PRetty in Pittsburgh

Guess what I *didn’t* do today? Run. Yep, I skipped my first day in week 5. More on that later. But, as I approach 6 weeks, here’s the recap of this past week.

{That picture above are my new kicks from my trip to Elite Runners and Walkers the other day. They’re the latest New Balances in my collection, which I am prone to.}

How I’m feeling this week:
My energy from last week seemed to just go away. Was feeling a bit more lethargic this week. Perhaps it’s from not working. I had two weeks off (woohoo!) and in week two it hit me a bit, not being out and about as I am normally in a routine. Also, my runs felt a little harder than usual. But that’s to be expected. I can’t have a perfect week each week.

I broke in my new kicks yesterday since it was a short run. Love them. New Balances are just a comfortable shoe. I highly recommend Elite Runners and Walkers for my Pittsburgh friends since they really took the time to watch me walk and run, and talk to me about different options. I also picked up some Gu and a fancy new running belt, which reminds me of 90s fanny packs. HOT.

What I ran this week:

• Tuesday 2/14: 4.02 miles, 42:39 (10:37 average pace), treadmill (including 2×3:00 AIs)
  
• Thursday 2/16: 4.07 miles, 48:24 (11:53 average pace), road (lots of hills; a little walking)
  
• Saturday 2/18: 3.10 miles (5K), 29:17 (9:25 average pace), paved trail; mostly flat but hilly in parts
• Sunday 2/19: None (Supposed to do 6-8 miles)

TOTAL: 11.19 miles, 2:00:20  (slightly behind my training schedule)

The  3×2:00 AI (aerobic intervals) went well on Tuesday’s run. I did mine on the treadmill and just randomly sped up 3 times for 2 minutes to about a 9-9:30ish pace each time. Also, since the schedule called for a 5K race on Saturday, I got real speedy. My pace for a lot of it was 8:30ish. By the end of it, I felt a little sick. I think I went too fast. But since it was only 3.1 miles, it was necessary for me to put the pedal to the medal.

How I cross-trained this week:
60 minutes body works + abs class. I had time to do 1 or 2 yoga classes, but blew those off as well.

What I ate this week:
My diet was a little wonky this week as well. Given that I didn’t work, I slept a little later each morning. I’d get up, have coffee and a bowl of cereal, then not eat until dinner. I ate less this week which probably contributed to not having as much energy to run and cross-train. I also had movie popcorn for dinner one night. Delicious, but not exactly nutritious. And then last night I went out with friends and had a giant cheeseburger and split nachos at Fat Heads (one of my faves), and then drank some beers. It was good.

Roadblocks this week:
Not having the energy to run, I’d say. Plus I was very dehydrated today from drinking last night which also contributes to not wanting to run.

Goals for the week ahead:
Get back at it. I start my new job (!!) tomorrow, which means I’m back to the grind. It also means less time to run. On top of that, I have a mile-heavy week and hit double digits this weekend (!!). I must get the energy back to do it all. I also want to get up early on Tuesdays to do my miles pre-work. Thursday runs are longer so those will be after work. Let’s hope I have time to get my 7 in this Thursday. Soon enough, I can start running outside after work again when daylight savings begins (March 11 baby). Also looking forward to doing my 10 miles at the Spring Thaw this Saturday. Doing my run race-style will really be great with the energy of others plus aide stations.

This week’s running topic: Getting off track 
So as I said above, I completely bailed on my running today. I just felt so tired and dehyrdrated from going out last night. I wasn’t necessarily hungover this morning, but eating and drinking badly directly affects my ability to be active the next day. But you know what? I don’t feel bad about it. I was able to eat and drink delicious food and beer, and see a lot of my friends. You just need that sometimes! So if you’re training for a race (whether it be a 5K or marathon or anything else) and get off track, don’t sweat it. Because I missed 7 today, doesn’t mean I won’t be able to run a marathon on May 6. LIFE happens. So I’m going to get back on the saddle (stupid saying) this week, get my mileage in, and get back in the game. What you shouldn’t do is overdo it this week and add extra miles on. That will just be more hurtful on your body. Plus, since I’ve been dealing with shin splints, I am looking at week 5 as rest for my legs (also, getting a massage during a pedicure helps).

When have you gotten off track? Leave a comment or tweet me using the hashtag #LRAM.

For fun: What kind of runner are you? I’m the “I’m Sexy and I Know It” – The Fitness Runner.”

