half marathon training

Training Tuesday: Week 6 (Some San Francisco Runs!)

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Reminder: Don’t forget to enter my Cleveland marathon race entry giveaway! There are still a few more days to enter, here.

Let me start by saying that week 6 of half marathon training did NOT go as planned. And I’m onto week 7 and know that this isn’t going as planned either. Whoops.

Don’t worry – it’s not for lack of trying! Week 6 (halfway point!!) I got in a few extra runs and Week 7 is starting the opposite way. It’s mostly because I got in some fun and travel with B and my family to see my brother in San Francisco for 4 days and welp, running fell somewhat by the wayside.

My runs for this week:

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Monday: On the schedule – 4 miles.

Actual run: 5 miles outdoors. It was seasonably cool and windy, but definitely manageable. I had a four mile loop planned, but I ended up taking the long way back because I felt so good. Oh, and I stopped and took a photo about halfway through because it was so pretty outside:

(shared on my instagram - @koskim)

(shared on my instagram – @koskim)

Tuesday: On the schedule – 40 minute tempo run.

Actual run: 40 minutes tempo run. I started with a 30 minute buildup, gradually increasing my pace to 3 minutes at 7.0-7.3, then cool down at 6.5 mph. Total distance about 4.25 miles.

Wednesday: On the schedule –  3 miles.

Actual run: 6.93 miles at just under 9 min/mile pace. I know, I was just supposed to do an easy 3 but my running buddies weren’t able to join me and it felt so good outside (mid 30s! finally!) and I wasn’t sure if I’d be able to do a 10K on vacation, so I decided to try to do 6.3 miles, fast. The only issue? I had no idea how fast I was going OR my total mileage. as my Nike + AGAIN stopped working. So, I just decided to run for 60-63 minutes and then map it later and HOPE I made my 10K distance and hope I was going a little faster than usual. I was grateful with the pace (ended up about 8:58) but it was definitely not “race” worthy.

Thursday: Rest.

Actual run: 4.55 miles. I know, it was supposed to be a rest day but I was also supposed to meet up with a friend and run so I figured, why not go out and get in a few miles before my weekend vacation. I got to her place and she never showed up (she overslept) and I was already out AND wearing capris (it was finally seasonable!) so I decided to continue with the route we were going to do anyway.

Snapped a photo of the Terminal Tower, lit up blue, while waiting for my running buddy

Snapped a photo of the Terminal Tower, lit up blue, while waiting for my running buddy

Friday: Rest.

Actual run: 1 mile warmup on the treadmill and 35 minutes on the elliptical before an early flight. I woke up at 3:50 a.m. just to do this – I hate long flights without having any activity in my days!

Saturday: 10K race.

Actual run: 7.3ish miles, running some hills, etc. throughout San Francisco. Not sure what my actual pace was, but it definitely wasn’t 10k pace, but it also definitely was faster/harder than a typical run. It was fun and hard – we stopped and took some photos throughout the run (because that’s what B and I do on vacation runs) but we also ended up doing a few big hills along the way so it was rough – and so good!

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Sunday: Off day.

Actual run: No run at all! Just walked around San Francisco with my family. Got in about 22,000+ steps so it was definitely a somewhat active off day, but no running for me.

on one of our many walks in SF

on one of our many walks in SF

Some questions for you:

  • How do you stay on track when traveling? Are you forgiving?
  • Is it hilly where you are? Notsomuch … and my legs are definitely not used to running so much hills! I’m in pain from those San Francisco hills! It hurts so good though.

Training Tuesday: Week 5 Done (Less than 50 days to go!)

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Do you ever have those weeks of running that are just so-so? Just okay? That was my past week of running, week 5 of Cleveland half marathon training. I didn’t have any really good runs this week — everything was just so-so. I’m really hoping that means week 6 is great!

This is what I’m telling myself this week ..

keeprunning

My runs for this week:

Screen Shot 2015-03-29 at 3.07.45 PM

Monday: On the schedule – 4 miles.

Actual run: 4.65 miles outdoors. It was cold out, but after enjoying running outside all weekend I was happy to keep up the streak. It was pretty cold for end of March (20 degrees!) but I dressed warmly and it was fine.

