Sunday, August 9, 2015

Marathon training week 3: KIckstart My Heart

Maybe you all read about my mini-health scare--if not you can read it here. After I got the all clear on Monday, I resumed my training with newfound vigor. I'm back, baby!

Monday: I had a 6 miler at race pace on the plan. I won't lie to you, this one was really tough. I ran on Saturday and Sunday, and this was my 3rd day in a row. I don't normally do that, but with work and CrossFit, I've had to make some adjustments. I was still really tired from that tough long run the day before. But the yoga and foam rolling I had done really helped a lot, and I was pleased with the pacing for this one on tired legs. My plantar fasciitis started to act up though. Sheesh.


Tuesday: I worked out with Becky at CrossFit. She had me do another MetCon session. This one was really fun. There was a 10 minute circuit of the slide board, pistol squats, and burpees. I had never done the slide board before, and that was a blast. I could have done that one all day! Then another circuit for 10 minutes. I had to run around the parking lot carrying a 20# medicine ball, then dumbbell snatches, and hanging knee raises (from a high bar). She wanted me to do hanging leg lifts, but my legs just don't go that way.

This is the slide board.
Wednesday: The goal pose for this class was Hanuman aka the splits aka monkey pose. We did preparatory poses throughout the class to open our hips and hamstrings. I really felt Tuesday's workout for most of the class. Forward bends were painful. I was rewarded at the end of class by doing supported Hanuman and was able to hold it while raising my hands in the air.  Of course, there was a pretzelly person in the front row who could go all the way to the floor. Not me, not in this lifetime. But I did get my hamstrings to open up. It's all good...

This is the goal. source: aboutyoga.in


Thursday: More speedwork aka mile splits x 5. Again, I was shooting for sub-8 minute miles for each mile split, and after all that great hamstring work yesterday, I got what I was looking for! Splits: 7:53, 7:56, 7:56, 7:58, 7:58.


After that I went back to see Becky for workout #2. She had me push the prowler, which is 65# with 70# plates added on, around the entire building. That was tough. I had to stop to catch my breath a few times. At one point I apologized, and she told me to do 5 punishment burpees. Apparently, apologizing at CrossFit is a bad thing. Becky did tell me that she wouldn't have been able to do it without stopping to catch her breath either. After I finished the prowler with a few more stops but no apologizing, I did tire flips with the tractor tire, knee ups, and then another round with the prowler, only this time with 50#. That was relatively easier. I went home and took shower #2. Holy. Moley.

Pushing the prowler

Punishment burpees.

Friday: Rest, glorious rest. And I found out won the lottery! Well, the Big Sur Marathon lottery! I'm in, baby! Only a runner would be excited about winning a lottery where she had to pay for her prize! This is a bucket list item for me. I have wanted to run this one before I ever ran a marathon. I also get to meet my friends Kristina from Live Laugh Love Run and Teresa, who I met on Facebook as well. I was seriously over the moon about this. I paid my entry fee to secure my entry. And now I have to put that on the back burner this while I focus on the task at hand, that Chicago marathon. But just a little sneak peak at what's to come...

I don't care how long it takes me....
Saturday: I was up before the sun to get my run in this morning. I had a 5 mile marathon paced run on the plan. I also had a full day conference that started at 8. The struggle was real. But I got it done and I was so glad I did. The sunrise was beautiful. The conference was long. But I needed the continuing education credits to keep my license. That job pays the bills. I may even have learned a few things...


Sunday: I had a bike ride on the plan. Becky never specifies anything about the bike rides. What I do with these is up to me. I like to ride about 2 hours; I feel like the bike isn't as hard as the run and 2 hours at about 15mph gives me a great endurance workout. I was really glad to have a bike ride this week. The last couple of weeks of training have been intense, and I've felt it! Not only did I get to give my feet a break--#$%& plantar fasciitis--but also my tummy, which has been giving me grief. Let's just say that I've been stopping...a lot...these days. Hopefully a couple days off the road will give everything time to calm down. 

