The Road to 26.2: Week 13

I have no excuses for not posting this training recap earlier in the week.  Best intentions and all, but it just didn't happen.  If only there were 26 hours in a day!  Week 13 didn't include any 26 hour days, though it did feature one 23 hour day (thanks, daylight savings!).  My week of training looked like this:

Monday (3/2):  Pilates.
Still fighting a head full of snot and trying to deny that the symptoms had moved down to my chest, I thought I should take an extra day off from running and do some cross training instead.  A little bit of Pilates kept me from feeling like a sloth, but I was itching to run.
Tuesday (3/3):  5 mile run.
I wasn't too sure how my lungs would feel (and there was some patchy ice on the roads), so I took to the treadmill for this one.  Quite a bit of coughing and nose wiping later, I finally finished this not-so-easy five miler.
Wednesday (3/4):  5 mile run.
Not back to full strength and the ice not fully melted, I was back on the treadmill again.  Thank goodness for Netflix!

Thursday (3/5):  yoga and strength work.
A good mid-afternoon stretch while the kids napped followed by my usual strength regimen: squats, planks, side planks, pushups, glute and core work.
Friday (3/6):  5 mile run.
Finally felt more like myself!  The kids were off school, so I could run slightly later.  I enjoyed a fabulous sunrise and felt nothing but gratitude during this incredibly cold run.  Chances are good that this was the last brutally cold run of the season!  Temperatures climbed all day, and we've enjoyed spring-like weather ever since :)
Saturday (3/7):  REST!
A packed family calendar with no room for a 3.5 hour run.  I felt antsy and off all day as I've done a long run on each of the last 12 Saturdays; it seemed odd to be preparing for the run rather than logging the miles.

My "I survived 19 miles and can still muster half of a smile" face.

Sunday (3/8): 19 mile run
Beautiful weather, sunny skies, and a brain that wasn't engaged.  I ran a lovely route through Forest Park, saw lots of other runners, and listened to some great podcasts.  Yet inexplicably, I couldn't find a groove and very little of this 19-miler felt fun or comfortable.  In spite of my brain's tantrum, however, I kept a fairly even pace throughout and managed a strong finish for the last mile.  The best part of this run was seeing my BRF at the end!  She was walking home from church in her Sunday finery, and I was a hot mess, but she gave me a hug anyway.  Aren't BRFs the best?!

Tiny bits of snow left in the grass.
Hopefully the last snow of the season!

I'm so happy to see that spring is starting to show her pretty face.  With the time change over the weekend, the mornings are pitch black again, but I'll take it in exchange for warmer weather, sunnier skies, and greener landscapes.  Fingers crossed that I've logged my last bitterly cold run of the season!!

The Road to 26.2: Week 12

After a frustrating week 11, I had high hopes for week 12.  And it was a better week, if only by degrees.  I made it outside twice, got my cross training done, and finally got to turn the page on February.  In greater detail:

Monday (2/23):  5 mile run.
Facing the treadmill again after the weekend's 18-miler, I wanted nothing to do with this run.  I forced myself to apply a mantra I often use in life but rarely need for a run: shut up and do it.
Tuesday (2/24):  yoga and strength work.
A good release of my over-tired muscles.  I'm getting to the point where my muscles are fatigued most of the time, so the yoga is more important that ever.  My body - especially my calves - are so happy when I'm faithful to yoga.  I followed the yoga with my usual strength roundup: squats, planks, pushups, glute and core work.
Wednesday (2/25):  8 mile run.
OUTSIDE!!  After 36 consecutive treadmill miles, my feet loved every second of this cold midweek mid-distance run.  The miles flew by!  Happy does not even begin to express the elation I felt as I cruised through the neighborhood.

Adding to Wednesday's happy run, I glimpsed a brightening
sky as I returned home.  Spring is coming!

Thursday (2/26):  5 mile run.
A frustrating day from start to finish, this treadmill 5-miler while the kids napped was the lone bright spot.  When a treadmill run makes it on the highlight reel, you know it was a rotten day.
Friday (2/27):  brisk walk plus strength.
Cold but sunny, I enjoyed a speedy walk through the neighborhood followed by my tried-and-true strength favorites.
Saturday (2/28):  13 mile run.
I still marvel at the fact that a 13 mile run is a stepback distance.  How far I've come in the last three months...  In the snow in the middle of the afternoon, this run took me outside my comfort zone and challenged me to consider whether cold and snow is actually better than treadmill boredom.  The jury's still out on that question.

Sunday (3/1):  REST!
Three cheers for March!  I gleefully changed the calendar page and bid farewell to February.

