[S]he Conquers Who Endures

Got 10 hours of sleep last night! Woot! After that and my hour and a half massage yesterday, my legs are starting to feel antsy!! I want to run again, but am worried about getting back out there too soon. I'm not used to hills, and I somehow came out of that marathon with no knee injuries...so far!!! Recover, legs!!

Bikram yoga. Time to assess the damage, I gotta get back to running this weekend or I'll go insane!! Status of my body post-marathon PR: great! Tired, but great! I had more trouble than normal with balance poses, but that's probably to be expected. My leg strength and endurance felt great. I feel more confident about getting back to running...injury free!! I was going to try to take a week off, which means I can run Sunday. I don't know if I can resist running on Saturday!!! Will one day make a difference if I just try 2 easy miles??

I couldn't sleep last night because I was excited to finally run again after taking time off following my marathon last weekend. When I got up this morning I didn't want to run because I was planning only 2 easy miles and knew it would be over so quickly! Well, I went and now I feel great. It wasn't a completely easy 2 miles, but it feels great to get back out there. Now I'm going to head to the running store to get some trail shoes! All the running magazines this season have sold me on knocking off a few miles on the trails!!! :)

My first trail run! Oh my, it was sooo much fun!! I started out kinda slow, but my legs seemed to loosen up on my runs. I was surprised to get back to my pre-marathon pace towards the end of my run this soon after getting back to running post-marathon!! So excited!!!

Took it easy this run around after my trail run yesterday. My legs felt mostly great. I wore my Mizuno's I marathoned in. I'm thinking they are shot. I had some knee discomfort, I think the cushioning is too worn. Regardless, it felt great to get in my longest run post-marathon!!

Running around Chi, Crossfit, running to lunch with my beaux. :)

First Crossfit session in 2 weeks! Funny, at the beginning of class the coach mentioned how he had to take a month off working out because of injury and that he could lift more after taking that time off. So what do I do? I crush my WOD and came in first place for the class! Well, I did use lower weights, gotta baby these legs the first couple sessions back!

pre-WOD:

400 m run

30 burpees

WOD (for time):

400 m run

40 wall balls (10#)

400 m run

40 situps

400 m run

40 push press (35#)

400 m run

40 walking lunges

400 m run

Time: 17:02

Post-WOD:

5 mins of plank 

PM: Spin class. Wow, my legs are coming back! I still can't push them 100% but I feel like they're up to 70% from 40% at spin last week. :) 

AM: Bikram. So much "easier" than last week!! Ahhh, it feels good to stretch the legs. My balance was a lot better. Not like it was yet, but I'm recovering rapidly!

PM: Lakefront jaunt. Out against the wind, back with the wind. Ran at a pace that felt good. It happened to be sub-9s for every mile! AP: 8:40 min/mi. Usually sub-9's don't feel comfortable to me until a month before a marathon!!! And to think, I'm STILL recovering and have an entire summer ahead to train for Steamtown!!! :) 

Trail run in FL. Pretty hot, but a lot of fun! I had to slow down for part of the trail, I felt like crocodile Dundie outrunning the alligators! AP wasn't that great, 9:20 min/mi. I'm still recovering from the marathon. It is a lot faster than my easy pace when I got back into training in February though!

Long run in FL. It was hot! 84F when I finished. Pretty good AP considering, 9:02 min/mi. My first few miles were incredibly slow, and then I realized I was running against the wind. Haha. My last couple miles were an 8:30 min/mi pace. Felt pretty good! I don't feel recovered enough for speed workouts, but then again, I'm not sure how "recovered" you should feel. I want to maintain the strength I gained from the hilly marathon, but I don't want to push too soon and ruin my training season!

Trail run. Super slow pace. My knee was tight and slightly achy before my run. I took this run super easy and my knee loosened up. It's nice to use a run to shake out the tightness! :) AP: 9:56 min/mi.

