Monday, February 10, 2014

Boston Training: The Turning Point

Short and sweet version: I feel REALLY good after this week. Mentally and physically I am getting closer to where I would like to be. As much as I am 'over winter' I know that come spring I am really going to be ready to let loose.
Rocking a calf sleeve under capris (yes I'm a nerd), 10 mile tempo run (with 2x2 mile at HMP)
Treadmill & Olympics makes the time go by quicker, and definitely hit the hot tub a few times after workouts this week! 
Quick Run-Down
Monday: 4.5 Mile Treadmill Run (8:21 pace)
Tuesday: 10 Mile Tempo Run Outside [2x2 miles], 20 Minutes Core Work
Wednesday: 55 Minutes Strength Training/Physical Therapy with Trainer
Thursday: 7.07 Treadmill miles (8:30 pace)
Friday: REST
Saturday: 2.37 mile warm-up (8:27 pace), 8 mile race (6:53 pace), 5 mile cool-down (8:39 pace)
Sunday: 7.07 Treadmill miles (8:30 pace), 45 Minutes Strength training

Total Running Miles: 44.1 miles
Total Cross training time: 120 Minutes


I could sit here and analyze every little piece of this week, but it all comes down to the fact that this was my turning point. Yes, I have technically been 'training' for Boston for a few weeks now. This week was different, especially coming off some less than stellar weeks (i.e. bad race, fall down stairs, etc.).

44 miles isn't huge, and it's not where I was planning on being at this point in training. But those were 44 SOLID training miles. I focused on hitting EASY paces when needed, cranking up and getting that 10 mile tempo run in (with 2x2 mile at half marathon pace), and nailing a race for that confidence boost. I finally don't feel ridiculously behind everyone else training for Boston. I started later than most to give myself down time after CIM, but it's slowly starting to come together.

This week I also started working with a trainer (who is also a Physical Therapist assistant), she is going to be a HUGE help for me. Yes I am a certified personal trainer, but NO I don't know everything and I am well aware I could benefit from this. I'm only going to be working with her a few sessions but she is helping me make a good routine to work on my weaknesses. Something I have come to realize is that I have incredibly weak ankles. There were multiple times in the fall I struggled with them, left ankle pain training for Wineglass, and right Achilles problems leading up to CIM. My right ankle, shin and Achilles have been giving my grief the last few weeks. I'm working really hard to build strength and stability because it's incredibly important(especially for injury prevention), and being diligent about icing/stretching/rolling.

As for my goals for the week, I hit some but missed the mark on others. I'm not overly disappointed about this, simply because I am finishing this week feeling happier and stronger. My sleep is starting to get a little better (read: I am finally averaging over 4 hours a night instead of the 2.5-3 hours I was getting). Hopefully this will continue to increase, which will make morning workouts MUCH more manageable. As for getting outside for my runs, I was outside twice and well....that's pretty darn good considering this weather!

Goals for this week...
1. 3 Morning workouts
2. 3 Non-running cardio sessions (Hopefully the bike, let's see if my tailbone cooperates)
3. 3 Strength Training workouts

This week is a really good week for me to push myself. After this past week being a solid training week, and knowing I don't have a race this week....perfect time to turn up the dial! No I am not cranking up my miles a ton, but by adding some miles, as well as adding biking back in (maybe swimming too?), and being good about doing my strength and stability training... I can get myself back on track to where I want to be.

I know we are ALL sick of winter,
 so tell me what you are most looking forward to about spring!

How is your training going?

37 comments:

  1. I am looking forward to being able to get back outside...'cause unlike you I just can't run outside in this weather this winter...

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    1. Believe me it takes WORK for me to get outside (or enough frustration with being inside that I just go out there). Spring is coming.... I hope.

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  2. So happy that you feel you're turning a new page with your training. And being smart throughout letting your body recover from CIM and the fall.

    It's going to be in upper 20s here this weekend:: bust out the shorts ;)

    I'm most looking forward to being able to wear sundresses, flip flops, and basically just not having to pile on 8 layers.

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    1. Bust out the shorts is right!

      Yeah the lack of layers is something I am definitely looking forward to!

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  3. I'm glad you had a good training week! You definitely got some quality runs in and I think 44 miles is a lot considering how often you cross train AND that you were coming back from the fall. I hope you have a great week of workouts this week too and get all your morning workouts in too, that can be tough.

