2017 Boston Marathon Training, Week 12: 2/27-3/5

Seriously though. It was a rough week last week. It’s getting close to the end of the 3rd marking period at school, and that sums up my thoughts lately!

Had some really weird stomach issues last week, combined with a Saturday race. Hanson’s schedules long runs every other weekend with the option of doing one every weekend if you really want, so I opted to not do an official long run this week because of the race. I’ve been doing long runs every single weekend regardless of whether they are on the schedule, with the exception of last week because of my work trip and this week due to the race. Last year, the race and the work trip fell during the same week so it wasn’t as big of a deal. Actually, it wasn’t really a big deal this year either – I didn’t do a long run. Such is life.

Monday: AM pole competition practice + abs + MYRTLs, 10 miles easy, PM pole class
Tuesday: AM pole competition practice + abs + MYRTLs, 13 miles w/4 x 1.5 miles @ marathon pace – 10 seconds per mile (goal marathon pace is 6:45-50 someday, so I shot for 6:35. All were on pace and my last one was the fastest, averaging somewhere in the 6:20s) Highlight of the workout? I did it in shorts and a sports bra. On February 28th.


Wednesday: AM 6 miles easy, Pole Flow class, Pole Competition Practice class
Thursday: AM pole competition practice + abs + MYRTLs, 4 miles easy – was planning to do 8 but had some weird stomach issue that started Wednesday night and felt crappy after one mile so called it a day at 4 miles).
Friday: AM 6 miles easy, Abs/MYRTLS, Pole Competition Practice class – was planning on taking a rest day from running but I felt better when I woke up, so I went to the gym to do the remaining 4 miles of my Thursday run. I had a pretty good playlist going on Spotify and I was actually early for once in my life so I did 6 instead. My outfit for my pole competition shipped!!! I will at least give you a glimpse of it:

It should officially be here soon!!
Saturday: Quakertown 10 Miler (14 miles total with w/u and c/d), Abs/MYRTLs, Pole Competition practice
Didn’t run a PR but this happened:

I’ll get a race report out soon! I celebrated by going to dinner with friends to a restaurant I’ve been meaning to try, Grain. I ate the best Chicken and Waffles I’ve ever had. Actually, I think it’s the only chicken and waffles I’ve ever had.

Sunday: 9 miles easy, Abs/MYRTLS, Pole Competition Practice
Had to do something, because it was my birthday and I knew I wanted to eat as much of this as possible:

My speedy friend, Cassie, is a pastry chef and she made me my cake. I loved it. She is so talented!

= 62 miles

Overall, it was a really good week. I really think I was fighting off a stomach bug or something because from Wednesday night through about Sunday, my stomach felt terrible! I’m hoping I kept it at bay and that I’m past it now.

Did you ever eat chicken and waffles? What was the best birthday cake you’ve ever had? 

♥♥♥

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2017 Boston Marathon Training, Week 11: 2/20-2/26

(I swear weeks 1-10 happened.)

These weekly workout posts used to get a little lengthy, so I’m going to give you the abridged version this time around since basically, I’m doing what I did last year. Except instead of a color coded spreadsheet where I have everything carefully planned and then logged post workout, I just carry my Hansons Bible around and whip it out when I can’t remember what I’m supposed to be doing. Instead of worrying about, “am I running more miles than I ran last week?” I focus on running the minimum mileage on my easy days and only tack on miles if I want to, not because I feel like I have to.

This week was GREAT because of the six times I ran, five of those times WERE IN SHORTS. OUTSIDE. I live in Northeastern PA. Is this real life? It was also good because I had Monday off of work for Presidents’ Day, but challenging because I chaperoned a three day trip to Hershey. I do this every year and I’m able to get a decent number of miles in but can’t count on getting pace specific workouts in. There’s a great trail right by the hotel that I can log some long miles on if the kiddos aren’t too needy:

