A couple runs, a lift, and a rookie mistake

Tuesday is typically my speed workout on the track, but a high school soccer game kept me from completing my workout.  I was able to do a bunch of 50s on a flat surface above the field.  Nothing compared to my planned workout.

Wednesday was a Day Two Lift in the early morning:
1. Chin ups 3x5

2. Summo Deadlift 5x5

2. Knee to Knee stretch 2x30secs/ Hammy stretch 2x20secs/side

3. 1 legged squats 2x10/right leg 3x12 left leg

4. DB Reverse lunges 2x8/right leg 3x8/left leg

5. DB step ups 2x12/right leg 3x10/left leg

6. Farmer walks 3x 20 yards

7. 3way plank
In attempts to make up the missed workout Tuesday, I came home to run a set of hills (plus to and from).

Thursday:

Today I woke up sore and tired, but pushed myself through a quick 15 minute yoga session to stretch out my body.  After work I pushed through 6 (rather easy) miles.

The Rookie Mistake:

I am not one to wear a lot of make-up...ever.  But I made the rookie mistake of not washing my face to remove the mascara and lotion I had applied before work.  I ran home and quickly headed out for a run before a storm set in.  The humidity, my sweat, and a simple mistake led to my eyes feeling like they were on fire.  No matter how much I wiped my face with my shirt as I was running, the make-up filled sweat was running into my eyes making it hard to see during most of my run.

I know, as women, we try to look good doing everything we do.  And that often includes wearing make-up during workouts.  Well don't do it.  Especially not during a run.  It clogs your pores, drips into your eyes and mouth (things you should not be ingesting), and no one looks good with dark mascara running down their face.  Ditch the make-up and run natural.  Thank me later.

-On your left

Two Workouts and Fresh Vegetables

Another 2-a-day Monday Complete.  5:30am Day 1| Phase 4
Warm Up-

1. 1. Wall Slides x12
2. T-spins x6/side
3. Warrior lunges x8/side
4. Supermans x10
5. Bulgarian Split Squat x8/side
6. Standing leg swings x8/side
7. Squat to stand x10

Day 1:

1. Pullups 4x3-6reps
2. Wallslides 2x10/ Wrist flexor stretch 2x10
3. Feet Elevated Pushups 3x8-12 reps(elbows in)
4. 1-arm cable row 2x12/side
5. 1-arm cable press 2x12/side
6. Facepulls 2x10/side
7. Pallof Press 2x12/side
8. Cable Woodchops(Full Extension Twist) 2x10/side
9. DB Deltoid raises 2x10/side

A little over 3.5 easy miles around 4:45pm.  Legs felt a little tired (probably from sitting at a desk all day), but by the end of my run I was feeling great.

After a long day my body needed a good meal to help me refuel for my track workout tomorrow.  I was lucky to have a bunch of fresh veggies in my fridge from a local farm back home (thanks mom).

Vegetarian Stuffed Peppers:

Ingredients:
cooked brown rice
can of black beans
chopped onion
diced tomato
corn
few tablespoons of pasta sauce
season how you like (I added chili powder, cumin, garlic, salt, and pepper)
some water
olive oil
cheese of choice
large peppers!


Directions:Preheat oven to 375F.  Saute onions in olive oil.  Add rice, beans, tomato, corn, sauce, and seasonings to pan.  Stir in cheese and cook on medium heat for about 8 minutes.  Add warm water and stir together.  Hollow out peppers (remove seeds and white membrane).  Stuff peppers and place in oven for about 20-30 minutes (depends on how soft you want your peppers).  Let sit for about 5 minutes and enjoy!

I also baked some mini egg plants with olive oil (375F for about 25 minutes)

12 Miles with Trey Songz

For the typically working woman (or man), our long distance runs fall on Saturday or Sunday because we simply have more time to complete them.  Running for 2 to 4 hours (sometimes 5 depending on distance and pace), the only option is to complete them in the morning or cut out part of your weekend day.  Like many, I chose the early morning so I am finished by the time my family and friends wake up so I am not missing out on anything.

With that being said, these long runs are physically demanding, but also mentally straining.  The mental battle of wanting to stop, slow down, go back to bed, walk a little, cry a little, all seem so tempting.  You begin to think: No one is watching.  It is not a race.  If you are training smart by only increasing your mileage about 10% each week with proper pace, there is no reason (unless you are hurt or sick) to stop on your long runs.  Push through mentally.  This will then prepare you for your race.  At mile 20, you want to have the confidence and mental strength to continue on.

Find out what motivates you, and use that to push yourself through training.  Why are you training?  Why are you running?  Why have you decided to take on this journey?  Dig deep and remind yourself why you have to get up early on a Saturday, why you can't stop midway up that hill, and why you must finish.

My mental struggle came early on today.  I planned out a 12 mile course that I knew would be grueling- both a physical and mental battle.  There is a 4 mile loop around my house that is in short, a long distance hill workout.

Data pulled from Garmin Connect after my run

I woke up at 5:45am to eat breakfast:

• cup of black coffee
• 1 egg and toast
• small bowl of cereal (unsweetened almond milk)

Fell back asleep until 7am. Warmed-up for about 8 minutes and started my run.  I ran rather conservatively due to a long week, heavy legs, and my goal of completing this run with a consistent pace and ending with negative splits.  

