It's aggravating and upsetting, wondering when the warning signs actually began and wishing I had paid better attention to them, maybe I would have seen them sooner.
At some point late last week, maybe Saturday morning actually.... hell I can't remember :( but I was waking up with the very top of my right quadricep stiff and achy, and I couldn't figure out why so I decided to not run on Saturday. I was going to aim for my 16 miler Sunday morning but woke up just as stiff and achy in that same spot..... needless to say I didn't run.
Monday morning I woke up feeling the same, after hitting the gym for Back Day -
Wide Grip Lat Pull Down: 70lbsX12reps, 80lbsX10reps, 70lbsX12reps, 80lbsX10reps, 70lbsX12reps, 80lbsX10reps
Underhand Seated Row: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps
Torso Rotation: 80lbsX12reps, 85lbsX8reps, 80lbsX12reps, 85lbsX8reps
Parallel Lat Pull Down: 110lbsX12reps, 115lbsX8reps, 110lbsX12reps, 115lbsX12reps, 110lbsX12reps
One Arm Dumbbell Row: 40lbsX12reps, 50lbsX8reps, 40lbsX12reps, 50lbsX8reps, 40lbsX12reps, 50lbsX8reps
Seated Cable Row: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps
-
I decided to try for an easy run, 1-2 miles just to see how my legs were feeling. It wasn't good, I stopped at half a mile and said screw it. I was down and upset and just beyond anything a single negative word or thought could describe. So I decided that I am going to take this week off, ice what I can and foam roll as much as possible while stretching carefully. I've scheduled a massage tomorrow evening, with a new MT as mine is in Arizona right now. I told her my issues and she thinks she might be able to "release" or something like that, as I am sure it's going to be quite uncomfortable.
I am still going to the gym and weight lifting, this morning I got up and went in for Biceps, Triceps and Chest Day
-
Standing Barbell Curls: 45lbsX12reps, 60lbsX6reps, 45lbsX12reps, 60lbsX6reps, 45lbsX12reps, 60lbsX6reps
Triceps Overhead: 22.5lbsX12reps, 25lbsX10reps, 27.5lbsX8reps, 25lbsX12reps, 27.5lbsX8reps, 25lbsX12reps
Loaded Plate Chest Press: 90lbsX12reps, 100lbsX8reps, 90lbsX12reps, 100lbsX8reps, 90lbsX12reps
Concentration Dumbbell Curls: 22.5lbsX10reps, 25lbsX7reps, 22.5lbsX10reps, 25lbsX7reps, 27.5lbsX5reps
Triceps Dumbbell Kickbacks: 17.5lbsX12reps, 22.5lbsX8reps, 17.5lbsX12reps, 22.5lbsX8reps, 17.5lbsX12reps
Fly Delts: 80lbsX12reps, 85lbsX8reps, 80lbsX12reps, 85lbsX8reps, 80lbsX12reps
Standing Triceps Cable Pull Downs: 3 sets / 12 reps / 70 lbs
-
But I am still left with my thoughts throughout the day and many questions are coming and going, and lingering..... I know I can start the IMM but will I be able to finish it.... in one piece and without injuring myself? I am willing to make a deal with my body, if it can carry me through the race and get me under last year's finish time (4:48:15), then I will give it 2-3 weeks of no running rest. You think that's a good deal.... lol.....???
Normally I am not getting all the paperwork ready until during taper, just to keep myself from going insane. But due to having an overactive mind and fighting depression, I need something to do, I need to make sure all of that is good and ready. I've got my weight lifting to keep me sane during the taper lol, although I think I'll take the final 4 days before the marathon as total rest.
Only 60 days, 32 minutes and so many seconds left..........