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Monday – 10 miles, easy + pole competition training/core/MYRTLS
Tuesday – 14 miles, Track/Strength – 6×1 mile at marathon pace -10 seconds/mile + pole competition training/core/MYRTLS: Although I don’t think sub-3 is in the cards this season, I’ve been using about a 6:45-6:50 pace as my “marathon pace”, so the goal here was to hit 6:35-6:40 for these. I can’t remember what each mile was, but I remember that I kept them all under 6:35 (because I am a head case). I did a 3 mile warm up, 6×1 mile with 400 recoveries, and 3.5 mile cool down on the Saucon Trail. I felt pretty great until the last mile, when I really wanted the steak I had waiting for me in my fridge at home.
Wednesday – 6 miles am + core/MYRTLs & 5 miles pm, easy pace: I don’t usually do two-a-days but I ran before we left for the conference and when we got there and got settled, I had about two hours to kill so one of my co-workers and I hit up the trail for an easy run.
Thursday – 10 miles, easy
Friday – Rest day! I always schedule the final day of this conference as a rest day. Lack of sleep from chaperoning 172 kids for three days + travel day = no bueno. I did eat an entire bag of BIRTHDAY CAKE HERSHEY KISSES though! Did you guys know that was a thing? They taste like Funfetti icing and I’m pretty sure I’ve never been happier.
Saturday – 6 miles, easy + pole competition training/core/MYRTLS
Sunday – 14 miles w/8 @ marathon pace + pole competition training/core/MYRTLS: 
No long run this week so I saved my tempo run for Sunday. It was a good call. Felt great, shot for the 6:45-6:50 range. No idea what every single mile split was but I know that my slowest one was 6:51 and my fastest one was 6:27. This was the first week that my tempo run felt like it should feel. Thank GOD because I was really starting to think my legs forgot about tempo runs.

= 65 Miles 

I got some new kicks on Monday – first running shoes I’ve purchased since JULY. My shoes all but had holes worn through the soles. Partially because I was on vacation from running for so long, partially because I forgot to buy new ones, and partially because I was lost since Brooks discontinued my beloved Pure Connects. HATED the Pure Flow 5, was trudging along in the Launch for most of my runs and the Hyperion for track/tempo runs. Launch just feels like too much shoe for all of the time, and the Hyperion is a glorified racing flat so not very comfortable. BUT THEN THE PURE FLOW 6 HAPPENED.

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It was love at first run. If you were in the same predicament as me…get these on your feet yesterday. LOVE THEM.

In the world of farmhouse renovations, we are currently finishing up an addition off our kitchen that includes a laundry room, and my husband laid the tile while I was away. We went with cement tiles through a company called Lili Tile – their Instagram is ridiculous and a gorgeous addition to your feed if you like to drool over home renovations like I do. It’s not grouted yet, and literally took this after he laid the final tile so it isn’t even clean, but I can’t even handle how much I love it:

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Everything in my house is very monochromatic and plain – lots of gray and white everywhere – so choosing a pattern was huge for me. The patina of cement tile is to die for. I will take some more pictures after it is cleaned, sealed and grouted but OMG YOU GUYS.

How was your week? What shoes are you currently running in? What’s the longest you ever went without buying new running shoes?

♥ ♥ ♥

If miles were run but they weren’t blogged about, did they actually happen?

Hello!!!!!

I didn’t really know how to start this post. Just diving right in seemed kind of lame. Like oh hey guys, sooooo, this is what I did last week…and the past eight months…

Yesterday, I posted a picture of my new running kicks, and I was overwhelmed by some comments and messages I received from some of you who missed hearing from me. It truly warmed my heart and motivated me to get a post out there. It’s not that I haven’t wanted to write – I have – but I just didn’t know what to say. First of all, I am really really really sorry I left you all hanging! That was pretty shitty of me.

Usually when you get radio silence from me, it’s because I’m injured and pissed off. This is not exactly the case this time. I came off of my Kentucky race on a HUGE high. I thought I was “recovering well” because I took like a week off and then started running some “easy, low, mileage”. I signed up for “just a few short distance, local races” and jumped almost immediately back into round two of Hansons in June. A month away from structured training was enough, right?

Looking back, the months that followed don’t surprise me in the slightest. I spent two years chasing a marathon PR and doing whatever I needed to do to make it happen. I suffered through countless injuries and heartbreak. I hired a coach, and then I stopped working with him when I got slower. I tried my hand at writing my own training plan before finally finding my jam with Hansons, which was an integral part of my success last year. It not only taught me to push limits and run harder than I ever have before, but it taught me to back off and understand what it truly means to run easy. This lesson alone has become invaluable to me this time around.

The catalyst for this whole hiatus was in early July. I ran the Belmar 5 Mile, and ran a PR for the distance (I had to look it up, 32:04) but I could have run it much faster. I felt outstanding, but my stupid calf cramped. If you’ve followed my blog for long enough, you’ll know that I’ve battled calf strains before and it never usually ends well. Luckily, a cramp was as far as it went physically, but it triggered some serious mental burnout.

For the first time in who knows how long, I started skipping runs. It was too hot, too hilly, too fast, too early, too late, too busy, too <insert any excuse here>. School started and I was in a wedding in the middle of September. I didn’t feel like juggling it all, so I just…didn’t.  I wasn’t logging zero mile weeks, but it was a big milestone if I racked up over 20 miles in any given week. Coming off of 85 mile weeks at the end of my previous cycle, this felt strange…and really, really nice. I didn’t miss it, even when all of my friends started posting about their fall races all over social media. I was hitting the pole studio almost every single day, so between running intermittently and frequent strength training, I felt good.

