Bayshore Marathon training – Week 6

1 Mar

 

  • Monday: yoga – 35 min. Completed after the girls were asleep.

Another Monday-night yoga session with Jillian Michaels, another good workout…although another bout of me thinking, ‘It’s time to find a new yoga workout.’

Any suggestions for anything available online (e.g. YouTube)?

  • Tuesday: 3-mile run – 29:25/9:48 pace. Treadmill. Completed before work, about 6 a.m.

I forgot to take my inhaler before my run, so I struggled a bit with shortness of breath. But I warmed up  at 5.7 mph, then did 2 miles of intervals, and then cooled down around 6 mph.

I’ve been doing a variation on this interval pattern the last couple of weeks:

Distance – Speed (mph)

0-0.1 – 6
0.1-0.2 – 6.2
0.2-0.3 – 6.4
0.3-0.4 – 6.2
0.4-0.5 – 6

0.5-0.6 – 6.2
0.6-0.7 – 6.4
0.7-0.8 – 6.6
0.8-0.9 – 6.4
0.9-1 – 6.6

Repeat

I absolutely swear by intervals – at least right now – for challenging me speed-wise, and for making my runs go by so quickly.

  • Wednesday: Zumba – 45 min. Class at the Y.

Another good, sweaty class.

  • Thursday: 5-mile run – 52:20/10:28 pace. Treadmill. Completed before work, about 5:45 a.m.

I don’t remember much about this run, but I assume I warmed up, did some intervals, then cooled down.

  • Friday: Body Pump 7-mile run – 70:33/10:05 pace. Treadmill. Completed while the girls were down for their afternoon nap, about 12:

The weather was cold frigid with a side of windy, and the meal plan called for Mexican at a favorite local restaurant, so I moved my run up from Saturday to Friday, and I did all of it on the treadmill at the gym.

I broke it into two runs – a 5-miler and a 2-miler. I did a variation on my usual interval pattern for the 5-miler, took a bathroom break, then did another round of intervals for the 2-miler.

I did the 5 miles in 50:15 (10:03 pace) and the 2 miles in 20:18 (10:09 pace). I was flying. I felt really good. And I could not wait to reward myself with a margarita.

Oh, I forgot to mention that I could not get Pandora to connect on the wifi at the gym, so I did my entire run without music. Um, yeah.

  • Saturday: 7-mile run rest

 

  • Today: rest Lateral elliptical trainer – 30 min. + 1-mile run – 8:27. Completed while the girls were down for their afternoon nap, about 1 p.m.

Christopher took the dog for a run outside, so I went to the gym for some cross training when he got back home.

I did 30 minutes on the lateral elliptical trainer – you move in a side-to-side ellipse, rather than a front-to-back ellipse – shifting between three workout modes: normal (narrow, low resistance), thigh toner (wide, low resistance), and quad power (wide, medium resistance).

I opted to tack on a quick mile on the treadmill. I was curious how fast I could bust out a mile, so I started at 7 mph and worked my way up to 8 mph.

Here’s what’s on tap for this week:

  • Tomorrow – yoga
  • Tuesday – 3-mile run
  • Wednesday – Zumba
  • Thursday – 6-mile run
  • Friday – Body Pump
  • Saturday – 12-mile run
  • Sunday – rest

Temperatures could reach almost 40 by the weekend. I am pumped.

Bayshore Marathon training – Week 5

22 Feb

This was a really good week. I finally felt back to normal after a couple of weeks of what seemed like a carousel of illness in the Heimerman household – flu, cold, repeat. So, I tried to challenge myself more.

  • Monday: yoga Zumba – 45 min. Class at the Y.

After two consecutive rest days, I was ready for a good, sweaty workout, so I headed to the gym for Zumba.

This was another really good class – fast-paced and high-energy. It was a really good way to kick off the week.

IMG_20150217_124904

  • Tuesday: 3-mile run – 28:39/9:33 pace. Treadmill. Completed while the girls took their afternoon nap, about 12:15 p.m.

Another  run, another round of intervals. I challenged myself to warm up slightly faster, then kick the intervals up a notch, staying faster than 6 mph and going as fast as 7 mph.

It paid off. Talk about a speedy treadmill run!

  • Wednesday: Zumba – 35 min. Class at the Y.