Trying to increase my weekly mileage. This is what's lacking from my training, so I'm going to work on building more base mileage. Then, I'll start adding speed. This run was in FL again, hot again, 82F at the finish. I ran 8 miles on a pretty flat bike path (AP: 8:52 min/mi). Then wanted to see what the elevation of the Ringling Bridge is for future hill training runs (AP: 9.08 min/mi). 

7 easy miles for my last day in FL this trip. :( It was hot and muggy. I wonder what it'll be like to run in the 50's again?! I'll find out tomorrow. :) AP: 9:58 min/mi.

My MCL has been achy now for a few days...just minor ache. I decided to try a speed run because I was wondering if running a slow gait to up my mileage was the culprit. Well, it was a good idea! My legs got the stretch they needed, and I'm pain free now. Haha. What an incentive to run faster!!! So, I did 1 mile at a 7:43 min/mi pace, then 5x0.5 mi repeats (7:11/7:07/7:21/6:37/7:31 min/mi) with 0.1 mi walking recovery. I wanted to get a sub-7 repeat in there, 6:37 min/mi is my fastest yet!!! Then I did 4x0.1 mi striders (6:01/5:48/5:26/5:13 min/mi). Nothing like negative splits to end a speed workout; oh, and the last pace was my fastest yet as well!

Then 45 min of weight lifting!! :) 

Recovery day! Bikram. Weight before class: 122.4, weight after class 119.8. I have some hydrating to do today!!! :)

Easy run. 9:02 min/mi average pace enjoying the perfect, sunny Chicago weather! I wish my run were longer, but my legs will be happier tomorrow during my long run that it wasn't. :)

12 miles shooting for an 8:30 AP with my running group (well, I run alone because the rest of the group is either a lot faster or a lot slower). The site director asked if I wanted to be the 8:30 pace leader for the summer. I was planning on jumping from the 9:30 to the 8:30 this summer, but I don't know if I can be a group leader! It could be a good thing. It'll probably force me to stick with the 8:30s!! Haven't made up my mind yet...AP for this run: 8:26. My fastest for 12 miles yet. :) 

 P.S. This is one my longest mileage week since I started running 2.5 years ago!! Upping the ante...finally...

Trail fun run! Easy pace. :) Love running the trails. I could feel the muscles in my feet and ankles being worked. Translation: I am getting stronger for more efficient running! :)

AM: Tried to add some faster mileage to this run. Ran out and back on the lakefront. Out into a 11 mph headwind!! Back was much easier. :) I ran a block of 3.5 miles at a tempo pace. My paces were: 8:01, 7:47: 7:54 and the last 0.5 miles was 7:31.

PM: Crossfit!!

21-18-15-12-9-6-3 for time:

push ups

pull ups

sit ups

power clean (40 lbs)

200 m run

Time: 28:00 mins!

200 m run splits (youbetchya I wore my running watch to catch the splits!): 6:50, 7:30, 7:22, 7:46, 7:38, 7:06, 6:18 min/mi

AM: Crossfit and 6 mile easy run

Pre-WOD deadlift 3x3x3x3x3 max: 118 lbs! PR!

WOD:

11 mins: 2 km row / max no. kettle bell swings (35 lbs)

2 mins: rest

9 mins: 1 mile run / max no. tuck jumps

Score: 10/7:39/40

Not a bad pace in the middle of a workout!! :)

Followed by: 6.17 miles of easy running enjoying the beautiful Chi weather! Ran along the river then down to museum campus. Minor remnants of NATO still intact. Can't wait for it to be all gone!!! What an absolutely gorgeous morning! 

