Category Archives: Weekly Recap

CIM 2016 Training Week 2

Week 2 of CIM training was a rough one.  The previous week‘s high mileage took its toll.  So it seems as if Week 2 was just a lot of mehh runs…nothing special.  But technically, that was the plan.  I didn’t have any speed workouts on the schedule anyways and it was just meant to be another week of building mileage.  But in the end, mileage was a bit less than hoped/than Week 1.

Monday – OFF

Tuesday – 6.1 miles

Just my “normal” route, without a watch.  Mainly because it was not charged and my charger was at work.

Wednesday – 9 miles @ 8:00 avg

I got this run in RIGHT before the rain started!

And the watch was charged, which means I get the pleasure of giving you my splits: 8:18, 8:00, 8:01, 8:01, 7:49, 8:16, 7:44, 7:46, 8:04

Thursday – 8.2 miles @ 8:10 avg

This was actually only supposed to be 7 miles today but I was feeling decent so I went a tad further.  It was a run-commute home from work.  I’ve been doing that a lot lately and will give you all the pros and cons at some point here soon.  I listened the majority of the time to a podcast on the power of brands.

Friday – 5.4 miles @ 8:14 avg

This one was a run-commute to work in the morning.  My legs are mucho fatigued…so many miles lately.  As a reference point, I only ran a total of 55 miles in all of July.  So the building of mileage has been hard, but I’ll be used to it and it will be worth it soon enough I’m sure.

Saturday – 3 miles @ 8:13 avg

I was supposed to do my first run with my new training group!! (More on that soon)  But it got rained out due to thunderstorms :(  So I ended up just doing a short run in the afternoon after the rain cleared, but it was hot at that point so the long run wasn’t going to happen and my legs were feeling SHOT.

Splits: 8:36, 8:00, 8:02

Sunday – 9.3 miles @ 8:13 avg

So hot and so tired.  Not like tired like I want to go to sleep, but tired like my legs just couldn’t do it.  Splits were all between 8:10 and 8:20 except for one right at 8:00.  I took a lot of water stops/walk & stretch breaks during this.  And my iPod was not cooperating.  So it was just a bad run all around.

Total – 41 miles

 The “failed” long run was obviously not how I wanted to close out the week, but still above 40 miles and 6 days of running, so those are wins.

Also, I’m still a week behind in my recap as this past week was Week 3 of training, but I do have most of that recap done as well so I should have it posted and be caught up this week.  And it was a good one :)

Best run on the week: The 9 mile run on Wednesday

Alcoholic beverages consumed during the week: Just 1…same as last week.  But now I can’t remember what it was.

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Catching up on my training?  Here are the past weeks of CIM 2016 Training:

Week 1 (8/15 – 8/21)

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What were your big wins for the week?

How long does it take for your legs to not feel fatigued all the time when increasing mileage?

CIM 2016 Training Week 1

Considering I haven’t blogged here in a few months, I haven’t told you all yet that I’m registered for the California International Marathon!  And with that, I obviously feel like I need to start this up again to document my training :)  So training “officially” started 2 weeks ago now, so week 1 was the week of 8/15 – 8/21.  In the next few days I’ll have Week 2 training and recaps of a few summer races, including the Anchorage Mayor’s Marathon.  But for now, let’s back track a bit to 2 weeks ago:

Monday – Off

Nailed it.  After running 22 of my 34 miles last week over Friday – Sunday, I decided Monday should be an off day.  So I very easily stuck to my first official day of my training plan.

Tuesday – 6.05 miles in 48:50 (8:04 avg pace)

Pretty typical run up and down the lakefront.  Nice and cool at first, but then got hotter/sunnier as it went on.

Wednesday – 8 miles in 1:04:30 (8:04 avg pace)

I was super nervous for this run since it’s a tad longer than my “normal” runs and it was hot and I have not been in the best mood lately and didn’t want to do this alone.  But I went and I got it done.  The first few miles were really hard and i was unsure I’d be able to finish, but the 2nd half felt way better.  Lately it seems like it takes me a long time to warm up.

And I need to call out my splits for this one because they were amazingly consistent: 8:22, 7:59, 8:03, 8:03, 8:03, 7:56, 8:00, 8:07

Hit exactly 8:03 for 3 miles in a row.  All 6 miles in the middle within 7 seconds of each other.

