Half Marathon Training Recap, Week 4

Another week of training in the books!  I wish I had tons of fun pics to share from my runs this past week, but unfortunately, every single one has been on the treadmill.  However, I have been working on changing my mindset when it comes to treadmill runs–instead of huffing and puffing and dreading them before I even start, I try and appreciate the fact that I still am able to run, and that I’m able to control my pace and push myself when I need to.

I’m excited to share these posts with you guys, because not only does it hold me accountable, it also helps me to recognize areas to improve upon and provides a great visual to see how I’m progressing.

Here’s what my week has looked like:

Monday: Strength training & stretching/foam rolling.  I did lots of squats, leg raises, deadlifts, and core work.  Lower body strength training is not my favorite (for some reason I prefer upper body and core), but I’m glad I’m sticking with it because I know it’s important, especially for runners.

Tuesday: 4 mile run.  Average pace 9:26/mile.

Wednesday: 7x400m repeats with 1 mile warm-up and a brief cool down.  I did the first 400m repeat slightly under an 8:50/mile, then each one between 8:20-8:30 after that.  Average overall pace 9:05/mile.  I also did upper body and core work after.

Thursday: 3 mile pace run.  Overall pace 9:05/mile.

Friday: Rest day.

Saturday: 8 mile long run.  I was so hoping to get outside but it was still too icy out, and I knew the Mt. Vernon trail wouldn’t be clear.  Rather than risk falling on my face, I toughed it out indoors.  I broke it up into two separate (but back to back) four mile runs, incorporating a modified progression run during the first half.  Average pace 9:23/mile.

Sunday: 3 mile recovery run.

Total Weekly Mileage: 21.76 miles.

Reflections from Week 4:

  • Speed work is taking over as my favorite workout of the week.  I love the adrenaline rush I get after I’m finished completing each 400m repeat!
  • I’m starting to panic a little about not holding onto my GHMP for the entire duration of my long run, but I’m not sure I should be.  I think I just need to trust the process.

Friday Faves

Hi guys & happy Friday!  I’ve been off work all week due to Snowzilla, but I’m lucky that I’ve been able to get out of the house, walk to the gym each morning and stick to my training plan.  I’ve had some great runs this week and can’t wait to share week 4 of training with you Sunday!

Let’s check out what I’m loving this week:

1. Victoria’s Secret Shopping Experience.  I decided to venture out Wednesday afternoon to the mall and do a little undergarment shopping since I was in desperate need of some new bras.  I grabbed some in my usual size, but the lady informed me the next size up would probably fit me better.  I practically hugged her and strutted out of the store like I was a Baywatch Babe.  Look out world, this peacock is showcasing it’s new feathers!

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2. Everest.  One of the nice things about having snow days is Brandon and I have been able to watch a bunch of movies we’ve been wanting to see.  We finally watched Everest the other night and I loved it.  I mean I thought I was pretty B.A. for hiking Glacier National Park, but this movie put that to shame!  I can’t believe there are people out there who have climbed it, especially considering how incredibly physically demanding it is.

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Ummmm heads up, I will never in a bajillion years climb across a ladder over ICE like that.  Bye Felicia. 

3. Oiselle ‘Lesko’ Bra.  First of all, let’s all do a little golf clap for myself that I haven’t done any online shopping while I’ve been off this week.  I know, crazy!  Don’t get me wrong, I’ve been on the Oiselle site at least twice a day and add stuff to my cart, then remove it.  However, last week I did buy a new sports bra and am loving it.  The Lesko bra is soft, comfortable, and most importantly, it doesn’t chafe!  I also love that it has removable cups so the entire world doesn’t know whether or not I’m cold, if you catch my drift.

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4. Speed Work.  I’m really loving the speed work incorporated in my training plan.  You’d think I would dislike my hardest runs of the week, but I can’t get enough!  I love the feeling I get after I’m done running 400m repeats or a tempo run.  I never thought I’d be able to run below a 9:00/mile pace, but speed work has taught me I’m tougher than I thought.  And since it requires me to dig deep, running at my GHMP (9:05/mile) actually feels reasonable when I’m doing my Thursday pace runs.