Tuesday, September 8, 2015
Sunday, September 6, 2015
You Can Pretty Much Say I'm Screwed
These last 3 weeks have been hell, they've started out great but by the weekend something happens. The first week was due to a lot of stress and just feeling drained mentally, so I called it a cutback week (30.9 miles), then the second week I was dealing with a horrible case of poison ivy and my upper/inner thighs were starting to ache, not a painful ache but more like an annoyance with which you feel when you have a constant wedgie. That week was another cutback week, due to missing that long run ( 28.5 miles). I felt good starting this week, I had gotten medication for my poison ivy, I was feeling better about work and our new CPA accountant people and things were going great. But by Friday my inner thighs were seriously aching even when walking, and Saturday morning I decided not to run and to give my body rest. Well that wasn't the only problem, I discovered Saturday morning that my sinuses were acting up. Oh yes, that horrible headache and congestion in your nose and right between and behind your eyes. I also found out what exactly was going on with my legs, my Adductor muscles have been just crazy tight, tightening up with even the slightest bend in my knees. So I spent a lot of yesterday stretching, foam rolling and having better hopes. I went to bed last night feeling good, feeling loose and ready to take on 16 miles. But after a sleepless night, I woke up feeling like crap. My upper right quad (the very top) was stiff and my head was feeling crushed in, in other words I felt like shit.
Sure, it happens once, maybe twice a year to me - my sinuses start acting up and I feel like a train has spent the whole night running me over.... but during marathon training!!!!????? Damn it! I am about to freaking overdose on all the sinus drugs I can find, just to rid myself of this feeling.
Hopefully, now that I know the problem with my legs... with enough stretching and foam rolling and maybe a massage as soon as my MT is back in town, I will be feeling much better. At least I hope so, I just wish the marathon would hurry up and get here before I lose more weeks to this crap. This year has been awful for me, I know every runner goes through tough times and somehow manages to get through it, but for some stupid reason I am always planning the next 12 months so that when something gets in the way or slows me down, I worry myself sick. The only good thing is I've been able to keep up with weight lifting, it's nowhere near as challenging as running, at least that's how I feel.
I did manage to run 5.2 miles Friday, but hopefully, just hopefully 3 days of no running will do me good and this sinus issue will be gone by Tuesday morning along with my legs feeling better. I might have to find another massage therapist though.....
Sure, it happens once, maybe twice a year to me - my sinuses start acting up and I feel like a train has spent the whole night running me over.... but during marathon training!!!!????? Damn it! I am about to freaking overdose on all the sinus drugs I can find, just to rid myself of this feeling.
Hopefully, now that I know the problem with my legs... with enough stretching and foam rolling and maybe a massage as soon as my MT is back in town, I will be feeling much better. At least I hope so, I just wish the marathon would hurry up and get here before I lose more weeks to this crap. This year has been awful for me, I know every runner goes through tough times and somehow manages to get through it, but for some stupid reason I am always planning the next 12 months so that when something gets in the way or slows me down, I worry myself sick. The only good thing is I've been able to keep up with weight lifting, it's nowhere near as challenging as running, at least that's how I feel.
I did manage to run 5.2 miles Friday, but hopefully, just hopefully 3 days of no running will do me good and this sinus issue will be gone by Tuesday morning along with my legs feeling better. I might have to find another massage therapist though.....
Thursday, September 3, 2015
Nearly Eight More Weeks to Go
I am freaking horrible, first off. This training cycle has been hell and I have slacked so bad on blogging, the last two weeks were awful. The week before last was just terrible, I was mentally drained and just sitting in some deep black hole of depression, and our CPA was making it worse, (We've got new ones now and I feel a bit better). I only managed 30.9 miles that week, calling it a cutback week. Well, it wasn't over. Last week I got an awful case of poison ivy all over my upper thighs and inner thighs and then on up my stomach, it hurt to run and I freaked out thinking my quads were strained or something so I cut that week back to 28.5 miles. I should've ran a 20 miler by now but I haven't, and I really don't feel I need to.
This week I have pushed to keep up on my workouts, but I won't be running 20 on Sunday, I'll aim for 16 miles, then next weekend I'll aim for 18 and if things are still going better I'll aim for 20 the very next week. I feel surprisingly confident that I don't need a 20 miler though, as crazy as that sounds.
