Week 20: Taper Time starts now

Week 20:  Taper Time starts Now

Last weeks plan was the following:

Day:            Updated Plan          Actual                   Comments

Monday:      60 Minute Run      38 min                   3.3 miles @11:32

Tuesday:      1x40 min               40 minutes            4.7 miles @9:20
Wednesday: XT                         Swim with SMOG

Thursday:    60 Minute Run      33 minutes            3.0 @10:48

Friday:        60 Minute Run      55 minutes            4.7 @ 11:45

Saturday:     XT                       Rest          

Sunday:     2x8x2 miles                 12 miles              11:21 pace 

Monday was an okay day.  Training session was at 7pm, so I ended up running before hand.  Managed to squeeze in a short run.  Still nervous about blood pressure, so took it easy on the run. 

Tuesday went to the doctor and spoke about my blood pressure.  Ended up going on some meds to help keep the blood pressure under control   Discussed work outs, and got the okay to proceed.   Ended up having a 40 minute threshold run at track.  Managed to keep a 9:20 pace for the 40 minutes, which would put me at 10:10 marathon pace.   

Tuesday Track Night

Wednesday was SMOG.   Definitely could feel it in my left shoulder.  

Thursday I had scheduled a happy hour, so I snuck out of work early to get in a quick 3 mile run.  It was warm.  But overall felt okay.  Lots of rolling hills in el Segundo.

Thursday el Segundo Run

Friday, I went to gym circuit training, and raised the white flag about 40 minutes in.   We did 1000 m row as one of the stations.   About halfway through it started going downhill.  Once I finished, I felt like my heart racing, and was dizzy.   However my heart rate was only about 100 bpm.  Once I recovered, I started the stadium pushups.  I was definitely lethargic during these but completed them. Stood up and moved onto single leg, arm curls.   Started feeling light headed. So stopped to get water.  while getting water, started feeling nauseous and needed to leave ASAP.  Surprised I got home with out passing out.   Once I had recovered, I completely the work out at home.   By the evening I was feeling better so went for a 1 hr run with a low zone 3 heart rate (130-140).   I ended up deciding to move my medication time from morning to evening, to seem if that helps with my exhaustion and dizziness.  

Friday Zone 3 Run

Saturday, I rested. 

Sunday was a 12 miler, 2 mile warmup 8 mile marathon pace, 2 mile cool down.  Completed all 12 miles, but only had 3ish miles with in my marathon pace zone (9:50-10:40).  I could tell when I started that I was dragging,  but during the Marathon pace simulation, I felt like I was getting enough oxygen flowing through out my body.     

Marathon Pace Simulation

Workout grade: A+
Nutrition grade:  C-

Very bad nutrition week.  

Week 19: So glad to be over this hump

Week 19:  Officially completed my last 20 miler in this training cycle.  I have one last track night and then the taper will begin.

Last weeks plan was the following:

Day:            Updated Plan          Actual                   Comments

Monday:      70 Minute Run      77 minutes            6.5 miles 11:55 pace 

Tuesday:      2x20/3min rec       2x20/3min 5.0 miles 9:49

Wednesday: Cross Train            Swim with SMOG

Thursday:    60 Minute Run      60 minute              5.4 miles 10:56 pace

Friday:        60 Minute Run      60:00  5.6 miles 10:47 pace

Saturday:     XT                       Rest          

Sunday:    20 miles                 20 miles                 12:51 pace 

Monday was an okay day.  Leg's were sore from Sunday's 10k.  Prior to my run, I had a training session.   Then Erica met me at the gym and we continued on.  She was doing a 16 miler, so I was just a long for the run.  It was a recovery day, so just enjoying the conversational pace. 

Tuesday was track night.   Definitely had not recovered since the race, but managed to keep my pace during the 20 minute intervals within the goal pace 9:20-10:00.  The first interval was 9:15, the second was a little slower at 9:30.    Legs were definitely feeling beat up by the end.

