Marathon Training – Weeks 7-9 Phase 3, Marathon Focus

Posted on October 9, 2015 by Aimee

Week 7

Monday, 9/21/15

35-50 minute run followed by 15-20 minutes of yoga

I ran 4.45 miles in 45:12 (avg pace 10:09 min/mile). I did not accomplish my goal of fitting in some yoga. I figure if I keep putting out there to myself one day I will get back into the routine. It was easier when I could attend classes. I can’t do that anymore. There are a million resources online that I can access anytime I want to and they are mostly free yet I can’t seem to get into the habit.

Tuesday, 9/22/15

30 minutes of yoga/stretching

I did some yoga and stretching on my own. I suck at it! I should have accessed an online class, but instead fumbled through some sun salutations, half pigeon, tree, etc. It really feels great to stretch out my body. I curse myself for not doing it because I always feel better afterwards.

Wednesday, 9/23/15

Hard run: 15 min warm up, Yass 800s, 10×800 meters, 15 min cool down.

I knew I would need time to do this workout so I had to put it off. Instead I ran 4.62 miles in 45:01 (avg pace 9:44min/mile). Later while the boys were in swimming, Kate and I ran 2.81 miles and at least another untimed mile.

Thursday, 9/24/15

35-50 minute run followed by 15-20 minutes of yoga

I took the day off. I saw two patients in the morning. Then I picked Carlos up at school around 12:30. I told him he was getting out early for a dentist appointment. Really I was surprising him with an afternoon at the Big E with my friend and her two boys. Before I explain the Big E let me just say that I have never done anything like this with Carlos and Carlos has missed only a few days of school in 2 years of preschool and 3 years of elementary school.

The Big E, otherwise known as the Eastern States Exposition, is a fair held every September in West Springfield, MA dedicated to the New England states. It has all the typical fair activities like games, rides, popcorn, animals and every possible fried food you can imagine. The Big E also features a circus, parades, concerts and the state buildings where you can sample some of the foods and items native Massachusetts, Connecticut, New Hampshire, Vermont, Maine and Rhode Island.

We had a fun afternoon and walked tons. Carlos had soccer practice in the evening and I had to finish my paperwork from my morning visits so I did not run or do yoga.

Friday, 9/25/15

45-60 minute recovery run

I know I should not have saved this run to late in the week and close to my long run, but in retrospect I’m so glad I did because it was a really great run for me. I ended up doing the Yasso workout from Wednesday.

I looked up the Yasso 800 workout and wanted to make this more of a true Yasso workout. My plan was to warm up and then run 10x800meters with 800 meter recovery in between. I was hoping all 10 intervals would average out to just under 4 minutes 30 seconds thus predicting a sub 4:30 marathon. I went to my happy place, Ashley Reservoir, for this run. It was a positively gorgeous day out. I smiled and ran. My legs were feeling good. I was running those intervals with authority!!

Somewhere around the 7th or 8th interval I came across a woman I had run by earlier and she was now bent over trying to stretch out her calf. I stopped to make sure she was ok. She was hurt. We talked for a while and eventually she decided to rest a little more before heading back to her car. She encouraged me to continue on. I did, but lost track of how many Yasso’s I had done. I ended up doing 11 total. I ran 13.60 miles in 2:16:01 (avg pace 9:59 min/mile). I did a longer than planned cool down with Kate and Colleen.

Check out these Yasso’s!!

1- 4:10

2- 4:14

3- 4:07

4- 4:11

5- 4:11

6- 4:08

7- 4:14

8- 4:07

9- 4:13

10- 4:10

11- 4:09

What makes me so proud of this run and those times is how far I’ve come since Vermont and really since the Achilles injury. Prior to the injury any and all speed work I had done was on a treadmill. This training has taught me how to move my legs faster on solid ground. It’s motivating to see the progress I’ve made.

Saturday, 9/26/15

Cross training

I took the day off. I had a Parent’s Association meeting at Carlos’ school in the morning. Then I had to clean the house before my sister and her husband arrived for a visit. Carlos had a soccer game at 2:30. We went to have lunch at a local farm and then apple picking after. It was a long fun day.

Sunday, 9/27/15

Long run: 14 miler with miles 3-12 at marathon pace

I left at the crack of dawn. It was so dark out! I must say I am not going to miss these ridiculously early morning runs. I ran 14.06 miles in 2:20:01 (avg pace 9:57 min/mile). I could not have been happier with this run. I achieved my pace goal and felt really strong during the run.

