: Love Your Body with HIIT and Love Your Arms (Tone It Up)

Saturday
Scheduled: 6 mile long run
Actual: Rest
Cross training: Refine Method class

It was snowing/icing today, so for safety's sake, I skipped this run.

Sunday
Scheduled: 2 miles easy
Actual: 3.2 mi, 31:08, 9:44 pace

3.2 miles in honor of my 32nd birthday!

Total miles: 14.25

Total January miles: 57.92

Miles until goal (1,250): 1,192.08
Cross Training: 6/4

Training recap week of 12/29 (Disney Half Week 6)

It's hard to believe that at this time last year, I was heading into my final week of Dopey training.  It feels like it was both a lifetime ago and yesterday.  I remember the feeling of running that marathon completely.  I also feel like it was FOR-EVER ago.  How is that possible?

I will say, I am very happy to just be running the half this Saturday.  I loved experiencing Dopey, but I also loved not having the stress of training for it over Christmas.

This past week was not a great week.  After being home for Christmas, I came back and got a horrible cold.  I know exactly who gave it to me - my youngest niece (love the girl but she is like a germ dispenser).  I got my runs in, but cut back on the mileage in order to allow myself to recover.  By Saturday, I was 95% back to my regular self!

And since one of my goals in 2015 was to do more cross training (aiming for 4x a week), I am going to be including those workouts in my recaps!

Monday
Scheduled: Rest
Actual: Rest

Tuesday
Scheduled: 4 miles easy
Actual: 4.0 mi, 38:10, 9:33 pace

Wednesday
Scheduled: Speedwork - 6 x 0.5 mi @ 10K pace with 2 min jog recovery (7:50-8:00)
Actual: 2.37 mi, 23:53, 10:04 pace
Cross training: 2 x Quickie Workout (Tone It Up)

Thursday
Scheduled: 4 miles easy
Actual: 3.0 mi, 28:35, 9:31 pace
Cross training: Love Your Body Yoga (Tone It Up)

Friday
Scheduled: Rest
Actual: Rest
Cross training: Love Your Body, 2 (Tone It Up)

Saturday
Scheduled: 8 miles long run
Actual: 8.17 mi, 1:19:26, 9:44 pace
Cross training: Love Your Abs (Tone It Up)

Sunday
Scheduled: Rest
Actual: Rest

Total miles: 17.54

Total December miles: 91.88
Total January miles: 11.17

Miles until goal (1,250): 1,238.83 (I almost just wrote 'a lot' because it does sound like so much right now!)

Anyone out there doing Dopey?  How are you feeling?

Good luck!

2015 Goals!

Happy New Year everyone!  2014 turned out to be a pretty good year for me and I'm excited to see what 2015 brings.  Since it's the start of a new year, it's time to set some new goals.

So without further ado, here are my goals for 2015.  Some goals are aggressive (it helps to dream!) and some are realistic.  I think having a mix is a good start!

PR in the Half Marathon
This past year brought me a new half marathon PR (by almost 2 minutes) and I want to PR again.  My current half marathon PR is 1:50:04 and I'd really like to get under 1:50.  It's going to be a lot of work, but nothing worthwhile is easy.

Check 5 more states off my list
I am on track to complete this challenge but can't slack off!  I already have registered for races in two more states - North Carolina (Rock n Roll Raleigh) and Washington (Rock n Roll Seattle).  I signed up for the 3 pack Tour Pass so I have one Rock n Roll race to pick still.  Definitely plan on doing another state there.  I also have a 4th state in mind, so that just leaves 1 state let to plan.  Any suggestions?

Run a marathon
Honestly, I almost put race a marathon, but I have no idea how I am going to feel by the time my marathon comes around (I have an idea for one in the Fall).  2014 was full of lots of races and running and while I'm doing my best to take the off season easy, I can't be 100% sure I won't be burnt out by the fall.  I might decide to race it come fall, but I at least want to plan on running a marathon.

Run 1,250 total miles
Similar to last year, I want to set a mileage goal.  I am choosing the same number as last year as I think it's achievable, but still a challenge.

