Monday, March 25, 2019

Cap City Half : Week Five HALFWAY!

All of a sudden, it's the halfway point of training!  I can't believe it, but it's been going really well so far.  I've cut back on running miles compared to other cycles, but I've also added a lot more cross training.  I think it's really helping, and I'm feeling stronger than ever!

Here's how my week of training went-

Monday

Rest Day
Planned on running and /or going to Beat, but I started feeling really sick when I got home.  A bug was going around at work, so I decided to just get in some extra rest.


Tuesday

3 miles
Felt much better when I woke up, so after work I headed to the park to run and walk with Selma and Dan!  It was a beautiful, sunny day and the park was filled with dogs.  We stayed mostly on trails, which was great.


Wednesday

7 miles
Speed workout for the week was 8 x 800 at half marathon pace.  Jessie and I met after work at a local track to get it done.  Our watches were both really off from eachother and from the track (which was hard to be consistent- lots of walkers and kids on the inner lanes so we kept zig-zagging all over).  All of our splits ended up being faster than planned- they all stayed under 4:00 while our goal was 4:10.  For the final one, I decided to go all out and ended up in 3:30!  Yay!


Thursday

Rest Day!


Friday

2 mile walk
Took Selma for a walk outside.  It was snowing but that's just spring in Pittsburgh!


Saturday

9 miles
I met up with Jessie and Steff for my long run this week!  It was chilly and windy and hard, so I was really happy to be there with friends and not alone.  I ran the last mile alone since I parked away from them, and just pushed it for a fast finish.


Sunday

Hot Yoga / 1.25 hours
Morning yoga at Stray Dog.  The practice was really great with lots of leg stretches, and the room wasn't too warm.  Perfect way to kick off Sunday!

Monday, March 18, 2019

Cap City Half : Week Four

Happy Monday!  I hope you all had a great weekend, and got to enjoy St Patrick's Day!  I definitely did, and also had a great week of training.  Here's how week four went- only six more weeks of training to go!

Monday

1 mile / 9:35
I had a busy day, but Dan and I managed to squeeze in a short run together.  It was windy and cold so neither one of us really wanted to run, but we got it done!


Tuesday

7 miles / 8:54 pace
Speed work day, a little earlier this week!  In the Kara Goucher plan, this is always one of my love it/hate it workouts.  It's called ice cream sandwich, and the goal is 2 miles at 15 seconds over race pace, 6 hill repeats, then another 2 miles at 15 seconds over race pace.  Since my goal pace is 8:20, I was planning on sticking around 8:35 pace.  Well, that immediately went out the window because I felt GREAT, and the weather was perfect!  My average paces ended up being 8:12 for the first two and 7:53 for the second two.  The hills were actually a great break and challenge in the middle of the run, but everything just flowed perfectly for this run.

Beat Fitness / 1 hour
Apparently I like doing a strength workout after my speed workout!  I actually felt really good for this workout, and just took it easy on leg exercises.  We did 5 different stations, and spent 7:30 at each one.  The exercises we did were- split leg dumbbell row, banded monster squats, front barbell squat, TRX pull-up, diagonal plank, bear crawl, rower, BOSU ball down/up, leg raise/v-up, hamstring plank curl.  We also ended with a tabata of burpees, star jumps, and crab walks. Great workout!


Wednesday

Rest Day


Thursday

3 mile walk
It was a beautiful, warm day out, so I had to take Selma for a walk outside before my watercolor class.


Friday

Beat Fitness / 1 hour
It was a very special class because Dan came with me!  We were the only two in class and it was a lot of fun.  Great workout with a really intense burn out at the end (squat jumps, lateral planks, jumping jacks).

Saturday

8 miles / 9:20 pace
I met up a little later in the morning for a long run with Jessie, and we did a great job!  Our pace was really consistent the entire time, then we decided to have a fast finish and ended our last mile in 8:09.  Really great run over all!


Sunday

3 mile walk
Recovery walk with Selma at the park.  The weather was great and it was sunny out, so it was a great way to end the week.

Monday, March 11, 2019

Cap City Half : Week Three

Hard to believe, but I'm now three weeks in to training for my next half marathon!  This was one of my most fun and diverse weeks of workouts that I ever had- it definitely wasn't a high mileage week, but I tried out so many different workouts and it was so great!  We also were blessed with some amazing temperatures, and I hope that means spring will be making its debut soon.  Here's how my week went!

Monday

5 miles / 9:35 pace
Cold run, but the sky looked incredible and there was a bit of sun!  I did a few loops around the pool by my house and got back to my car at around 4.65 miles, so of course I had to keep going to get to 5 of course!


Tuesday

Rest Day!


Wednesday

5 miles / 8:49 pace
I worked from home, so I was able to get in my workout during lunch.  The goal for this week's speed work was tempo- 3 miles at 8:40 sandwiched between a warm up and cool down.  It was a really chilly day and I just wanted to finish quickly, so I ended up a little faster- 8:21, 8:05, 8:00.  I felt so good the entire run though and was feeling smooth!