This is the snapchat I sent my mom on Monday morning

This is the snapchat I sent my mom on Monday morning

 

Tuesday: On the schedule – 7×400.

Actual run: 7×400 on the treadmill. Does interval training ever get easier? I did 7×400 intervals at 7.6 mph with up to 400 meter jogs in between. It was rough.

Wednesday: On the schedule –  3 miles.

Actual run: 3.1 miles at a hotel gym. I started at a .5 % incline but quickly turned it off – I was barely able to keep a reasonable pace. The hotel gym was pretty warm – I wonder if that was affecting me?

Thursday: Rest.

Actual run: none! I did about 55 minutes on the elliptical, some abs and kettle bells.

Friday: 3 miles, pace.

Actual run: 4.5 miles. I started with .5 mile warmup at 6.3 mph and 1 % incline. Then got into the workout – 3 miles at 9 min/mile pace getting progressively faster (.1 mph) each mile. Finished with a 1 mile cool down at 6.3-6.5 mph.

20150327_071148

Saturday: 8 miles.

Actual run: 8 miles with B. B and I haven’t run together in a few weeks, and it felt good to get out with him. The only issue? I didn’t feel good at all during the run. Sometimes it takes me 2-3 miles to warm up during a long run, but I never really felt “warmed up” during this run. Could be the pretty cold temps (it was “feels like 7” when we started), could be just an off day. Oh well! Finished at about a 9:25 pace which is definitely not bad (for me) – so I guess I can’t complain.

 

 

Too cold for end of March!

Too cold for end of March!

B took a picture of me while running - just finishing our 8 miler!

B took a picture of me while running – just finishing our 8 miler!

Sunday: Off day.

Actual run: None! I don’t know why, but I really wanted to workout on Sunday. But I told myself that it was an off day and all I could do was walk. I went for a 4-ish mile walk and then had to work most of the day before hitting up a last film festival movie at CIFF.

Some questions for you:

  • Do you ever have off days or off weeks for running? How do you motivate yourself
  • What weather’s “too cold” for you to run in? All winter I tried to run in only teens and up … but now, I’m over it. Ready to get out there! As long as it’s not icy – I’m outside, especially for longer runs.

Training Tuesday: Back on the Running Buddy Bandwagon

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It’s Tuesday, which means it’s time for another edition of Training Tuesday, where I share my Cleveland Half Marathon Training experiences for the week.

Another week of  Cleveland half marathon training is DONE. Despite some soreness in the beginning of the week, it was a pretty good week. I ran outside several days and even got back together with a running buddy, Erica, for two – not one – runs this week. Again, mileage was lower than it had been prior to training season where I was earning 30+ miles a week, but I’m not taking my miles for granted and trying to stay uninjured.

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Monday: On the schedule – 3.5 miles.

Actual run –   4.5 miles outdoors! The weather was perfect to run outside – I was even slightly WARM which was awesome. My legs were a little tight from the race still but it felt SO good to be outside!

Running outdoors means I can take pictures :)

Running outdoors means I can take pictures 🙂

Tuesday: On the schedule – 35 minute tempo run.

Actual run – 3.7 miles, 35 minutes tempo run. It was rough – normally tempo runs aren’t that bad for me but this day for some reason it was rough. You can see I literally have to write down minute by minute what I’m doing when running tempo runs  – I get mushy runners brain otherwise and forget.

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Wednesday: On the schedule – 3 miles.

Actual run – 4.27 (3 miles plus warmup and cool down). Didn’t make it outside but instead got in some indoor miles.

20150318_070107

Thursday: On the schedule – NO RUN. 

Actual workout –  I did the elliptical on EASY and lifted some weights. I’m really trying to take my off days seriously!

Friday: On the schedule – 3 miles.

Actual run – 7.89 miles. I wasn’t sure if I’d have time Saturday to get in a long run (or motivation, I knew we’d have a friend in town Friday through Sunday) so I headed out early with Erica, one of my running buddies. We hadn’t run together in FOREVER and it was so nice to see her! I got in 3 miles before meeting up with her and finished what I thought was only 4 more miles … my Nike+ had stopped working, though, and I didn’t realize I got in a few extra miles. Whoops!

Erica and me. I made her take a selfie before one of our TWO runs together this week!

