This week's workouts:
Tuesday, March 18:
Speek work: 1mi warm up, 1mi cool down. 3x1mi repeats with 400m recovery.
9:58, 10:21, 9:43. Overall, on track for a 4:30:00 marathon finish time, although not consistent
Barre3 workout: 10min Runner's Workout: Arms and Legs
Wednesday, March 19:
Barre3 workout: 60min Studio Burn.
Thursday, March 20:
with everything going on this weekend, I needed to switch up my schedule. Worked expo set up for the Publix Georgia Marathon event and then went to BPRC Midtown to run from there. Because of when I finished expo set up, I did 9 solo miles, and the last 6 with the group for a total of 15 miles, with about a 20min break between segments.
15mi in 2:49:20. Avg pace: 11:16mm. Intervals of 3:00/0:45.
Barre3 rest day
Friday, March 21:
Hill workout today. Not as many miles as I'd hoped to fit into my "midweek miles" distance, but as usual I ran out of time before I had somewhere to be.
4.71mi in 56:38. Avg pace: 12:01mm. Tried to run up the hills, do a walk recovery, and sprint back down.
Unplanned Barre3 rest day because the day was so long.
Saturday, March 22:
"easy 5mi" turned into a somewhat hilly 6 since Jason and I joined in on the BPRC Saturday morning group run.
5.57mi in 59:45. Avg pace: 10:43mm. Intervals of 3:00/0:45. Running with Dave definitely pushed the pace.
Ended up not taking stuff to the hotel for Barre3, so another rest day.
Sunday, March 23:
continuing to switch things up, today was my "rest day" - although I did manage 30,266 steps...
Monday, March 24:
had planned on getting in my bike ride today, along with getting back to Barre3 - but sadly none doing. Oh well, I think I had a good week none the less.
So, you may be looking at the recap and wondering what the heck I had going on this weekend that threw everything out of whack. Well, here in Atlanta we were hosting the Publix Georgia Marathon and Half-Marathon weekend full of fun. As a Big Peach employee (our awesome local running store) and a fanatic of 110% gear, I had the privilege of working the expo for the 110% booth in conjunction with Peachy Jr., our expo booth. Here's a break down of the "weekend" starting Thursday -
Thursday, 10am-4pm, expo set up. Meet up with the 110% marketing manager Jenna to get the gear for the booth, then head down to the Georgia World Congress Center (GWCC) to set up the booth with the Big Peach crew. After the set up, run 15 miles (as mentioned above)
Friday, morning speed work before heading off to work the expo from 11-7.
Saturday, easy 5 miles before heading to the expo to train the "new girls" working for 110% that day, then back to the store until 6.
Sunday, volunteer at the race in the last mile, from 6:45am until 12:45pm.
Monday - not even sore!
So, how did I manage 25 miles on my legs PLUS over 20 hours on my feet at the expo and the store AS WELL AS covering the last mile of the course up and down for 6 hours?!?! My answer is my faithful sidekick and training partner - 110%. If you haven't heard me talk about 110% before, we've never chatted about running. I live by this stuff, which is why I was so excited to work the booth both at the Publix Georgia Marathon and Half-Marathon event as well as last month at the Donna Marathon expo.
Here's my secret - Friday, I wore my 110% Juggler Knickers and did a lot of demoing of the icing recovery opportunity while at the expo. Saturday, I rocked the Flat Out Sox under my jeans at the expo, at the store, and in my evening adventures with friends. Sunday, I again rocked with Juggler Knickers, along with Calf Sleeves, to stay warm, and keep the blood flowing to oxygenate and refresh my muscles all day long.
During my training, I've been relying on my Juggler Knickers to help with post-long run recovery. After each run, I come home and stretch and foam roll, before taking a shower. Once I've showered, I pull on my knickers, head down to the freezer and throw in my ice therapy before starting dinner (I'm NOT a morning runner, most of the time, which is why switching up the schedule these last few days has been horrible. I relished sleeping in on Monday morning!).