So far this week
Monday - I missed my alarm for my strength training
Tuesday - I ran 5.2 miles in 53:20, pace 10:16 min/mile
To the gym after that for Shoulders/Delts - 52:00
Cable Face Pulls: 70lbsX15reps, 70lbsX15reps, 4 sets / 12 reps / 80 lbs
Dumbbell Lateral Raises: 15lbsX12reps, 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX10reps, 15lbsX15reps, 17.5lbsX10reps
Plate Loaded Overhead Press: 70lbsX12reps, 80lbsX8reps, 90lbsX8reps, 70lbsX12reps, 90lbsX8reps
Barbell Upright Rows: 50lbsX8reps, 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps, 45lbsX12reps
Rear Delt: 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps
Front Plate Raises: 5 sets / 15 reps / 35 lbs
Wednesday - I ran my mid-week long run, 10 miles in 1:37:47 with an average pace of 9:47 min/mile
Mile 1 - 10:57
Mile 2 - 10:19
Mile 3 - 10:08
Mile 4 - 9:55
Mile 5 - 10:00
Mile 6 - 9:38
Mile 7 - 9:46
Mile 8 - 9:16
Mile 9 - 9:30
Mile 10 - 8:17
Don't ask how I managed that final pace.
Thursday - I ran 5.3 miles this morning, in 51:23 with an average pace of 9:42 min/mile.
Then it was off to the gym for Back day, 51 minutes
Wide Grip Late Pull Down: 70lbsX12reps, 80lbsX10reps, 70lbsX12reps, 80lbsX10reps, 70lbsX12reps, 80lbsX10reps
Underhand Seated Row: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps
Torso Rotation: 70lbsX12reps, 75lbsX12reps, 80lbsX10reps
One Arm Dumbbell Row: 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 50lbsX8reps
Seated Cable Row: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps
Oh, did I mention that earlier this week I signed up for the Land Between the Lakes Marathon next March????
This week I have pushed to keep up on my workouts, but I won't be running 20 on Sunday, I'll aim for 16 miles, then next weekend I'll aim for 18 and if things are still going better I'll aim for 20 the very next week. I feel surprisingly confident that I don't need a 20 miler though, as crazy as that sounds.
So far this week
Monday - I missed my alarm for my strength training
Tuesday - I ran 5.2 miles in 53:20, pace 10:16 min/mile
To the gym after that for Shoulders/Delts - 52:00
Cable Face Pulls: 70lbsX15reps, 70lbsX15reps, 4 sets / 12 reps / 80 lbs
Dumbbell Lateral Raises: 15lbsX12reps, 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX10reps, 15lbsX15reps, 17.5lbsX10reps
Plate Loaded Overhead Press: 70lbsX12reps, 80lbsX8reps, 90lbsX8reps, 70lbsX12reps, 90lbsX8reps
Barbell Upright Rows: 50lbsX8reps, 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps, 45lbsX12reps
Rear Delt: 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps
Front Plate Raises: 5 sets / 15 reps / 35 lbs
Wednesday - I ran my mid-week long run, 10 miles in 1:37:47 with an average pace of 9:47 min/mile
Mile 1 - 10:57
Mile 2 - 10:19
Mile 3 - 10:08
Mile 4 - 9:55
Mile 5 - 10:00
Mile 6 - 9:38
Mile 7 - 9:46
Mile 8 - 9:16
Mile 9 - 9:30
Mile 10 - 8:17
Don't ask how I managed that final pace.
Thursday - I ran 5.3 miles this morning, in 51:23 with an average pace of 9:42 min/mile.
Then it was off to the gym for Back day, 51 minutes
Wide Grip Late Pull Down: 70lbsX12reps, 80lbsX10reps, 70lbsX12reps, 80lbsX10reps, 70lbsX12reps, 80lbsX10reps
Underhand Seated Row: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps
Torso Rotation: 70lbsX12reps, 75lbsX12reps, 80lbsX10reps
One Arm Dumbbell Row: 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 45lbsX10reps, 40lbsX12reps, 50lbsX8reps
Seated Cable Row: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps
Oh, did I mention that earlier this week I signed up for the Land Between the Lakes Marathon next March????