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    1. Thanks Amy Lauren! Congrats again on your recent 5k PR!

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  4. Looking forward to spring for the warmer temps and seeing the trees start to get buds and bloom.

    Would you mind sharing what exercises that your trainer will have you doing to strengthen your ankles?

    Sounds like you had a good week of training and a dip in a hot tub sounds nice right now since I am freezing at work.

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    1. I agree on seeing spring outside too, less depressing! Hopefully a few more weeks!

      I will probably do a post to share the exercises, a few people have asked so far!

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  5. You just amaze me Laura! I love your positive attitude! And I know you are going to ROCK Boston!

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    1. Awe thanks Mindy! Helps to have awesome people like you around!

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  6. I'm really happy you are starting to feel like yourself and so positive. This was a great week and only one more full week and we are reunited! Time for a countdown!?

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    1. You make it sound like I don't already have a countdown. Girl, I have had a countdown widget on my phone for weeks!

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  7. Love that you are feeling better and stronger :) Sleep is so important, so I'm happy to read you are getting more hours in.

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    1. Thanks Kiersten, still not where I want to be but closer than I was!

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  8. Great job on a solid week. Training is coming together very slowly for me but that's ok. I'm ready for warmer weather. ready to wear shorts and a thin long sleeved shirt.

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    1. Definitely ready for shorts and long sleeve, that is my FAVORITE running weather! What races do you have this year Natalie!?

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  9. So happy that you had a great week. Woohoo!

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  10. Looking great, girl!!!!!

    Question, does your garmin give you current pace? If so, what is the name of the model? I just love it!

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    1. Thanks!!

      My garmin is the 405 (they don't make it anymore but I think you can get it refurbished). I believe you can set it to show current pace. I keep mine set to show average pace for that split (usually I keep the splits set at 1 mile), that seems to be the most helpful for me. But I do think there is an option to change it to current.

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    2. Kind of looks like the forerunner 10?

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    3. I think it might be more similar to the 210 maybe? I'm not sure. I haven't played around with any of the newer ones. I have had my 405 for almost 4 years now.

      I just searched and you can still buy the 405 but they just aren't making new ones anymore. http://g.factoryoutletstore.com/cat/1726/Forerunner-405.html

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    4. Refurbished ones kind of scare me...but I'm comparing the refurb 405 vs a new 210 and new 110. :)

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    5. Right now the new ones have only the interval and rest function as a difference. ;)

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    6. I hear great things about the 210 and 110..but I tell you what, that interval/rest function on the 405 is awesome. I think the 410 and 610 also have it. You'll pay a little more but it's great for workouts. Either way though, you really can't go wrong with any of the watches

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    7. It's not the much of a price difference, so I may upgrade myself. :) I just liked the color of the 110 the best! Girls! Thank you so much for your help!!!!!

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    8. btw, the 410 is on amazon as "new" (they have used/refurb, too) for $169, discounted right from the manufacturer. :)

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    9. Thanks for letting me know!!

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  11. Very sorry to hear about you not sleeping. I struggled with insomnia for months last year (and still struggle from time to time), and it is NOT fun. I think it's a great idea that you are working with a trainer. If I hadn't gotten hurt and gone to PT, I wouldn't have known that I have weak hips (which was the problem), so I am completely with you on that.

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    1. Yeah, sleep is something I didn't get much of in college and it didn't bother me...but now.. if I don't have it... oh man I am a zombie.

      I'm glad you saw PT and figured things out. Sometimes we really need someone to look at and assess us because they can see the things we dont! It's been really helpful identifying strength and weaknesses.

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  12. Sick of winter is an understatement but I will take it if it means we will get less humid and hot weather for spring marathons!

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    1. Totally agree! Fingers Crossed! I was actually just thinking about Cleveland the other day and how hot/humid it was during the race! EEK.

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  13. Yay for running outside! I'm glad you had a great training week!

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  14. That looks like a wonderfully solid week! I love weeks like that when it brings you happiness and motivation to continue training strong! I just started having right achilles issues and I'm not pleased!

    Spring.. hmm, I'm looking forward to NO SNOW!!!

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    1. Ice, stretch and compress that achilles NOW. I'm telling you what, being proactive before it gets worse is huge help!

      no snow, my dream...Im with you!

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