Tag 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?

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!

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?

Last Week’s Training and True Fashion

Well, this week was better than last week, so that is a win.  Still not perfect since my body felt like trash after last weekend’s St. Patrick’s Day festivities, but at least I didn’t go even further into a hole.

Monday – 5 miles (no watch)

This was just an easy run after work.  I still wasn’t feeling too hot, so I kept it easy and didn’t bring a watch.  I was too afraid to see what my paces might be.  I know it’s good to take some easy days, but the whole past week has been easy/off days, so I figured it’d be best to just not bring the watch.

Tuesday – OFF

I had no interest in running either before or after work.  Weather was cold, windy, and rainy.

Quick intermission to show off the tank tops we picked out for the upcoming St. Louis Half Marathon:

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We purchased them at the Sports Authority that is going out of business.  However, they were only 10% off and the woman at the cashier counter could not tell me when they would discount further.  We’ll pair this tank with black shorts and pink compression socks.  And of course, a pink Sweaty Band.

Wednesday – 6 miles in 45:20 (7:33 avg pace)

Weather was still not ideal, so I hit the treadmill after work.  My body was STILL not feeling good, but wanted to try to make myself go a little faster.  My plan for Tuesday had said 6 miles @ GHMP, so I thought I’d try to go for something like that.  I did 2 miles easy warm-up, then decided on trying the “wave tempo” strategy for the faster miles.  I set the speed to 7:30 pace, then brought it down to 6:58 at the song change, and continued to alternate between those 2 speeds each song change for 4 miles.  Essentially 1 song = half mile.

Thursday – 9.1 miles (no watch)

I got home from work (it was still light out!!), considered not running, but knew I wouldn’t be happy with myself and it was light and decent weather, so I needed to go.  I wasn’t sure how long I’d go, but decided to start heading south down the lakefront, then turn back north and either go back home (making it ab

Friday – 6.25 miles (no watch)

Got this guy over with in the morning!  Finally a morning run this week!

I actually woke up at about 3:30am to gunshots and sirens (ended up that there was a drive-by shooting about a block from my condo) and couldn’t fall back asleep.  So finally at 4:30, I got out of bed, did work for 2 hours, and then did my run…all before my normal workday!  And since it was gameday, I wore 3 layers of Dayton gear:

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And then Dayton lost in the first round of the NCAA tournament :(  So that made for a sad afternoon.  Luckily I had a lot of work to keep me busy the rest of the day.

Saturday – 7.4 miles in 58:30 (7:54 avg pace)

I wanted to do a long run out at the Elk Grove Forest Preserve, so my mom picked me up early in the morning and I headed there with the intention to do 2 loops.  From the beginning, I could tell it wasn’t going to be a good day.  Luckily I had music (made a little makeshift iPhone holder since I left mine at home), but I was so bored.  I tried to concentrate and just run easy and have fun knowing that it was a change of scenery, but it wasn’t working.  So I stopped after 1 loop.  Splits were all between 7:47 and 8:06, so I was going a decent pace that did feel easy for the most part, but mentally just not a good day.  Seems like a recurring theme lately, even more so than usual.

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After the run, I went with Catherine to get a mani/pedi…dressed in what is a true display of my fashion sense:

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Sunday – Body Pump class

I stayed in the suburbs overnight so my mom and I went to the Y in the morning for Body Pump.  And then I made a batch of brownies, filled with various types of chocolate, Hershey Kisses, white chocolate chunks, peppermint bark, M&M’s, and an Oreo.

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Total – 33.75 miles + 1 Body Pump class

So the weekdays were actually almost identical to the prior week, but the wins came over the weekend from my run Saturday and Body Pump class Sunday.

How was your week?

Do you have any good brownie recipes for me (other than throwing in a bunch of additional chocolate)?

Tell me something about your fashion sense or race outfits.

STL Half – 4 Weeks To Go!

I’ve been really struggling to hit my stride the past week and a half.  I’ve just been stressed in all other aspects of life, so my running took a hit.  I wish it was the other way around.  Some people are able to channel their anger or stress or sadness into running.  And sometimes I can do that.  But recently it’s just made me want to do nothing.

That said, if just shy of 27 miles is a “bad week,” then I’m still in a way better place I was 3 months ago.

Monday – 7.4 miles in 59:10 (7:59 avg pace)

My Garmin was being super screwey on this run.  Does that ever happen to you?  It said my first mile was 8:55 and I was like ehhh yeah maybe I’m just getting going.  But I was also a tad further than I normally am heading this direction away from my condo when the Garmin beeps for 1 mile.  And then it eventually beeped for my 2nd mile saying I did a 10-something pace.  And now I was much further than where I know the approximate 2-mile mark would be.  Samesies for the 3rd.  But then it seemed to get it’s act together and tell me I was doing 8 minute miles.  Why was it doing this?  Maybe because it was so cloudy?  I don’t know, man.

Tuesday – 4 miles in 32:40 (8:10 avg pace)

Well this was definitely my shortest run of the training cycle.  Again, just a mentally tough run.  It was finally warm though!  But that meant everyone and their mother and their dog and their best friend was out on the lakefront path at 7pm.  And it was already dark by this time, so it was frustrating trying to navigate through people, while feeling crappy.  So that I ended it prematurely.

