Hanson’s/NYC Marathon Training: Week 6

Week 6 sucked.

It happens and it’s over and I’m moving on–but I’ll give a quick recap in case you’re wondering what the hell happened.

Marathon Goal– 3:50
Marathon Pace/Tempo Runs– 8:45
Easy Runs–9:40-10:20
Long Runs–9:29

Monday, August 8th–Rest Day

You read that right. I didn’t run. So after the previous day’s 12 miler, I started feeling a little niggle in my right shin. I iced it and continued my usual rolling and stretching but in the evening, I could still feel it. My husband was leaving Monday morning for an out-of-the-country work trip (for the whole week!) but I’d planned on running before he left for the airport. I couldn’t though. I could still feel a little throb when I woke up and even though it was insignificant, it was significant enough for me to say rest. So I did.

I iced throughout the day and felt a little better. But that night, I hardly slept. I’ve always been a horrible sleeper but it intensifies when my husband’s not home (Michelle, you are my hero). I must have gotten maaaaybe 3 hours of not continuous sleep.

Tuesday, August 9th–1 mile WU, 2×1200 w/400 R, 1 mile CD

I modified the day’s workout from 4x1200 to 2x12oo for a few reasons. One, my shin. Two, I was completely exhausted from not having slept the night before. Three, I had to do this workout in the evening in 100+ degree weather. Not an ideal time to do speed work. Nonetheless, I was able to nail it.

13987634_1153372471393719_4115664252516885597_o

I was really proud of this run. I did it solo and felt good despite everything and really wanted to do the full workout but I reeled myself in. I definitely needed this confidence booster though.

Wednesday, August 10thRest Day

This is Hanson’s regularly scheduled rest day. I wrote a post on how I decided to modify the plan (and more on why) to ensure I make it the whole way through.

Thursday, August 11th–Rest Day

The lack of sleep was catching up to me and I just couldn’t. Tempo run, not done.

Friday, August 12th–3.75 Easy miles

The modified plan said 4 miles (four!) and I almost got all of it in. I took my son for a run around the block and we chatted the whole way. It was a fun run as I hadn’t done a run with him in a looong time. I’m excited for cooler weather to do it more often.

13892236_10106594145167121_7939784783694800588_n

Saturday, August 13th–6 Easy miles

One of the things I plan on making sure I do better this time around is running my easy runs easy. My easy range is 9:40-10:40 and my easy runs have been around the 10:00 minute range. I want them more at the 10:20-10:30 range from now on. I think this will help my situation. Sunday’s run: 10:16 average pace. Getting there.

(And my husband came home this day ❤ )

I channeled my inner Olympian for this run :D

I channeled my inner Olympian for this run 😀

Sunday, August 14th–5.8 Easy miles

This was my Moms Run This Town Summer Sparkler 5k. I had been planning and organizing for months for this race and was excited the day had finally come. My chapter co-leader and #brf Foxy Jen (she’s running Chicago for Team Fox) and I ran 4 miles before the race, then we ran 1.5 miles mapping the 5k course.

13920185_10106602003479001_1298934059000146128_o

We had such a great turnout!

13923656_10106602003778401_2229296513085683902_o

At the start line!

13975400_10106602003628701_5547943159244521038_o

Foxy Jen and I ❤

Screen Shot 2016-08-15 at 1.26.20 PM

Medal and swag (a “sparkle” towel)

I ended this week with ~20 miles. Quite a down week in mileage compared to previous weeks but I needed it. My leg is feeling SO much better and I’ve been catching up on sleep. I’m def ready to take on the rest of the training plan 🙂

–Have you ever organized a 5k (or any race)?

–Have you changed/modified your training plan mid way through?

–Do you fall asleep quickly? I wish I did. My husband does and I ask him all time, “Don’t you have thoughts?!?”

 

 

 

Friday Five: 5 Ways To Cope With Injuries

 

When I got the news that I’d have to painfully (pun intended, lol) get through 6 weeks of no running, I made the decision that I was going to go all the way–I was going to listen to my doctor and do what I had to do to make sure I came back healthier and recovered. No cheating, no small runs to get the crazies out, none of that.

So, here are five ways I was able to make that happen:

1.) Surround Yourself With People Who Work Out

I know this sounds awful for someone who’s injured. Why would you want to see brag stories from people doing what you want to do? But let me tell you, for me, it was motivation. I wanted to do what they were doing and I wanted to do it well. Sure, I could bust out a 5 miler if I wanted to, but I knew I’d pay for it later in some way and the goal is to be able to do this for a long time, right? Eye on the prize.

I kept up with blogs as best as one can during the holidays and it was actually fun to see my friends’ successes on Instagram/Facebook/etc. I cheered them on, congratulated, lamented with the ones who didn’t do well, and I still felt connected to the running world.

I lived vicariously through my friends who continued working out and knew I had to make sure I could keep up when I did return to running.

Which meant…

2.) Do What You Can!

For us, running is everything. Nothing can really replace our one true love but when it’s on a hiatus (i.e taking a break), we have to resort to back-ups.

I threw myself in what I could do and at the beginning it wasn’t much. I didn’t even know how to do it!

12366418_1003677153029919_6746476693784032120_n

The first two weeks of my injury, all my doctor wanted me to do was swim. He wanted zero impact on my legs. Well, I didn’t know how to swim but I have friends who do and luckily, they were patient enough to teach me how. I’m still learning, lol!

I swam when I could, and I focused on upper body strength and my core. All things that would help me when I returned to running (and really, things I should’ve been doing anyway).