Past recaps:
Week 4
Week 3
Week 2
Week 1
Pre-training post with my training schedule

4 weeks are in the books for my marathon training. Time is flying! Read on to view this week’s training recap (past recaps and training plan are at the bottom of this post).

How I’m feeling this week:
Awesome. I think I’m fully in the swing of things with training. I just hope I can keep this up for 12 more weeks.

I was so excited that I actually enjoyed a 9-mile treadmill run yesterday I just had to tweet about it. I normally hate the treadmill if I have to be on it longer than a half hour, but I had good music on, felt good, and watched the snow fall outside.

What I ran this week:

• Tuesday 2/7: 5.02 miles, 58:43 (11:41 average pace), road (including lots of hills)
  
• Thursday 2/9: 5.01 miles, 50:41 (10:07 average pace), track (flat) + road
  
• Sunday 2/11: 9.01 miles, 1:36:54 (10:45 average pace), treadmill (some elevation)

TOTAL: 19.04 miles, 3:26:20  (on par with my training schedule)

 How I cross-trained this week:
75 minutes hot vinyasa yoga

What I ate this week:
Pretty similar to past weeks. I’m finding that hydration is going to be the most important thing for me while training. Because if you’re dehydrated, forget it. You cannot run a marathon. I’m drinking lots of water, coconut water, and water with nuun tablets, plus drinking chocolate milk after my long runs. My breakfast of toast (or half a bagel) with peanut butter and banana is also working wonders. On this week’s long run, I took a Gu gel at mile 5. It was the first time I tried Gu with 2x caffeine (espresso flavor) and I loved it. My energy was sustained for the entire run. I could definitely run a half marathon by the end of February.

Roadblocks this week:
None. Hoping and praying this keeps up!

Goals for the week ahead:
Keep cross training and include some more strength training into the mix. I need some help in the abdominal department so I may be hitting up some new classes. Also, keep up the RICE-ing.

This week’s running topic: Running the right way
I am no Olympic athlete, but in order to improve in running, I have to do more than just run at a steady pace for each run. I blatantly ignore half of my training plan, but it’s important I work on aerobic intervals (AI), which according to Runner’s World are “timed repetitions (of 2:00 to 3:00 minutes) slightly faster than your normal training pace–enough to make you breathe harder, but still not go anaerobic (panting, gasping, verge-of-out-of-breath). Jog slowly after each repetition until you are refreshed enough to run the next.”

Tomorrow (Tuesday), my run calls for 3×2:00 AI in my 4-mile run, so I am going to work on doing that since it’s only 4 miles I need to push myself a bit. (Add that to my goal list!) Considering I am not in double digits until week 6, I can afford to push myself in week 5. Tuesday runs I will never run over 5 miles, so these are the runs to work on intervals + hills. Next Tuesday, my run calls for 6:00 Total Uphill Time (TUT): ”The total number of minutes you spend running semivigorously up inclines–could be repeats up the same hill or total uphill time over a hilly loop.” I’ve been making sure to incorporate hills on at least two runs per week (running the Pittsburgh Marathon, this is a MUST). so this I will continue to do.

Tweet with me about running! #LRAM

Past recaps:
Week 3
Week 2
Week 1
Pre-training post with my training schedule

{lululemon words to live by}

Week 2 of Pittsburgh Marathon training is all said and done. HOLLA. Here’s how I’ve progressed this week:

How I’m feeling this week:
Tired again. More like fatigued. By night time, I feel as though I’ve had the wind knocked out of me. I think my body is definitely still adjusting to the mileage (which totaled 19.6 miles this week). I am not sore (yet), but my legs still hurt. I’ve got some shin splints happening in both legs, plus my feet are hurting as well. I am experiencing toe pain like I did last year, too. I’ve been practicing some things that should help, which I’ll be recapping next Sunday. Hopefully by then I will be feeling better. Until then — ICE!