Thursday – 7 miles in 57:30 (8:12 avg pace)

I felt super efficient because of this run.  It was storming in the morning when I woke up, so I curled back up to sleep longer.  I had plans to meet Bethany for ice cream at Jeni’s up in Lakeview, so I brought my running backpack to work so I could run straight from work to Jeni’s.  I didn’t map this beforehand, but estimated it at about 6 miles…it ended up being 7 though so I was a little late.

Friday – 6 miles in 49:10 (8:11 avg pace)

Again, just another run up and down the lakefront but at least had some company for part of this one, so that made it go by more quickly than usual!

Saturday –  (AM) 12 miles in 1:39:00 (8:15 avg pace) & (PM) 3 miles without a watch

Ran with Catherine and the Elmhurst Running Club on the Prairie Path!  Cath and I did 10 miles with the group, then 2 on our own.  It was timed perfectly because we made it back to the car RIGHT as it started to downpour.  This run felt hard at the beginning, like I was racing to keep up with the group…but again, after I few miles I felt warmed up and much better.  But of course then the end was hard.  Still need to get used to the double digit runs again.

Later in the afternoon after the storms cleared up,  I was in a bad mood and needed to do something to make myself feel better and had to move my car anyways from where it was parked, so I ran around a bit to get my car.

Sunday – 6 miles without a watch

I really wasn’t sure if I’d run today or not because of how tired I felt after yesterday’s long run…and then figured the bonus 3 miles wouldn’t help that either.

But when you wake up and The Weather Channel app says it’s 60 degrees, you can’t not go for a run.  So I did just that right away when I woke up before I had the chance to talk myself out of it or for it to get any hotter.  I wanted to avoid the lakefront because of the Air & Water Show, so I ran my “normal” route north and then back south on the lakefront because I realized it actually was still early enough since the show wasn’t starting for another hour or so.

Later in the day, I ended up walking down the lakefront path on my way home from lunch with Erin and that was a huge mistake.  The Air and Water Show is a nightmare.

Total – 48 miles

So that was a lot of mileage (for me)…all within the same general pace.  This past week was another week of just “normal” mileage, then I’ll start getting into some speed workouts this week.  I also feel like I need to really slow down my easy runs.  I say that frequently though and then never end up going much slower.  Why is that so hard to do?

 Does it take you awhile to feel “warmed up” for runs?  It seems like it’s taking me a lot longer than usual lately…

How much does your pace vary both within a run and across runs each week?

Color Changes & 3 Weeks of Training

Well, I have a few weeks of training to catch you all up on!  Work has been pretty busy lately, so this dear old blog has taken the back seat.  But now that I’m just 5 weeks (!!) away from the Anchorage Marathon, I’m sure I’ll have tons of fun to write about.

Wednesday (4/27) at lunchtime: 6 miles @ 8:20 avg pace

Wednesday (4/27) night: Orange Theory class

Friday (4/29): 6.3 miles @ 7:56 avg pace

Sunday (5/1): 6.1 miles @ 7:59 avg pace

Total: 18.4 miles + 1 Orange Theory class

I’m gonna throw in a little fun here though and show off my new blonder hair:

And the next week:

Monday (5/2): Orange Theory class

Tuesday (5/3): 7.45 miles in 1:00:45 (8:09 avg pace)

Thursday (5/5): 5.75 miles in 46:40 (8:06 avg pace)

Friday (5/6): Orange Theory class

Sunday (5/8): 19.25 miles in 2:35:20 (8:04 avg pace)

Total: 32.5 miles + 2 Orange Theory classes

And not only did my hair color change…but the walls in the downstairs of my condo have gone lighter for the summer (and beyond) too:

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And last week:

Monday (5/9): Orange Theory class

Tuesday (5/10): 7.25 miles in 58:30 (8:04 avg pace)

Wednesday (5/11): 4.3 miles in 35:10 (8:10 avg pace)

Saturday (5/14): Orange Theory class

Sunday (5/15) morning: 4.15 miles in 33:10 (7:59 avg pace)

Sunday (5/15) afternoon: 6.25 miles in 49:50 (7:58 avg pace)

Total: 22 miles + 2 Orange Theory classes

I’d say the biggest things have been the increase in Orange Theory classes (so an increase in weight training.)  But with that, has come a general decrease in mileage…especially during the week.  I’ve kinda just been doing whatever during the week with how busy I’ve been at work, but have managed to get into 2 great long runs of 18.25 and 19.25 miles.

And just for more fun, here’s another interpretation of the spelling of Colleen:

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Sooo that’s what my last 3 weeks has been – some running, some Orange Theory, putting some more home-y touches on my condo, and lots of coffee & working.  But that’s all OK, because unfortunately the weather still isn’t ready for summer like my hair is.