5. Justin’s Dark Chocolate Peanut Butter Cups.  These PB cups are ridic.  And they taste just as good as Reese’s!  And they’re better for you!  So go buy a bag and stuff your face!  These have come to the rescue during my chocolate cravings, and I love stashing them in the freezer for when I need a quick chocolate fix.  Bonus: I found a bag at a local organic market that sells individually wrapped packets.

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Hope you guys have a great day!

What’s on your weekend agenda? I have an 8 miler Saturday that’s looking more and more like it will be indoors yet again, followed by hopefully finishing Making a Murderer!

Speed work–yay or nay?

Should I reward myself for refraining from online shopping all week by shopping this weekend?! need all that cute running gear!

Weekend Wrap-Up+Snowzilla

Happy snowy Monday to you!  Well, it’s still a winter wonderland in D.C. at least.  So much so, that schools are off today which means I get to enjoy a long weekend!  One of the things I love about living in D.C. is that even if we get hit by a snowstorm, you can still venture out in the city and find some restaurants/bars that are open, reducing feelings of cabin fever and wanting to rip your hair out.

Typically, I do my long runs on Saturday but that definitely was not happening this weekend, so I bumped it up to Friday morning (our offices closed at noon for staff that needed to go in and grab work, but I got everything Thursday).  I knocked out my 7 miler on the treadmill–mentally tough, but I got it done!

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I ate my usual cinnamon raisin Ezekiel bread with an espresso shot beforehand, and overall I felt really good.  Right now, I’m struggling with the whole ‘long run pace’ thing–should I run my long runs the entire time at my goal pace, or slightly slower?

After a lunch date with a girlfriend, I got home right as the snow was starting to fall.

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It wasn’t heavy at first but was coming down steadily.  Brandon and I hunkered down for the night with wine and Rusty pup.  The forecast was calling for 20-30 inches of snow! Cray.

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We typically don’t let Rusty on the sofa, but snow storms call for snuggle time.

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I love how he took up the majority of the love seat.  Saturday morning, we woke up to a winter wonderland.

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We must’ve had at least 15 inches of snow that morning, and the snow continued to fall until 9:00 or so that night.  I don’t know about everyone else, but in my mind snow storms call for mimosas.  Plus it was Saturday anyway, so double duh to that.

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Don’t worry, I balanced it out by having protein oatmeal, so my day wasn’t totally unhealthy.

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I made it extra chocolate-y by adding a dollop of Justin’s chocolate hazelnut butter on top.  #Win.  Brandon and I decided to venture out to Barracks Row Saturday evening to grab some dinner and drinks.  Barracks Row is normally a happenin’ spot on the weekends, but this weekend was a little different.

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It was so quiet and peaceful out!

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We hit up Lola’s, a local bar, and I ordered a chicken cobb salad and had a vodka soda.  Wild!

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It was nice to get out of the house for a bit.  We spent the remainder of our evening having some champagne and watching Spectre.

Sunday morning, I found out our gym was opening at 9:00, so I packed up my duffel bag and trekked 10 blocks to get my 3 mile recovery run in.  Check out how dead the streets were!

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I felt pretty proud of myself for making the walk over to get my run in.  I’m really trying to stick to my training plan as much as possible–I want to crush this half marathon!  After the gym, I met up with Brandon at Ted’s for brunch.  Love that place.  We shared an order of cheddar grits to start.

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Clearly Brandon was not trying to wait for me to finish taking the picture before digging in.  I mean I can’t blame him, their grits are pretty bangin.’  I ordered a veggie egg white omelette with a side of fruit and a biscuit, along with a soy chai latte.

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So good!  They also have amazing homemade pop tarts, and we got two to go–chocolate peppermint and strawberry.  Snow days call for extra treats in my book.

I spent the rest of the day doing a little work, watching football, and gearing up for week four of training.  Hope you guys have a great Monday!

Anyone else get hit by Jonas? How do you survive cabin fever during a snow storm?

Do you run your long runs at goal pace, or slightly slower?

How many extra mimosas are allowed during a snow storm?!