After I was cleared, I took on spinning, something I’d always been curious about but never did because, well, running.

I took classes at my gym, again, something I would never do because I’d always choose running over anything else. But the core classes, the spinning classes, the stretching classes all were helping me stay in shape and helping me become a better runner–for when I was ready.

Keeping busy really helped make the time go by faster. I wrote down on my calendar the classes I’d take, what days I would elliptical/bike/swim, and before I knew it, my weeks were full of activities. I was pretty much working out 5 days a week!

3.) Shop!

Retail therapy. Best.

I definitely used some of my injury time to scour through running websites, lol! I found a really neat new (local!) running/clothing company on Instagram called Senita Athletics and fell in love with their stuff. I decided to splurge on myself with some new purple pants. I had them visible for me in my closet to remind myself the day would soon come when I could wear them 🙂

12557827_10105818879555621_864995453_o

purple pants ❤

4.) Find A Way To Use Race Entries

At the end of the day, I was only out 1 race (of four). I was able to move down from the Hot Chocolate 15k to the 5k and walked it with friends, and I downgraded from Phoenix Marathon to the 1/2.

I transferred my Fiesta Bowl 1/2 Marathon bib to a friend and she ended up using it to help pace Runner Jenny to a PR!

Rock and Roll Arizona 1/2 Marathon was my only loss.

Walking the Hot Chocolate 5k ended up being so much fun as I had friends who were walking anyway (even if I hadn’t been injured) so I didn’t feel like I was slowing them down. We chatted the entire way and before I knew it, it was over–and I was sad! 🙂

12314195_10105703766108891_8690653962371826830_o

I think we had fun.

Fiesta Bowl 1/2 Marathon was supposed to be my goal 1/2 and I was a little sad to not be able to run it–BUT, I knew that I was not in PR shape and I probably would’ve been more devastated not meeting my goal.

It certainly helped that my husband snagged a PR and that my bib was used to help my BRF snag one as well 🙂

12376721_10105716209936361_5833674757134056896_n

My champ.

It’s tough for us to see expensive races go to waste so finding a way to still make it work for you–or for a friend–really helps alleviate the loss.

5.) Know That The Day WILL Come

I had it marked on my calendar with balloons and confetti.

It’s important to know that that day will happen IF you follow doctor’s orders. Do not do things to prolong that date.

Every time I went for check-ups I’d ask how everything was progressing and my doctor would say the magic words, “You’re right on track!”

And the day DID come! Exactly 6 weeks from when I was told no running.

12545769_10105823325296321_981599079_o

November 28th to Jan 11th=6 weeks.

Of course, now it’s crucial I respect the return process as much as I did the recovery. That’s #6 and I’ll report on how well that works out another time 😉

Hope these tips help! Happy, healthy recovery! ❤ , helly

–What tips would you give runners coping with injuries?

Thanks for hosting the Friday Five Mar, Cynthia, and Courtney!! ❤ (P.S you guys, I get to meet Mar this weekend!!!!!)

DC-Trifecta-Friday-Five-linkup

 

 

 

Chicago Marathon Training: Week 17 Recap

And that’s a wrap!!! Got in my last long run of the training cycle and the grand finale of long runs is this upcoming Sunday!!! Eeeep!!!

It has been an unusual taper for me as I’ve had two races and a mini vacation in the midst of it.

Week 16 I was in Canada and registered 18.28 total miles that included a Night Race 10k and a mountain climb. September had me at 105.78 miles.

This past week, Week 17, was the first time in the entire training cycle I’d only run 3 days, but I somehow was okay with that.

On Wednesday, I met up with my run club and did easy 3 one mile repeats. I had a race the next day (even though I wasn’t going to race it, race it). I wanted to still make it a good workout though, so I went for a negative split and got it– 9:23, 9:12, 8:49.

Thursday was the Esprit de She 10k, and a couple of friends and I had decided to just enjoy it and not make it competitive. This was all fine by me as I had “raced” a 10k the week before and wanted to not attempt to be speedy on my last taper week. We finished in 1:03:27. It actually was great running this easy because it had been a super long day at work for all of us and it was 100 degrees at the start time!!! This was a night race (7 p.m.).

12094897_10105523881144801_1225826145491676186_o

Me and two of my running buds ❤

Friday was my usual rest day and Saturday….guess what???

I started my run at 6 a.m. like a normal human being!!!!

Seriously though. My alarm went off at 5:30 and it was like I had slept in–(which I had, I wake up early than that during the work week, lol!).

It was amazing weather, even chilly! I know, I’m crazy to say that 64* is chilly but it was the perfect temp for a morning run.

I started off running with a friend who I don’t get to run with often. We’re different paces–but that morning, I was excited to catch up with her, and we spent the first 4 miles talking life.

Screen Shot 2015-10-04 at 8.50.27 AM

The next 4 miles I ran with my run club’s coach and somehow, between the chatter, we managed to negative split miles 5-8.

Screen Shot 2015-10-04 at 8.50.34 AMScreen Shot 2015-10-04 at 8.50.43 AM

It was exactly how I would’ve wanted to end my final long run–strong, and feeling good the whole way. Week 17 ended with 17.2 miles 🙂

This next week is all about calming the taper jitters!! I’ll post again before I leave for Chicago on Saturday–Thank you guys SO much for following my journey; it’s almost time!!! XOXO!!!

❤ , helly

–Is 64* degrees chilly for you? jaja!! How’s the weather where you’re at? What is the perfect temperature for a run?

–How was your September? October is my favorite month–what’s yours?