Heavy Medal Tuesday with SBRC

Wednesday, I started swimming again. luckily Alex was the coach that night, so a lot of technique work.  Not sure I would of Survived one of Bryan's work out.   My arms were definitely exhausted after the swim, but in a good way.  

Thursday, I had a 60 minute run.  I wasn't feeling super speedy so just took it easy and got my hour in.  Did the first mile or so on my own, and the last 40 minutes with SBRC.   

SBRC Thursday Night Sketchers Run

Friday wasn't feeling it, overall my body was not happy.  But forced myself to get out there.   I managed to somehow crank out my hour run.  

Saturday, attempted morning SMOG.  Attempt was the key word. Got in, but couldn't get out past the break.   The waves were crazy and inconsistent.  I kept thinking I was making progress but overall kept getting pushed backwards.  I admitted defeat and then was lazy the rest of the day.  By the end of the night, I started feeling like my blood pressure was super high.  I couldn't find my arm monitor so used my wrist monitor.  That was showing a scary high blood pressure, and was questioning 1 if i should make duane take me to the ER, and 2, if it was safe for my run the next day.

Sunday, I reached out to a few people. Both did not recommend me running.  However, I did find my arm monitor and the BP was a little a more "realistic".  Still high ave 135/90 but not where I felt I was putting my health at risk. So I went out for a run, but had a buddy with me and definitely took it easy and didn't push myself.  Luckily Erica had a 17 miler so we got 13 miles in together.   I managed the last 7 miles on my own.  Overall my joints and body felt great and that I could continue with another 6.2 miles if necessary.  (In 3 weeks it will be necessary).  

Workout grade: A+
Nutrition grade: A-/B+

Nutrition was good.  We did a lot of meals at home, whether freshly, blue apron or my own creations. I did have a breakfast sandwich from starbucks, el pollo loco for lunch, and some breakfast pastries.   But for the most part we did pretty good eating healthy.

Week 18: Set goals then kick ‘em in the face

PR Medal

This week has definitely been a post 20 miler week.  Exhausted and body feeling torn down.   But continued to push through and stick with the plan.  The highlight of the week, was breaking the 1 hr mark on a 10k.  Its been a goal of mine for several years, and 2 years ago, is when I felt it seemed achievable.   I wasn't expecting it to happen this year due to the long slow marathon training runs, but all the hard work have officially paid off.  Went from my previous PR of 1:02:47 to 59:00.   Woot Woot! More to come below.  

Last weeks plan was the following:

Day:            Updated Plan          Actual                   Comments

Monday:      30 Minute Run      54 minutes            2.5 miles 12:13 pace 

Tuesday:      2x20/3min rec       2x20/3min 5.5 miles

Wednesday: Cross Train            Trainer Day

Thursday:    60 Minute Run      55 minute              5.0 miles 11:04 pace

Friday:        Off                        59:00  5.0 miles 11:40 pace

Saturday:     XT                       Ocean Swim          

Sunday:     10k race                 6.2 miles                 9:30 pace (PR)

Monday was definitely a recovery run. Stretched for about a half hour prior to my run. My legs felt okay, but my endurance felt like I have never ran before.   Luckily it was a 30 minute recovery run.   I was inspired from a lady at the gym who accomplished her goal of doing a pull up, and I was curious if I could still do one.  So I ran to the park, went to the pull up bar and successfully managed multiple pull ups, then decided to run to the monkey bars and go across,  followed by another set of pull-ups. Then continued on my run back home.   I was quite happy to know I could still do pull ups.   

Monday Night Recovery Run

Tuesday was track night. I was still lagging from the weekends run.  My legs were feeling like cement.  And track night got to be 2x20 minute interval runs.  Managed to keep my intervals at at a 9:28 pace.   Not quite sure how.   

SBRC Track Night: 2x20 min

Due to the holiday on Monday, training session was pushed to Wednesday. Wednesday morning I woke up feeling completely dead.  My body was just feeling torn down, especially my legs.  So we focused on upper body.  

Thursday was SBRC run from Sketchers was a mix of the strand and wood chips.  I wasn't feeling it. As soon as we took off, I was definitely lagging behind everyone.  So I just stayed on the strand and took it easy.  Another SBRC lady, caught up to me on the strand after she took a detour down the pier, and we ended up finishing the last mile strong.   