Erica and me. I made her take a selfie before one of our TWO runs together this week!

Saturday: On the schedule – 7 miles.

Actual run – I was planning on doing an easy 3 (Friday’s workout) but instead ran with Erica again! Erica wanted to do 6 and I figured I’d try to get in a few with her — I got in 6.89 miles (not sure what’s up with the .89 miles on both Friday and Saturday) and felt pretty good. Woohoo!

Sunday: On the schedule – cross train or rest.

Actual run – none! Spent some time on the elliptical for a short workout and then got in a few walks with B and two movies at the Cleveland International Film Festival. Perfect off day!

Overall thoughts about the week:

The good:

  • I got back outside and it was great! Some days were a little chilly but it was so nice to be back outside and off that dreadmill.
  • I proved to myself that I could do a semi-long run (7+ miles) in the morning before work. It had been some time that I dragged myself out of bed and outside in the cold and dark and I was pleased with my ability to do so.
  • I ran with Erica twice in one week. Sometimes running indoors for a long time makes me doubt my ability to run not only outside, but also with others. Nope – still got it!

The bad:

  • I was pretty sore for a few days after Malachi. I don’t know why but those 5 lies really put a stress on my body. Guess I raced hard?
  • I didn’t 100% follow the plan – I ran a few extra miles. Not that that’s REALLY bad, but it’s still something I shouldn’t make a habit of.
  • Interval running still kicks my butt. Even an “easy interval run” (meaning not 200 meter repeats) was tough this week.

 

Questions for you:

  • Did you finally get outside and run this week?
  • Do you like running with other people? Yes, while I do love my alone runs and the solitude of it and being able to think to myself, running with others keeps me entertained and motivated. 

Training Tuesday: Running Confessions

/ Melissa (I Crashed the Web) / 7 Comments

Welp, the week is finally here – it’s time to start my Cleveland Half Marathon Training!

As you may recall, I’m a Cleveland Marathon Ambassador – meaning I’ll be sharing fun news about the race, doing a giveaway AND sharing my training reports.

So, for my first report, I’ll share with you what I’ve been doing to get ready to train – the good and the bad. These are my confessions …

The good:

  • I finally got back into shape after our Asia trip. As I shared, I didn’t run for a few weeks in Dec/Jan and really got out of shape fast. I can tell you that I more than made up for it by running every day since we returned (see: the bad).
  • I bought new shoes! My purple sauconys have about 450+ miles on them, and I’m starting with a new pair for training.
Can't wait to try out these new sneakers!

Can’t wait to try out these new sneakers!

  • I have a training plan! Thanks to B (and Hal Higdon), I have a plan in place for my half-marathon training.
B made me a schedule :)

B made me a schedule 🙂

 

The bad:

  • I have not been running outside. I’m a baby when it comes to cold and ice; thus, I have run outside maybe 3 times since the New Year. I need to get back out there – treadmill runs just aren’t the same for me!
With weather like this, it's hard to get myself outside.

With weather like this, it’s hard to get myself outside.

  • I haven’t signed up for ANY other races. Typically by this time, I’ve signed up for a few local races or even run some (last year’s Chili Bowl) – but this ear I just can’t seem to get myself motivated! Maybe it’s because B stopped running with me?
  • I may not have given my body enough rest. See #1 above – I ran every day from January 16 through February 16. Some days it was only 1-2 miles, other days it was 7. I decided to try to take last week easy and do the elliptical most days, but I got tired and missed the treadmill and caved and ran 3 times. I did take my first complete rest day on Sunday, only going for a walk with B.
Weekly mileage from the week we got back thru last week

Weekly mileage from the week we got back thru last week before I decided to take a few days off from running … Yeah, that’s high (for me)

So those are my confessions. Some questions for you:

  • What do you do to keep yourself in check? Have you signed up for any races?
  • Clevelanders – or others with this frigid weather – have you been running outside? Please tell me how you do it.
  • What’s your favorite pair of running shoes?
  • How do you stay motivated on the treadmill?