About 2 miles in, and I made a choice to have purely have fun with this run.  I changed the setting on my watch so I could not longer see my pace, and  I turned on Trey Songz and listened to him the remaining 10 miles.  When I was on unoccupied roads I danced a little, sang a little, but most importantly I wasn't thinking about the hills and how tired my legs began to feel.  I completed the 12 miles, and ended with a negative splits. My overall pace was a little slower than goal marathon pace:

What I learned from training for my last marathon was that you have to remember to have fun.  When our training gets tough and our passion to do well in our next race is so strong within us, we can become too serious and focused which takes the fun out of running.  Remember why you are running in the first place.  Loosen up, and never forget to have some fun or you will lose your love for the sport.

Tempo Run on the Track

"We must wake up to the fact that athletics is not, nor ever can be perfected; there will always be more to learn." -Arthur "GreatHeart" Newton

Today's workout was a tempo run.  I started off with a 15 minute dynamic warm-up.  Did 4 miles at my half marathon pace, and then cooled down for a mile.  Stretched and went home.

Today's workout was not pretty.  After little sleep the past two days and long days at work, my body felt tired and heavy.  My legs began to ache (weird cramping in my calf), but I choose to finish the 4 miles.  I had 5 miles planned, but I have learned when to push myself and when to stop.

Training for anything is hard.  It demands time, motivation, and discipline.  No matter the amount of motivation and drive we hold inside ourselves, we must remember to train smart.  Ignoring certain signs and symptoms of dangerous fatigue can inevitably set back our training even more than just shortening one workout.

Over many years of competitive sports, I recognize when my resting heart rate is elevated.  This can mean many things such as lack of rest, not enough time to recover, illness, improper diet, and so on.  Whatever the reason, it is one of my key indicators to take it a little easy in training.

Another important factor is pain.  Yes, in marathon training you will feel pain.  But learn the difference between the good pain and the dangerous pain that could lead to injury.  Muscle fatigue and ache during long hard runs, heavy breathing, aching feet, are all normal in running.  However, muscle tweaks and cramping, deep aches, and severe pain must be taken seriously. Just stop or alter your workout.  One bad workout is not the end of the world, and it certainly will not destroy all of your previous hard work.

Day 2|Phase 4- Weight Training

As mentioned previously, my Phase 4 of training includes 2 Days of weight training.  Here is how my 5:30am workout went:

Warm up
1. Wall Slides x12
2. T-spins x6/side
3. Warrior lunges x8/side
4. Supermans x10
5. Bulgarian Split Squat x8/side
6. Standing leg swings x8/side
8. Squat to stand x10

Day 2
1. Chin ups 3x5
2. Summo Deadlift 5x5
2. Knee to Knee stretch 2x30secs/ Hammy stretch 2x20secs/side
3. 1 legged squats 2x10/right leg 3x12/left leg
4. DB Reverse lunges 2x8/right leg 3x8/left leg
5. DB step ups 2x12/right leg 3x10/left leg
6. Farmer walks 3x 20 yards
7. 3-way plank

Planks:  Runners, do not neglect your core. Doing exercises such as planks help with injury prevention, posture, agility, and balance.  These are all key components when training efficiently and safely for distance running.

If you noticed, all of the leg exercises include an additional set for my left leg.  I have been noticing muscle deficiencies during and after long runs on my left side.  Years ago I tore my ACL in my left knee, and ever since I have noticed I am susceptible to muscle imbalances.  In order to counterbalance this, I add extra sets in attempts to equal out my strengths.  A body out of balance runs a high risk for injury.

“Life is like riding a bicycle. To keep your balance, you must keep moving.”- Albert Einstein

2 Months Until Marathon Day| Track Workout

"It pains me to continue, but it hurts much worse to stop."

15 min warm-up
Falling progressive sprints (60yds x6)
Progressive sprints (100yds x 4)
Progressive sprints (200yds x 4)
400 yds x 3 at Mile Race Pace

I running quote that many of us truly live by.  Our personal motivation to reach our goals and to become the best 'us' we can be, is what pushes us through the pain of training.  There are two months remaining until my next race.  The emotions have begun to fully set in and my competitive nature and passion has officially taken over.


I had a tough workout written out for me today.  I wrote it down, and I did not stop until it was complete. Although tempted (because no one was watching) I did not cut any corners around the track.  I did not stop short of the line. I ran through every finish gasping for air.  Pushing myself through those pain moments.

After completing a proper cool down and stretch. I had no other choice but to lay on my hardwood floor with my feet up for a while.  It is all about rest and recovery.