PM: spin class to shake out them legs. :) 

AM: Crossfit

5 sumo deadlifts (35#)

10 push press (35#)

15 burpees

20 front squats (35#)

25 push ups

30 box jumps (20 in)

35 kettlebell swings (26#)

400 m run

35 kettlebell swings (26#)

30 box jumps (20 in)

25 push ups

20 front squats (35#)

15 burpees

10 push press (35#)

5 sumo deadlifts (35#)

Time:  18:24

PHEW!!! I went into the workout barely able to lift my arms over my head because I have DOMS from Monday's cross fit in my lats. They didn't hurt too bad during the workout. I'm glad I went. I considered not going because of muscle soreness, but call me crazy I was really looking forward to this workout!! I think the box jumps, kettle bells and squats really helps my explosive power for running. :) 

PM: Speed run. 7 miles. I was terrified to do this one. My arms and lower back were in a fit of DOMS all day! But, I had a glimpse of hope with my muscles not hurting during my crossfit workout. 3 miles warmup near a 9 min/mi pace. Then 5x0.5 mile repeats (6:45/6:51/7:04/6:56/6:49 min/mi) with 0.1 mile walking recovery. Then 5x0.1 mile strides (5:33/5:45/5:53/6:02/4:57 min/mi) with 0.1 mile walking recovery. So awesome for me. Last week was the first time I did ONE 0.5 mile repeat in under 7s pace and this week I only had one that wasn't!!! For my strides, those times are pretty great for me too. The 6:02 involved an uphill and downhill so not too shabby there, but I never hit sub 5s before on strides!! Wahoo!!! All that after crossfitting 3 days in a row (which I'm not used to)! Hopefully I won't be too tired out for my 10 mile race Saturday. Luckily I have earned a couple easy recovery days! :) 

Bikram! Wow, my lower back is super tight! My legs are nice and loose! Awesome recovery workout. I had problems with the backward bending exercises I normally conquer, but I was able to do some balancing poses I can't normally do. Haha. I guess my tight back brought awareness to other parts of my body. :) Oh, and I drank 32 oz of water during class and still weighed 120.2 after class. That's an entire pound of water, so I lost 3.6 pounds of water in 1 hr 30 mins Bikram class! Puts into perspective how much I should be drinking during a hot marathon. Wow!

Today was an easy run to shake out my legs before my 10 mile race tomorrow. Now my back muscles are so tight from deadlifting Tuesday I can't run fluidly. I have a massage scheduled for today. We'll see how it feels later. I really wanted to push my pace tomorrow!! My 3x0.1 mile strides were at a 6:48/6:22/5:50 pace. Ugh, the first round was the pace of my 0.5 mile repeats!!

Really? Another PR? Really?? :) I'm really doing it. I'm really getting faster!! I wasn't sure about this one. I wasn't sure if I was recovered from my marathon, my back muscles were tight from deadlifts earlier in the week, I jumped to 3 cross fit sessions per week, and to top it off 5 miles would be run with a 13 mph tailwind meaning the last 5 miles would be run in a 13 mph HEADwind. Nice... My boyfriend eased my stress the night before by telling me that I've PR'ed for multiple races in a row, and that this would be a good race to not PR if it's not in the cards. I knew it was so true, but in my heart I really wanted sub 8s.

So here's what happened. I lined up just behind the 1:20:00 pace group. I figured I would just need to finish in front of them to meet my goal. Once we finally crossed the start, the tailwind did an excellent job of aiding my sub 8 pace. I decided to try to bank time - from experience I know how brutal a Chicago headwind can be. I maintained sub8s through the first 4 miles. Then watched as the speedy runners heading back appeared to be battling the wind. I knew the 2nd half of the race would be a test of wills and I felt like I was already losing steam.