In the beginning of October, it dawned on me that I was scheduled to pace a 1:45 half marathon in early November. I spent the month of October “training” for this – running 3-5 miles a few days during the week, and a long run on the weekends. Race day came, I got the job done and had a blast. I went right back to my newfound slacker ways the next day, even though my intentions were to start ramping up my mileage in preparation for Boston training. As the weeks of minimal mileage passed by, I wondered if I would ever feel like training for a race again. The excuses to not run continued to pile up – including a bout with strep throat over Christmas week. I want to say I felt worried about my lack of running, but really I was more worried about my lack of interest in it.

But then, something happened. I still don’t know what it was. One morning, I packed my gym bag with running clothes, and somehow packed my lunch box full of healthy food, and it began. I don’t know what shifted my mentality, but since January 2nd, I’ve been “back”.

At first, it was a struggle. Every mile hurt. Every workout hurt even more. I took the focus off my pace and just focused on getting my endurance back. I started following the Hanson’s Advanced plan, but I’ve been much more casual about it. I don’t skip runs, but I’m not as neurotic as I was last year. I couldn’t tell you how many miles I ran last week – I haven’t been tallying them. I couldn’t tell you exact times from my mile repeats from last week, but last year I knew each one by heart, down to the second. I’ve been following it, taking it one day at a time. One mile at a time. One step at a time. And you know what? It seems like it’s working. I ran a 10K a few weeks ago and my time was almost exactly the same as last year (four seconds off), but I know I felt way better than I felt running that same race last year.

As far as my goal for Boston…well, of COURSE I want to nail a sub-3 marathon. Physically, my legs feel fresh and rested but my extended vacation from running left my endurance a bit shot. I mostly feel that my relaxed mentality towards my training means expecting to run a sub-3 marathon is both unrealistic and undeserved. People pour their heart, soul, sweat and tears into achieving this feat – the way I poured myself into my training last year. Physically, I am going through the motions but mentally, I haven’t been gearing up for such a big hurdle. My primary goal for Boston will be to run a PR for the course (sub 3:11), should all of the stars align that day.

So what else? In terms of our farmhouse renovations, we finished our kitchen and just finished our new pantry, and are almost finished with the laundry room. It’s been an exciting project, and having a new kitchen means I’ve been spending lots of time cooking. I’m back to my Paleo-ish ways for now, but I’ve incorporated some carbs (particularly since my recent obsession with homemade sourdough everything).

I got my very own pole for Christmas (you had to see that one coming from a mile away) and I’m currently training for the Atlantic Pole Championships. I will be competing in the “Championship Level 4 Senior Category” (apparently, being 33 is old in pole dancer years!). It’s the highest category you can compete in without competing in the professional division, which scares the absolute SHIT out of me. Compared to the little local pole-athon I participated in last year, this is a pretty big deal. My sister in laws are competing together in the doubles category. The competition is in DC on April 1-2. I compete on April 2nd! So, you know. 15 days before Boston. (What the actual fuck was I thinking.)

I probably won’t post too much on here about the competition until after it’s over because I don’t want to post too much about my routine (do you sense my competitive nature?). But I will tell you that I LOVE my song, and love what I’ve choreographed. The problem now is actually getting through the whole thing without stopping. The struggle is so real.  I am really excited, and I truly hope I can do it well because it is something that I’m really proud of and excited to share.

Sooooo…what about you guys? How are you? What are you training for?! Update me on your lives!!! I missed you!

Recovery Week 5: 5/30-6/5

Final week of recovery!! Next week’s post will be all about Hansons Round 2, marathon training, and summer break! I got some posts out and scheduled last week but I still have to catch up on comments and see what everyone else has going on! That was my game plan for the weekend, but we ended up having quite the situation (read: disaster) at home. I’ll get to it. Thankfully, this was my final week for recovery so it didn’t matter if I missed a few miles or workouts. Bear with me, because I suck at blogging lately and I pretty much rambled on and on about everything in this post and wrote it in between grading final exams for my web design class. Totally didn’t proofread.

Monday: 8 Miles Easy w/ 6×10 Second Hill Sprints + Core/MYRTLs

I had off of work and slept in, and ended up running closer to noon. I thought it was going to suck since it was pretty warm and humid, but I enjoyed the run. I ran 8 miles easy, about 8:14 pace and then decided to do some hill sprints. I want to try to do those weekly, but really the problem is having a hill to do them on. They are quick and fun, but you need a short, steep hill. I did six of them, and then headed home for abs and MYRTLs.