A very humid, overcast morning. My glasses kept fogging up. No wind. Perfect conditions. 30.70 miles, 2:01:48. 
Anyways, I rode 30+ miles on this ride. The route I chose is a really pretty ride, for the most part. I ride past Arlington International Race Course, and early in the morning, I get to see the riders warming up those beautiful thoroughbreds. I never get tired of that. My route takes me through 5 suburbs, past 2 "super" churches, a very large community college, through 2 forest preserves, among other things. Most of the route is on paved bike paths, but there is some road riding. I have to cross train tracks too, which is kind of painful on my skinny tired bike! Even though it is very congested in the suburbs where I live, it's nice to find these little oases of nature. I grew up in the country, and riding takes me back to my childhood. Isn't it funny how the sounds and smells of nature can do that? 

This bike ride was a wonderful end to an amazing week of training. I'm feeling very pleased and very grateful to my coach. What a great way to train for a marathon! I was so happy with my progress this week. I hit my goals with my speedwork. Pushed through those 2 tough workouts with Becky. On Thursday, she told me how well I am doing, especially in the mental toughness department. That was huge to hear from her. What a difference this training has made for me!

Coming up:
Monday: rest
Tuesday: 8 miles at MP
Wednesday: yoga
Thursday: mile repeats x 5 and CrossFit
Friday: rest
Saturday: 5 miles at MP
Sunday: 12 miles

This week's song really pushed me during that tough speedwork session on Thursday! Back to the 80s for this one: 


How did your training go this week? Got any songs for me?

So there's a new linkup in town...Tricia from MissSissippiPiddlin' and Holly from HoHo Runs are hosting a weekend recap linkup! Be sure to linkup with them and check out all the other blogs!

89 comments :

  1. Nice week of workouts, makes me tired to read :) !!!

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    1. This was a great week! And yes, I'm a little tired...

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  2. Big Sur Marathon!!! I'm totally jealous!! And those cross fit pics of you pushing those weights are amazing!! You are more than back:)

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  3. Great week Wendy! Big Sur will be fabulous. Live and learn about apologizing at Cross Fit! Yow. I probably would have been better off with a bike ride today. OMG. Just OMG. Thanks in advance for joining our link. I REALLY appreciate it.

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    1. Loved, loved, loved my bike ride today. All the runners I passed were dying out there in that humidity!

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  4. Congrats on getting into Big Sur! I have a friend here who got in also. What an amazing experience that will be!!

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  5. Hope your plantar fasciitis clears up soon! It's a bear, as I'm sure you know. And hooray for supported haumanasana! That's a tough one, especially for runners. I feel like every time I get close I take two steps back because some hard run makes my hammies tighten up a little more. Keep reminding myself it's all about the journey. Enjoy the rest of your weekend, Wendy! :)

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    1. I knew you'd like my supported hanumanasana! So hard for me, but so rewarding to even get that far!

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  6. The slide board looks really cool. I definitely could not do splits. My hips have never been that flexible. Even less so in the years since I've started running and cycling. Good for you mixing it up! And SO AWESOME about Big Sur. If I ever get the marathon bug again that one is definitely on my list.

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    1. Becky couldn't believe that I had never done the slide board before. I blame her... :)

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  7. Congrats on winning the Big Sur lottery! What a race that will be. We drove through there on a vaycay a few years ago and obviously it was one of the most beautiful drives ever! Great mile repeats! Very solid week of training. I remember pushing a prowler once. I forget where I was but it was hard!

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    1. I am excited about Big Sur! My husband and I went there for our honeymoon 27 years ago! Yikes! so it will be fun to got back.

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  8. great job with the workouts and writing about it! My marathon training starts today, but I dont think I'm quite as disciplined. way to go :)

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    1. I'm scared of the marathon and I want this one to go as well as last year. Fear is a great motivator!

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  9. Awesome job!!!! I feel like such a slacker with no "plan" at the moment (even though I am staying active). My struggle is real, too LOL (cue the violins)

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    1. Nope, I get it, it's hard not to have a plan. I always feel so aimless!