Beat Fitness / 1 hour
My favorite ClassPass studio just released a Groupon (3 months unlimited classes for $109) so I jumped on it and will put my ClassPass membership on hold for the next few months.  Today's class was pretty good- only four stations and a longer time at each one (2 rounds of 4:45 each).  The exercises were all over the place- Russian twists, bird dog, kettlebell snatch, twists, rotating dumbbell row, kettlebell swings, deadlift, and TRX pullups.  It was challenging but the time went by so quickly!


Thursday

Rest Day for Watercolor class!


Friday

Beat Fitness / 1 hour
Another great class.  The format was the same as Wednesday's class, but the moves were different- step ups, dumbbell bench press, side / curtsy sandbag lunge, bar press, air jordan, true form run, BOSU ball supermans, and club lunges.  Class ended a little early, so Brian had us do a 3 minute tabata of 30 second burpee/15 second mountain climber.  That part of class was SO hard and I left really sweaty.


Saturday

Cross Country Ski / 3 hours
I set out for the mountains early in the morning with Alexa and her boyfriend, and Dan!  We all rented skis, then went to Kooser State Park for some glorious ski conditions.  I had a ton of fun and was able to use some of the lessons that I learned from my first trip to do even better this time.  I even went down a few (tiny, but still hilly) downhills.  It was absolutely perfect!  We also ended the day by visiting two breweries (Helltown and Strange Roots) so it really was the best day.


Sunday

8 miles / 9:37 pace
I met up with Jessie and Steff for this run at North Park, nice and early on Daylight Savings (bad choice!).  It was a beautiful day out, and it felt great to not have to bundle up to run!  Steff had 12 miles to do, so Jessie and I tagged along for the first 8.  Her plan was to run the first 4 miles, then keep speeding up every 2 miles.  We nailed our paces for the first two sets- 9:21, 9:07, 8:55, 8:46, and it made time go by really quickly to break it down into parts instead of just thinking of all 8 miles.


Hot Yoga / 1 hour
I wanted to sign up for a hot yoga class since I had a lot of hard workouts the past few days, and I usually find it to be relaxing and restorative.  That was NOT the case with this one at Stray Dog Yoga- the class felt super hot and sweat was just rolling off everyone the entire class (gross but true!).  While it wasn't the relaxing experience I was looking for, I still really enjoyed it and got a few good stretches and inversions in!  Great way to end a fun week of workouts.


What's your favorite kind of workout?
What's the weather like where you are?

Monday, March 4, 2019

Cap City Half : Week Two

I might sound like a broken record at this point, but hello from snowy Pittsburgh!  We got another 6 inches of snow last, so it looks like this upcoming week will be interesting in terms of training.  On a plus, last week was a great week and I crushed a few key workouts.  Here's how it went!


Monday

3.6 miles / 9:43
Nice  and easy loop around my neighborhood as usual!  It was chilly but sunny out, so it actually felt really nice.  There were a lot of people out enjoying the sun as well.

Tuesday

Rest Day!
I was originally planning on going to Beat Fitness, but Dan sent me a text and said he wanted to hang out.  So, we went to happy hour at BJ's and watched Free Solo instead!

Wednesday

5.4 miles / 9:08 pace
First official speed workout complete!  I met up with Jessie for the run after work, and Dan even joined us for the warmup.  We did 1 mile warmup, followed by 3x1 mile with a 20 second jog in between miles and a mile cool down.  The goal was to be between 8:30 and 8:40 per mile (which is 10 to 20 seconds slower than race pace), and we ended up crushing it.  Our miles came in 8:23, 8:24, 8:21.  We both felt great and had to hold back the entire time!


Thursday

Rest Day!
Thursday is my watercolor painting class at the local community college, so I just came home, ate something quickly, and got going to class.


Friday

3 miles walk
Took Selma to the park for a little hike/walk/run!  We had a great time :)  When I got home I did a yoga video and some core.


Saturday

9 miles / 10:00 pace
I ran with my girls at the Pro Bike and Run group run!  We had a great route that started in Southside, and went through Oakland and Squirrel Hill.  It covered routes that I used to take when I lived there, so it was nostalgic to run around there again!


Sunday

Hot Yoga  / 1.25 hour
I tried out Amazing Yoga for an early morning vinyasa.  It was a really hard class, plus it was heated to 90 degrees, so I was really struggling!  I made it through though, and was proud of myself at the end.

2.5 mile run / 9:40 pace
Dan and I went for a run together, and I tried out a new pair of shoes (Sauchony Triumph- love!).  It was snowing / sleeting the whole time but I was having a great time.  Plus, we ended the run with beers at OTB with friends, so overall it was a fun way to spend the afternoon.