Monthly Archives: August 2012

Chicago Marathon Training Week #5

1 Reply

I realize that numbers and miles and workouts can get a little boring, so sorry about that, but in case you’re interested—and since I committed to weekly reports—here’s last week’s training. It was a good one. The weekend runs were spent back in Florence, OR with my family at our Summerhouse.

M: Rest

T: 10.5 m run, 8:20 ish pace, I think?

W: 7 m run, 1 m warm up, 5 @ <7:45, 1 m cool down + BodyPump

T: 10 m run, 8:30 average pace

F: spin + lifting

S: 18.3 m run, 8:10 average pace

S: 6 m trail run

Total: 51.8 miles

Over 50 last week! I am really happy with this—particularly with how good I felt on each run. Sunday’s trail run was a bit stiff and I could definitely feel the long run fatigue from the day before, but otherwise it was pretty smooth sailing. I wanted to do a little surge up in mileage last week and cutback this upcoming week, so afterward I can make a solid push into my peak weeks.

Training program? No, failed at that one again. But, in following the 10% rule and integrating a LR and tempo run every week, plus strength work, I’m feeling confident in my preparation so far.

And speaking of failing…let’s talk about that long run pace up there shall we?

I don’t really have any excuse other than I wanted to finish it and I wanted to minimize my time spent in the increasing temperature of an 80 degree day. Yes, I am a Pacific Northwest climate baby.

And admittedly…although I was planning on a slow-and-steady long run, I was enjoying seeing some of the times I was seeing on my Garmin. To tell you the truth, I started to feel better when I was doing faster miles—more natural, more relaxed, and generally more efficient. I have said it before that I desperately need to slow down on my long runs…but honestly I don’t feel like I was trying to run as fast as I ended up.

Let me do a little long run recap, because we all know that’s the most interesting part of any running blog ever.

I ran the same course as last weekend, adding 2 miles at one point to bump it up to 18. The course is hilly, it’s interstate-y, and there are a lot of long, continual stretches where there’s not much to see but the road ahead and big tall trees. There is a lot more elevation changing than I’m used to…and although this is great training, it ultimately adds a whole new challenge to a run that is already very long.

Needless to say, it wasn’t until about mile 5 that I started getting in a groove. And right when I was all, “Okay Broker, let’s gut this thing out,” the little voice on my nano came on and maliciously whispered that my battery was low.

I nearly replied out loud, “Yea, I hate you too.”

Please note. I can run without music. I do not, however, enjoy not even having the option to listen to music, particularly on long runs. Particularly on long runs with long ascents that require a loud anthem to climb.

So I was all grumpy pants and cursing my iPod charging negligence. Whine, whine, whine. Then all of a sudden, amidst my huffing and puffing, I thought to myself, “Homie…you’re in your favorite place in the world, with your favorite people in the world, doing your favorite thing in the world. And you’re complaining….why?”

Thanks, self. And just like that, I subconsciously talked myself into enjoying my quiet early morning run along the 101. In an instant, my form straightened up, my pace felt more comfortable, and my spirits were lifted. This was also, as I would soon realize, the point where my pace was getting faster. After about a mile and a half of my mood turnaround, I looked at my watch and saw a 7:40 looking back…which I didn’t believe at first, because I felt the best I had all day.

For the rest of the run, I meandered around 8 minute miles, slower on the uphills, faster on the downhills, and somehow finished perhaps my fastest long run ever.

A change of attitude was all it took to take this run from mundane to great—which is, of course, a lesson about running that is true so much of the time.

More blueberry pancakes afterward, followed by a beach trip, river kayaking, a visit to the candy store, a booze cruise, a wonderful dinner, and so much laughing my stomach hurt multiple times. I absolutely love the time I get to spend with my family, and I feel so fortunate every time we get time together.

 Have a great Monday!

My New Favorite Workout

3 Replies

Big news in Robyn land, friends.

Yesterday, I decided to test my “my IT band is recovered” theory for realz and attempt to run without my precious strap.

time to say goodbye?

This strap was the only way I was able to run when I was in the thick of injury, and slowly but surely it has helped me get back into running business. So despite a few chaffing issues (never thought I’d need Body Glide on the back of my knee) and yet another piece of gear that gets covered in sweat, this strap has been my BFF for the past month and a half.

However, I knew that ultimately the goal was the cut the proverbial cord with my Velcro friend and get back to running au natural. I think that might actually mean running naked, but you get the idea.

And although I did become enamored with this dinky little gizmo’s ability to get me from 0 to running nearly 50 miles a week…I didn’t like feeling that I needed it. Sure, using the strap is about 1,000x better than not running at all, but I knew I’d never consider myself fully recovered until I could run sans strap.