Half Marathon Training Recap, Week 3

Week three of training is complete!  I’m excited to share these posts with you guys, because not only does it hold me accountable, it also helps me to recognize areas to improve upon and provides a great visual to see how I’m progressing.  In case you missed it, here’s my recap of week two.

This week was different in that all of my runs were done on the treadmill.  The weather was cold and rainy earlier in the week, and I had to push my Saturday long run to Friday because of Snowzilla (AKA winter storm Jonas).  Here’s the breakdown:

Monday: 30 minute long walk with Rusty, plus squats, leg raises, and core work.  I had Monday off for MLK Day, and wanted to be outside since I knew I’d likely have to spend the rest of my workouts indoors.

Tuesday: 3.5 mile run.  Average pace 9:26/mile.

Wednesday: 35 minute tempo run.  I warmed up for a mile, then gradually increased my pace until I was running at an 8:40ish/mile, then a brief cool down.  Average overall pace: 9:14/mile.  Also got in upper body strength training/core work in the evening.

Thursday: 3 mile pace run.  Average pace 9:11/mile.

Friday: Long run day!  I knew there was no way I’d get to run Saturday with the impending blizzard, so I headed to the gym to knock out 7 miles.  It was mentally tough, but I did it.  Also completed core work after my run.

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Sunday: 3 mile recovery run.

Total Weekly Mileage: 20.29 miles.

Reflections from Week 3:

  • I’m a B.A. for knocking out 7 miles on the treadmill.
  • I foam rolled every day this week, sometimes twice a day.  I noticed a difference with how much fresher my legs felt the following day when doing so, so I need to keep this habit up.
  • Strength training was awesome, and I’m psyched I fit it in 3x/week.

Anyone else ever had to tackle a long run on a treadmill? I actually did 12 miles on a treadmill last winter when half marathon training, and that thought is what kept me going during my 7 miler!

 

 

 

Friday Faves

Good morning and happy Friday!  I’m not sure about everyone else, but the D.C. area is bracing itself for a major snowstorm this weekend.  Well, major for us.  East Coasters freak out over any amount of snow.  I’m excited for our first real snow of the season!

Here’s a couple things I’m currently loving:

1. Lush R&B Hair Moisturizer.  So not only am I loving the face products I recently purchased from Lush, but I’m also digging this hair moisturizer.  My hair is really fine and dry, so I have a hard time finding something to moisturize it without weighing my hair down.  This stuff is awesome!  Plus it smells amazing.  Brandon actually complimented how soft and nice my hair smelled recently!

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2.  Snow Days!  Like I said, I’m pretty excited about our first upcoming snow storm of the season.  I love lounging in my pi’s while watching the snow fall, complete with a mimosa in hand.  I picked up snow storm essentials this morning: champagne (duh), beer, cookies, and chocolate hazelnut almond butter.  I’m ready for you Snowpocalypse Round 2!

3. Vacation Anticipation.  Ok so while I am super excited about this snow storm, I’m also really looking forward to our trip to Cabo at the end of March.  It’s a belated five year anniversary trip, plus it’s right after my half marathon, so it’ll be a double celebration!  And it will be the perfect time to escape the cold.  I spy my lounge chair!

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4. Hydroflask.  My dad hooked me up with this water bottle for Christmas and I love it.  It keeps my water cold for 24 hours (no joke) and doesn’t leak.  I use it everyday, but it’s seriously going to come in handy during the summer, especially post-run!  Nothing worse than drinking warm water on a warm day, barf!

5. Michael Kors Crossbody Bag.  Ok so whenever I thought about a crossbody bag, I immediately pictured one from the 80’s–you know, made of jean material with some patches all over it.  Which actually sounds pretty sweet right now.  Anyway, Brandon bought me this purse for Christmas last year and I use it all the time.  It’s cute, fits all the essentials (wristlet, phone, chapstick, keys), and is especially perfect for my city livin’ lifestyle.  I hate having to carry a purse on my shoulder while I’m walking around–drives me insane!  I rocked it last weekend when we went to brunch!

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I hope you guys stay warm this weekend, especially those who will be hit by Jonas!

Favorite snow storm essentials?  

Crossbody bag: cute, or too 80’s style?