At the turn around, I felt that overpowering head wind. I tried drafting behind some big dudes, but they weren't going as fast as I would like to go. I had a decision to make. I thought about how it would be okay to not PR, but I just couldn't let go of my pace. I couldn't give up on my efforts - I decide to run MY race. So there I was, blazing past runners and feeling pretty good. I look down at my watch and I'm maintaining sub 8s! What??? I was feeling pretty good at that point. We had a couple small hills (mountains in Chicago). I see these hills and think how treacherous they will be to run up against a headwind, but they were cake!! I actually laughed inside as I replay the Nashville hills I battled in a marathon just one month ago. By mile 7 I know I will PR. I just keep trucking. By mile 9, I can't wait to finish. My heart is pounding, I'm light-headed, and out of breath. I replay my speed work in my head. It's only 2x0.5 mile repeats (no break) left and I'm not running sub 7s so what's the problem right? :)

I finally round the bend to enter the Soldier Field stadium. I decide to sprint my hardest once I see the light at the end of the tunnel (literally). I break away as I hit the green imaging racing the football players who have sprinted the same field. Then some guy sprints up next to me. Apparently I have a 6th gear because I hit it when I decide he won't beat me. I crossed that glory line in 1:18:03. So happy I crushed my PR and broke 8s on a double digit run! To top it off, my 5 mile split was 39:30, which means I ran negative splits against the fearful headwind! Really?? Yes, I will wear that finishers medal with pride! :)

After my awesome race I had a pretty tough easy 2 miles to try to shake things out. Ah, time for a nap!! 

P.S. I hit over 47 miles this week. That's a PR for me too! I love this upping my mileage thing! :) 

Easy peasy trail run in Glenview. My legs felt great after my 10 mile race the day before. Tired, but great. :) Ahhh, ditched the iPod on this run and enjoyed the scenery. It's a pretty hot weekend in Chicago, so I strapped on my water belt full of gatorade. In short, this was a recovery run, weight bearing run (3 lbs extra water weight), heat acclimation run, and leg stability run all wrapped into one. :)

Ah, another hot day! I cut my sleep time short to try to beat some of the heat. My legs still feel a little tired from Saturday. Plus, I'm trying to add extra mileage so I didn't want to push the pace on this run. I decided to kick the last mile into MP to see what that pace would feel like on tired legs. It felt pretty good even if it only was one mile. I still got a ton of months to go to get used to this pace! :) Oh, and it was 89 F when I finished my run. Now I'm wiped. :)

I really need to work on my sleep! I've been skimping an hour almost every day for a week and it's catching up with me!!

This morning's workout was brutal. 1 mile round trip to Crossfit and back. It's hero week in honor of Memorial Day and fallen soldiers. It's an awesome concept, and it will be one tough week of workouts!!

Today was "Morrison" for time:

50-40-30-20-10 reps of:

wall ball squats (10#)

box jumps (20 in)

kettlebell swings (26#)

My time: 28:40

Pre-WOD was 400 m run and 2x max pull-ups (I got 10 with a blue band!)

Post-WOD: 50 GHD situps

I'm pushing my run to the evening and skipping spin today, my legs are already fried!! Love that feeling... :) 

PM run: Easy 6+ mile run along the lakefront. Ahh...Gorgeous evening! My back and legs were getting pretty tight from my AM workout. I thought I was going to have to turn around after a mile. After a short walk, I was back in action, loosened up and feeling good on my run!! :)  

Oh my gosh, my lower back is hurting so much again!! I decided to skip crossfit for the rest of the week. I was feeling better Monday then Crossfitting yesterday must have been too soon even though I did mostly legs. Oh well, at least I got a hardcore leg workout in! This morning I did 25 mins of weights at home. Nothing involving my back...

PM run: This was going to be 5x0.5 mile repeats. My back is sore and my partner was wiped from last week so we turned it into a 5 mile tempo run (8:02/7:37/7:45/7:56/7:45) then 5x0.1 mile strides (5:23/6:01/5:47/5:41/5:54 min/mi). Coming back was into a 20 mph head wind. Gotta love Chicago springtime aka wind-resistance training. Does that count as a hill workout?? :) 

Holy back muscles!! I hardly slept a lick last night. I'm calling off all workouts today and maybe even tomorrow! I went to the Dr. and I have back spasms. :( I've been fighting through them for a week now, but now they're getting to a point where I can't sit-up when I'm lying down and I can't bend over. Ugh, get better soon, back, I have over 35 miles in the Ragnar next weekend!!