Sunday, April 13, 2014

Hippie Chick Half Training Week 4

Workouts

Monday: Run 2.0 miles (12:56 pace)

Tuesday: Run 2.1 miles (13:11 pace)

Sunday: Run 4.2 miles (13:12 pace)

Total running: 8.3 miles

This wasn't all that bad work-wise for the week before Tax Day (a mere 56 hours). But I've also had allergies (or a cold?), packing for a move next weekend, etc. tl;dr, I didn't prioritize running. But I won't have any excuses after this week! Still have time for two solid long runs before the first half of the season.


Sunday, April 6, 2014

Hippie Chick Half Training Week 3

Workouts

Monday: Run 2 miles (13:12 pace)
Plan: 2 - 3 miles easy (13:00) / about 30 minutes
Actual

Tuesday: Bike trainer 20 minutes (est. 5.35 miles)

Total biking: 5.35 miles
Total running: 2 miles

It's almost tax day, lots of work, it's also been raining. The end.

Forecast looks good this week, so hopefully I'll squeeze in some daylight runs with breaks from long days at work. 

Sunday, March 30, 2014

Hippie Chick Half Training Week 2

Workouts

Monday: Run 2.55 miles (12:37 pace)
Plan: 2 - 3 miles easy (13:00) / about 30 minutes
Actual: 12:41, 12:34, 12:33

Thursday: Run 3.0 miles (12:30 pace)
Plan: 4 miles, including 2 x 1600 at 11:15
Actual: Warm up - 1 @ 13:19. Interval 1 - 0.5 @11:14. Recovery - 0.5 @ 13:23. Interval 2 - 0.5 @ 11:12. Cool down - 0.5 @ 12:29. Shortened the intervals, but hit the paces. It's a been a long week; that's what I was mentally capable of doing today.

Friday: Treadmill run 2.35 miles (11:58 pace)
Plan: 2 - 3 miles easy (13:00) / about 30 minutes
Actual: Have to mix things up to not get bored on the treadmill:
Incline 0.5% - 2 minutes each 4.8, 5.0, 5.2, 5.4, 5.2, 5.0, 4.8
Incline 1.5% - 2 minutes each 4.8, 5.0, 5.2, 5.4, 5.2, 5.0, 4.8

Total running: 7.9 miles

Totally failed to do a long run this week (7 - 8 miles scheduled). 61 hours worked, plus parents in town briefly, plus trying to start preparing for moving in a few weeks (took first load of stuff to Goodwill). Eh. Oh well. I'm somehow doing the opposite of the weekend warrior thing. It's a stress reliever on week days to take a break and get outside for a run, but a stress causer on the weekends to think of anything that I "have" to get done.

Next week's plan

Tuesday: 2 - 3 miles easy (13:00)
Thursday: 5 miles with 3 at tempo (12:00)
Friday or Saturday: 2 - 3 miles easy (13:00)
Sunday: 7 - 8 miles long (13:30)

Sunday, March 23, 2014

Hippie Chick Half Training Week 1

Workouts

Monday: Run 2.5 miles (12:34 pace)
Plan: 2 - 3 miles easy (13:00) / about 30 minutes
Actual: Holy consistency, batman! 12:32, 12:35, 12:33. My main goal was to not take any walking breaks, no matter how slow I had to run to make that happen, but I was pleasantly surprised at how not-that-slow that ended up being! Fabulous start to a training cycle. :)

Tuesday: Run 5.0 miles (12:39 overall, 12:18 tempo)
Plan: 5 miles, with 3 at tempo (11:55)
Actual: Warm up - 13:23. Tempo - 12:13, 12:43, 11:59. Cool down - 12:57. Oops, guess I used up all my consistency on Monday. This basically went how I expected. It didn't help that the middle tempo mile had more hills than I'm used to lately, but I'm also just not used to this distance and effort lately (looking back at my mileage spreadsheets, apparently I haven't exceeded 4 miles since early December).

Friday: Run 2.1 miles (12:33 pace)
Plan: 2 - 3 miles easy (13:00) / about 30 minutes
Actual: Felt good. :)

Sunday: Run 5.75 miles (13:14 pace)
Plan: 6 miles long (13:30)
Actual: 12:21, 13:42, 13:50, 14:13, 13:14, 11:43. First of all, I learned that avoiding hills for three months (possible when running from work, not so much from home) = hills seem incredibly hard. Also I had my first fall during a run - tripped on a crack in the sidewalk and fell straight  forward, scrapping up both palms, particularly my right hand.

Total running:  15.35 miles

Pretty proud of this mileage considering I also worked 58 hours! 