Total running miles = 39.54

Week 8

Taper Time!!

The plan for this week:

Long run: 10-12 miles with last 3 fast finish
Hard run: 1 mile warmup, 3 miles at half pace, 1 mile cool down, 8 by 30 second striders during the run
Fillers: 2-3 runs of 30-45 minutes followed by 15-20 minutes of yoga (I keep trying to work it in!)

Monday, 9/28

I know I ran while Carlos was at swimming, but I can’t find it anywhere. I remember it clearly. I had picked up Carlos’ friend and took them to swimming. I ran around the pond at Mount Holyoke and then up past the horse farm. I ran through the neighborhood where my friend Michelle used to live and then back down through the college. I probably ran for about 40-45 minutes. I also did a 10 minute hip opener online yoga class.

Tuesday, 9/29

I took the day off. I was really busy at work, spent the afternoon at the park with Kate and the kids, we had a quick dinner and then the boys had karate.

Orlando and I celebrated our 14 year wedding anniversary. I’ve mentioned before that we are not like most people when it comes to special days. Orlando is from a different culture and I have always been accepting of the differences. We both prefer experiences, trips or a really nice dinner over a gift. We have plans to go out to dinner the night of the marathon because Carlos will be at my sister’s. We also just booked our trip to Mozambique for the holidays! Orlando and I couldn’t be more different, but I would not want to be on this ride with anyone else.

Our Mozambican wedding!

Wednesday, 9/30

I ran 4.08 miles in 41:01 (avg pace 10:03 min/mile) and later while the boys were at swimming Kate and I ran 3.38 miles in 49:25. I did some yoga before bed.

Thursday, 10/1

Can you believe it’s October already!! I did this week’s hard run. I ran 5.01 miles in 45:05 (avg pace 9:00 min/mile) + a warm up mile that didn’t register time on map my run so I reset and started it over. Holy smokes!

Running through the beautiful fall colors certainly didn’t hurt. A few pics from my run near Carlos’ school and through Hampshire College.

Friday, 10/2
I did not run. Work is crazy right now. With Mozambique on the horizon, a trip to California this month, and a heavy case load at work I have to stay on top of things. I took the day off. I did some sun salutations and stretching.

Saturday, 10/3

I took another day off. I honestly can’t even remember why. It was cold and rainy. My friend came over with her three kids. We went for about a mile walk around the pond at the college.

Goof!

Goofier!

Later Carlos and I went grocery shopping and then we went to my aunt’s for dinner to celebrate my uncle’s birthday.

A face full of cake!

Sunday, 10/4

Last long run!! I ran 12.36 miles in 2:00:12 (avg pace 9:43 min/mile). Last three mile splits were supposed to be a fast finish. I think I accomplished that!

Mile 10 – 9:50

Mile 11 – 9:14

Mile 12 – 9:20

I was so darn pleased with this effort. The entire run was great. I didn’t have to leave at the crack of dawn which was nice. It was actually starting to get light when I set out. I ran a rather boring route just to stay close to home, but I was filled with so much excitement thinking about the marathon that I didn’t care about seeing the same drab scenery I’ve seen so many times during this training.

I am incredibly proud of this marathon training. I worked it around my husband’s fluctuating work schedule and Carlos’ busy life. I was out the door by 4:30AM many mornings. I ran late at night if I needed. I surpassed my expectations beyond what I thought was possible at the beginning of this training. Coming off of my slowest marathon in Vermont, I was motivated, but I had no idea I could come this far and feel this great going into Hartford.

Week 9

And here it is…last week of training before the Hartford Marathon.

The plan for this week:

Last hard effort: 2 mile warm up, 2 miles at marathon pace, 1 mile cool down
Fillers: 2-3 runs of 25-35 minutes with 15-20 minutes yoga after

Monday, 10/5

3.29 miles in 31:33 (avg pace 9:35 min/mile) + yoga

Tuesday, 10/6

I worked Monday night at the hospital. I had to see two patients in the morning for my other job. I had a mountain of computer work to finish up from the three patients I had seen the day before. I also had to go back to the hospital for a diabetes in-service. The rest of the day is a blur, but I know I was exhausted when I finally settled down in bed. Needless to say I did not run, though I am pretty sure I did some yoga before bed.