What I ran this week:

• Tuesday 1/24: 4.00 miles, 46:00 (11:29 average pace), treadmill
• Thursday 1/26: 4.60 miles, 1:00:06 (13:02 average pace), treadmill (walked for 10 minutes)
• Saturday 1/28: 4.00 miles, 48:39 (12:09 average pace), road (including hills and a bit of walking)
• Sunday 1/29: 7.00 miles, 1:13:55 (10:33 average pace), track and road (including hills)

TOTAL: 19.60 miles, 3:48:41 (on par with my training schedule)
I’m really happy with my 10:33 average pace today. I am definitely getting back in the groove. You know how else I can tell I am getting back into fighting shape? As soon as I started running long distances, I noticed that the first 3ish miles are hard. Then once you hit about 4 or so you get into your running groove. Very strange. At the end of my runs I feel the best (I think this is partly mental though because 1) I know I have MANY more miles to go in training total and 2) I know it’s the end of my run and I can go home and take a hot shower.) Also this week I walked a bit. I am kind of anti-walking when you’re on a run, because when I start walking I want to KEEP walking. But only allowing myself quick 10-second breaks really help when you need it. Especially after a tough hill (Saturday) or when you just are so over the treadmill and dealing with a fast food hangover (Thursday).

How I cross-trained this week:
Nothing. Major fail. (Last week, I talked about my upcoming business trip, which was this past Wednesday. Being in the car + eating junk + getting home after 8 p.m. = I laid in bed immediately when I got home.) I won’t beat myself up about it, but I need to plan better for the weeks ahead because cross training is a pivotal part of injury prevention.

What I ate this week:
Lots of water. I notice I am a lot more thirsty now. Last night I drank two beers but made sure to drink about 5 waters after to balance myself out. On my business trip day I ate terribly; I was ravenous and ate fast food twice on the road. It made me ill the next day which did not bode well for Thursday’s run. Now I know that cutting the junk is going to be so important as the days go on. Bonus: Today I am far less hungry than last Sunday. I ate normally today which I plan on doing for Sundays to come as best I can. Just because I am going to run many miles, doesn’t give me the green light to gorge on anything I want (MOST of the time ). I need to get smarter about carbs.

{That there above is Nuun. I bought it at Fleet Feet a few months ago, and drank some again this morning before my run. Nuun are hydration tablets that are about 6 calories and contain electrolytes. I plan on drinking these babies all of my training (in addition to my Coconut Water) to stay hydrated without a lot of sugar or calories.}

{I’ve always read chocolate milk is also a good recovery drink. Runner’s World suggests to drink it after a run, so I added some chocolate sauce to my almond milk for a delicious post-run drink. So far, I am liking it.}

Roadblocks this week:
Wednesday, if you haven’t guessed by now. That was it, though. I braved the outdoors the last two days and didn’t have to deal with snow and too-frigid temps. Just some wind today. Also, dealing with getting enough energy to run and my hurt legs has been hard.

Goals for the week ahead:
Treat my shin splints. Ice at least three times plus STRETCH after every run. Increase my mileage (next Sunday will be 8!). Get new running shoes and inserts. Also, I have a lot going on after work this week which means I may have to do some weekday runs BEFORE work. Have mercy.

This week’s running topic: Where to run
Treadmill vs. roads vs. tracks vs. trails. Outside vs. inside. What is best? I am no running expert, but I will talk about what I think is best. Given that I am training for a marathon on the roads and bridges of the city of Pittsburgh, I have to train for THAT. So, lots of outdoor running on roads, and more importantly, HILLS. I have heard Pittsburgh can get hilly. I’ve run half of it and made it out alive, so I know what to expect. But I am making sure to incorporate hills whenever I am outdoors so my legs and lungs get stronger. I need to build endurance. Also, once I hit about 10 miles, I am planning on running more of the city on the weekends. The last two half marathons I ran 10 miles of the course on my last (or few of my last) long runs before race day. Nothing can prepare you more for your race by training on the actual course. But I also feel it’s important to train on a variety of courses so you can really get prepared. Sometimes I am forced on the treadmill if it’s too cold/dark/icy/rainy/snowy. That’s the nature of the climate I live in. And sometimes, a trail run will be introduced to change things up and train my body to be ready for anything. Right now, I am doing treadmill during the week and roads/track/trails on the weekends. Throw in some bridges and I am ready for race day!

Bonus round:
Don’t forget the hashtag! #LRAM (for Let’s Run a Marathon). Also, what did you think of the new playlist?

Past recaps:
Week 1
Pre-training post with my training schedule

Week 1 of marathon training is complete! I stuck to the plan, and lived to tell about it.