SBRC Sketchers Run-Thursday

Friday was a lazy day per plan.  Followed by Saturday gym class.   It was a mix of legs and upper body.   During the 2nd round I felt my left hamstring tightening up on Burpees.   Not sure how burps and hamstring relates, but decided to take it easy the rest of the leg exercises (including doing plank one all together).  

Sunday was the Santa Monica Classic 10k.  Went with a group of SBRC people.  Took some advil in the morning prior to the race to help with some soreness.  I had the elusive 1 hr goal on my mind, but still hadn't figured out if today was going to be the day.  The race started congested, I had my watch set up to alert me if I went over a 9:30 pace.  It was alerting me a lot.   My first 4 mile splits were not to pace (all uphill), by mile 3, I had officially decided that today was not going to be the day.   Reached the turn-around and it was all down-hill from there.  I just decided I would let my legs determine the pace and they weren't ready to give up.  Ended with the last 2 miles and awesome splits.   Overall finished with 1 minute to spare.  

Santa Monica Classic 10K

This Week's Grade for training:  A

This Week's Grade for nutrition:  B+

Did a good job bringing food to work, and eating at home.  Still had some takeout, which was delicious, but for the most part did okay.

Santa Monica Classic - Pre-race Photo

Santa Monica Classic - Post Race Pic

Santa Monica Classic 4.5 mile mark

Results don't Lie

Week 17: Believe in yourself & you will be unstoppable

Back on track with my Chicago training.  Last week and next week I have rearranged the plan in order to line up my 20 miler.  This week was originally a back-off week to recovery from the 20 miler in the previous week.   

Last weeks plan was the following:

Day:             Plan                        Actual                   Comments

Monday:      30 Minute Run      54 minutes            5 miles 10:49 pace, training session

Tuesday:      2x15/3min rec       2x15/3min 4.5 miles

Wednesday: Cross Train            Off

Thursday:    60 Minute Run      51:20 minute         5.0 miles 10:12 pace

Friday:        Off                        59:00 5.0 miles 11:40 pace

Saturday:     XT                       Ocean Swim          

Sunday:     16 miles                 20.2 miles            12:21 pace

Overall, this was a motivated week.  Excited to break 100 mile training month again (2 months in a row) and just felt pretty good with my runs the entire week.    

Monday’s recovery run was great,  right hamstring (behind knee) kicked in around mile 3.5 but pushed through.  It was really tight after the run.  Ended the night with a training session.  Lots of stretching, and some strength that night. 

Monday Recovery 5 miler

Tuesday Track night.  I thought I had 3x15 minutes, and was so happy when coach Mark told me to cool down after 2 sets.  I didn’t argue because my hamstring was still super tight from the night before and a rest would be good.   Ended up pushing my pace for each set.  

Tuesday - SBRC Track Night

Thursday was SBRC run from Sketchers which involved the wood chips, rosecrans and the strand.   Ended up with good pace, and felt good the entire run. 

Thursday Night - SBRC Run

Friday, went for a nice easy run.  Didn’t feel like I was up for to many hills.   Ended up meeting up with Erica and Baby K for a good 5 mile run around the neighborhood.    Felt tired but other than that alright. 

Friday night 5 miler with Erica and Kaiden

Saturday, was an off day.  But I did to a Ocean Swim private lesson.  (I have a major fear of the open ocean with waves).  Got a lot of great tips from Coach Bryan and managed to get out past the break without panicking and back in (twice).  Still will need to practice to continue working on conquering my fears. 

Sunday was my first 20 miler of the training run.  I am still struggling with the mental training needed for the long runs.  I have put in the training and the effort, but still struggle to put it altogether on a long run.  This run, started out well, had a great pace the first 8 miles, but then started feeling the mental stress of the run and ended up switching to run walk.    At mile 9 stopped to get a nice and cold water, and ended up picking up watermelon too.  Decided I was good taking a hit on my time and walk and enjoy the watermelon.   I took advil before the run and that seemed to help alleviate any foot pain on the run.  I just need to believe in myself and trust the training and I will become unstoppable.