The usual instructor was out, and the substitute wasn’t going to make it for the 4:15 p.m. start of class, so another fitness instructor led us through 10 minutes of core work.

I was thankful for the extra focus on my abs, since I tend to neglect them, despite their importance to good running form.

I enjoyed class, too, although I felt very out of sync and uncoordinated.

IMG_20150219_064337

  • Thursday: 5-mile run – 50:05/10:01 pace. Treadmill. Completed before work, about 5:30 a.m.

Ugh, I really was not feeling this run as I got up, got dressed, and got out the door. I felt sluggish and tired (despite going to bed on time), and I just felt out of it. But, I took the same approach as my Tuesday run – warmed up for a mile, did some intervals for a few miles then “cooled down” for a mile.

I struggled with my breathing and side stitches in miles 3 and 4, but I just took two brief pauses to collect myself and pushed forward to the end.

  • Friday: Body Pump – 45 min. Class at the Y.

This was my first time back at Body Pump since Jan. 30, and this was my first time doing the new release. Oh my, the squat and lunge tracks. Burns so good.

I honestly worried that doing the new release, especially after 3 weeks away, would make me incredibly sore and uncomfortable ahead of a 10-miler the next day. But I knew it likely would be fine. So I just tried to have fun.

IMG_20150221_152318

  • Saturday: 10-mile run – 1:45:17/10:30 pace. Outdoors and treadmill. Completed while the girls took their afternoon nap, about 12:45 p.m.

After the relative success of my 9-miler last week, I took same approach to my 10-miler this week, but because the weather was a bit better – 30 degrees, breezy, and overcast with a “feels like” temperature of about 25 degrees – I opted to do more of the run outside than on the ol’ ‘mill. I ran 4 miles to the gym, ran 3.6 miles on the treadmill, then ran 2.4 miles home.

I layered up a bit more than last week, so I could shed some clothes for the indoor portion of my run. I wore tights (with compression calf sleeves and compression shorts underneath), a short-sleeved technical shirt, a long-sleeved, fleece-lined turtleneck technical shirt, and a high-necked fleece.

The run to the gym was altogether awesome. I was much more comfortable thanks to my turtleneck (which I fought to get the security tag off of for approximately 15 minutes too long before I dashed out the door), and I pulled off a 9:46 pace, with just one break to wait for a traffic light to change from red to green.

The run on the treadmill was pretty good, too (10:51 pace). I warmed up at a comfortable pace for eight-tenths of a mile, then did 2 miles of intervals, and then cooled down for the last eight-tenths of a mile. I took one walking break (two-tenths of a mile) halfway through the run to eat some of my Honey Stingers.

The run back home was, just as last week, the most difficult (11:10 pace). It ended in the best way, though: As I came up our street, I saw Dexter in front of the neighbors’ house, and then, as I got closer to our house, I saw Christopher and the peanuts (dressed in their puffy winter coats!), who came outside to cheer me home.

I am really proud of this run. I truly believe breaking these longer runs into three shorter, totally do-able runs makes them seem easier and certainly go by faster.

My only issue so far has been mid-run and post-run fueling and related discomfort – especially the horrible stomach cramps that have come in the hours following this run and my 9-miler last week. I need to get my fuel-to-water ration down for mid-run, then need to figure out the best fuel for post-run.

  • Today: rest

Here’s what’s on tap for this week:

  • Tomorrow – yoga
  • Tuesday – 3-mile run
  • Wednesday – Zumba
  • Thursday – 5-mile run
  • Friday – Body Pump
  • Saturday – 7-mile run
  • Sunday – rest

Bayshore Marathon training – Week 4

15 Feb
  • Monday: yoga – 35 min. + 10 min. circuit training. Completed after the girls were asleep.

I went back to my old standby, Jillian Michaels Yoga Meltdown (level 1). My body apparently forgot how hard this workout is after a few weeks away. I did not feel as confident and stable in the poses as usual. And I broke a sweat (which is a good thing!).

I tacked on a couple of quick Blogilates videos – one HIIT abs circuit and one arms circuit – to round out my workout.

  • Tuesday: 3-mile run – 30:32/10:11 pace. Treadmill. Completed before work, about 6 a.m.

I thought for a split second about ditching my early-morning run and doing a midday run, but I already had gotten out of bed and gone to the bathroom, so I got dressed and ready to go.