What have you been up to the past 3 weeks?

How do you get ready for summer?  New hairstyle?  New clothes?  I definitely have gotten a few new outfits too!

Anchorage Mayor’s Marathon Training – 9 Weeks Out

Sup, amigos?

I haven’t done one of these weekly training recaps in a few weeks because the past few have been pretty much like this: run easy during the week + race on the weekend.  I guess I can give a quick overview of the past 3 weeks:

3/28 – 4/3: 36.2 miles, including the Shamrock Shuffle 8k

4/4 – 4/10: 26 miles, including the Go! St. Louis Half Marathon

4/11 – 4/18: 28.1 miles, including the Carmel Half Marathon

Which brings us to this week and the fact that as much as I’d like to race some shorter distances because I think I’m in sweet 5k-10k shape, I have a marathon to train for!  And train for it I did this week:

Monday – 7.6 miles in 1:01:20 (8:04 avg pace)

Tuesday – 6.9 miles in 55:30 (8:02 avg pace)

Wednesday – OFF

Thursday – 6.15 miles in 50:00 (8:07 avg pace)

Got a little wet in the rain on this one…nothing terrible, but a rather refreshing mist that actually felt pretty good.

Friday – 6 miles in 47:30 (7:55 avg pace)

Another windy night in the city, so I stayed away from the lakefront.  I considered running into Wicker Park, but that would’ve been just a tad further than I wanted to go, knowing I had a long run on the schedule for the next morning.  And it was nearing dusk anyways, so I stayed in my general hood, just running down neighborhood streets for the most part.  I tend to stick to the busier roads out of habit, but it sure is nice to run down the quieter side streets.  I also did this on Saturday’s long run.

Saturday – 18.25 miles in 2:25:00 (7:56 avg pace)

Looking back on this run (a whopping 4 days removed), I’m still pretty shocked how good I felt on it.  Obviously there were some patches of doubt during it, but nothing nearly as bad as it could have been.  The weather was perfect which helped a ton.  So here’s to hoping I can have a few more quality long runs over the next 8 weeks!

Sunday – Orange Theory class + about 7 miles rollerblading  … and painting a few walls, I’ll call that a workout.

I was holding out on becoming a member at the Orange Theory in the city because of the price.  But it’s clear that I won’t do weight training on my own and I love their classes, so I decided to do the 8x/month membership.  I’ll see how it works out this summer, but I think adding this in 2x/week to my running will help immensely.  Especially with those hills I’ll need to run in Anchorage and my dream of running a sub-20 minute 5k this summer at the 4th of July race.  #goalz

Total – 44.9 miles + 1 OTF class + rollerblading

This was a great week of training coming off a few hard races.  I still don’t feel 100% recovered from that run on Saturday, but mentally I feel pretty great about it.  After the let-down of half marathons recently, I needed a strong confidence booster going into this next training cycle.

OK, but now for some non-running stuff:

Sunday morning after Orange Theory, my mom and I had some painting to do.  I’m slowly making progress with some of the things in my condo that need to be updated and now there are only a few walls left to paint!  I’ll get some photos up of that once it’s all finished and put together.

After a few hours of painting, we hit up a local fish taco joint, Buzz Bait, for tacos, margs, and chips and salsa.

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I had the shrimp taco (yay!) and the chicken taco (nay…)  Next time, I think I’ll need to just get 2 shrimp tacos because that one was amazing.  I’m just writing this here because I’ll probably go back in a few months and forget what I thought about each.  So now I have documentation that I can go back and reference.  Does that happen to anyone else?

After the tacos, I still wanted to take advantage of the nice weather, so I decided I’d rollerblade.  As I was getting ready to head out, Jocelyn texted and asked what I was up to – they were doing some day drinking over at another friend’s apartment – so I said I would blade up there and say hi for a bit.

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#sunsoutbladesout I wasn’t doing a good job of getting a picture while rollerblading, so that one will have to do.

How do you make sure you get in weight training with your running?

Do you always order the same item at restaurants or switch it up each time?

Training, Learning Spanish, & A New PR!

Happy Monday, friends!  I have another week of training to update you on – and this was a decent one.  I’ve started tapering so in general, the week had an extra off day and a super easy shake-out run, but ended with the Shamrock Shuffle 8k race yesterday!

Monday – 8.2 miles in 1:04:30 (7:51 avg pace)

This was a good run.  I had a long workday, but got out the door when I got home for a run completely in the dark.  Due to that, I just stuck to one stretch of the lakefront path that was more well-lit and ran up and down it a few times.  I did the first 7.7 normal, then hard the last .5 mile.