Thursday, August 20, 2015
Week Five - Days 1, 2, 3 and 4
Yeah.... I know, but in my defense things at work and home have been really hectic and stressful... I barely even want to get up in the morning to do anything :( I am lucky I've gotten this far with my workouts.
Monday - No run / Back Day at the Gym - 1 hour and 5 minutes
Wide Grip Lat Pull Down: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps
One Arm Dumbbell Row: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX12reps
Underhand Seated Row: 6 sets / 12 reps / 70 lbs
Torso Rotation: 80lbsX12reps, 85lbsX8reps, 80lbsX12reps, 85lbsX8reps
Parallel Lat Grip Pull Down: 115lbsX10reps, 110lbsX10reps, 115lbsX10reps, 110lbsX12reps
Seated Cable Row: 80lbsX8reps, 70lbsX10reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps
Tuesday - Run and Lifting
55 minutes of weight lifting
Standing Barbell Curls: 45lbsX15reps, 50lbsX8reps, 45lbsX12reps, 50lbsX10reps, 50lbsX10reps
Triceps Overhead: 22.5lbsX12reps, 25lbsX8reps, 22.5lbsX12reps, 25lbsX8reps, 22.5lbsX12reps
Concentration Dumbbell Curls: 22.5lbsX10reps, 25lbsX7reps, 22.5lbsX10reps, 25lbsX7reps, 22.5lbsX10reps
Loaded Plate Incline Chest Press: 90lbsX12reps, 100lbsX8reps, 90lbsX12reps, 100lbsX8reps, 100lbsX8reps
Triceps Dumbbell Kickbacks: 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps
Fly Delts: 80lbsX12reps, 85lbsX8reps, 80lbsX12reps, 85lbsX8reps, 75lbsX12reps
Then a 5 mile run at 9:56 min/mile pace, finishing in 49:42 - it was 70 degrees and 88% humidity
Mile 1 - 10:56
Mile 2 - 10:01
Mile 3 - 9:42
Mile 4 - 9:29
Mile 5 - 9:32
Wednesday - No Lifting - Mid-Long Run
This one almost didn't happen, I woke up that morning and as I was finishing up with my hair I began to hear thunder. I took the dogs out to use the restroom and that's when I saw lightning, and before Jetta even began thinking about pooping... it began to pour like a monsoon :/ so I couldn't even go to the gym because I knew I'd come home to poop in the living room.. and I couldn't leave her out in the kennel in that kind of weather :(
So that night my mom came out with my niece and nephew and watched Dorian while I went for my run. It was 75 degrees and 89% humidity, and 7 mph S winds. The final mile was ran in a monsoon, so it is the fastest mile of this run lol. I ran 10 miles in 1:36:01 with an average pace of 9:36 min/mile
Mile 1 - 10:06
Mile 2 - 9:42
Mile 3 - 9:42
Mile 4 - 9:36
Mile 5 - 9:42
Mile 6 - 9:40
Mile 7 - 9:30
Mile 8 - 9:35
Mile 9 - 9:21
Mile 10 - 9:05
Thursday - Shoulders/Delts and a Run
Headed to the gym for lifting, an hour of it to be exact.
Cable Face Pulls: 70lbsX15reps, 70lbsX15reps, 4 sets / 10 reps / 80 lbs
Dumbbell Lateral Raises: 15lbsX12reps, 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX8reps
Plate Loaded Overhead Press: 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps
Barbell Upright Row: 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps
Torso Rotation: 80lbsX12reps, 85lbsX8reps, 80lbsX12reps, 85lbsX8reps, 85lbsX8reps
Rear Delt: 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps
Then it was off to the riverfront for 5.3 miles, it was a gorgeous 61 degrees and only 88% humidity. Ran 5.3 miles in 52:10 with an average pace of 9:50 min/mile.