110% has a full line of compression and icing products - from Double Life Calf Sleeves and Overdrive Sox, to Juggler Knickers and Transformer Shorts. They've even got Arm Sleeves and Elbow Sleeves. My favorite compression (only) sock on the market has to be the Flat Out Sox from 110% - I've tried the Pro Compression, the Adidas, and the CEP sleeves - and none compare in comfort or quality to this sock. Flat Out Sox have both gradient and zoned compression. Gradient compression is when it's tighter at your ankle and looser by the knee, to help stimulate the blood flow back to your heart, reoxygenating the blood and reducing fatigue and potential for cramping. The zoned compression mimics what you would do with KT Tape, stabilizing the muscle and reducing the chance of shin splints. I am super excited that I am able to give away a pair of the Flat Out Sox on my blog this week!!! They come in three different colors - Hi Viz Green, Pink, and Black and White. I love my pink ones. So, enter for your chance to win, and choose the color and size of your choice.
a Rafflecopter giveaway
25 March 2014
18 March 2014
Training Tuesday - Mizuno Wave Rider 17 Review
A weekly recap:
Tuesday, March 11:
Speed work. 1mi warm up; 2mi x 2 with 1/2mi recovery; 1/2mi cool down.
12:49; 21:11; 6:06; 21:05; 12:01. On pace for about a 4:40 marathon
10 min Barre3 workout - Runner's Workout: Glutes and Core
Wednesday, March 12:
Daylight Saving Time is still wreaking havoc on my mornings, so although I set the alarm to get in a BodyPump class at the gym before work, I couldn't manage to get out of bed. And after a FULL day of working two jobs, I was just too tired when I got home to do anything.
Thursday, March 13:
Double workout to make up for yesterday's skip.
40min Barre3 workout - Interval Strength
Hill work - not as many miles as I had planned, but I was short on time, so I did three repeats of the same hills as last week, and one final hill sprint, for a total of 4.07miles in 41:39. Avg pace: 10:14mm. Splash of intervals 3/:45, but mostly adjusting to kick it up the hills, recover, and sprint back down.
Friday, March 14:
Easy 5 miles. Intervals: 3:00/0:45
Barre3: Studio Shape. 60min.
Saturday, March 15:
12mile long run in 2:12:21. Avg pace: 11:01. Pretty consistent on the intervals and pace.
Intervals: 3:00/0:45 until my watch ran out of intervals (around 1:45min)
Sunday, March 16:
An open house in the middle of the day really AND rain really messed up my plans for the day. Ended up heading to the gym for 40min on the spin bike. Forgot my HRM and didn't have a cadence sensor, so I have no idea what sort of workout I got in. I did manage to read 3 chapters of Hunger Games (rereading it after finally seeing Catching Fire on Friday).
Also did Barre3: Studio Balance. 60min. After work.
Monday, March 17:
long day of work but I still managed a workout once I got home.
Barre3: Studio Slim II. 30min. (had a little trouble with my internet, so cut it short about 10min)
Last week's winner of the Feetures socks: Lauren B. CONGRATS!
This week I want to talk about my go-to running shoe. When I first started running, I went to my favorite local running store and had a gait analysis and fit process done to make sure I was in the right shoe. I highly recommend this for everyone - what works for me may not work for you. But after going through a few shoes (and thank you SO much to running stores that let us take shoes out in the "real" world and take them for a test-drive and then return them if they aren't fabulous), I found the ones I LOVE!
I'm talking about the Wave Rider from Mizuno. This amazing shoe has carried me through 2500 miles - well, not just one pair. I have made my way through the Waver Rider from version 14 to the current version 17. And of all the shoes that have made it into my closet, these are the hardest to part with after I can no longer run in them.
Tuesday, March 11:
Speed work. 1mi warm up; 2mi x 2 with 1/2mi recovery; 1/2mi cool down.
12:49; 21:11; 6:06; 21:05; 12:01. On pace for about a 4:40 marathon
10 min Barre3 workout - Runner's Workout: Glutes and Core
Wednesday, March 12:
Daylight Saving Time is still wreaking havoc on my mornings, so although I set the alarm to get in a BodyPump class at the gym before work, I couldn't manage to get out of bed. And after a FULL day of working two jobs, I was just too tired when I got home to do anything.
Thursday, March 13:
Double workout to make up for yesterday's skip.
40min Barre3 workout - Interval Strength
Hill work - not as many miles as I had planned, but I was short on time, so I did three repeats of the same hills as last week, and one final hill sprint, for a total of 4.07miles in 41:39. Avg pace: 10:14mm. Splash of intervals 3/:45, but mostly adjusting to kick it up the hills, recover, and sprint back down.
Friday, March 14:
Easy 5 miles. Intervals: 3:00/0:45
Barre3: Studio Shape. 60min.
Saturday, March 15:
12mile long run in 2:12:21. Avg pace: 11:01. Pretty consistent on the intervals and pace.