Splits: 8:03, 8:07, 7:59, 8:07, 8:01, 7:43, 7:40, 5:45 for the last .7 of my “normal run”, then 3:10 for the hard half mile at the end.

I was really surprised when I saw that pace for the hard half mile!  Definitely felt like I was pushing, but didn’t think I was going quite that fast.  I’ll take it!

Tuesday – OFF

This was more of a mental off day.  I’m so over the cold.  I didn’t run in the morning and it was just one of those days where the ver last thing I wanted to do when I got home was run.  And I’d say during this training cycle I’ve been good about fighting that feeling, but it was cold and my condo was warm and I really did not want to be cold again.

I cozied up and worked on my Spanish with the Duo Lingo app.  I thought this phrase was appropriate:

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And this one was not nice…no, thanks for bringing it up, Duo Lingo.

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Wednesday – 11.4 miles in 1:30:00 (7:53 avg pace)

I did a run commute to work!!  More info on that to come, but it helped me get in a “mid-week” long run before work.

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(Also learning how to use the camera timer…)

I ran north through the city and then east to the lakefront, with the intention of running all the way down the lakefront path to the loop.  But the wind was an absolute nightmare heading south, so I spent probably 3 miserable miles on the path, then went back to the city streets for the remainder of the trip to work.  I didn’t look at my watch at all until the last few miles.

Splits: 8:02, 8:03, 7:51, 7:48, 7:55, 7:42, 7:51, 8:12, 8:14 …then the Garmin went haywire due to the tall city buildings and clouds…but yeah obviously those last 2 miles I have splits for was when I started heading into the wind.  Other than that, I felt good!  I did not feel good the first half of the workday though.

Thursday – OFF

Both a mental and physical day off.  Really feeling fatigued after that long run and want to feel as fresh as possible for the race this weekend and next weekend of course!

I woke up Thursday morning and had this candle still burning from the night before…oopsie daisy.

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Friday – 6.25 miles in 48:50 (7:48 avg pace)

Normal run with 10 x 30 seconds hard w/ 1:30 easy recovery.  I ran 26 minutes normal, then got on the lakefront path and started the fartlek, which took me right back to my condo.

This is my favorite race-week workout to throw in some quick pick-ups to practice form and turn-over.

Saturday – 3.3 miles in 28:00 (8:29 avg pace)

Super easy shake-out run!  I brought a $5 and ended at Dunkin Donuts to get coffee :)  Luckily I got this one in before the crazy wind and snow started.

Oh and my mom and I went to the Shamrock Shuffle expo!  AND then I got to see the cutest little future runner baby.

Sunday – 2 mile warm-up + Shamrock Shuffle 8k race

Full recap coming at you tomorrow, but spoiler alert: I finished in 33:46 (6:48 avg pace)!  And that is a PR :) …maybe because it’s only my 2nd ever 8k and the 1st was a flop.

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(This photo & more on Instagram!)

Also, I was wearing my brand new Shamrock Sweaty Band!! (Use that link for 15% off NOW!)

Total – 36.2 miles

Do you speak any other language?  Or would you like to?

How do you taper for a big race?  I need some tips going into this week!  My current plan is just run easy, take 2 or 3 days completely off or cross train easy, and probably do that same 10 x 20 second fartlek workout one day.

Training 3/21 – 3/27

Another week of training down.  I’d say this was a pretty solid week – some hiccups with a tempo run and the length of what was supposed to be my mid-week long run, but still hit close to 50 miles.  And got in a 15 mile long run!

Monday – 7 miles in 56:55 (8:07 avg pace)

Pretty normal run between 8:05 – 8:10 per mile the whole time.  Glad to be getting outside more lately, but the wind really sucks.  I can’t wait til summer when it’s a little less windy.  But then I’ll probably be complaining about the hot temperatures.  It’s rare that the weather will just perfectly cooperate in Chicago I suppose.

Tuesday – 8 miles in 1:03 (7:52 avg pace)

I was supposed to do a tempo run, but today was not my day.  I felt OK on the warm-up (2.4 miles), but then started the tempo and it was rough and I only hit a 7:20 but felt like I was running much hard and kind of was expecting to see a sub-7 mile for how hard that felt.  So then I did an easy mile (8:13), then hard (7:33)…which again felt like the effort was way harder than that, then easy (8:07), and hard (7:13).  Then I followed it up with a .6 mile cool-down for 8 miles total.  Definitely a discouraging workout, but at least it ended up being something and I didn’t totally quit on myself.