Cross train more often
Last year, I made some pretty lofty goals for core work and didn't do any of them.  This year, I also want to work on my cross training (including core work) as I know it will help my running in the long term.  Since I know it's not reasonable to say I am going to do it everyday (seriously, what was I thinking? I knew that wouldn't happen), I am going to try and do it 4x a week.  I'm going to be using the toning workouts from Tone It Up.  I've done some of their workouts before and they are really good.  I don't need the cardio as I get that from running, but really want to useful and easy to do at home.

Work on mental strength
This one is much harder to quantify when reviewing, but I this is something I want to work on.  I have trouble pushing through mentally when the run gets tough.  The only way to get faster is to push through the pain (not injury pain, just working hard pain - if that makes sense).  I have gotten a lot stronger in this area in the last 2 years (training for Dopey was a giant mental exercise!) but I know it's something that I can continue to work on.

Those are my fitness goals for 2015.  I also have some personal goals I am working on, but I am keeping those to me as they are quite personal.

What are your goals for 2015?

Is it Spring yet?

Happy Wednesday everyone!  Depending on where you live, you may already have gotten or will be getting soon some kind of massive snow storm (basically the entire East Coast).  It hasn't started snowing in New York yet, but I know it will.  Is it spring yet?  I am so ready for spring.  Any who...

I'm back from another successful Disney trip!  I had such a great time at the Princess Half Marathon weekend and a great trip with my mom.  A full race report will be coming soon, I promise.  I've been back a week and am getting back into the swing of things.

While I had a great time at the race, it was by no means a PR for me.  Yes, I did stop and take pictures everywhere which affected my time, but even if I hadn't, I was no where in PR shape.  I knew I had been half-a**ing my workouts for a while now, but this race really hit home for me that I am not in the best of running shape.

So this week, I am stepping up my running workouts.  Going to start doing speedwork again and really focusing on cross training.  On the cross training side, I took a Refine class this weekend.  I'm not really sure how to explain a Refine class.  It's kind of like TRX.  You use a pulley system attached to a wall and kettle bells and other items for an hour of interval training.  Think lots of squats and lunges and the like.  It might not be everyone's cup of tea, but I have to say I really enjoyed it.  So much I am going to try and go once a week (I'd like to go more, but it's not that cheap and I am not made of money).  I was definitely sore on Monday!

And in terms of running, I am going to start adding speedwork (starting slowly since it's been so long since I have done it) with a 'B' goal race of Flying Pigs in May and then continue to build on the base I have been building with some more intense speedwork with a 'A' race sometime in the fall (not sure what that will be).  I am using a race plan for Flying Pigs I found through Nike and am doing some research for a race plan for the  all.

It's not going to be easy, my speed is definitely off.  But for the first time in a long time, I am excited to run again.  Might be because it is starting to get warmer or because I didn't do speedwork for a while that I am excited, but I am glad I am.  I even got up this morning for an easy run before work.  I haven't done that in so long (in all honestly, I actually can't remember the last time I got up and ran before work).  It felt awesome and I am excited to get back into the habit.

Tell me, how do you get motivated to run?

Update

So I know its been a while since I've posted...my un-motivated week continued into the weekend. I decided not to do a long run at all. I was feeling sick again and just wanted to rest. I think it was a good idea. I was much more ready to workout this week because of it. On Monday I did some solid cross training at the gym. Then on Tuesday, I worked out with the Terrier for a run workout. We did drills and a 60 minute base run. Coach Josh talked about our long runs and doing them. He said unless we're sick there's no excuse. Yea, yea. Thanks Josh :)

Then on Wednesday, I did more cross training (elliptical and bike), plus some BOSU trainer work focusing on abs and inner thighs and some additional abs work (planks, ball situps, etc). I really enjoy doing stuff on the BOSU trainer - I feel like it really makes you work. Don't know what a BOSU trainer is? It's like half a balance call with a plank on it (don't think that really described it, lol, so here's a picture:

Thursdays are usually Terrier swim nights, but the pool was closed this week for cleaning, so we had a dryland swim clinic - exercises to do to strengthing shoulders. Was good. Tonight I have my JackRabbit swim class so I'll still get some pool time in.

This weekend is St. Paddy's day (ok, so its actually Monday, but we're celebrating this weekend). Because I know I am going to be hungover on Sunday and won't get a run in, I'm going to force myself to get up tomorrow morning and do a run. It's going to be hard, but I have to do it. If I don't, all I'll hear in my head in a small voice is Coach Josh telling me to run!