I warmed up with an easy first mile, then I did intervals for a mile and a half – going between 5.7 and 7 mph, then 5.5. and 6.5 mph – then I kept my speed faster than 6 mph for the last half mile. The run felt really good and really easy because it was so varied.

  • Wednesday: Zumba – 45 min. Class at the Y.

This was an awesome class. I worked up a really good sweat, because I felt confident in all the dances (except one, in which there was one step combo that kept tripping me up).

  • Thursday: 4-mile run – 41:40/10:25 pace. Treadmill. Completed before work, about 6 a.m.

This run was similar to that of Tuesday: easy 1-mile warm-up, 2 miles of intervals, then steady-state, speedy-ish 1-mile finish. It went by pretty quickly thanks to the intervals.

  • Friday: Body Pump 9-mile run – 1:36:29/10:43 pace. Outdoors and treadmill. Completed while the girls took their afternoon nap, about 12:30 p.m.

The weather was predicted to be frigid Saturday, but tolerable Friday. So, I changed my plans and skipped 6 a.m. Body Pump in favor of an afternoon long run.

IMG_20150213_152452I knew it would be unsafe and unbearable to run all 9 miles outside in the biting wind, so I ran 2.3 miles to the Y, ran 4.4 miles on the treadmill, then ran 2.3 miles home.

The run to the gym was good – really cold, but fast at 9:59 pace.

The run on the treadmill was pretty good, too (10:43 pace). I warmed up at a comfortable pace for seventh-tenths of a mile, then increased the speed a bit for the next half-mile. I did 2 miles of intervals, which proved a bit tough, but a good challenge. I slowed down, then, for a half-mile and then a bit more for the last seven-tenths of a mile.

The run back home was the most difficult – really cold and tough, given the temperature swing from inside to outside, from hot and sweaty to shivering, and my sore legs, at 11:25 pace.

I had such doubts about this run, but I ultimately – dare I say – enjoyed it, thanks to breaking it up into three manageable runs.

I’ve got 10 miles on the docket for next weekend, and I plan to approach it in a similar manner, as the weather is supposed to be just as bitter cold.

  • Saturday: 9-mile run rest
  • Sunday: rest

Here’s what’s on tap for this week:

  • Tomorrow – yoga
  • Tuesday – 3-mile run
  • Wednesday – Zumba
  • Thursday – 5-mile run
  • Friday – Body Pump
  • Saturday – 10-mile run
  • Sunday – rest

Let’s all do a sunshine dance, shall we?

Valentine’s Day sensory box

11 Feb

For February, we’re “learning” about Valentine’s Day, about heart shapes and the colors red, pink and white.

Here’s our Valentine’s Day sensory box:

20150211_152257This box contains red and pink jingle bells; red, pink, and white pom-poms; red feathers; red and pink heart-shaped Mardi Gras beads; Valentine’s Day erasers; small pink jewelry boxes; heart-shaped cookie cutters; and white, heart-pattered plastic cups.

Everything came from the dollar store (thanks, in part, to my mother-in-law) or my arts and crafts stash.

20150208_10392120150208_103957I think this might be the girls’ favorite box yet. They love wearing the beads and transferring the beans from the big box to the small boxes and cups, or putting the jingle bells in the cups and shaking them around. They also love stacking the cups and nesting them inside each other.

20150208_104238They’re doing a much better job of keeping the beans contained to a confined space, rather than throwing them about…although they do still do that, too.

20150208_104512

Bayshore Marathon training – Week 3

8 Feb

The theme of this week? Sick, sick, sick. First, Christopher was sick the end of last week, then the girls were sick – and sicker (they had ear infections) – and then, I was sick. Christopher and the girls are almost back to normal, while I’m straggling a bit.

I basically threw my training plan out the window so I could fight off this cold in time to still do my long run for the week.

  • Monday – yoga shoveling snow – 50 min.

I had planned to do some at-home yoga, but I shoveled snow for 50 minutes and called it my workout.

  • Tuesday – sick day.
  • Wednesday – sick day.
  • Thursday – sick day.
  • Friday – sick day.
  • Saturday – 5-mile run – 5 miles, 52:27/10:29 pace. Treadmill. Completed mid-morning.

Just like last week, I did not think I had this run in me. I was still feeling under the weather, but I was itching to work out again and get back on track.