But back to the beautiful weather…50-60 degrees is the perfect temperature for this beauty of a jacket:

Boston Jacket

Wednesday – OFF

Thursday – 9.2 miles in 1:11:00 (7:43 avg pace)

I finally got my act together again to do a pretty good run, at least a longer-ish run.  I started the first 4 miles each between 7:58 – 8:20, then brought it down to 7:39, 7:16, 7:39, 7:40, then finished up the last mile in 8:01.  Felt glad I did it afterwards, but still just a meh feeling.  Can’t shake it off!  Teach me your ways, Taylor Swift.

Do you know what helps to put you in a good mood and feel like a real runner again?

New Shoes from Fleet Feet

Getting a package with my new running shoes (to wear in the St. Louis half!) in a package addressed like this.  One of my good running friends from Cincinnati is a manager at the Fleet Feet out there, so I ordered them from him and he sent them my way!

Friday – 6.25 miles (no watch)

I decided to practice the “naked run” without a watch or music or anything.  Then Angela came in town for the weekend! …

Saturday – OFF

And we took St. Patrick’s Day hard.

Chicago St. Patrick's Day

Sunday – OFF

Mobility was hard for the better part of the day.  We did go on a little walk in the rain, which felt refreshing.  And then I walked to Chipotle at one point.  And I had a lot of cleaning to do.  But that was about it.

TOTAL – 26.9 miles

So yeah, not the best week mileage-wise and I took 3 days off, which is the most I have taken off in a week since the new year.  But like I said, three months ago, this would have been an average week…maybe even a “good” week considering I had a 9 mile run in there.  So I’ll try to think about that.

Does your Garmin ever act up?  How often?

How do you overcome a “down” week? (Either in a mileage sense or mental/emotional sense…or both.)

Highest Mileage Week Yet! (51.95 Miles)

I feel like I could probably keep re-using the same title for this post over and over in the next few weeks.  At least I hope I can, because I hope I’ll keep improving and keep increasing the mileage a little further.  I’m actually surprised how well my body has been handling it lately.  There was a rough patch when the weeks first started getting over 40 miles, but now I feel mostly accustomed to it.

So here’s the recap from my highest mileage week ever*:

Monday – 6.7 miles in 54:15 (8:05 avg pace) & “Boot Camp” class

Just a normal run in the morning (didn’t feel amazing, but got it done) and then “Boot Camp” class in the afternoon.  Loved the class at Yoga Six.  However, now a week later I haven’t had a chance to go back yet.  I need to make that a priority for the next few weeks to make my trial month worth it!  The class was mostly tabata-style.  A lot of plants, jumping jacks, burbees, and weight exercises with 10-pound dumbbells.

Tuesday – 8.25 miles in 1:06:00 (8:00 avg pace)

I don’t remember anything about this run.  So it probably wasn’t anything special.

Wednesday – 12 miles in 1:30:30 (7:32 avg pace)

PR for longest treadmill run everrrrrr – read the deets here.

Thursday – 5 miles in 42:00 (8:24 avg pace)

Super short, easy run after yesterday’s hard workout.  I was in a poor mood, so I kept it very easy on the treadmill.  I was actually surprised how good I felt though.  I thought I’d be insanely sore.  #progress

Friday – OFF

Just couldn’t motivate myself because I was still in a crappy mood and just run down from the week.

Saturday – 12.5 miles in 1:39:00 (7:55 avg pace)

I didn’t wear the Garmin on this one – just my normal watch.  There are some mile markers along the lakefront trail, so I timed myself for part of it and was hitting exactly 7:40 miles.  So I was probably going slower at the beginning and at the end because the 5.5 miles I timed were in the middle of the run.  And I’m sure I was “subconsciously” going a tad faster since I knew I was timing myself.  But really, there wasn’t too much that was noteworthy about this run.  Then I felt like death afterwards.  Not sure why, but it took me a few hours and a few cups of coffee to get my energy back up.  But my mom came over and we walked to get lunch so I think that long-ish walk (maybe about half mile each way) helped to loosen me up.

Sunday – 7.5 miles in 59:00 (7:52 avg pace)

Easy run.  I had walked all over the city earlier in the day for some shopping and for a coffee/lunch date with my friend Bethany so I had already met my step goal for the day (12k steps) before I did this run.  And I considered not doing it.  But Erin gently reminded me that I took Friday off.  So I ran.

TOTAL51.95 miles & 1 “Boot Camp” Class

*Technically speaking, my highest mileage week ever was one week in July of 2009 training for cross country, but that was 7 days of running and also included a 2-a-day on one of the days, so that was 8 runs.  This past week was only 6 days.  Maybe sometime I’ll get to the point where I’m doing a 14 day cycle w/ 1 off day in every 2 weeks, but we’ll see.  Baby steps.

Going forward, I’m looking to hitting the >50 miles for week much more often!  My downfall in the past has been inconsistency with training – a 20 mile week, followed by a 35 mile week, followed by a 15 mile week, etc.  But now I’ve been better about running definitely 5, usually 6, days/week.

What is your highest mileage week ever?

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