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  10. Congrats on getting into Big Sur! I'm sure that it'll be an unforgettable experience!

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  11. Your workouts with Betty are intense! I need to tell my trainer to step it up! :)

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  12. congrats on getting selected for Big Sur. I have heard so many amazing things about that race!

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  13. Big Sur! That's awesome - congrats!
    I love slide board and prowler! If I could add more equipment in my home gym, it would be those! :)

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    1. Seriously fun stuff! I like flipping the tire too!

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  14. It is positively energizing to read your weekly recaps. You are one of the strongest women I "know." I don't know from where you pull your reserves of power. Awesome.
    I am so incredibly excited for you to be meeting Kristina. She is awesome, too. Powerful and strong, And kind. So many wonderful folks populate our sport.
    And I love your blue "Run Like a Mother" shirt. I have the pink one, "Another Mother Runner." I also have the BAMR sticker on my car, but haven't worked up the nerve to have the motto emblazoned on my chest. Yet. (These shirts are beautiful made; too bad they don't carry them any more).
    Enjoy your rest day today, and good luck with your training this week. No more punishment burpees! Sending positive vibes from the East Coast.

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    1. We are so lucky to have such an amazing, supportive community! Thanks for following along!

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  15. Glad to hear you got the all clear!! Health scares can be scary for sure. Looks like an intense but really great weekend of marathon training!! Wow!

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    1. It was intense but it was fun! And that's how it should be!

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  16. Wow! what a week! Princess warrior! Those cross fit workouts are unbelievable! I am happy for you that the health scare is over and you are back to doing what you love! Congrats on Big Sur- I know you are pumped!

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    1. I love my training plan! Last year was just as much fun. Tough, but I always leave with a smile on my face.

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  17. You had a great training week! As I said before I would have busted my butt on the slide I think but what a workout for your quads,and thighs huh! Hanging dead lifts? What?? I'm going to have to look that one up! It's no wonder you do so great in your running. You have a wide variety of workouts and I truly can't wait to see what your doing next! Strong IS the new sexy and lady you got it! Big Sur! OMG, can I just say it again OMG! I am so putting this on my bucket list! I will live through you doing this one for sure! The views just look so amazing and the visitors guide is just full of awesome things to do. Your going to need a week just to see a smigin of it! I saw your picture earlier on Instagram of your bike ride and it inspired me to get on my bike. I just rode around the campground but still it was something! We appreciate you participating in the link up and also for the tweets and re-tweets on Twitter! Enjoy your rest day today and have a great week!

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    1. I'm so glad you took up the reins for the Weekly Recap! And thanks for all the love and support. It takes a village to train a marathoner, right?

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  18. Congrats on Big Sur! That is awesome to have that to look forward to.
    I love reading about your Cross-fit stuff, it always makes me want to try :) I can go run around with a medicine ball next time I am at the gym.
    I am going to go back and read about your health scare, I am glad everything turned out okay.
    I have been trying to bike more too, I am going to believe it will help me with endurance :)

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    1. My trainer puts a bike ride in for a long run every 3 weeks. Last year, I was like, what? But endurance is endurance, and it sure is easier on my feet!

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  19. You continue to amaze me with your dedication and hard work! That sliding board looks awesome! Annnnd congrats on Big Sur!!!! I haven't run there, but I was there for a wedding last summer and it is absolutely beautiful!

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    1. We went to that part of California for our honeymoon and haven't been back. So now we have the perfect excuse! I'm really excited!

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  20. Another great week, my friend! I'm over the moon for you re: Big Sur. That will be epic.

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    1. Can you even believe it? I can't wait to hear about China...

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  21. Crossfit looks like a killer. I've never tried it. Thinking about giving it a try this winter. Great week!

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    1. I've had amazing results. Truly for me, it has been the fountain of youth.

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  22. Whoa, I'm impressed you were able to pull off that pace the day after a long run! Good for you!!

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    1. That was a hard run, but that's why she makes me do those. Mental toughness...something that has been a work in progress for me.

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  23. Great week! PF is a nasty mother, but you will get through it. You are kicking all kinds of butt out there and you should be proud!