Tuesday: 8 Miles Easy w/12×1 minute @ “5K” pace + Core/Strength/MYRTLs +Pole Fitness

I got up before work and got my “speed” work in for the week. I almost skipped it because I was planning to run a 5 mile race on Saturday, but I decided to do it anyway. Last week, I did some 45 second intervals so I thought I would do a similar workout but bump the time up to one minute. My first track workout for Hansons is the week of 6/13 and it’s 400s. I think my goal for 400s is 1:28, and I still will have two more Tuesdays of easy runs before I head to the track, so I think you can see where I’m going with these little sprints.

My goal was to do 12 pickups at “5K” pace. I use “5K” loosely because I know what Hanson’s says my 5K pace should be for my marathon goal (5:47-5:57), but I also know what my last 5K pace actually was (6:03/mile). Also, you’ll get to read a race report on the Coopersburg 5K very soon and I definitely was WAY off of my 5K “pace”. It’s still the “recovery” season, so I just picked up the pace and looked at the numbers later. My pace for each one minute interval:

  • 5:46, 5:43, 5:58, 5:59, 5:50, 5:54, 5:45, 5:43, 5:41, 6:09, 5:40, 5:50

I guess if I were paying more attention I might have picked it up on the earlier ones to be in my zone, but again – these are just informal pick ups. It’s funny to see this because the repeat that was a 6:09 this week was the only one that was off pace last week, and was a 6:08. Maybe that one has more of an uphill grade or something…although I always feel like that part of the road is more downhill. I honestly didn’t feel great on this run, but I’m glad I picked up the pace and did it anyway. I averaged a 7:44 pace overall.

I did some core, legs and MYRTLs after work and then headed to pole. The studio was closed for Memorial Day on Monday, so a few of us decided to go to the Tuesday class. I also made this delicious salmon with roasted carrot “noodles” for dinner, and it was reallllly good:

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Wednesday: 3 Miles Easy +Core/Strength/MYRTLs + Pole Fitness 

Wasn’t planning to run but realized it was Global Running Day, so I headed out for three recovery paced miles before work. I averaged about 8:37 pace and felt great.

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After work, I did my core/MYRTLs and went to pole.

Thursday: 8 Miles Easy 

Ran before work in Saucon Valley and did a mix of roads and trail. I was tired but felt pretty good towards the end. Averaged about an 8:12 pace.

Friday: Pole Fitness

I decided not to run because I was signed up to run the Fun 5 Miler on Saturday. I was pretty excited but didn’t expect any sort of amazing time, I was just doing it for fun and for the cool swag:

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I went home and had some pizza with my husband and some of his friends that were over, and then wanted to spend the night relaxing. Little did I know, a shit storm was actually about to begin. My husband and his friends were out back messing around with these little dirt bikes. Over dinner, my husband mentioned that he hurt his foot when he went to kick the dirt bike to start it, and that it just felt bruised. When he was done outside, he asked me to look at his foot and tell him if I saw anything. I looked where he pointed – no bruise, nothing. We fell asleep on the couch and I thought nothing more of his “bruise”.

Saturday: Rest

We’d passed out at on the couch and woke up to go to bed and my husband couldn’t even walk. He said it felt like something was in his foot. I looked at it again under better light and I still couldn’t see anything, but I did see a teeeny puncture wound. I tried to poke at it and see if I could get anything out, but it was super painful. We headed to the ER at 2 am, and 10 HOURS LATER, he was discharged. YES. 10 HOURS. We went to St. Luke’s in Bethlehem, which is usually a GREAT hospital. Unfortunately, the beginning of our stay was not so great.

The visit began with x-rays, which confirmed that they could see SOMETHING in there. The doctor that was on that night was TERRIBLE. He couldn’t get it out (we still didn’t know what “it” was) and he and made a MESS of my husband’s foot. We got lucky that the an attending podiatric surgeon was coming in to round on a few patients. The podiatry resident that came down (AFTER the incompetent ER doctor mutilated the bottom of my husband’s foot) to look at it was able to get the attending surgeon to help my poor husband. The surgeon was amazing, and within a half an hour HE PULLED A BROKEN NAIL OUT OF MY HUSBAND’S FOOT. We think it was stuck in the sole of his shoe and when he went to kick the dirt bike to start it, it rifled into his foot. I should also mention that while my husband is a wonderful, intelligent man, he was wearing Crocs to ride the dirt bike. Lesson learned.