20 miler - Long run Sunday

This Week's Grade for training:  A

This Week's Grade for nutrition:  B

Ate healthy for a lot of the meals, but still enjoyed some scones,  Sprinkles cupcakes, L&L and In & Out. 

Tuesday - SBRC Track Night

Thursday - SBRC Run

1st 20 miler of training cycle in the books

Thursday Night Run View

Ocean Swim Day

Week 16: Today is a new beginning

Vacation is over, so it time to start over and kick training back in gear again.  The plan listed below has kind of been rearrange due lack of focus while away playing.   I will note the differences below.

Day:             Plan                        Actual              
Monday:      60 Minute Run       14miles @ 12:07 pace
Tuesday:      3(15minx3min)      2.5(15x3min)          
Wednesday: Cross Train             Trainer Day
Thursday:    60 Minute Run       54min @ 10:34 pace
Friday:         60 Minute Run       Played at Disney
Saturday:     cross train               Played at Disney
Sunday:       20 miles                  18 miles at 12:29 pace

Since I missed my long run on Sunday, I ended up moving my trainer session to wednesday and tried to cram in a long run, my goal was to get as many miles in as I could before 8 pm.   Ended up being 14 miles.    Probably a good thing I didn't do more.  My right toe join was incomplete pain by about mile 7 and my right hamstrings were completely ceasing up, lower back was unhappy.  When I finished my run I could barely walk, and go up and down the stairs was no bueno.  I'm hoping I'm just still tired from traveling and that this isn't going to be an every long run occurrence.

On Tuesday, my toe joint hurt to put pressure on it through out the day at work.  I attempted to tape it for track night and that seemed to do the trick, but as soon as I took the tape off it was back in pain.  I ended up working late, and showed up late to track.   Jumped in, in the middle of the first set.   Overall I was sluggish,  I struggled at keeping the pace below a 10 minute mile.  And got a bad side ache on the last set.  But I finished and will become stronger for pushing through the tough days.

Wednesday was trainer day.  (Don't remember much about it,  sorry Kei).  

Thursday I joined SBRC at sketchers for a 5 mile hill loop.  Overall I felt pretty good.

Friday, my best friend from high school was at Disneyland, so I skipped the run and hung out with her and her kiddos Friday and saturday.  I did end up getting about 7.5 miles in walking  on Friday and another 7.0 miles Saturday at Disney.

Sunday-time to go long.   I revisited my schedule and noticed that I had a 20 miler scheduled this week followed by a back off week next week, then the santa monica classic the week later.   I ended up deciding jumping from 14 to 20 would not be a good idea, so I decided I would do 18 this week, and 20 next week with no back off before Santa Monica 10k.   Overall the 18 miler went okay,  I was quite happy when it was over.   At about Mile 11 my toe joint started hurting again, and then by mile 15 my right hamstring was not happy.  But I survived and managed to get it done, with no advil or tylenol, which is always a plus.

Training Grade: A-
Nutrition Grade: B

Nutrition wasn't bad was good this week.  We had a few Freshly Meals and few home cooked meals.  I was pretty good about eating healthy at lunch time.  But the Disney magic gets me everytime.  

Monday Night Long Run

Track Night

Thursday Poinsettia Loop 5 miler-SBRC

Sunday Long Run

Week 14 and 15: Vacation and no where to run

Day:             Plan                        Actual                
Monday:      60 Minute Run       5.1 @ 11:43
Tuesday:      4(10minx3min)      3(10x3min) @9:46          
Wednesday: Cross Train             Rest- travel to hawaii
Thursday:    60 Minute Run       40 minutes (3mi @13:24)
Friday:         60 Minute Run       skip
Saturday:     cross train               skip
Sunday:       16 miles                  9 miles at 12:00 pace treadmill
Monday:      60 Minute Run       skip
Tuesday:      4(10minx3min)      40 min (3.5 mi at 12:18)        
Wednesday: Cross Train             Rest
Thursday:    60 Minute Run       36 min (3 mi at 12:00)
Friday:         60 Minute Run       skip
Saturday:     cross train               skip - travel home red eye from hawaii
Sunday:       18 miles                  skip - slept all day

Turns out vacation means vacation. But the good news is we walked a lot and were quite active.   But overall I did not get my training runs in per plan.