A family snowball fight on Sunday afternoon.
I thought I was all done with snow after Saturday's run,
but we had a blast :)

In addition to doing yoga to help relax my tired muscles, over the last few weeks I've also tried to be more attentive with foam rolling.  My husband and I enjoy watching Netflix in the evening when the kids are in bed, and I'm attempting to use Netflix time to foam roll.  Some nights I just can't face it, but I'd say I'm making it happen about four times per week, which seems pretty reasonable to me.  My calves and upper back, especially around the shoulders, are my primary targets for the foam roller.  I think the calves are tight from the accumulated miles, but I'm pretty sure general life stress gets the blame for the shoulders.  Whatever the source, I need to roll out that stress to keep this body moving towards the starting line.  6 weeks to go!

A snowy view of my favorite tree.

So Long, February!

For such a short month, February can be a real pain in the ass.  The mere 28 days dragged on endlessly this year.  Crappy weather, germs, and a hectic family schedule made the month far more painful than I expected it to be.  It is obviously fitting, therefore, that all three of those would collide on the final day of February to help me bid the foul month a fervent farewell.

My darling children shared a nasty virus with me, and I woke on Friday morning with a throat that seemed coated in a dozen razors.  A head full of snot and stiff neck rounded out my discomfort, but in spite of my symptoms, I made plans for my Saturday long run.  I obsessively checked the weekend weather report and saw that I should be able to squeeze it in on Saturday afternoon.  Our morning was packed with various other commitments, so my earliest opportunity to run was close to 2:00.  As of early Saturday morning, the radar looked cooperative with my plan.  St. Louis was expected to receive nearly 24 hours of snowfall, but it wasn't supposed to begin until 4:00.  With 13 to run, my 2:00pm start time should be perfect.

However, as we walked outside after our early afternoon appointment, we were greeted by tiny little snowflakes.  Almost 3 hours ahead of schedule.  (Because weather always operates on a rigid schedule, right?!)  My husband gave me a look, afraid to ask how this might change my running plans.  Stubborn as ever, I responded with a look of my own that said I was running outside no matter what.

I hit the road at 1:53 with light flurries dancing around my head.  They were small, and I was sure the real snow was going to hold off until 4:00, so I confidently headed out.  I got lost in a podcast and kept my tunnel vision focused on the few feet in front of me.  As I neared the farthest point of my out-and-back, however, I realized the flakes were getting much larger, and real accumulation was gathering on the sidewalks.  I started doubting the sanity of my plan, but it was far too late to change course now.  I turned around and began the slow slog back home.

A sight along my route as the snow began accumulating in earnest.
I spent most of the run debating whether frozen eyelashes were in fact better
than endless boredom on the treadmill.
I never really settled that question...

My stuffy head, congested roadways, inconsiderate pedestrians, and a passing train made for a run that seemed much longer than the two hours and eight minutes that elapsed on my watch.  When I'd hit my distance and stopped my watch, I checked the time: 4:01.  Had the weather followed the earlier report, I would have finished just as the first few flakes started to fall.  Instead, I finished in 2 inches of fresh powder with patches of slush and ice.  While a beautiful scene for a Christmas card, it proved a bit unpleasant for a long run.  Nevertheless, it seems a fitting end to a month full of unexpected frustrations.

With great gladness, I turn the calendar page and look forward to warmer weather and more enjoyable runs.  Onward!

The Road to 26.2: Week 11

Week 11 tested my mental toughness and challenged my dedication to training.  Winter weather reared its ugly head, gifting us with the dreaded wintry mix and bitterly cold windchills.  I only made it outside for one run last week.  Though I worked hard to choose my attitude and select a positive outlook (I have a treadmill!  I can watch Netflix without interruption!), the monotony of treadmill miles wore on me.  My largely indoor workouts looked like this:

Monday (2/16):  5 mile run.
In several inches of new snow.  Neither the roads nor the streets were cleared, so it was slow-going.  My left hip definitely felt the extra effort this run required.  Running five miles in unplowed snow may not have been my brightest idea, but looking ahead at the week's forecast, I suspected it might be one of my few chances to run outside, so I seized it.

Bundled and snowy after Monday's run.

Tuesday (2/17):  yoga and strength work.
A nice gentle stretch to release the muscles that were tired from the snowy run.  Strength work was pretty much the usual: squats, planks, side planks, pushups, monster walks, and glute work.
Wednesday (2/18):  8 mile run.
Midweek mid-distance run on the treadmill.  It was long and hard, and I knew it was just a prelude to the even longer treadmill run I had in a few days.  I survived this run, but afterwards, I had serious doubts about my ability to go more than twice the distance over the weekend.