How I’m feeling this week:
TIRED. After working out five days this week, I am feeling the fatigue set in. You know what else? My left leg hurts. Feels like I could get my shin splints back if I don’t treat them now. Also, I have been hungry since my long run this afternoon, despite eating a few times. I haven’t felt like that since my first half marathon training days. What I attribute this to, though is I have not been on a regimented training schedule for 8 months. I like to think of this past week as transition week.

What I ran this week:

• Tuesday 1/17: 4.00 miles, 49:35 (12:23 average pace), treadmill
• Thursday 1/19: 5.02 miles, 1:00:42 (12:06 average pace), treadmill
• Saturday 1/21: 4.02 miles, 43:16 (10:46 average pace), treadmill
• Sunday 1/22: 6.02 miles, 1:06:18 (11:01 average pace), (snow-covered) track and road

TOTAL: 19.06 miles, 3:39:53

{That handy chart is thanks to Garmin Connect. Such a great way to track everything online.}

In this transition week, I am also pacing myself. I had a slow pace everyday, and I think this is for two reasons. One, I don’t want to burn myself out too quickly. I want to ease into it. Two, I am getting back into training shape.

How I cross-trained this week:
Wednesday 1/18: 1 hour of hot vinyasa yoga

What I ate this week:
Greens! Water! Yay! Although I wasn’t 100% perfect, I cut back on the badness and focused on the good. I even had a couple alcoholic beverages
{Left: Wheat grass. My gym has been selling them. I chase it with apple juice. Right: The old standard Green Monster.}

And I got reunited with “running food.”

{Left: Coconut water. I mix it with lemon and water. Right: Running Jelly Beans. Verdict? Delicious. Thanks to my running buddy Autumn for giving me those.}

Roadblocks this week:
None, really. I was excited to get started. I will say the snow was a bit of a roadblock, though. Hence why I was stuck on the treadmill Saturday morning. Today I braved the cold and headed outside. Running on a high school track covered with snow was interesting. It felt like running on sand at the beach (with the added fear of slipping). I managed a mile and a half, then kept to the school complex the rest of the time. Also, snowstorms make me want to curl up on the couch all day.

Goals for the week ahead:
Keep it up! I need that momentum to see me through. Also, ice and stretch to prevent shin splints. Finally, I have to travel for work on Wednesday, so my goal is to do a little cross training when we get back to Pittsburgh, despite 8 hours of car time. Maybe a spin class or 30 minutes on the elliptical at the gym. Business travel is definitely a road block.

This week’s running topic: Safety.
I’ve written about staying safe before, but Skinny Runner’s post this week provided a lot more tips in light of recent events of women being harmed while running. My biggest tip to stay safe is to not broadcast where you are. I run alone a lot, and I never talk online about where I am outdoors. I also always tell someone where I’m going and at what time, then again when I’m done. It’s easy to text your mom before and after a run.

Bonus round:
I’ve decided to add some hashtaggery to these recaps. If you’re on Twitter and following along or training yourself, let’s use #LRAM for Let’s Run a Marathon. This can be used for recaps and musings throughout the week.

And check back here on Wednesday morning — I will be posting the latest installment of Songs to Run to!

Past recaps:
Pre-training post with my training schedule

“After all it was a great big world, with lots of places to run to.”

A few months ago, I did something crazy. I signed up to run a marathon. So on May 6, 2012, I will be setting out to run my first 26.2 miles in the Pittsburgh Marathon. Exactly 16 weeks from today. That said, I’ve decided that every Sunday I’ll be checking in and recapping the week to talk about progress, distance, pace and all tips and pitfalls I pick up along the way. Won’t you join me?

How I’m feeling this week:
Fat and lazy. Honestly I didn’t have a good week healthy-wise. But running-wise, I’ve been running regularly since the last half, but no where near consistently or long enough. 3-5 miles is my general base. But that’s all I need right now — a base. And I am about to get on a good regimen. Tomorrow is a new day.

What I ran this week:
3 miles on Monday, 1/9. I need to step. it. up.

How I cross-trained this week:
Walked around Washington, DC.

What I ate this week:
Let’s just say there were too many beers, burgers and bar food involved.

Roadblocks this week:
See above.

Goals for the week ahead:
Cut down on the booze and diet pop; up water intake. Slowly but surely cut down on the junk food. Read Runner’s World “Your First Marathon” training guide. And run 15-16 miles, most importantly. Here’s the training plan I am using (I plan on cross-training on Wednesdays):

See you next Sunday with a check-in on my progress! Want to ask me a question or request I blog about something marathon-related? Email me.