Intervals: 3:00/0:45 until my watch ran out of intervals (around 1:45min)
Sunday, March 16:
An open house in the middle of the day really AND rain really messed up my plans for the day. Ended up heading to the gym for 40min on the spin bike. Forgot my HRM and didn't have a cadence sensor, so I have no idea what sort of workout I got in. I did manage to read 3 chapters of Hunger Games (rereading it after finally seeing Catching Fire on Friday).
Also did Barre3: Studio Balance. 60min. After work.
Monday, March 17:
long day of work but I still managed a workout once I got home.
Barre3: Studio Slim II. 30min. (had a little trouble with my internet, so cut it short about 10min)
Last week's winner of the Feetures socks: Lauren B. CONGRATS!
I'm talking about the Wave Rider from Mizuno. This amazing shoe has carried me through 2500 miles - well, not just one pair. I have made my way through the Waver Rider from version 14 to the current version 17. And of all the shoes that have made it into my closet, these are the hardest to part with after I can no longer run in them.
When I first started running, I went with a gel cushioning shoe but after a few hundred miles in those, I realized I needed something a little more firm. The Wave Rider, with its wave plate technology is amazing. The is ample cushioning, so I don't ever feel like there's too much pressure, but it doesn't give under my weight the way of my body.
These shoes have evolved over the last four years that I've been wearing them, and I've been one of the lucky ones that has liked each change. The most recent update came out in December, and I am absolutely in love! Their midsole is a totally new system called U4ic, which is very responsive, lightweight cushioning. I've been transitioning to a midfoot/forefoot striker over the last few years, and these shoes give me the right amount of cushioning where I need it, while still allowing me to feel connected to the ground.
I've heard some discussion about sizing differences for the 17s compared to earlier models, but I am still in a size 9. As a marathon runner, it may be that the 17s do have a little more room in them, but since I'm putting 15-20 miles on them for my long runs, and since December have put about 150 miles on each pair (yes, I already have two pairs of these, I love them THAT much), they are holding up well and I'm not having any issues.
I continue to be in love with these shoes. Mizuno Wave Rider has always been my go to training shoe, and I'm confident that these amazing shoes will take me to the finish in Boylston, with a proud 26.2 miles of awesome on them!
Keep an eye out on Facebook and Twitter... I may have some sweet Mizuno loving to share with you in the coming days!
These shoes have evolved over the last four years that I've been wearing them, and I've been one of the lucky ones that has liked each change. The most recent update came out in December, and I am absolutely in love! Their midsole is a totally new system called U4ic, which is very responsive, lightweight cushioning. I've been transitioning to a midfoot/forefoot striker over the last few years, and these shoes give me the right amount of cushioning where I need it, while still allowing me to feel connected to the ground. I've heard some discussion about sizing differences for the 17s compared to earlier models, but I am still in a size 9. As a marathon runner, it may be that the 17s do have a little more room in them, but since I'm putting 15-20 miles on them for my long runs, and since December have put about 150 miles on each pair (yes, I already have two pairs of these, I love them THAT much), they are holding up well and I'm not having any issues.
I continue to be in love with these shoes. Mizuno Wave Rider has always been my go to training shoe, and I'm confident that these amazing shoes will take me to the finish in Boylston, with a proud 26.2 miles of awesome on them!
Keep an eye out on Facebook and Twitter... I may have some sweet Mizuno loving to share with you in the coming days!
11 March 2014
Training Tuesday - Feetures Giveaway
My first real Boston training week is in the books:
Tuesday, March 4:
Speed work. 1mi warm up, 1mi repeat x3 with .25mi recovery. 1mi cool down.
12:27 warm-up; 10:33; 10:32; 10:33; 12:02 cool down. WOW - pretty consistent! (first time using MVP to break down segments) This is in the range for a 4:30-4:45 marathon finish time
Wednesday, March 5:
Weight training. Did a workout from Boston buddy Adam.
Thursday, March 6:
Switched it up to run with a new friend. 5 "easy" miles. (she runs WAY faster than me)
49:36. Avg pace: 9:50mm. No intervals.
Friday, March 7:
Hill work. Total climb: 465ft.
Total time: 1:15:05. Total distance: 7.00miles Avg pace: 10:44
Saturday, March 8:
10mile work out broken into two workouts.
Silver Comet 10K race: 57:23 (chip time). Avg pace: 9:14mm. No intervals - only walked briefly through water stops.