Mile 1 - 10:42
Mile 2 - 9:50
Mile 3 - 9:43
Mile 4 - 9:25
Mile 5 - 9:21
.3 - 10:26
Monday - No run / Back Day at the Gym - 1 hour and 5 minutes
Wide Grip Lat Pull Down: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps
One Arm Dumbbell Row: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX12reps
Underhand Seated Row: 6 sets / 12 reps / 70 lbs
Torso Rotation: 80lbsX12reps, 85lbsX8reps, 80lbsX12reps, 85lbsX8reps
Parallel Lat Grip Pull Down: 115lbsX10reps, 110lbsX10reps, 115lbsX10reps, 110lbsX12reps
Seated Cable Row: 80lbsX8reps, 70lbsX10reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps
Tuesday - Run and Lifting
55 minutes of weight lifting
Standing Barbell Curls: 45lbsX15reps, 50lbsX8reps, 45lbsX12reps, 50lbsX10reps, 50lbsX10reps
Triceps Overhead: 22.5lbsX12reps, 25lbsX8reps, 22.5lbsX12reps, 25lbsX8reps, 22.5lbsX12reps
Concentration Dumbbell Curls: 22.5lbsX10reps, 25lbsX7reps, 22.5lbsX10reps, 25lbsX7reps, 22.5lbsX10reps
Loaded Plate Incline Chest Press: 90lbsX12reps, 100lbsX8reps, 90lbsX12reps, 100lbsX8reps, 100lbsX8reps
Triceps Dumbbell Kickbacks: 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps
Fly Delts: 80lbsX12reps, 85lbsX8reps, 80lbsX12reps, 85lbsX8reps, 75lbsX12reps
Then a 5 mile run at 9:56 min/mile pace, finishing in 49:42 - it was 70 degrees and 88% humidity
Mile 1 - 10:56
Mile 2 - 10:01
Mile 3 - 9:42
Mile 4 - 9:29
Mile 5 - 9:32
Wednesday - No Lifting - Mid-Long Run
This one almost didn't happen, I woke up that morning and as I was finishing up with my hair I began to hear thunder. I took the dogs out to use the restroom and that's when I saw lightning, and before Jetta even began thinking about pooping... it began to pour like a monsoon :/ so I couldn't even go to the gym because I knew I'd come home to poop in the living room.. and I couldn't leave her out in the kennel in that kind of weather :(
So that night my mom came out with my niece and nephew and watched Dorian while I went for my run. It was 75 degrees and 89% humidity, and 7 mph S winds. The final mile was ran in a monsoon, so it is the fastest mile of this run lol. I ran 10 miles in 1:36:01 with an average pace of 9:36 min/mile
Mile 1 - 10:06
Mile 2 - 9:42
Mile 3 - 9:42
Mile 4 - 9:36
Mile 5 - 9:42
Mile 6 - 9:40
Mile 7 - 9:30
Mile 8 - 9:35
Mile 9 - 9:21
Mile 10 - 9:05
Thursday - Shoulders/Delts and a Run
Headed to the gym for lifting, an hour of it to be exact.
Cable Face Pulls: 70lbsX15reps, 70lbsX15reps, 4 sets / 10 reps / 80 lbs
Dumbbell Lateral Raises: 15lbsX12reps, 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX8reps
Plate Loaded Overhead Press: 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps
Barbell Upright Row: 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps, 45lbsX12reps, 50lbsX8reps
Torso Rotation: 80lbsX12reps, 85lbsX8reps, 80lbsX12reps, 85lbsX8reps, 85lbsX8reps
Rear Delt: 55lbsX12reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps
Then it was off to the riverfront for 5.3 miles, it was a gorgeous 61 degrees and only 88% humidity. Ran 5.3 miles in 52:10 with an average pace of 9:50 min/mile.
Mile 1 - 10:42
Mile 2 - 9:50
Mile 3 - 9:43
Mile 4 - 9:25
Mile 5 - 9:21
.3 - 10:26
Sunday, August 16, 2015
Week Four's Long Run
As usual, I am always in doubt when starting out these runs.... and I try my best not to even think about them at all. Any run that is over 15 miles is tough and intimidating to think about.
But after getting up at 4 AM, getting dressed and taking care of the dogs and getting my hydration pack ready - I set out for my first 18 miler of 2015, trying my hardest not to think too much about the miles ahead of me when all I really wanted to do was get back in bed.