Vacation Running: 5 Tips for Keeping up a Training Program While Traveling

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I LOVE vacation runs. There are a great break from my usual running route and are often scenic and a great way to see a new city. A few of you have asked how I manage to get in so many runs on vacation and how I have kept up half marathon training (we’re running Rock N Roll Cleveland this weekend!!) while taking two weeks off from work. Honestly, it hasn’t been hard at all. I’m not working so I have more time to run. I’m on vacation, so I can do really whatever I want – and if what I want to do is run, then I can do it! Here are some tips from a non-running professional:

  • Incorporate running into your itinerary B planned our trip itinerary and knows how important running is to me so he literally wrote down our runs into each day’s plans. It was a rough itinerary with suggested activities but this helped us stay accountable. I knew exactly what we were doing each day, including our runs, ahead of time so there were no surprises.
  • Pack accordingly Yes, this should be obvious, but bring sneakers, socks and running clothes, in layers. Running is great because you can pretty much do it anywhere if you have the right clothing (no gear needed!), so pack it! I knew we’d experience different weather from Seattle to LA, so made sure to pack shorts, capris, tank tops, long sleeves and short sleeves. Plus, I brought fun running clothes, where possible (bright shirts and shorts that I like wearing) to make it funner.
some of my fave running clothes - bright pink shirt, bright blue shorts!

some of my fave running clothes – bright pink shirt, bright blue shorts!

  • Research routes ahead of time Do some research ahead of time to find out if where you’re staying will be in a running-friendly neighborhood or if you’ll have access to a treadmill. If not, find some fun parks or places around where you’re staying to get in your run. Try searching online to find your route – it’s often just easy to google “Running around [name of city]”. You never know! For example, I knew we would be in Hollywood when we wanted to do our 15k so I googled, “Running around Hollywood” and found a reservoir that had a 3 mile loop for walking/running, along with a few other parks that runners had recommended. Always google ahead of time, even if you think you’re in a running-friendly area. For example, in Napa it sounded like the X Trail would be a great place to run. It’s a trail, right? WRONG – it’s actually just a road and I found that a few people actually stated that it was not good for running. Another great place to look is on local running stores’ websites – I found a local running store in Napa that had Saturday morning runs I could have participated in if I had wanted to!
The Hollywood Reservoir ended up being a perfect loop for our 15k in LA - and we found it by just googling running paths.

The Hollywood Reservoir ended up being a perfect loop for our 15k in LA – and we found it by just googling running paths.

  • Make the runs fun! Unless you’re going for time or training with speedwork or something, consider taking along a camera or your phone to take pics! We had a few days of easy runs so decided to stop and take pics along the way or run through neighborhoods we wanted to visit anyway. No – it’s not ideal if you’re doing 4x400s and going for time or heart rate, but if you have an easy run scheduled and don’t mind sacrificing your time, then try it out!
We planned this San Fran run around touristy locations so we could take pics

We planned this San Fran run around touristy locations so we could take pics

See, running AND being a tourist!

See, running AND being a tourist!

  • Don’t beat yourself up if you miss a run or stray from the schedule We didn’t follow our schedule perfectly – and that’s okay! For me, it was most important that I cover the basic mileage, especially the longer runs. Since we still have a few weeks until our half marathon, I was okay with missing a speed workout or even missing a shorter running day. For example, when looking at the schedule on Wednesday night, we realized that doing our 15k Saturday morning before our 9 a.m. pre-BC game festivities may not be the most fun, especially after going out for B’s birthday Friday night and hitting up a 10 p.m. comedy show. Since Thursday was a scheduled off day, and we both felt fine after Wednesday’s 3 miler, we decided just to do our 15k Thursday when we knew we’d have the time. Same thing with Napa – we did our 10 miler on a Friday when we were supposed to do a 5 mile pace run. The 5 mile pace run may have never happened, but a few days we walked plenty of miles around the cities and on the Sunday we left LA (a rest day) I got in an easy 5 miler instead. Remember – it’s your vacation so just enjoy! In a few weeks you’ll likely remember the time you spent sightseeing and hanging out with friends, not the 3 miles you skipped because you went to a brunch.
  • BONUS: Have a running partner / friends that support your habit The thing that made it easiest for me to run during our entire vacation? Having an awesome running buddy to hold me accountable – B! I don’t know if I would have kept up with all the runs if he hadn’t been there to run nearly every run with me. He helped me make sure they were fun and didn’t interfere with our vacation activities, and of course pushed me when I needed to. Don’t have a running partner vacationing with you the entire time? Find a running group in the city you’re visiting (as I mentioned above, I found a Napa Saturday morning running group on the local running store website, visit friends who enjoy running (both Katie and Melgar enjoy running and it was great to run with Melgar so that I could spend more time with her!) and can give you running route ideas, or even just make sure to visit friends that “get” runners. We all know those friends up get annoyed when we work out, we run, etc. We all have a few of those. Wing is not one of them – he may not be a runner, but he was more than happy to go for a walk while we ran and also gave me the keys to his apartment complex gym so I could get in a run one morning while he and B slept – both things I really appreciated.
Running with Melgar meant our fastest vacation run!