As I’ve mentioned in pretty much every post for the past two weeks, I haven’t been having knee pain due to my IT band at all. Before, even with the strap I would experience some tightness inevitably—especially on longer runs. But recently I haven’t even been noticing it—which was both encouraging and a sign that it might be time to break up with my beloved friend.

So this morning, as I embarked on my tempo treadmill run, I started off bare-legged with my lonely strap sitting on the side. And then 7 miles went by, and I had no pain at all.

Hooray!

I had a feeling this would happen, I was just a little bit scared of going strapless and having all my IT band issues return. Alas, I had a feeling my ailments had mended—and it would seem that I might be out of the woods.

I will probably wear the strap for my next couple of longer runs, or maybe wear it half the time, just to be safe, but I think I’m nearly at the point where I can kiss my little IT band injury’s ass goodbye! Don’t let the door hit you on the way out.

And for the sake of safety, let’s all knock on some wood.

Now I’ll back up to the workout from yesterday, which is slowly becoming my favorite weekly workout. My favorite workouts are almost always my long runs—they are just normally the most gratifying—but recently I’ve been digging speed and strength more. So here’s what my workout looked like at 0500 yesterday morning, which is similar to the routine I’ve followed for the past month or so.

7 miles on the treadmill: 1 mile warm up, 5 miles @ half-marathon goal pace, and 1 cool down mile.

I have been on the t(d)readmill for the past two weeks for my tempo runs, and I have to admit I don’t hate it. I love being outside, but the treadmill forces me to stay at a consistent pace, and I like the subtle, incremental increases. Also, I can watch Gossip Girl reruns while pounding out my miles, which obviously is the best kind of brain fuel when you first wake up. The real reason I’ve been treadmilling is because the strength class I do after running fills up super fast and you need to be there early to get a spot/set up your station. It’s just more convenient. Plus…Chuck and Blair. SCREW SERENA!

Anyway I felt great on this run. No strap (obvs) and I was able to hold a 7:40 (my ambitious HM goal pace) without too much trouble. I also was able to check my reflection in the window to watch my form, and the lesson I need to cram into my brain is to LOWER MY ARMS. This is my worst running form habit, and I know that lowering them will help preserve energy.

exhibit A: channeling my inner t-rex

After I sweat it out on the running machine, I headed to the strength class which is slowly becoming my favorite thing at my gym. It’s technically called Maximum Sculpt, although it’s essentially classic Body Pump, and the woman who teaches it is an Ironman who is perhaps the nicest person in the world. I want to be her/have her as my life and fitness coach.

The reason I love this class is because it is SO different than most of my weekly workouts. It’s got a pretty quick pace to it, but it’s all about strengthening all major muscle groups with weights exercises, balancing, planking, squatting, etc. etc. It is the exact opposite from a 7 mile tempo run, which is why I love pairing them together. It’s two great workouts in one, and I feel like I can give my all to each without taking away from the other. Granted, I’m starving/thirsty all day—but that’s manageable. I like the high intensity of this combo workout, and because it’s in the middle of the week it’s far enough away from long runs and I can stack easier, shorter runs on either side.

I love new things, and I love that a revamped exercise schedule can totally rejuvenate your mind and body.

What’s your favorite weekly workout? Has it changed over the years?

Mulan music, weekend things, and GOTR love

3 Replies

Why have I not used “I’ll Make a Man Out of You” as my pump up song for every race I’ve ever done EVER???

This is such a no brainer, and when it came on my Pandora station mid-shower yesterday, I decided that it will now be my pre-race anthem forever.

Sure, the title/lyrics of the song are a bit sexist—and by a bit I mean a lot—but in the end, Mulan proves that being a WOMAN is not only good enough—it’s better. So take that.

{Glee Cast radio was the station, in case you’re wondering how you too can hear such an epic song}

Ready for the most random post of your life?

Okay, good.

I just have too many things I want to talk about, but none of them are really worthy of a singular post. Is anything I write really worthy of publication though? Whatever, you’re here…right?

Cool. So, to start out, I want to give some snapshots of last weekend, as it was spent in my most favorite place on Earth with some of my most favorite people on Earth. And I say “some of” because Kate Winslet, Kara Goucher, and T. Swift all couldn’t make it. Next time, girls.

[An aside…I’m obsessed with Kara Goucher. I love Shalane and Desi too, but there’s something about Kara that I just adore. It’s probably the fact that her son Colt is the cutest thing in the world (and he’s probably already faster than me), and Kara’s a runner who isn’t afraid to show her vulnerability. You go KG. And on that note… Runner’s World, why the f didn’t you send me the cover with Kara on it this month? I didn’t want semi-creepy-looking-though-still-fast-as-shit Ryan Hall, which you decided to send me instead.]