Last 3.8 miles running back to start area: 47:49 (total time). Avg pace: 12:37mm. Intervals 3/:45
Sunday, March 9:
Sunday Spin. 20mile bike ride, including hills (same from Friday's hill work, plus home hill)
Total time: 1:32:33. Avg speed: 13.2mph Avg HR: 145bpm Total climb: 1983ft
Monday, March 10:
Rest day. Starting a new component to training thanks to an EveryMove reward from Barre3. Doing the 28 to Great plan, that includes daily barre workouts and nutrition for 28 days. Getting serious about Boston now! Barre Posture 30min workout.
This week I want to share my love of socks. I have found my sock partner and we are bound for life! I'm talking about Feetures socks! I was grateful enough to be introduced to Feetures back when I was working at Big Peach Running Company - we were given sample pairs to try. And I haven't looked back. The thing I love about Feetures is that they are anatomically correct - which means there is a left and right sock. Just like your shoes, you need socks that correctly conform to your feet, and Feetures does just that. They have built in arch support, thus the need to be on the correct foot, which helps keep them in place. I'm telling you - I've never had a blister or any foot issues from these socks (don't worry, I'm knocking on the proverbial wood right now, even though I don't have to because these socks are THAT AMAZING!). I'm a huge fan of low profile socks, and these are designed with the Sock Lock to keep your foot from sliding around in your socks.
Having worked at a running store, I know how important socks and shoes are for runners - and that you have to find the perfect fit for you. That's why I'm so excited I have a pair of High Performance Feetures to giveaway this week. I only have the one pair, in pink and size M - so hopefully it's a perfect fit for the winner!
a Rafflecopter giveaway
Tuesday, March 4:
Speed work. 1mi warm up, 1mi repeat x3 with .25mi recovery. 1mi cool down.
12:27 warm-up; 10:33; 10:32; 10:33; 12:02 cool down. WOW - pretty consistent! (first time using MVP to break down segments) This is in the range for a 4:30-4:45 marathon finish time
Wednesday, March 5:
Weight training. Did a workout from Boston buddy Adam.
Crunches: 3 Sets of 20
Leg Lifts: 3 Sets of 20 on each leg
Bicycle: 3 sets 20 counted Left Right 1, Left Right 2
Side Leg Lifts: 3 sets of 20
Bridge Marches: 3 sets of 20 counted Left Right 1, Left Right 2
Squats: 3 sets of 20
Plank: 1 min
Side planks: 1 min on each side.
Switched it up to run with a new friend. 5 "easy" miles. (she runs WAY faster than me)
49:36. Avg pace: 9:50mm. No intervals.
Friday, March 7:
Hill work. Total climb: 465ft.
Total time: 1:15:05. Total distance: 7.00miles Avg pace: 10:44
Saturday, March 8:
10mile work out broken into two workouts.
Silver Comet 10K race: 57:23 (chip time). Avg pace: 9:14mm. No intervals - only walked briefly through water stops.
Last 3.8 miles running back to start area: 47:49 (total time). Avg pace: 12:37mm. Intervals 3/:45
Sunday, March 9:
Sunday Spin. 20mile bike ride, including hills (same from Friday's hill work, plus home hill)
Total time: 1:32:33. Avg speed: 13.2mph Avg HR: 145bpm Total climb: 1983ft
Monday, March 10:
Rest day. Starting a new component to training thanks to an EveryMove reward from Barre3. Doing the 28 to Great plan, that includes daily barre workouts and nutrition for 28 days. Getting serious about Boston now! Barre Posture 30min workout.
This week I want to share my love of socks. I have found my sock partner and we are bound for life! I'm talking about Feetures socks! I was grateful enough to be introduced to Feetures back when I was working at Big Peach Running Company - we were given sample pairs to try. And I haven't looked back. The thing I love about Feetures is that they are anatomically correct - which means there is a left and right sock. Just like your shoes, you need socks that correctly conform to your feet, and Feetures does just that. They have built in arch support, thus the need to be on the correct foot, which helps keep them in place. I'm telling you - I've never had a blister or any foot issues from these socks (don't worry, I'm knocking on the proverbial wood right now, even though I don't have to because these socks are THAT AMAZING!). I'm a huge fan of low profile socks, and these are designed with the Sock Lock to keep your foot from sliding around in your socks.Having worked at a running store, I know how important socks and shoes are for runners - and that you have to find the perfect fit for you. That's why I'm so excited I have a pair of High Performance Feetures to giveaway this week. I only have the one pair, in pink and size M - so hopefully it's a perfect fit for the winner!
a Rafflecopter giveaway
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