Day 1: Phase 4| Time Management

My day began at 5 am when I grabbed my bags and headed to the gym before work. Below is my Day 1 of Phase 4 lifting plan:

Warm up
1. Wall Slides x12
2. T-spins x6/side
3. Warrior lunges x8/side
4. Supermans x10
5. Bulgarian Split Squat x8/side
6. Standing leg swings x8/side
8. Squat to stand x10

Day 1
1. Pullups 4x3-6reps
1. Wallslides 2x10/ Wrist flexor stretch 2x10
2. Feet Elevated Pushups 3x8-12 reps(elbows in)
3. 1-arm cable row 2x12/side
3. 1-arm cable press 2x12/side
4. Facepulls 2x10/side
5. Pallof Press 2x12/side
6. Cable Woodchops(Full Extension Twist) 2x10/side
7. DB Deltoid raises 2x10/side

I follow my morning workouts with 15 minutes of stretching that mentally prepares me for a long day at work.

Part Two of my workout came at around 4:30 after I got home from work.  I completed just over a 5 mile loop through the hills of Mt. Lebanon at my marathon goal pace.

I finished my day off with another stretching session and a good meal of vegetables, egg noodles, and a veggie burger.

As a former college athlete, I have learned so much about time management.  I know that it is vital when sticking to a workout plan while juggling ever other aspect of your life-- full-time job, a part time staff writer, a girl friend, and a pet owner.  I stay on track by planning ahead, adjusting my time, and luckily having a boss that allows me to be flexible with my schedule.

Day 3: Vacation Training

8 miles of Hilton Head trail running followed by balance and stability work. My goal was to become somewhat tired during my run, and then focus on maintaining stability after exertion.  This helps with mentally staying focused when your body is tired, but it also trains your legs to stay balanced throughout long runs. Stability and balance of your lower legs is key for injury prevention.  You do not want to lose form once you become tired because then you are more likely to alter your stride, thus increasing your risk of injury.

After my run, my boyfriend and I biked 3.5 miles to eat breakfast where I refueled with eggs, coffee, and a waffle.  

Although many may not understand why we wake up early and run or workout on vacation, it is truly inspiring to see all of the other runner's hitting the trails in the early morning hours.  I have passed runner's of all ages and all shapes and sizes.  That is what is so great about running, there are no requirements and no guidelines.  All it takes is a pair of running shoes and some determination.  

Vacation Training Day 1 and 2

Some mobility work on the beach

This week I am on vacation with my boyfriend and his family.  Having never been here, I was unsure if I would be able to continue my training as normal.  Little did I know that Hilton Head, SC is full of trails, and we would have access to a small gym.

We arrived Sunday (my day off) and went for a short bike ride.

Monday:

About a 3 mile trail run to the gym, a workout, and about a 3 mile trail run back to our house. 

Workout:

 Bosu ball push-ups- 3x 10-6

1 arm bent over rows (3x10)

Straight leg hamstrings (3x10)

Low seated row machine (3x10)

Planks

 

     

     Tuesday: We couldn't find a location to do my sprint work so I settled for a day of stretching and bike riding.

     Wednesday:

About a 3 mile trail run to the gym, a workout, and about a 3 mile trail run back to our house. 

Workout:

Wall Slides (3x10)

T-Spins (6 each side)

Chest supported rows (2x10)

Chest supported flys (2x10)

Pallof press (2x15 each side)

Tricep extension (3x10)

Upright rows (3x10)

Cable woodchop diagonal

Standing external rotations (2x10)

Standing internal rotations (2x10)

Hip mobility stretches

I thought the runs would be a lot easier on a flatter surface at lower elevation (compared to Pittsburgh), but the humidity was about 85-92% each run.  The only negative of my runs is that my sports bra tan is increasing daily.  

How I got started running

Fitness has always been a huge part of my life because of how active I was with sports.  I knew that the fitter I was, the easier it would be to play a 90 minute soccer game.  I knew that with the correct preparation I would not tire out when the other players would fatigue.  So I knew that cardio fitness was important, but I never thought about it as a sport within its self.

After having sacrificed my body during 4 years of Division 1 Women's soccer and four surgeries later, I knew my soccer career would turn into pick up games and intramural leagues.  Nonetheless, my body was tired and needed that retirement.

I attend Georgetown University in Washington, DC for my Graduate degree, and there I met so many interesting people.  My program was hard and bonding with my classmates was inevitable due to the amount of time we were spending together in class and in the library.  An already avid runner asked me if I would like to run a half marathon with her.  Since I am so competitive with myself I could not turn down the challenge.  After little preparation I completed the 13.1 miles and immediately fell in love with the sport.  I did not finish with a great time, but I crossed that finish line knowing I could do more.

About a year later I completed my first marathon.  I trained for about four months, but still being new to the sport I knew I had so much to learn.  I finished just under my goal time.  Just shortly after thinking I may not finish the race, I had signed up for my second marathon.  I was up for the challenge.

I am now on my journey to my second marathon in Columbus on October 19th, 2014.

Through this whole process I realized how much running had already changed my life.  Not only was I noticing changes in my physical appearance, I now was filling that void that was lost when competitive soccer left my life.  I was working towards something.  I was setting goals, and I was surpassing them. I was realizing my body had new limits and that I have so much room to grow.  I work a full time job and write for a sports media company on the side. Running is my time alone, my mental release, my physical challenge-it is keeps my going.

Just remember: it doesn't matter if you are the one passing people or people are passing you- at least you are out there running.