A few days ago I saw this meme on Facebook and it is 100% true, the distance of a marathon itself is pretty daunting, but it's all that mileage during training that is the real challenge, the real test and an adventure in itself.
On to the run, it was 66 degrees and 94% humidity, I had quickly grabbed my sunglasses because it was already 5 AM by the time I got out the door and I knew I would need them ( so glad I grabbed them!). The sucky thing about wearing a hydration pack is you can't really get your shirt up to your face to wipe the sweat off..... it sucks damn it! The run started out slow, and as usual I had my route in mind (last weekend's 16 miler but with a couple turns near the end), but by mile 2 I changed it up a bit. I needed some different scenery rather than getting right back into the neighborhoods... or if you'd call these neighborhoods in the country/rural side.... I am not really sure.
I had quite a few more potty stops than last weekend but I didn't get sick to my stomach or anything so that is good. I had a close encounter with a stupid lab mix around mile 6 which probably cost my a minute on my time (stupid owners who can't keep their dogs contained).
Anyways, it was tough. But I finished... with a bit more left than planned... actually had to do a "cool down" run for .4 miles because I just wanted to get home damn it. I ran the 18 miles in 2:57:51, with an average pace of 9:53 min/mile. Not bad for my first 18 miler of this year, last year's first 18 miles took me 3 hours and 1 minute with an average pace of 10:03 min/mile with a temp of 73 degrees and 94% humidity... okay so not a whole lot of difference (oops)
Anyways, the elevation gain was 379 feet with a loss of 364 feet.
Laps/splits were:
Mile 1 - 11:11
Mile 2 - 10:17
Mile 3 - 10:06
Mile 4 - 10:11
Mile 5 - 10:31
Mile 6 - 10:01
Mile 7 - 10:34
Mile 8 - 9:59
Mile 9 - 10:02
Mile 10 - 9:29
Mile 11 - 9:41
Mile 12 - 9:35
Mile 13 - 9:26
Mile 14 - 9:16
Mile 15 - 9:32
Mile 16 - 9:35
Mile 17 - 9:21
Mile 18 - 9:01
So that finishes up Monumental Week 4, leaving me with 49.2 miles and 4 hours and 57 minutes of strength training, which doesn't include what I do at home (leg strengthening and ab/core) which would probably give me a total of 6 hours.
Only 8 more weeks until the Evansville Half Marathon, and just 13 weeks until the Indianapolis Monumental Marathon :)
But after getting up at 4 AM, getting dressed and taking care of the dogs and getting my hydration pack ready - I set out for my first 18 miler of 2015, trying my hardest not to think too much about the miles ahead of me when all I really wanted to do was get back in bed.
A few days ago I saw this meme on Facebook and it is 100% true, the distance of a marathon itself is pretty daunting, but it's all that mileage during training that is the real challenge, the real test and an adventure in itself.
On to the run, it was 66 degrees and 94% humidity, I had quickly grabbed my sunglasses because it was already 5 AM by the time I got out the door and I knew I would need them ( so glad I grabbed them!). The sucky thing about wearing a hydration pack is you can't really get your shirt up to your face to wipe the sweat off..... it sucks damn it! The run started out slow, and as usual I had my route in mind (last weekend's 16 miler but with a couple turns near the end), but by mile 2 I changed it up a bit. I needed some different scenery rather than getting right back into the neighborhoods... or if you'd call these neighborhoods in the country/rural side.... I am not really sure.
I had quite a few more potty stops than last weekend but I didn't get sick to my stomach or anything so that is good. I had a close encounter with a stupid lab mix around mile 6 which probably cost my a minute on my time (stupid owners who can't keep their dogs contained).
Anyways, it was tough. But I finished... with a bit more left than planned... actually had to do a "cool down" run for .4 miles because I just wanted to get home damn it. I ran the 18 miles in 2:57:51, with an average pace of 9:53 min/mile. Not bad for my first 18 miler of this year, last year's first 18 miles took me 3 hours and 1 minute with an average pace of 10:03 min/mile with a temp of 73 degrees and 94% humidity... okay so not a whole lot of difference (oops)
Anyways, the elevation gain was 379 feet with a loss of 364 feet.