We all made our triumphant return to the YMCA, and while the girls played in Wee Care, Christopher and I hit the treadmill.

I started out nice and easy at 5 mph and slowly worked my way up to 5.3, 5.6, and 5.9, then I played around with speed for the last mile or so, staying faster than 6 mph. I felt remarkably awesome. My body felt good, and my breathing felt comfortable.

I averaged 10:29 per mile, which is amazing, considering I hadn’t run in a week, I felt a little rough around the edges, and I ran on the ol’ ‘mill. Huzzah!

  • Sunday – rest shoveling snow – 40 min.

It finally warmed up enough to melt a lot of the residual snow on the roads and in driveways and on sidewalks, so I capitalized on it and cleaned up our sidewalk and driveway and cleared a better, more accessible curbside route for the mailman.

Here’s what’s on tap for this week:

  • Tomorrow – yoga
  • Tuesday – 3-mile run
  • Wednesday – Zumba
  • Thursday – 4-mile run
  • Friday – Body Pump
  • Saturday – 9-mile run
  • Sunday – rest

Here’s to feeling better!

Bayshore Marathon training – Week 2

1 Feb
  • Monday – yoga shoveling snow – 35 min.

I had planned to do Jillian Michaels yoga, but I shoveled snow for 35 minutes and called it my workout.

  • Tuesday – 3-mile run – 3.0 miles, 29:56/9:59 pace. Treadmill. Completed before work, about 6 a.m.

I woke up with my alarm at 5:40 a.m. and I felt good – awake, well-rested, and ready to run.

I started off a little faster than I normally start – 5.5 mph, rather than 5 mph – and worked my up to about 6.5 mph. I felt good, and I managed that 3 miles in a hair less than 30 minutes.

  • Wednesday – Zumba – 45 min. Class at the Y.

I woke up not feeling well, with likely the earliest symptoms of a cold. I felt alright until about mid-morning, when my head started pounding and my sinuses started burning. I left work a bit early and took a short nap after lunch. I still felt crummy into the afternoon, but I planned to slog through Zumba in hopes of sweating out the sickness.

We had a substitute instructor, and the class was almost double its normal size. We did some great dances, and I worked up a really good sweat.

  • Thursday – 3-mile run – 3.0 miles, 30:52/10:17 pace. Treadmill. Completed before work, about 6 a.m.

I woke up not feeling well again, with a sore throat and some minor congestion. I contemplated going back to bed, but I was already up, so I had better go to the gym and at least put in a couple miles, even at half effort.

I played around with speed to make the run go by faster. I started at 5 mph and increased it by 0.1 mph every tenth of a mile, then, I increased it by the same amount every two-tenths of a mile, and finally, I hovered around 6-6.5 mph for the last half-mile or so.

I ended up doing all 3 miles at a very respectable pace. You never regret a workout, right? I definitely was testament to that on this day.

  • Friday – Body Pump – 45 min. Class at the Y.

I woke up with a dry, scratchy throat and a fuzzy head, likely the very early symptoms of a cold. I finished the class, and I gave a good effort, but I did not feel as strong and smooth through the moves as usual.

  • Saturday – 7-mile run – 7.13 miles, 1:11/9:57 pace. Outdoors. Cold. Completed midday, after the girls were down for their nap.

I really did not think I had this run in me today. I woke up with a sore throat and more congestion, plus a headache. I thought a long run might only make my cold symptoms worse. But I didn’t want to skip a long run in the freakin’ second week of training.

So, I figured I would head out for 7 miles and, if I felt crummy, then I would head back home. Well, I headed out and, by all accounts, crushed it. I did my first mile in less than 9 minutes. I stopped to walk twice, first at 2.66 miles and again at 5.33 miles or so, plus I paused for traffic a couple of times. I averaged just a hair less than 10 minutes per mile, and I could not be more thrilled.

I generally felt pretty good. I dealt with a brief side stitch/shoulder ache from inconsistent breathing, but I otherwise kept it all under control, despite the fact that I forgot to use my inhaler before the run. Oops. I mostly felt cold (even my toes!) for the first half of the run.

  • Sunday – rest shoveling snow – 120 min.

Yeah, we got more than 12 inches of snow, easy, and not only was it the heavy stuff, but it’s been blowing and drifting all over the place. Christopher shoveled the driveway this morning, then I shoveled the back patio to give the dog access to the backyard. I shoveled the driveway AGAIN this afternoon, so Christopher could head into work. (Edited: I shoveled it YET AGAIN around 9 p.m., so he could come home and not get stuck.)