Wednesday, 10/7

Last hard effort run – I ran 5.06 miles in 49:08 (avg pace 9:42 min/mile). OK I definitely missed the point of this and all but one of my splits was more like half marathon pace. I think I was just feeling really excited. The weather was gorgeous too.

Thursday, 10/8

Lunch time run 3.04 miles in 30:09 (avg pac 9:54 min/mile). My legs felt a little heavy and my breathing was a bit labored which is really odd for me. It was much warmer than it seemed when I first when out. Unlike the day before I felt a little off kilter, but it’s going to be ok.

Friday, 10/9

I went for a short 30 minute 3.04 mile shake out run after dropping Carlos off at school. I ran along the bike trail in Hadley. The sky was gray, but the leaves popped out in all their autumn beauty.

I was pensive about the race, but I smiled the whole way. It am as ready as I’ll ever be and whatever will be will be tomorrow. The weather is looking perfect.

I’m getting ready for a mini road trip to Hartford with Kate. She’s running the half. We are spending the night there so we don’t have to worry about traffic and parking tomorrow morning. OK I’ll stop here before I get all mushy and sentimental. I’ll save that for after the race.

Have a wonderful long weekend!! If you are dying to know how I did find me on twitter (@amazinginmotion) or instagram (aimee828). I will most likely post something on both.

Hartford Marathon Training – Week 3 Phase 3, Marathon Focus

Posted on September 5, 2015 by Aimee

After sharing my disappointment about last week’s training and concerns that this week may be just as busy and unpredictable I was presented with a different plan for the week which gave me the option between optimal and critical runs. If all was going well I could do all of the optimal runs, but if I ran into time constraints then I could just focus on the three critical runs.

Critical Runs

Tuesday, 8/25/15 – 6 miles with 4 miles at half marathon pace
Thursday, 8/27/15 – 90 minutes medium long run
Saturday, 8/29/15 – Long run at least 2 hours with 20 minutes at marathon pace

Monday, 8/24/15

Optimal – 45 to 60 minutes easy

I did 2.21 miles on the elliptical in 20 minutes followed by 40 minutes of strength training at the gym. My legs were a bit sore and I just wasn’t feeling like a run after the miserable run the day before.

Tuesday, 8/25/15

Optimal – 2 miles easy, 4 miles temp (1/2 marathon pace), 1 mile easy, 4×1 minute hard/1 minute easy, 1 mile cool down

I ran 6.05 miles in 1:00:17 (avg pace 9:58 min/mile). I woke up a little late and didn’t have enough time to do the entire tempo workout so I did the shorter critical version.

Wednesday, 8/26/15

Optimal – Cross training or yoga

I ran 9.70 miles in 1:40:07 (avg pace 10:18 min/mile). In looking at my schedule for the week I knew I needed to get the medium long run done before Thursday. I was scheduled to work at the hospital Wednesday into Thursday and didn’t want to push the run off too close to a long run. My legs were still sore from Monday’s strength training squat workout and I ran this run on a rather hilly route.

Thursday, 8/27/15

90-100 minute medium long run

I took a short work break to shake off some stress. I ran 3.04 miles in 30:31 (avg pace 10:04 min/mile). It was really hot and humid and also about 3pm. I ran up to the park to meet my friend who had taken Carlos and her kids to the spray park there. Note to self: Ludlow Road hill is killer.

Friday, 8/28/15

45-60 minute recovery run

I was really dying to do the full tempo run from Tuesday so I ran 9.15 miles in 1:30:11 (avg pace 9:51 min/mile). I like these runs for some reason. I felt as though I really pushed it on mile six and my split was the slowest of all 4 tempo miles. Kind of annoyed by that, but overall a really good run.

Saturday, 8/29/15

150 minute long run with last 20-30 minutes at marathon pace

I hiked with Carlos and his friend for about 45 minutes and then went on a solo 6.38 mile bike ride. Carlos’ friend slept over and Orlando had to work so I already knew I would be pushing my long run to Sunday. I didn’t want to run the day before a long run. I ate carefully throughout the day. I prepped by pre-run fuel for the morning, got my water pack ready and went to bed by 10:30. I was determined to have a great run.