Thursday (2/19):  5 mile run.
More treadmill.  Thank goodness for Netflix to help pass the time and break up the monotony!
Friday (2/20):  pilates plus some extra strength.
A new pilates YouTube video that was an excellent core and glute workout.  It really targeted the low abs and hips, which this mother runner could certainly use help strengthening.  I added some of my usual strength work at the end to complete the workout.
Saturday (2/21):  18 mile run.
The big suck, which required extreme mental strength to embrace and overcome.  But I did it!

Replenishing carbs and enjoying a dance performance by my girls on Saturday evening.
Does life get much better?

Sunday (2/22):  REST!
So happy to have a day to recover from the long run and catch up on some much-needed work around the house.  Surprisingly, no laundry gnomes tackled the dirty socks while I was running this week...

Without a doubt, this week was the hardest of the training plan to date.  31 of the 36 miles happened in my basement with an unchanging view and lots of self-doubt.  Even as I write this, I'm shocked that I survived the week.  I've never run so many miles in a single week, and I've surely never run so many miles on a treadmill.  I tried hard to keep my crabbing and complaining inside my head, but I'm sure it leaked over into the rest of my relationships.  My sincere apologies to all my friends and family who had to listen to my frustrations.

With great pleasure, I bid farewell to week 11 of this training plan.  You came.  You sucked.  I survived - barely.

The Road to 26.2: Week 9

The halfway point of the training plan!  A step-back week, I was grateful for the shorter long run, though I'm still a bit surprised that I've become a person who calls 13 miles a shorter run.  The weather during week 9 was typically St. Louis: black ice on Friday and capri weather on Saturday.  Hopefully this means I will be prepared for any weather conditions come race day.  In review, my training week looked like this:

Monday (2/2):  4 mile run.
After two consecutive days off from running, my legs felt incredibly fresh.  This run felt easy and was over in a flash.
Tuesday (2/3):  barre workout and strength work.
A quad-burning good time with one of my standard YouTube workouts.  After the barre workout, I added some extra strength, primarily squats, lunges, planks, and glute exercises.
Wednesday (2/4):  7 mile run.
I ran 3.5 easy miles with Emily and then 3.5 tempo miles solo.  All of them felt hard, mentally more so than physically.  My brain just wasn't in the game.  In spite of my brain's sluggishness, I managed negative splits and a speedy finish.

Thursday (2/5):  yoga and strength work.
Another of my standard YouTube workouts, this yoga sequence was just what I needed to stretch and relax.  I followed it with strength work: squats, planks, pushups, glute and core work.
Friday (2/6):  4 mile run.
With patchy black ice on most of the side streets, I opted to run laps along the cleared main road.  The scenery was dull and the wind was fierce, yet somehow I still liked this option better than the treadmill.

Emily is temporarily benched due to injury, so this was my running partner on Saturday.
Long runs feel much longer without a BRF...

Saturday (2/7):  13 mile run.
The weather was gorgeous - warm and sunny - but this did not feel like my best long run effort.  Nothing major went wrong; it simply wasn't my day.  However, I managed to keep relatively even splits through the first half and pulled off a fast finish (despite being stopped by a traffic light with less than half a mile to go!).  All in all, a solid effort when I didn't have my best stuff.

Sunday (2/2):  REST!
Faux spring continued, and we all got out to enjoy it.

Enjoying the sunshine on a neighborhood walk with my crew :)

On Friday, as I considered the fact that I was nearly halfway finished with this training plan, I felt somewhat disheartened.  I've done loads of work and the thought of maintaining this level of training for another 9 weeks felt daunting.  However, after Saturday's long run (aided by post-run endorphins, no doubt), I took a different perspective entirely.  Nine weeks remain on the plan, but that includes a 3-week taper, which means there are just 6 more weeks of hard workouts.  Broken down even further, since my plan includes step-back weeks, there are just 4 more new-to-me distance long runs.  And that sounds completely achievable.  Hard but achievable.  Subdividing the work like this helps me cope with the training load.  In just a few moments of thought, I went from worried about 9 more weeks to feeling confident about 4 more long runs.  The same amount of work remains; my attitude is different.

So bring it on, second half of the plan!  I'm ready for you.