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    1. And OMG yay for Big Sur! It looks amazing!

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    2. I've been wearing my Feetures PF compression sleeve religiously. It looks great with my dresses at work...lol...

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  24. Glad you got the all clear! Love those sled pushes ;)

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  25. CONGRATULATIONS on getting into Big Sur!!! That is a bucket list race for me, too. You must be so excited!!!

    WAY TO GO on another amazing training week!!! You look so bad-ass with that prowler and all those weights. Way to push through (literally!)

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    1. I am so excited about Big Sur! Chicago? What Chicago? lol

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  26. Wow--I am so happy for you! Big Sur is amazing. You will love it.

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  27. Big Sur should be awesome! Such a pretty race. Now take care of those feet. I dealt with plantar fasciitis for a long time. Not fun (I eventually had to have cortisone shots in BOTH feet!).

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    1. This isn't my first rodeo with PF! I finally ended up with shockwave treatments to break up the scar tissue in the heel. I'm hoping not to go there...

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  28. Congrats on getting into Big Sur!! Photos from that race never cease to amaze me with how beautiful it is! Great week of training - I hope your foot feels better thought!

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  29. I just read about your health scare and I was so relieved about the happy ending. Big hug!
    Congrats on winning the lottery for Big Sur, I remember you mentioning this marathon in your previous posts. I'm happy for you!

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  30. You're killing it, as usual!

    I could do a split when I was a kid - not anymore! We didn't call it yoga back then. :)

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  31. Congrats on Big Sur! Life moment for sure. And likely the last life moment, as you die at the top (particularly as we are Chicagoans). Love the slide board, but I've not done it in years! I'm pretty sure I would kill myself on it now!

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    1. If I didn't kill myself on the slide board, you wouldn't! Once I got some momentum, it was all good!

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  32. YOU are a beast, woman! I am so glad you are going to Big Sur! Such a beautiful course!

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  33. I'm glad you are feeling better. I have 6 sliders from when I taught that class years ago. I might do a video on it tomorrow.

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  34. Great week! And congrats on getting in to Big Sur!!

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  35. LOL not Motley Crue! Your split times are AWESOME!! I so want that for myself. And you are a beast with the crossfit and your running. LOVE IT!

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    1. I make no excuses for the music I listen to on the run! :)

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  36. Congrats on getting into Big Sur!! I've added that race to my bucket list! Great training week for you! You do some awesome workouts at crossfit! The prowler looks tough!

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    1. The crossfit workouts have been great for my running!

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  37. Congrats on getting into Big Sur!

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  38. Congrats on getting in to Big Sur. I have always been interested in that race... but heard it is crazy hard... but beautiful! :)

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    1. I have heard the same thing, but this is all about the journey...I'm doing it with a friend and we plan on enjoying ourselves! As much as you can, running a hilly marathon, anyways!

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  39. Sounds like an awesome training week! I really would love to do crossfit..blahh.I forget if I already wrote this in a comment before, but could you share some crossfit type workouts that one could do on their own in the gym?
    Also, I wish I could do splits too! I need to do more yoga period. Doing a split and "dancer pose" are my ultimate yoga goals.

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    1. Maybe I'll do that in an upcoming post?! Or maybe Becky will guest post? Hmmm...wheels are turning...

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  40. I've always wanted to try a slide board. So glad you're all cleared and back!

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  41. Girl....so many great things in here!! You are kicking some serious ASS and you are so inspiring to me and definitely keep me motivated!! Look how strong you look pushing that prowler, get it girl!! Congrats on Big Sur!! I almost threw my name in the lottery and then remembered that after MCM I will have run 3 marathons in a year and that I need a little break. I think I'll throw my name in for next year. Probably the smart thing to do :) That slide board looks so fun too!!

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    1. I'm trying to stick to one marathon per year, which means no fall marathon next year. But never say never, right?

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  42. Awesome! I got into Big Sur too, so excited!

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  43. Wow, another great week for you. I thought I was tired from mine but yours are even more intense!!!

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