Wednesday – 5.3 miles in 42:40 (8:03 avg pace)

This run was so hard.  I was fatigued from last night’s workout (this run was in the morning, so about 12 hours later) and the weather was terrible.  It wasn’t overwhelmingly cold, but cold enough to wear gloves and headband.  But. the. WIND.  It was out of control.  And coming from every direction.  I would not have been surprised if I would’ve mapped this one out to have been going a 10 minute pace because I felt like I was crawling.  So I was a bit surprised my pace was “normal.”  I was so proud of myself for getting out there early because the previous 2 runs were after work and I had big plans to do 10 miles, but it felt so miserable.  At least that left me some extra time to get random stuff done in the morning.

Most importantly…I won $20 from a scratch-off lotto ticket!

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That’s gonna go towards my solo-vacation fund.

Thursday – 8 miles in 1:00:00 (7:30 avg pace)

Some redemption for Tuesday’s failed tempo run!

I didn’t have a real plan going into this other than knowing I wanted to do some type of tempo workout.  Last time I did a continuous tempo on the treadmill it was 4 miles avg about 7:15 by alternating half miles between 7:30 and 6:58.

So I decided to go with that, but increase the speeds each time – so each half mile (approximately – I actually changed at the song changes) pace was:

7:30, 6:58, 7:24, 6:54, 7:19, 6:49, 7:14, 6:44

So in total averaged about 7:05 – 7:10.  And another crazy thing is that even though each song wasn’t exactly half mile, the 8th song finished EXACTLY when I hit the 4 miles.  I’ve done mile and 2-mile repeats at about this pace or faster, but I’m happy I was able to do these paces for a continuous 4 miles.

Then I did a mile with each half @ 8:00 & 7:54 as recover, but then wanted to try to get in a little more fast work to get the run to 8 miles.  So I did another fast with each half mile @ 7:08 & 6:40 (and actually even increased to 6:27 for the last .15 miles).

I had enough of the treadmill then so I didn’t do a real cool-down, but just walked for a few minutes and stretched.

Friday – 5 miles in 41:00 (8:12 avg pace)

Easy-peasy run on the treadmill as recovery from last night and in preparation for Saturday’s long run.  After the run, I met up with my old friend the Metra train to go back out to the suburbs for the weekend.

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Saturday – 15 miles (no watch)

I haven’t had a good long run in a few weeks, so this was what I needed as some assurance going into the St. Louis half in 2 weeks.  I have no idea on time since I didn’t wear a watch.  I wanted to concentrate on making sure I got in the distance, without regard to pace.

I intended to try to meet up with the Dick Pond running group at Busse Woods, but apparently during the winter months they don’t meet where their website says they meet and actually meet somewhere else.  So I started on my own with the intention to do 2 loops (~7.3 each) and right when I got going, a group of a few runners were coming up to me on the path and I could hear them behind me for awhile, so I figured they were going about the same pace.  After a little over 3 miles, I stopped for a quick second until they caught up and I asked if I could join them.

We all chatted for a bit and then 2 of the guys started going a bit faster because they were doing only 9 or 12 miles, whereas the 2 others in the group were doing 20 in preparation for Boston.  So I stuck with the guys going a little faster – they are each going to be trying to break a 3:30 marathon in the next few months.  One of them did have a Garmin, so one of the times I heard it beep I asked what pace we were going and he said right about 8.

I ran with them for 4 miles until we finished that loop.  Then they were heading back to the Starbucks where they met, so I turned around and headed out of my second loop going the opposite direction.  After about 2 miles into the 2nd loop (so probably about 9.5 miles into the run), I started to struggle.  I ended up taking 2 short breather breaks during the 2nd loop, but I considered that a success considering there are always little breaks that happen during long runs and neither was long by any means.  Just a quick mental regroup and stretch each time.

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After the run, I hit up Panera!!  Their hazelnut coffee is my favorite.  And obviously their bagels.

Then I went straight to the outlet mall to pick up something I regretted not getting when I was there last weekend (and actually ended up getting a better deal on it!!)  More to come on that purchase soon…

Sunday – OFF!

I probably would’ve done Body Pump or maybe spinning at the Y if it wasn’t Easter.  But it was, so instead I had a busy morning of church and brunch.  And since I didn’t get to sleep in Saturday, I wanted to sleep in on Sunday.

TOTAL – 48.3 miles

Where (or what) do you like to eat after a long run?

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