The Road to 26.2: Week 4

And just like that, I've knocked four weeks off my training plan.  I feel hesitant to say this, for fear of jinxing myself, but training is off to a very strong start.  New Year's Eve notwithstanding, I improved my food choices tremendously this week (seriously, they couldn't have gotten worse! The bar for improvement was very low), which certainly made for easier workouts.  Overall, my training week looked like this:

Monday (12/29):  3 mile run.
Easy Christmas light route with Emily.  Perhaps our last chance to see them this season...
Tuesday (12/30):  6 mile run and strength work.
I felt apprehensive about this run after Saturday's disastrous six miler, but I rocked this one, managing negative splits and a tempo pace for the second half.  Post-run, I did strength work focusing on core and arms; a very tough workout after the run.
Wednesday (12/31):  yoga.
I combined some of my favorite poses to work out the tension in my hips, calves, hamstrings, and low back.  I walked away feeling amazingly relaxed and refreshed!
Thursday (1/1):  3 mile run.
Emily and I kicked off the new year with an easy three miler through the neighborhood.  Though I was short on sleep and fueled primarily by chicken wings, I felt surprisingly good.
Friday (1/2):  11 mile run.
With a weekend forecast for freezing rain, sleet, and high winds, I took advantage of the dry, low-30s weather on Friday to complete my long run.  I explored a new running route, which included lots of hills and an unfortunate lack of sidewalks in several places.  All part of the adventure, I suppose.  Though I was tired and ready to be done at mile 10, I held on for a strong finish.

My "I just rocked 11 miles" face.
So.darn.proud. of that run.

Saturday (1/3):  yoga and strength.
On a busy, busy day, I squeezed in some time for yoga and strength work.  Short but sweet.
Sunday (1/4):  REST!
And by rest I mean from working out.  The day was far from restful, but my legs were grateful for the break from exercise.  With my long run on Friday, taking both weekend days off from running felt very odd.  I'm itching to get back out there tomorrow!

After Friday's 11-miler, I relaxed that night mother-runner style:
with compression socks, recreational reading, and a vodka cranberry :)

I couldn't be more pleased with this week of training: I nailed my long run, conquered my old foe six, and managed to complete two yoga and strength workouts, too.  A very solid week of training, and one that I hope sets the tone for 2015.  4 weeks down, 14 to go!

The tree, week 4.
I promise, the sun does shine occasionally in St. Louis!

Running through the Holidays

When our social calendars fill in November and December, it seems natural that things like exercise might take a back seat.  The days become gridlocked with parties, cookie baking, Christmas card writing, and shopping.  Who has time to workout when there are so many other things on the to-do list?  Why try to fit one more thing into an already overcrowded schedule?  For me, the answer is a no-brainer: I continue to make time for my workouts to maintain my sanity and some sense of normalcy during these months that are anything but.

I'm on a training plan this holiday season, so my attention is particularly focused, but even in past, non-training plan years, I've enjoyed running during the holiday season.  Amidst the hubbub, running keeps me grounded and helps me feel balanced, something I desperately need during this season of too much sugar and too little sleep.  On my morning run, I can clear my head and return ready to tackle the wrapping, baking, and shopping.  And I'd be lying if I didn't admit that running helps me feel (less) guilty over indulging in the all-too-abundant treats hanging around my house ;)

Yoga by the Christmas tree (with one of my favorite pairs of wild socks):
a great way to find balance at this time of year.

I'm certainly not casting stones at those who choose to pause their workout plans during the holidays.  If taking a break from your fitness routine can help you return rejuvenated and refreshed in the new year, then go for it!  But for me, running and yoga are key to my holiday happiness.  I enjoy the extras and the once-a-year events, but I also crave little pieces of my humdrum normal life.  Lacing up my running shoes is that little piece of normalcy that gives me the stamina to forge through all of the extras.

Do you take a break or run through the holidays?

By Degrees: What to Wear when the Temperatures Dip

Part of my evening ritual includes scanning the next morning's weather to see what I'll encounter on my run.  Taking the hourly forecast at face value, I pull out what I need to wear and make a tidy stack in the bathroom where I can stumble into it without further thought.  At 4:30am, I can muster enough brain cells to pile on the layers onto my body, but I can't think clearly enough to make clothing decisions.

I've joked for a while that I need to make a chart that would tell me what layers to wear based on the temperature.  Instead of wasting minutes pondering what would work best at 30*, I could just reference my chart, make the pile, and go to bed.  The more I thought about it, the more I realized this was actually a good idea, not just a joke, and I thought some of you might appreciate the details, too.  As a disclaimer, I am, of course, in no way qualified to give advice on cold weather running or fashion (definitely not fashion!).  But the following guidelines work for me, and if you are wondering what to wear in the cold months ahead, take a gander.

A sea of black with isolated pink: my winter running staples.