Sunday, 8/30/15

Cross training or yoga

I ran 17.51 miles in 3:00:20 (avg pace 10:18 min/mile); last three miles were 10:26, 9:47, 9:48. This was a much better long run than last week. I felt better although not as great as I would like to feel. It’s the extra weight I’m carrying. I know it is. I also tried out a new pair of wireless headphones. Not a great idea. The ear buds were popping out of my ears about 5 minutes in and the charge died 2 hours in. I pushed it on the last 3 miles as prescribed which was challenging without music. I was hoping to keep them all under 10 minutes. I am not sure why the first of the three was 10:26, but the last 2 miles were my fastest miles throughout the entire run. I finished with a smile!

Total running miles = 45.45

Total miles = 54.04

It was a great week. I think having the option of focusing only on the critical runs took the pressure off of me. It was the last week of Carlos’ school vacation. I kept my workload light so I could enjoy as much of him as possible. Plus Orlando and I both celebrate a birthday during the last week of August. It was a busy but fun week. Carlos’ summer vacation culminated with a day at the beach with friends, a sleep over, and the first soccer game of the season.

Hammonasset Beach

Buried!

Hartford Marathon Training Week 1

Posted on June 15, 2015 by Aimee

I really appreciate the comments about my last post. I think getting all that off my chest helped me feel a little relief. I also had a great phone conversation with my boss on Friday. While this may not be my dream job she helped me understand how to make it work for me and my life. She encouraged me to call her anytime I’m feeling overwhelmed.

Despite the stress I was feeling, I had a great first week of marathon training.

A note on the paces: Goal paces for now (you can go by feel here and just notice how you match up to the paces suggested)!

Recover runs: 10:00-11:00 pace

Easy runs: 9:45-10:30 pace

Steady state runs: 9:15-9:45 pace (just do moderate effort up Skinner Mountain)

Stride workouts: 25 seconds at 8:30 pace building to 7:30 pace

Monday, 6/8 – 45 to 60 minute Recovery Run or cross train

I ran 6.02 miles in 1:01:43 for an average pace of 10:15 min/mile. I also did a short lunchtime run with my friend. We ran 2.04 mile at an average pace of 15:07 min/mile.

Tuesday, 6/9 – 60 to 75 minute Pace Booster Run: Run 20 or 30 minutes at Steady State Pace in the middle of the run (Up skinner mountain for example)

It was a very hot and humid run. I ran 6.41 miles in 1:15:09 at an average pace of 11:44 min/mile. I did a warm up 2 miles or so before running up Skinner Mountain. I wandered around for a few minutes at the top and then ran down and continued on for a mile and a half cool down. Later in the evening while our boys were in Karate, Kate and I ran 1.86 miles at an average pace of 14:48 min/mile.

Wednesday, 6/10 – Off or Yoga

I really wanted to do a nice 30-45 minutes of yoga, but a late start to a busy day made for a late night. I managed a few sun salutations and that’s about it.

Thursday, 6/11 – 40 to 50 minute Easy Run

I ran 4.56 miles in 46.51 min at an average pace of 10:17 min/mile.

Friday, 6/12 – 50 to 70 minute Easy Run with Stride Workout: 12 to times 25 seconds starting at 5K and progressing down to Mile race effort with 1 minute recovery jog between

6.36 mile run in 1:3:35. Average pace means nothing here because I was interrupted by 2 phone calls before I started running the strides. I also forgot my Garmin to keep track of my pace during the strides. I loved doing the stride work though. I am determined to train treadmill free so this was my first attempt at any kind of speed work off the treadmill. It was actually kind of fun.

Saturday, 6/13 – 45 to 60 minute Recovery Run or cross train

I worked Friday into Saturday and then held a yard sale most of the day. NEVER AGAIN! I made $40 and ended up donating most of it to the Goodwill. What the Goodwill wouldn’t take I left on the front yard and all but two things were taken. It was a ton of work, but the best part is that my basement is almost all cleared out.

Afterwards my friend and I then took the kids strawberry picking. Needless to say I was in bed by 7! No run, no workout unless you call lifting bins and furniture and then doing squats to pick strawberries. I’m calling it a cross training day!

Sunday, 6/14 – Lake Wyola Road Race

Some things just don’t work out the way you plan. At the last minute I had no one to watch Carlos during the Lake Wyola Road Race (totally my mistake), but I was minutes away from picking up my three friends who were also running. So Carlos and I became spectators. We actually went on a short hike across from the starting area and then chilled at the finish line cheering for everyone coming through. I’m never disappointed by time spent with Carlos. He was such a good sport about the day. The girls did an awesome job running Wyola. It is a challenging race. It’s a 4.8 mile race around the lake. There is a short flat start that quickly turns into 3 miles of uphill before finally heading down gentle rolling downhills. It’s one of my favorite races. I’m not sure my friends are quite so enamored with the race, but they did it! I last ran Lake Wyola in 2013 and hope to return next year.