I had hoped to get my 18 miler in on Sunday after napping, but didn't end up getting as much sleep as desired and will push a long run to tomorrow after work.   Not ideal but need to get something in.

Next week will be back to the plan.

Week 12 and 13: Got a little Side Tracked

Week 12:
Day:             Plan                        Actual                
Monday:      60 Minute Run       Trainer Session
Tuesday:      4(10minx2min)      5.5 @10:55         
Wednesday: Cross Train             Rest
Thursday:    60 Minute Run       7 mile hike
Friday:         60 Minute Run       5.0 @ 11:07 pace
Saturday:     cross train               relaxed
Sunday:       14 miles-RacePace  14 miles at 12:45 pace

Week 13:
Day:             Plan                        Actual                
Monday:      60 Minute Run       3 mile walk
Tuesday:      4(10minx2min)      Missed      
Wednesday: Cross Train             Rest
Thursday:    60 Minute Run       43 min @10:35
Friday:         60 Minute Run       44 min @ 10:58
Saturday:     cross train               relaxed
Sunday:       14 miles-RacePace  15 miles at 11:45 pace

Week 12:
These past few weeks I got a little side tracked.  Lots going on.  Redoing the upstairs floors while also playing Gig Harbor for a long weekend.  But tried to get in what I could.

Monday I was dead from the run and moving everything in preparation for floor work.  Ended up just making my trainer session but blew off my run.  

Tuesday, I attempted doing the interval run on my own on the strand.  No matter how hard I tried I could not maintain the desired pace, maybe due to the heat, maybe just exhaustion from all the house work.

Wednesday flew home, right big toe was not feeling great, just like it needed to crack. Thursday the run was skipped due to doing a 7 mile hike with my parents up to Lower Lena Lake.  Beautiful views with a good climb (1200 ft of elevation gain in 3 miles).

Friday got back on track with my run and got 55 minutes in.   Ran from my parents house to Fox Island bridge and back.

Sunday was suppose to be a 14 miler marathon simulation.  2 mile warm up- 10 miles at race pace - 2 miles cool down.   The route I took was way hillier than I had expected, and I changed my goal from race to pace to just finish.   Managed to face plant at mile 8, but only ended up with minor scraps.   Need to work on picking up my feet.

Week 13:

Monday was my last day in Gig Harbor for the long weekend. So I opted to skip my run and go for an hour long walk with my mom.  Highlight was seeing a deer jump out at us.

Tuesday was suppose to be an interval run. However, I got to pick up my cat from being boarded for a week.  When we got home he seemed stress, confused and needy.  So I opted to skip my run to give him some love.

Wednesday met with the trainer for stretching and strengthening.  I seemed quite wobbly in my ankles that entire session.

Thursday woke up with a cramp in my calve.  By the end of the day it was still tight when I went on the run.  I ended up doing a mini interval run. 4 minutes fast 1 minute recovery.  Managed to get 4 miles in, but overall didn't have time to get my 60 minutes in.

Friday, I was in a similar boat for my run.  Managed to get 4 miles in but didn't make my 60 minutes. At mile 3 mile right ankle started having a jarring feeling.  Managed to push through and finished.

Sunday was a 14 miler.  I ended up trying race simulation again.  It went better than the previous weekend but still faded out around mile 9.    Ended up being about a 11 minute mile for race pace.   Wasn't sure I was going to get to far, since my ankle got that same jarring feeling in it around mile 1 and lasted until about mile 5.    After that the pain seemed to fade away.  Lower back kicked in around mile 12.   Ended up deciding to add a bonus mile at the end of the run due to next weeks vacation.

Exercise Grade: B-
Nutrition Grade: B-