When temperatures are in the 50s:
We don't see many 50* days in winter around here, but when they show up, I like to wear:

• capris
• long sleeve technical shirt
• vest
• regular wicking running socks

When temperatures are in the 40s:
I love 40* runs!  The air feels fresh, my legs are speedy, and it doesn't take me hours to dress.  My usual layers include:

• capris (in the upper 40s) or running tights (in the lower 40s)
• long sleeve technical shirt
• vest
• wool running socks
• gloves and ear warmers

When temperatures are in the 30s:
30* still feels pretty good to me, at least once I get going.  To stay warm at this temperature, I wear:

• fleece-lined running tights
• long sleeve technical shirt
• vest
• wool running socks
• gloves, ear warmers, and arm warmers

When temperatures are in the 20s:
This starts to be the point at which I dislike outdoor runs: too many layers and too much cold air for my lungs.  But when I prefer frozen lungs to treadmill boredom, I keep warm(ish) with:

• fleece-lined running tights
• long sleeve technical shirt
• short sleeve technical shirt
• vest
• wool running socks
• gloves, ear warmers, arm warmers, and a balaclava

When temperatures are in the 10s:
These are usually the lowest temperatures we see, and fortunately, we don't usually have them for a sustained period.  When they come, however, I do my best to keep warm by wearing:

• fleece-lined running tights
• long sleeve technical shirt
• short sleeve technical shirt
• vest
• jacket
• wool running socks
• gloves, ear warmers, arm warmers, and a balaclava

For me, the wool socks are a game-changer.  I wore them very regularly last winter and then couldn't find them before a 20* run in February.  Grabbing other socks, I figured it wouldn't be a big deal on a quick 3-miler.  Boy, was I wrong!  My feet were so cold throughout the run that I could hardly think of anything else.  Since then, I've been sure to have my wool socks handy for any run where the temperature hits 40* or lower; my body is much happier that way.

How do you layer for winter runs?  Do you have a go-to piece of winter running gear?

Rainy Run

Running in the rain feels inherently badass.  While most people go out of their way to avoid spending time in the rain, runners lace up as usual and have some fun dodging puddles.  I enjoy a nice rainy run as much as the next gal, but I have to admit that cold, rainy runs are not as pleasant as their milder spring counterpart.

When my alarm sounded this morning, I saw that a cold, rainy run was in my immediate future.  Miles with my BRF - even frosty, soggy ones - trump miles on my lonely basement treadmill, so we headed out to run amid the raindrops.  We cruised through our run and paused to stretch outside her house, as is our usual routine.  As her husband left for work, he shook his head at us and said, "You two are really hardcore."  I'll take that as a compliment :)

Once finished with the soggy run, however, I wanted nothing more than to be warm and dry.  My badass feeling quickly morphed into a chilled-to-the-bone feeling.  I endured a hot shower (no more water, please!) and piled on layers of clothes.  I glanced at the clock and saw that I had 10 minutes before I had to wake my kids for school.  I could do laundry.  Or empty the dishwasher.  Or pick up misplaced toys.  Or snuggle under a blanket with a cup of coffee.

Warm at last!

I stand by my choice ;)

Welcome back, winter!

It appears that we've skipped late fall here in St. Louis and headed straight for winter.  Temperatures plummeted last week with overnight lows in the low 20s.  Welcome back, winter, and your accompanying layers (and layers and layers) required for us early morning runners.

As I started dressing for Friday's 23* run, I forgot how long it takes to don all the requisite winter apparel.  I pulled on my wool socks, fleece-lined tights, two shirts, and a vest.  I checked the time as I dug in the pile for my gloves, hat, balaclava, and reflective wear: 4:55, or exactly the time I should be outside meeting Emily.  I threw the last pieces on quickly and vowed to set my alarm earlier next time.  An extra two minutes should do it...

Bundled to the hilt to stay warm on these frosty mornings.

I love the freshness of the crisp, cold air, and I'm weirdly excited over the return of winter runs.  My paces are faster in the cold weather, and running in frigid temps is inherently badass ;)  But there is one significant downside to winter running (besides the extra time it takes to get dressed): laundry!  So.much.laundry.  As a family of five, I'm accustomed to the incredible beast which is the laundry pile at our house.  Adding the winter running layers, however, tips the balance from massive undertaking to insurmountable burden.

Just a portion of the laundry generated by Saturday's long run.

Admittedly, a little extra laundry is a small price to pay for the many ways in which running improves my life.  But if laundry gnomes mysteriously invaded my basement and tackled the pile, I wouldn't complain!

How do you feel about winter running?  What's your go-to piece of winter running gear?