Two sets of x-rays, an ultrasound, a tetanus shot, two rounds of lidocaine, three different prescriptions (Cipro, prescription ibuprofen, and painkillers), stitches (I don’t know how many because we aren’t allowed to unwrap the dressing until his follow up appointment) and 10 hours later, we were able to leave. We were starving so the first stop was to get some food. His lidocaine started to wear off and he was in a lot of pain, so instead of going to the race (it was weird – a 2pm start), I went to CVS and got his prescriptions filled and spent the afternoon with my husband. And napping. We sort of pulled an all nighter, except for the few hours we slept on the couch.

I wish I would have taken a picture of the nail or even kept it but we were so exhausted when it finally came out that when the doctor showed it to us, it was in the medical waste area before I had a chance to say “wait!”. But it was a broken nail. We think it was in his shoe from when he was demolishing our old kitchen last summer. What a nightmare! He’s supposed to be non-weight bearing for three weeks, but of course he’s at work today. He’s limping and walking on his toes. I actually called about a follow up appointment for my husband, and apparently this podiatrist is really amazing and popular and it’s crazy that he even happened to be at the hospital that day. So on the bright side, if I ever need a podiatrist, I think I found one!

Sunday: 11 Miles, Hills

It was my final day of recovery and I already bailed on abs/strength the past few days, so I spent the morning on the hills near my house and called it a day after that. I felt really good running, and actually averaged an 8:24 for this run. Last week it was a 9:01. It’s 1,409 feet of climbing and looks like this:

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I really love this run and want to keep doing it each week during marathon training in some capacity. It ends a half mile from my house, and last week I did a cool down walk instead of running extra. This week, since I missed the race the day before, I added a half mile to make it 11 total miles.

So, our kitchen is ALMOST done (just waiting on the faucet for over our stove and part of the hood to come in) and I spent the afternoon cooking up a STORM to celebrate! Here’s the kitchen:

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So to celebrate, I made shrimp tempura with a dipping sauce, pan seared NY strip steaks with a red wine mushroom reduction, roasted cauliflower, homemade buttermilk biscuits and free form summer berry tartlets. I didn’t take pictures of everything but I was pretty proud of my tempura and the tartlets:

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I definitely need marathon training to start ASAP. It’s almost summer break, and with my new kitchen I fear for my diet. I love to cook, and now I have so much room for activities!

♥ Run: 38.5 Miles ♥  

How was your week? When do you start race training?

Race Recap: Jacobsburg 10 Mile Trail Run

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It took three weeks before I did another race post marathon. Honestly, I woke up on the day of this race with zero desire to do this race. I was tired, and felt pretty out of shape and not in the mood to race. I promised my friend, Leigh, I would do it with her. I talked previously about her traumatic accident last year and I wanted to support her. There was a five and ten mile option for the race. She wanted me to run it, but not with her. She likes to run alone and signed up for the five miler. Since I would have gone for about a 10 mile run that day anyway, I signed up for the 10.

Except the days before this race were a little crazy. We had some really crappy stuff happening at work with negotiating a new teacher contract. I ended up having a long, exhausting day on Friday that resulted in a migraine, lots of sushi and my couch. Saturday was my first ever pole competition, and it was a looong day (I left my house at 8am and didn’t get home until 11pm). I woke up on Sunday morning feeling quite rough. Mentally, I just didn’t feel like running a race. Both my mind and body were just not there.

I grabbed a coffee and perked up when I arrived at the race. I saw a bunch of local runners – some that I know, others that I was friends with on Facebook and never met before. Being around the running community and my friend, Leigh, made me happier about my decision to run. I was also excited to run the trails of Jacobsburg since I’d never run there before. I had no idea what to expect, but I knew this was a legitimate trail run – not the flat, cinder paths I run on frequently.

We lined up at the start and the race began promptly at 9am. The five and ten miler began together, so after the national anthem we were off. As usual, I shot out quickly to avoid the crowds. I like to do this on trail runs because if it becomes a single track situation, I don’t like being stuck behind people. Less than a mile into the run, the five miler went right and ten miler went to the left. As the course split and we settled into the 10 mile route, a woman surged past me. I didn’t follow her. I don’t know if I could have caught her, but I decided I just wanted to go for a 10 mile run in the woods. I found myself as second place female and just tried to get my footing. I haven’t been on any technical trails since last summer and I certainly didn’t want to turn an ankle now.

Miles 1-4 featured a lot of climbing. The whole race was really quite hilly:

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The climbs were certainly not as steep as the game preserve (my usual local trail run of choice) The first mile began straight up a hill, and the climbs pretty much kept coming until mile four. By the second mile of the race, I was running completely alone. I was concerned because I don’t know this area at all, and there were lots of little trails and intersections. I had no idea where I was and I have a terrible sense of direction. I paused at several intersections to question where I was supposed to go.