Laps/splits were:
Mile 1 - 11:11
Mile 2 - 10:17
Mile 3 - 10:06
Mile 4 - 10:11
Mile 5 - 10:31
Mile 6 - 10:01
Mile 7 - 10:34
Mile 8 - 9:59
Mile 9 - 10:02
Mile 10 - 9:29
Mile 11 - 9:41
Mile 12 - 9:35
Mile 13 - 9:26
Mile 14 - 9:16
Mile 15 - 9:32
Mile 16 - 9:35
Mile 17 - 9:21
Mile 18 - 9:01
So that finishes up Monumental Week 4, leaving me with 49.2 miles and 4 hours and 57 minutes of strength training, which doesn't include what I do at home (leg strengthening and ab/core) which would probably give me a total of 6 hours.
Only 8 more weeks until the Evansville Half Marathon, and just 13 weeks until the Indianapolis Monumental Marathon :)
Week Four - Days 4, 5 and 6
I meant to post this yesterday, but got caught up in things so it didn't happen. Anyways, let's get to it.
Thursday -
Ran 5.4 miles with Rocky, it was only about 66 degrees but we took it slow, as in 57:22 with an average pace of 10:38 min/mile slow.
Then it was Back Day at the Gym - 1 hour total
One Arm Dumbbell Row: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps
Underhand Seated Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Wide Grip Lat Pull Down: 6 sets / 12 reps / 70 lbs
Torso Rotation: 80lbsX12reps, 85lbsX8reps, 80lbsX12reps, 85lbsX8reps
Seated Cable Row: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX10reps
Friday -
Another run with Rocky due to it being 66 degrees, and again it was slow. We ran 5.3 miles in 55:11 with an average pace of 10:24 min/mile.
Then off to the gym for Biceps, Triceps and Chest Day. One hour
Standing Barbell Curls: 50lbsX12reps, 45lbsX12reps, 50lbsX10reps, 45lbsX12reps, 50lbsX10reps
Overhead Triceps: 22.5lbsX12reps, 20lbsX12reps, 22.5lbsX12reps, 20lbsX12reps, 25lbsX8reps
Loaded Plate Incline Press: 90lbsX12reps, 100lbsX8reps, 90lbsX12reps, 100lbsX8reps, 90lbsX12reps
Concentration Dumbbell Curls: 22.5lbsX10reps, 25lbsX7reps, 22.5lbsX10reps, 25lbsX7reps, 22.5lbsX10reps
Triceps Dumbbell Kickbacks: 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX10reps
Fly Delt: 75lbsX12reps, 80lbsX8reps, 75lbsX12reps, 80lbsX8reps, 75lbsX12reps
Standing Triceps Cable Pull Down: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 70lbsX8reps
Saturday -
Woke up late, really wanted to take the dogs to the woods but I went to the gym instead. Figured I could take them afterwards.
54 minutes on Shoulders/Delts
Cable Face Pulls: 70lbsX15reps, 70lbsX15reps, 80lbsX10reps, 80lbsX10reps, 80lbsX12reps, 80lbsX12reps
Dumbbell Lateral Raises: 15lbsX10reps, 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX8reps
Plate Loaded Overhead Press: 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps
Barbell Upright Rows: 40lbsX12reps, 50lbsX8reps, 40lbsX12reps, 50lbsX8reps, 40lbsX12reps
Rear Delt: 55lbsX10reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps
The Finishers: 12.5lbsX12reps, 15lbsX7reps, 3 sets / 12 reps / 12.5 lbs
Later that morning I took Dorian for a run at the river front, I ran 4 miles in 39:05 with an average pace of 9:46 min/miles.
Thursday -
Ran 5.4 miles with Rocky, it was only about 66 degrees but we took it slow, as in 57:22 with an average pace of 10:38 min/mile slow.