Let’s just file this under #midwesternworkout, shall we?

Here’s what’s on tap for this week:

  • Tomorrow – yoga
  • Tuesday – 3-mile run
  • Wednesday – Zumba
  • Thursday – 4-mile run
  • Friday – Body Pump
  • Saturday – 5-mile run
  • Sunday – rest

P.S. I realize how dry these posts are. I’ll try to spice them up with some photos.

Bayshore Marathon training – Week 1

26 Jan

The first official week of marathon training is in the books. Here’s the rundown:

  • Monday: Yoga – 60 min. This video. And this one. Completed after the girls were asleep.

I had planned to do Level 1 of Jillian Michaels Yoga Meltdown, but I stumbled upon these videos on YouTube and thought they were worth a try. I enjoyed the flow, but I still prefer Jillian Michaels; her routine is a yoga that burns so good.

  • Tuesday: 3-mile run – 3. 13 miles, 30:32/9:44 pace. Outdoors; temperatures just lower than freezing. Completed after the girls were down for their midday nap, before lunch.

I had planned to get up early and hit the gym before work, but the girls had been battling a bug of some kind since Saturday (all the puke and diarrhea times two!), so Anna was up in the middle of the night – about 3:15 to 4:15 a.m. – with a dirty diaper, and then Elise woke up covered in puke and poop.

I had two choices: Run over naptime or run at the gym after naptime. Christopher takes the girls to childcare at the YMCA almost every weekday, so I try to avoid taking them a second time, except for on Wednesdays for Zumba. So, I ran over naptime, and I thought it seemed mild enough that I could run outdoors and save some time.

I quickly discovered that although it was relatively mild, it was still pretty damn cold (“feels like” temperature of 29), and the sidewalks were icy in some spots.

I ran our 5K route and took a short walk break about halfway through.

  • Wednesday: Zumba – 45 min. Class at the Y.

I was really amped up for this class; I hadn’t taken Zumba in a couple of years, and I had missed it.

The class was small, maybe half a dozen women, all far older than me, and the instructor was in her 60s. The dances just were not as intense as expected. I still worked up a pretty good sweat, though.

  • Thursday: 3-mile run – 3.0 miles, 32:07/10:42 pace. Treadmill. Completed before work, about 6 a.m.

I managed to get up early and hit the gym before work, but I struggled through this run. I started out relatively slow, 5 mph, then worked up to 5.5, then 6, then a wee bit more. I struggled with my breathing and just feeling comfortable, but I never stopped to walk or catch my breath; I powered through.

  • Friday: BodyPump – 45 min. Class at the Y.

I am so in love with this class, it’s ridiculous.

The class was really, really small, just three of us, and the instructor is about my age, if not a few years younger. The music is awesome, the moves are basic, but the reps – oh the reps! – they burn, burn, burn. I’ve gone three times now, though, and I’m already used to it.

  • Saturday: 6-mile run – 6.0 miles, 1:01:37/10:16 pace. Outdoors; chilly. Ran with Christopher, who brought Dexter. Completed mid-morning, about 9 a.m.

I had planned to do my long run alone, but my mom was in town for a visit, so while she watched the girls, Christopher joined me. I really appreciated the company.

We started out relatively fast, about 9:15-ish pace. It was chilly, although it got warmer as the morning went on. I, naturally, struggled a bit with my breathing. I bargained with myself to make it to the high school, then to the hospital, then to our first turn, etc. I would make it to one of those designated locations, and I would take a walk break. I reasoned that our pit-stops at traffic lights were rest enough, and I kept on.

My thoughts focused on the marathon. I kept reasoning that a full marathon was only about four times the distance/duration of this run. I kept telling myself that didn’t sound so bad. I kept telling myself that I should be able to run 6 miles, take a break, run 6 miles, take a break, and that I should finish with a personal record.

That reasoning, that positive visualization will be key as the weeks drag on and the miles pile on.

Here’s what’s on tap for this week:

  • Today – yoga
  • Tuesday – 3-mile run
  • Wednesday – Zumba
  • Thursday – 3-mile run
  • Friday – Body Pump
  • Saturday – 7-mile run
  • Sunday – rest
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