Next week's plan

Monday: 2 - 3 miles easy (13:00)
Tuesday: 4 miles with 2 x 1600 at 11:15
Wednesday: Yoga class
Thursday: 2 - 3 miles easy (13:00)
Sunday: 7 - 8 miles long (13:30)

Monday, March 17, 2014

Hippie Chick Half Training Plan

It's that time again. When  I set a grand vision of prioritizing training and utilizing an upcoming race as motivation to keep running even through the busy times of the last month of tax season. 

I finally registered the other day for the Hippie Chick Half, coming up in 8 weeks. It's a mere month after tax day, so it's tough to get in the long runs needed to really be prepared. This was my very first half marathon two years ago, for which my longest training run was a 8-mile run/walk. I also did it last year, cutting off 10 minutes from the prior year, but slower than my then-PR from the previous fall. I'm sure I run more during tax season when I have these races on the schedule than I would otherwise - but it still isn't much.

It also doesn't help that mid-May tends to have a brief spurt of summer-like weather - I believe last year it was in the 80s at the end of the race! (This only lasts for about a month in April and May, and then we return to our regularly scheduled rain for a couple more months before summer actually starts.)

But, nonetheless, given that this was my first attempt at exceeding the 5k race distance, it holds a dear place in my heart, and I intend to run it every year possible. I also enjoy that the finisher's medal is a necklace, and it really is a well-run event (though it was apparently sold/transferred - not sure how these types of transactions work - to a different management company for this year, though, so we'll have to see if that holds true going forward). 

I ran a mile test on Sunday (10:04), and input that into Running World's SmartCoach program to generate this training plan (there's a paid version that allows you to adapt it as you go along, but the basic version is free). I set the intensity to the lowest option, "maintenance", as I don't really have time to devote to improving my current fitness, I just need to gradually increase my weekly volume and long runs. I have two more half marathons tentatively on my schedule for this summer, so plenty of time to really put the effort in for those! However - this plan is projecting a 2:41 finish - 7 minutes faster than my current official half PR, and a minute faster than my unofficial half PR (from the first half of the Portland marathon). We'll see...

Sunday, March 16, 2014

A Week of Just Running

Workouts

Tuesday: Run 3.35 miles (13:00 pace)

Wednesday: Run 3.0 miles (12:30 pace) - with a coworker, Jill. She'd seen me running around the office neighborhood, and has been getting back into running herself. I don't know her well, but she's chatty so we kept up some fun conversation and it'll be nice getting to know her better and having company on some of my runs. :) Seems like she's a touch faster than me, so kept me from dragging my pace too much.

Friday: Run 2.0 miles (11:17 pace) - got home from work about 45 minutes before sunset - had to take advantage of the available daylight!

Sunday: Run 1 mile (10:04 pace) - trial to set my goal and training paces for my next race - a half marathon in May.

Total running: 9.35

Next week's plan

Monday: 2 - 3 miles easy (13:00) 
Tuesday: 5 miles tempo with 3 @ 12:00
Thursday: 2 - 3 miles easy (13:00)
Sunday: 6 miles long (13:30)

Wednesday, March 12, 2014

WIAW: Tax Season


It's still tax season, of course, so basically all my meals are eaten at my desk. Things are super busy, my kitchen is a mess, and I feel accomplished if I manage to actually pack anything for meals instead of eating out. But nonetheless, eating more produce and protein is gradually becoming closer to second nature.


BreakfastSmoothie with spinach, banana, berries, flax seed, peanut butter, water. Hi-Ball energy drink.

Protein grams: 10
Produce count: 3

SnackVegetable chips - these are actually pretty processed - it's not pieces of any vegetables, but flours (potato, spinach, tomato), put back into chip form. But not excessively unhealthy for a processed food.

Protein grams: 2
Produce count: 0

Lunch: Salad of romaine, mini sweet peppers, roasted sunflower seeds, Italian dressing. Baked tofu. Trefoil Girl Scout cookies.

Protein grams: 18
Produce count: 2

Snack: Apple, string cheese.

Protein grams: 7
Produce count: 1

Dinner: Scrambled eggs with spinach and grape tomatoes. Doughnut (ok, x2) - though I've certainly never been one to turn down a doughnut, they weren't something I often bought for myself, until my marathon training. Then it seemed like the perfect treat for a long run day, and I've been craving them ever since. But hey, they have 4 grams of protein each!

Protein grams: 23
Produce count: 1.5 

Totals

Protein grams: 60
Produce count: 7.5

Amounts for both goals are perfectly respectable!