Then it was Back Day at the Gym - 1 hour total
One Arm Dumbbell Row: 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps, 40lbsX12reps, 45lbsX8reps
Underhand Seated Row: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps
Wide Grip Lat Pull Down: 6 sets / 12 reps / 70 lbs
Torso Rotation: 80lbsX12reps, 85lbsX8reps, 80lbsX12reps, 85lbsX8reps
Seated Cable Row: 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX8reps, 70lbsX12reps, 80lbsX10reps
Friday -
Another run with Rocky due to it being 66 degrees, and again it was slow. We ran 5.3 miles in 55:11 with an average pace of 10:24 min/mile.
Then off to the gym for Biceps, Triceps and Chest Day. One hour
Standing Barbell Curls: 50lbsX12reps, 45lbsX12reps, 50lbsX10reps, 45lbsX12reps, 50lbsX10reps
Overhead Triceps: 22.5lbsX12reps, 20lbsX12reps, 22.5lbsX12reps, 20lbsX12reps, 25lbsX8reps
Loaded Plate Incline Press: 90lbsX12reps, 100lbsX8reps, 90lbsX12reps, 100lbsX8reps, 90lbsX12reps
Concentration Dumbbell Curls: 22.5lbsX10reps, 25lbsX7reps, 22.5lbsX10reps, 25lbsX7reps, 22.5lbsX10reps
Triceps Dumbbell Kickbacks: 20lbsX8reps, 17.5lbsX12reps, 20lbsX8reps, 17.5lbsX12reps, 20lbsX10reps
Fly Delt: 75lbsX12reps, 80lbsX8reps, 75lbsX12reps, 80lbsX8reps, 75lbsX12reps
Standing Triceps Cable Pull Down: 60lbsX12reps, 70lbsX8reps, 60lbsX12reps, 70lbsX8reps, 70lbsX8reps
Saturday -
Woke up late, really wanted to take the dogs to the woods but I went to the gym instead. Figured I could take them afterwards.
54 minutes on Shoulders/Delts
Cable Face Pulls: 70lbsX15reps, 70lbsX15reps, 80lbsX10reps, 80lbsX10reps, 80lbsX12reps, 80lbsX12reps
Dumbbell Lateral Raises: 15lbsX10reps, 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX8reps, 15lbsX12reps, 17.5lbsX8reps
Plate Loaded Overhead Press: 90lbsX8reps, 80lbsX12reps, 90lbsX8reps, 80lbsX12reps, 90lbsX8reps
Barbell Upright Rows: 40lbsX12reps, 50lbsX8reps, 40lbsX12reps, 50lbsX8reps, 40lbsX12reps
Rear Delt: 55lbsX10reps, 60lbsX8reps, 55lbsX12reps, 60lbsX8reps, 55lbsX12reps
The Finishers: 12.5lbsX12reps, 15lbsX7reps, 3 sets / 12 reps / 12.5 lbs
Later that morning I took Dorian for a run at the river front, I ran 4 miles in 39:05 with an average pace of 9:46 min/miles.
Wednesday, August 12, 2015
Week 4 - Day 3
Last night I took Dorian to the riverfront and ran 3 miles, giving me 6.1 miles for Tuesday. I also got this pic
This morning I got up at 3:40 AM, got dressed and took care of the canines. Then I headed out for the 10 miler, temperature was 68 degrees, humidity 83% so overall it wasn't bad. Surprisingly I didn't have to make a single pit stop, so that is great news.
I ran 10 miles in 1:40:36 with an average pace of 10:03 min/mile, elevation gain of 270 feet and a loss of 265 feet. The first 2-3 miles were pretty slow again, but overall it was a good run. Now that school is back in session I've got more to worry about than just regular vehicles..... school buses.
Laps/splits were:
Mile 1 - 10:57
Mile 2 - 10:21
Mile 3 - 10:01
Mile 4 - 10:04
Mile 5 - 9:56
Mile 6 - 9:47
Mile 7 - 10:00
Mile 8 - 10:00
Mile 9 - 9:54
Mile 10 - 9:34
I don't want to get my hopes up, but it looks like Mother Nature is finally letting off on the extreme heat and humidity. It'll be nice not to be running anymore of my long runs in extreme humid conditions.
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