I set out for a run later in the evening when Orlando came home from working. I got a bit lost in my thoughts and 10.05 miles later I returned home. I ran 10.05 miles in 1:43:57 at an average pace of 10:20 min/mile.

I opted for a Monday through Sunday plan. I think it’s easier to start my training week on a Monday which allows me the flexibility to do my long run on either Saturday or Sunday. I’m enjoying running a lot right now. I’m eating in a way that makes me feel good. I’m still working on getting back into the groove of an early morning routine. I’m not really as focused on my pace as it might seem, though I am making an effort to build it up again. I’m very curious to see how I improve over the course of the training. Overall I was very pleased with the running I did this week.

Monday

Posted on June 8, 2015 by Aimee

I just felt like popping in here to write about random thoughts and things that are happening.

Carlos will finish second grade on Wednesday. It’s been an exceptional year for him. He’s really blossomed at Montessori school.
I jumped out of bed when my alarm went off at 4am today because phase 1 of marathon training began this morning. I have struggled for the last few months to get up early. Not today! I’m super excited and motivated for the Hartford Marathon. I’ve got a huge goal and I’m ready to work.
This morning’s workout called for a 45 to 60 minute Recovery Run at a 10-11 minute/mile pace. I did 60 minutes at 10:15 min/mile pace. I ran along the river for some of it and it was so peaceful. The air had a tinge of humidity in it, but there was a cool refreshing breeze blowing. I couldn’t help but smile.
I am running the Lake Wyola 4.8mile race on Sunday with a few friends. This is one of my favorite summer races. Huge mile long hill in the beginning, but a really lovely rolling descent on the back half of the course.
Still loving my Hokas
I’m having a yard sale on Saturday. This has been a long time coming. Carlos is 8 and a half. I’m pretty sure I’m not having anymore children so I think it’s time to say adios to the baby clothes! I get all sentimental looking at them though.
Carlos and I walked to the library after school. We haven’t done that in a while. I love walking and talking with him. We took out Lois Lowry’s “The Giver.” Neither of us have read so we are going to read it together before bed each night.
You know what else we do before he goes to bed…we each write a thought or two for each day in our Happiness Project journals. You can write in these journals for 5 years. It will be interesting to see how are thoughts and gratitude changes over the years.
I went to a conference last week and they showed this documentary called Alive Inside. As I walked into the auditorium they were handing out tissues. It’s definitely a tear jerker, but so incredibly touching. I your life has ever been touched by Alzheimer’s Disease or dementia this film is so important. It chronicles the very simple idea of music as a healing force for those who seem unreachable. Why do we keep dismissing such profound treatments?

Carlos and I found my high school yearbook when we were cleaning out the basement. Holy hair! I graduated from high school in 1991 so I grew up during the age of Aqua Net. What the hell were we all thinking? I remember getting up at like 5 in the morning to get my hair to exponential heights. You couldn’t pay me to take part in that trend again if it were ever to resurface.
My friend, Kate, and I are going to create a summer bucket list of things to do with our kids. We are keeping it local.
Carlos and I have been hiking again. On Saturday we climbed Peaked Mountain in Monson, MA. It was not an overly strenuous hike. The trails were nicely groomed and the views were spectacular. There is a little mailbox at the top with a log for climbers to sign.

I almost forget today was crazy hair and pajama day at Carlos’ school. Car would give anything for a mohawk except he wants one that sticks up all spiky in the middle. Unfortunately that will never happen! So we sprayed his hair blue. He didn’t wear pajamas because he sleeps in boxers…all year round!

I just realized my husband is totally MIA in this post. Orlando is blessedly very busy working after his long winter lay off. I am genuinely jealous of his layoff. Each year I try to convince him to embrace the inevitable time off. He is a mason. New England winters have been the worst lately. We always plan for the layoff so once I get over the initial burden of unemployment taking their slow sweet time to send the first check it’s all good. Once the weather improves he’s back in action full force and we don’t see much of him until things start winding down again in the fall.

Hope you’re day was a great one!!

Aim

Amazing in motion

Tag Archives: Hartford Marathon

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Monday