I want to say this course was well marked and poorly marked all at the same time. I’m not quite sure how to describe it. There were many confusing intersections, and the race directors did a good job of having a lot of markings on the course. It would be impossible to mark everything, and they hit the main areas of confusion. The problem was, though they spray painted arrows and had little signs in most places I often had no idea exactly where the arrows or signs were pointing. Sometimes, there were several different trails merging in one area and it got confusing. Honestly, the organizers marked it the best that they could and I probably just second guessed myself since I have zero sense of direction.

I hit mile four and it was probably one of my favorite parts of the course. We finally got a long, gradual descent and the scenery was beautiful. Here in the Lehigh Valley, there are these purple and white wildflowers that bloom everywhere and they were lining this section of the course. It was so pretty. I didn’t feel awesome, but I felt like I was out for a Sunday morning run on some trails. I was happy to see that I was averaging about an eight minute mile, but I don’t really look at my watch much while trail racing. The numbers never mean too much to me in a trail race because every trail is so different – it’s tough to compare.

Miles 5-10 were pretty equal in terms of uphill and downhill. Some of the uphills were long and I could tell that I need to do focus on some hill training this summer. Much of the run had sections with huge roots, rocks, and just tough terrain. I stopped a few times to make sure I was going the right way. I was completely alone and saw no one else during these miles and I was concerned that I made a wrong turn. Occasionally there would be a water stop or a road crossing with a volunteer directing traffic, and that would reassure me that I was on course. I was happy to run the 10 miles, but I was tired and didn’t want to run much further.

My watch beeped to indicate I’d reached mile 10, but I knew I was nowhere near the finish. SHITTTTT. Am I lost? Did I miss a turn? The trail dumped me out onto a road, and there was no one there to cross us. Any time the trail hit a road during the course, there was a volunteer or a cop there to cross you so I didn’t think I should cross the road. I stopped and looked around to try to see something – an arrow, a sign, a person. After a few minutes (well, it felt like a few minutes – probably more like one minute) of looking down each of the trails at this intersection, I spotted people in the far distance. I had no idea if it was the right direction, so I just took off towards them. Thankfully, it was. I finally found the finish line and my Garmin measured 10.5 miles. I heard other people saying their watches told them the course was 10.8-11 miles, so I got lucky.

I ended up finishing in something like 1:24:30. I was the second overall female, and I won the 30-39 age group. They gave the first overall winners awards, and an award to the top finisher in each 10 year age group. The prizes were all different types of running “items” that you could choose from, and I chose an LED flashlight. Figured I had plenty of socks (the other option) and could use something like that to keep in my car. I think the first place female ran something like 1:16. I think if I’d been more into the race, felt a little better, and didn’t stop so often because I thought I was lost, I could have probably broken 1:20 but I’m not so sure about running a 1:16. If I were in better shape and not in the middle of recovering from Kentucky, perhaps a 1:16 on that course would have been possible. I actually looked up the winner on Athinks out of curiosity, and we have the same PR for the 10 mile distance in a road race (1:05) and similar 5K PRs.

I wasn’t upset that the course was long or I got a little turned around. I was really happy with this run in general because I was able to participate in a race during recovery and not race it. Part of this was due to the nature of the race. I find it very easy to sign up for a trail race and just go for a run rather than race it. It’s really hard to compare mile splits and data from trail race to trail race since they are all so different. Other than the fact that I was fatigued in general that morning, my legs felt decent. I thought this race was a good way to gauge how my recovery was going, and to run on some new trails. I would do this one again next year!

Do you enjoy trail racing?

Recovery Week 4: 5/23-5/29

You guys, I am going to do some serious writing, commenting and catching up this week. Last week was unbelievably busy. At work, it’s the end of the school year and I teach mixed grade levels. So figuring out who is supposed to be taking my final, reviewing for my final, cleaning out their locker, and whatever else needs to happen at the end of the year made my brain hurt a little. At home, we opened our pool and pretty much finished our kitchen. We spent the weekend moving our stuff in and then to top it off, we had a BBQ on Sunday. WHEW. I owe you guys race recaps, pole competition recaps, end of the month recaps, music (I MISSED LAST WEEK and I have SO MANY NEW BEATS FOR YOU!!), food conquests, etc. I will get my shit together.

Monday: Rest

Wasn’t supposed to be a rest day but we voted on our new teacher contract and I was at school pretty late. I got out too late to make it to pole class. It was a long, emotional day so I just went with it. “Going with it” included going out for dinner and getting fries. I needed them.

Tuesday: 6 Miles + Pole Fitness

I wanted to do some intervals like the week before but was pretty drained from the day before, so I opted for an easy run and pole class. It’s recovery right now, and part of what I want to embrace is just doing whatever I want. I ran easy on the Plainfield trail, and I felt great:

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I also went to pole and worked on a few new combos and old stuff I neglected during competition prep.