Crappy Weather in NY

So this weekends plans got derailed a bit by the crappy weather. The Snowflake 4M was changed to a "fun run" because of the snow. I choose not to run it. It was gross out and I (selfishly) wanted to sleep in. Instead, I went to the gym and did some cross training.

Sunday morning is the Terrier Team run, which I also choose not to do. I woke up and was all for it, until I realized it was only 21 degrees outside. I love to run, but I like not to freeze more. Instead I went on Sunday afternoon when the weather was more favorable (40 degrees).

And today, it is raining out. I was going to try and get a workout in CP in, but unless its like 80+ degrees out, I don't like to run in the rain. Instead, I'll go to the gym and do a hill workout on the treadmill.

Back to training...

Now that Disney is done and all the fun things of posting (pictures!) and medals are done, its back to some solid training.

I was good this last week - got a good cross training workout in on Saturday, a run in on Sunday, another cross training workout on Monday and a speed workout last night. Feeling good :)

Started swim lessons last Friday. I'm taking Swim I with JackRabbit (my running/tri store). Its been good so far - all about form and efficiency (something I am going to need if I plan on swimming 1.2 miles!). The first class went well; worked on form in the water and breathing. It amazed me during the class how much of my swim team training came back to me as I did laps. I really did feel very comfortable in the water and felt that I understood the drills we were working on and how to swim better. Very excited for that fact! Our instructor even gives us stuff to work on during the week, so I am going to go for a swim tomorrow morning before work and practice.

Holiday 4M

Ran the Holiday 4M this Saturday - and it was cold! Had a pretty good race - ran it in 35:28 for a pace of 8:52. Saw Ramon and a bunch of the coaches and TNTer's which is always nice!

Did some good cross training on Sunday and Monday, felt good. Can't go to Niketown tonight b/c I have a work thing today. But brought my stuff to go to the gym and do my own speed workout afterwards.

Disney is in less then 3 weeks!!!! I am so excited!

Last week

Last week I was not very good about my training, despite my best intentions. Lots of Holiday parties for work and it messed my schedule up. Went to the gym last night and had a solid cross-training workout: ellipitcal, arms, legs and stretching. Going to NIKEtown tonight to go running with the group.

Weekend run

Did the NYRR Hot Chocolate 15k this weekend (that's 9.3 miles) as my training run. As this was my first long run since Philadelphia, I decided to take it nice and slow. Ran at a 9:55 pace - stopped for water and walked (I really took it slow). Took my legs a long time to loosen up, apparently they were resisting this whole running thing (I don't know why, its not like I ran 2 marathons within 6 weeks or anything - haha). Also, I forgot to bring a gu with me, so I didn't take anything during it, which never helps. Anyways, getting back into a solid training schedule this week with some cross training tonight.

Also, just registered for the NJ Half Marathon - figured if I can do 2 laps of the thing, one will be a piece of cake!

Still sore

Haven't been able to run / train at all this week following cross training. Coach Michael really worked us this week. My legs are still sore and its 2 days later. Stairs hurt. Moving hurts.

Thanks Michael!

Ouch...

So last night was "X-Training 102" or in other words, Coach Michael gets to torture us. It was a good workout, I'm not going to lie, but OUCH. We did jumping drills, sprints, races, squats, lunges, pushups, planks, mountain climbers and more. I am definitely sore today. I was going to get up and go for a run this morning. But my body was still achy, so I decided it was probably better to sleep and recover.

Saturday Long Run

The hot and humid weather continues. During Saturday's long run, it was 75 degrees with 92% humidity. I have never sweated so much in my life. Did 14 miles, which was one less then my goal, but I would have died if I did the last mile, so I cut it short. Talked to the coaches and they said that was a wise decision. Running when your body can't handle it requires a longer recovery time and does more damage then good.
Got up early this morning and did some cross training exercises. Squates, lunges, pushups and ab work. Starting the week off right.

Back into the swing of things...back from Florida and ready to get back into training. Feeling a little behind, but nothing I can't catch up on. Hoping to get in some cross-training tonight.

This weekend we will be running the Naples - NYC Park to Park 10k. Should be a good run. Let's hope its not to hot!