Where were we? Oh yes…my weekend.

My brother Scott, my cousin Lily, BF, and myself

In a nutshell, I jammed as much as I could into the 36 hours I spent with my family at our summer house. Some highlights include:

–A trail run with BF. We tackled 6.5 miles and some serious rolling hills of a gorgeous forest trail. It’s my favorite trail run in the world, mind you, which admittedly isn’t saying much—because I think I’ve run about 3 different trails in my life. Still, it’s spectacular and it’s actually the trail that inspired me to run outside more years ago. And I’m still tallying…but the mosquito bite count for this run alone is at about 2,500 right now.

No, you’re right, this is not a picture applicable to trail running.

– Swimming with my Granddad. If there was a lifetime fitness award, it would go to my Granddad. He has been a consistent exerciser his entire life, and even now at the age of 79—he still manages to get out there. Since the only swimming he can do at our summer house is on the lake (aka, open water) I joined him to both try out my own open water abilities and play lifeguard.

Waving from the raft!

I also remembered that I’m terrified of swimming in open water and should probably practice that.

–Beach sunset followed by ice cream. Do I really need to explain this one? Here are some photos to prove myself:

Oregon coast love ❤

–16 mile long run followed by blueberry pancakes. Emphasis here on the blueberry pancakes…I credit them with my willingness to get the run over with. I’m convinced if you imagine delicious post-run food awaiting you the second you’re done, you’ll actually run faster.

This would, however, not work with imagining a Whey 1000 Maxx Green Soy TurboCharged 50mg protein smoothie. At least…not for me. No. Long run refueling needs to be solid, real food…and while I personally kind of suck at making pancakes, my Uncle Dave is a pro and it was his promise of hot cakes that got me through the hills on Sunday morning. And sorry, there is no photo available as I was too focused on expediting consumption instead of developing my food blogger resume.

This is how close people will get to you for post run photos. It’s okay Uncle Dave, your pancakes make up for it.

Oh yea, back to the whole long run highlight.

I tend to go on food digressions, in case that’s news to you.

Anyway, I ran long, which I was happy about, and it wasn’t too tedious, although the terrain was never really flat the entire time.

Talk about a hilly course. There really wasn’t an alternative though, and in the grand scheme of things—testing my flatlander legs out on some real elevation changes will benefit me in the long run…long run meaning Chicago, which is all flat. I can actually draw their elevation chart for you:

start_______________________________________________________finish

-Wakeboarding. On Friday I said that I needed to redeem myself for my massive face injury that occurred the last time I wakeboarded. And although I was a bit nervous at first, I eventually got into my groove and claimed my redemption over that little board.

Look ma, I still have both my cheeks!

Impressed with how much I was able to accomplish in 36 short hours? Yes me too…BUT when I need to capitalize on time, I make it happen. And the good news is I’ll be heading back this weekend for more lake fun, family fun, and pancake fun.

Although round two of a 6 hour car ride there and back isn’t exactly awesome…

Good thing I capture the on-goings of these road trips:

This is me, in the car. No I will not photograph my ice cream, but I will document the most boring moments of my life for you to see.

To finish up this random post, let me show you what was waiting for me when I returned home Sunday night.

I was giddy with excitement and totally unsuspecting that GOTR would send such wonderful goodies!! I’m actually not sure if the top they sent is supposed to be worn for the actual race, so that’s yet to be determined, but you can bet your britches that I’ll be using every last thing they sent.

What are britches? Are they pants? Underwear? Can someone tell me why I use outdated expressions that I don’t even understand?

A big THANK YOU to GOTR for showing me, and all other Solemates, so much love. It makes me feel even better about raising money for them.

SPEAKING OF WHICH, what a wonderful transition for me to probe you to donate!!!

If you want to learn about my fundraising efforts for Girls on the Run while training for the Chicago Marathon, check out my page here.

If you feel inspired to donate, I will love you forever, as will thousands of excited little girls all around the country.

So, if this were a school essay and it had come time to write a conclusion, I would now realize that this post was about 10,000 different things, and I was probably going to get a D on my essay.

But this isn’t school, it’s blogging—my blog to be exact—and in this world, I think the more haphazard, the better.

I also don’t know why I am continually justifying my lack of continuity today. I don’t care, you don’t care, I’m done.

Oh, and as for the CIM decision…not telling, YET.

Do you have a pre-race pump up song?

What’s your favorite post long run breakfast?

I love a huge bowl of oatmeal 

Is there an age that’s too old to have Glee and Disney music on your iPod?

If your answer is anything but, “NO! NEVER!” kindly get off my blog.