Wednesday:Core/Strength/MYRTLs + Pole Fitness

Did my core work and had plans to run after work. Drove to Plainfield, changed my clothes, got out of the car and got right back in. I sat in the air conditioning until pole class. Yep. It was so hot and humid. So…NOPE! Pole was great and I had fun working on some combos I found on Instagram that day.

Thursday: 8 Miles w/45 seconds @ “5K” pace 

I tried something new. I got up at a god awful early morning hour and drove my ass to Saucon Park before work. I had to have enough time to drive there, do my run, drive home and shower and then go to work. I accomplished all of this and was in the car by 6:35am. I did, however, do my make up en route to work. Since it gets light so early, this worked out pretty well and I’ve decided that for the remainder of the school year I’m going to run before work…even if my alarm clock and makes me want to vomit when I set it. I like it SO MUCH BETTER.

Last week, I did some 30 second intervals so I thought I would do a similar workout but bump the time up to 45 seconds. My first track workout for Hansons is the week of 6/13 and it’s 400s. I think my goal for 400s is 1:28 (? I have to actually look it up, I’m just throwing a number out there) so you can see where I’m going with these little pickups. Anyway, I just went on the roads of Saucon – rolling hills – in lieu of a actually going to a track. This is not meant to be a formal workout, just reminding my legs that hey, we do have work to do soon.

My goal was to do 12 pickups at “5K” pace. I use “5K” loosely because I know what Hanson’s says my 5K pace should be for my marathon goal (5:47-5:57), but I also know what my last 5K pace actually was (6:03/mile). Still too many numbers for my “recovery” season, so I just picked up the pace and looked at the numbers later. My pace for each 45 second interval:

  • 5:37, 5:45, 5:54, 5:50, 5:50, 5:54, 5:43, 5:54, 5:54, 6:08, 5:47, 5:40

Not sure what happened with the one that was “off pace” but I felt really good on this workout. I had fun with it and thought 45 seconds at this pace was pretty reasonable.

After work, we opened up the pool and I threw my husband in, which was really fun until we realized his phone was in his pocket. WHOOPS. It was hot and the water was 55 degrees, so even after the phone debacle we went for a swim.

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Friday: 6 Miles Easy + Core/MYRTLs + Pole Fitness

Did my new get up super early and run before work routine and it was GREAT. I ran at Lehigh Parkway and had a fabulous run. I did some core work over my lunch period and then headed to pole after work. I FINALLY got my Iron X! NOT the most flattering picture but OMG I was SO PUMPED!! I did it twice in a row and held it for a pretty long time both times. Sooooo excited!

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Also, we learned this pretty variation of a Sneaky V:

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Saturday: Coopersburg 5K ( 2ish mile warm up and cool down, 7 total miles)

I’ll recap this one soon but let me tell you – I was sucking WIND on this one! Ha! It was a really fun morning, despite it being one of the hilliest 5Ks I’ve ever done.

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Sunday: 10 Miles, Hills! + Core/MYRTLs

I live at the base of a pretty steep mountain, so I decided this was the week I would start incorporating some elevation. My pace was slow, but this was my run:

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The end of the run was pretty nice. I want to try running that one in reverse at some point. It was a great course and I plan on doing something like this every single week. I did my MYRTLs and a quick core workout before having a bunch of people over for a Memorial Day BBQ.

I sucked at core and strength this week, but overall I had a good week. I’m really happy with how recovery is going but I’m looking forward to building up some speed again soon – Hansons Round 2 begins again in a few weeks and I am pretty excited for it!

♥ Run: 37 Miles ♥  

How was your week? 

Recovery Week 3: 5/16 – 5/22

Okay, I am super behind – it’s the end of the school year AND we were negotiating a new contract and things got a bit emotional. The weekend was really no break either, since it was my pole competition AND a trail race. Yep. So, I suck as a blogger these days. The contract negotiations actually got settled last night so that’s one less thing to worry about, but really now I just have to make it three weeks until I can breathe again.

Week one of recovery was devoted to zero running, and week two was devoted to incorporating some leisurely miles. I avoided running when I didn’t feel like it, and it was nice. In week 2, I made it my my mission to run but if I just didn’t feel like it, I didn’t do it. Towards the end of the week when everything was insane, I needed some rest and recovery.

I haven’t done any “speed” workouts since before Boston. I think my last speed workout was on 4/7, my final tempo run. Other than that, I raced two marathons but speed workouts? Nope. I miss the structure of the Hanson’s plan, but I don’t start again for a few more weeks. I was getting bored of just running miles, so I decided to add some intervals this week to my Tuesday run. Nothing crazy, not like a track workout or anything – just fartleks, and I didn’t look at the pace of the actual intervals until after the workout.

Monday: Core/Strength/MYRTLs + 5 Miles Easy + Pole Fitness 

I did my core, lower body work, MYRTLs, and NTC’s Alpha Abs. It was a nice day so I headed over to the Saucon Trail after work. I hadn’t run on the trail in a few weeks and it was nice to just run easy and not worry about pace. I spent most of my strength workouts there so I associate that trail with struggle. At pole class, we learned some new stuff – mostly some new combos – and it was really fun. I felt good in general.

Tuesday: Core/Strength/MYRTLs + 8 Miles Easy w/12 x 30 @ “5K” pace + Pole Fitness   

It took me a little over two weeks until I got bored just running, and I actually considered heading to a track. I decided against it. I’m running a 5K on 5/28, so I kind of wanted to pick up the pace a bit and remind my legs what it felt like to go fast. I didn’t really want to do a full blown workout though. It’s not time for that yet.

I headed to Saucon to run the roads and told myself to do pick-ups on my run and just see how things go. I stuck with Tuesday because my body was used to “Track Tuesday”. My goal was to do 6-12 pickups at “5K” pace. If they felt shitty, I planned to do less or just not do them at all. I use “5K” loosely because I know what Hanson’s says my 5K pace should be for my marathon goal (5:47-5:57), but I also know what my last 5K pace actually was (6:03/mile). That was too many numbers for a Tuesday afternoon where I’m not supposed to be training.

I resolved to warm up for two miles and make it my goal to do two pickups each mile for the rest of the run if it felt okay. I hit lap at the beginning and end of each 30 second increment so I could review it later. I was actually pretty happy with the pace for each pick up:

  • 5:56, 6:18, 5:51, 5:51, 5:51, 5:55, 6:04, 5:53, 5:48, 5:58, 5:48, 5:49

Three of them were technically “off pace”, but I was pretty happy with the result. It felt pretty good to pick up the pace but 30 seconds was just long enough that I wasn’t too fatigued or out of breath, but it got my legs moving. I went home and did my lower body, core, MYRTLs, and NTC’s Perfect Alignment workout.

Wednesday:Core/Strength/MYRTLs + 2 Miles Easy + Pole Fitness

Wednesday’s are my “rest” days from running following the Hanson’s schedule, but I’m playing around with the program modifications for round two to try to run seven days per week every other week during training. I want to see how my body feels doing this before I begin training and see if the added miles are worth it. I want to be able to run more volume, but I would rather feel fresh for my Thursday tempo runs. My legs were confused as to why I was running on a Wednesday, and I kept it in my new recovery range for my new marathon goal. It was fine, but it was only two miles so we’ll see. But later in the week, I ended up taking some rest days so I probably could have done a few extra miles. Oh well.  It was a good attempt and it’s still recovery time, so I’m only doing what I feel like doing.

I did my legs, core, MYRTLs and strength work before work, and headed to pole after. The competition is Saturday, and I had a good run through of my routine. I’m so ready for the competition to be over so I can begin working on new things!

Thursday: Core/Strength/MYRTLs + 5 Miles Easy + Pole Fitness  

Core/strength happened before work, and my post run pole class went really well – nothing to report on there. But in between work and pole, I went for a run in the parkway. Three miles into my five miler, a guy was jogging in the opposite direction of me. I usually smile at everyone I pass – especially there, because most days the faces I see there are familiar, regular runners. The guy turned and tried to fall into step with me and this was the conversation that went down:

Random guy: “Hi, what’s your name?”

Me (confused, pulls out one of my earbuds), “um, Allison.” I start to put my earbud back in.

Random guy: “Hi, I’m Ned, so you are jogging today?”

Me (annoyed at this point because I just want to finish my run and don’t have a lot of time before I have to get to pole class): “Yep.” I start to put my earbud back in again and pick up the pace.

Ned (starting to sound winded): “Well, how old are you?”

Me: “Uh, 33.”

Ned: “OHHHHH DAMN, SORRY!”

…and he takes off in the other direction. So apparently, all I need to do to scare people off is tell them my age!

Friday: Rest

We started negotiating our teacher contract and I didn’t get home from work until pretty late. So it was sushi and rest.

Saturday: Pole Competition!

I suppose I should do a separate post on this at some point 🙂 It was REALLLY fun, though! Spoiler: I didn’t win but I did really well!

Sunday: Jacobsburg 10 Mile Trail Race

I didn’t run this as a “race” and I’ll do a post on that soon. I LOVED running the trails at Jacobsburg!

♥ Run: 30 Miles ♥  

How was your week?