Running with Melgar meant our fastest vacation run!

AND running with B mean I can take pics like these

AND running with B mean I can take pics like these

And because I know you’re all wondering, here are our vacation miles from our West Coast adventure – some of our final training miles as we get ready for the Rock N Roll Half Marathon in Cleveland THIS WEEKEND!

  • Saturday: 9 mile run on the schedule
    Actual – ran 9 (in Cleveland) right before hitting the airport. I ran while B packed/did laundry/etc.
  • Monday: 4.5 mile run on the schedule
    Actual – ran 4.55 throughout Seattle Tuesday: 40 minute tempo run on the schedule Actual – ran 40 minutes but focused on fartleks, including a 2 minute sprint up one of Seattle’s hills (ouch!)
  • Wednesday: 3 miles on the schedule
    Actual – ran 3.1 miles in Seattle
  • Friday: 5 miles at pace on the schedule
    Actual – ran 10 Saturday’s 10 miles Saturday: 10 miles Actual – ran 3.5 miles at pace around downtown Napa
  • Monday: 5 miles on the schedule Actual – ran 5 miles around San Francisco
  • Tuesday: Interval run, 9×400
    Actual – ran 3 miles around San Francisco, just above pace time
  • Wednesday: 3 miles
    Actual – ran 3 miles sub-pace (8:45 min miles)
  • Thursday: rest day on the schedule
    Actual – ran 15k around Hollywood Reservoir
  • Saturday: 15k on the schedule
    Actual – rest!
  • Sunday– rest
    Actual – ran 5 miles on the treadmill before our flight! I find it much easier to sit for 4 hours if I’ve run ahead of time. With our flight not leaving until 1 p.m. ET, I knew I’d have time to run while B and Wing slept, and after two rest days my legs were itching to move!

Some questions for you – and my answers as well

  • Do you run on vacation?
  • What tips would you add? Stay hydrated! At work I keep a big 32 oz water bottle on my desk and make sure to drink at least 2-3 of them a day. During vacation it’s not as easy, and we often are imbibing on drinks and salty food, which can make runs more difficult.
  • What’s the hardest thing for you about staying on schedule on vacation? Early morning runs. If I don’t run in the beginning of the day, I know it won’t happen when I get started on all our other activities. I also feel guilty sometimes running when I’m spending time with those that don’t run – it’s as if I’m missing out on spending time with them.
  • What’s your next race? The Cleveland Rock N Roll Half Marathon! This weekend. Wish us luck!

Friday Five: Five Things I’m Smiling About

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Phew – TGIF! This is one of those busy weeks where I really feel grateful that it’s finally Friday. Not that it’s been a bad week- quite the opposite. It’s actually been a GREAT week filled with stuff I love. Here are 5 things that were awesome this week and what kept me so busy (and smiling):

1. Learning About Some New Businesses With My DCA City Advocates: Tuesday was a great DCA City Advocates meeting! for those of you that may recall, the DCA CA program is a civic engagement group I’m involved with. It’s a program that fosters civic engagement among individuals who love living in, working in, or just visiting Cleveland. This month’s meeting we got to meet and hear from the winners of the recent 5th Street Arcades grant competition:

  • Sushi 86– This is actually my go-to downtown sushi restaurant. B and I had a stint where we were going there once a week anyway, so I’m excited that they can get some funds to increase their space and start offering sushi-making classes, meetings and so on.
  • Soulcraft Woodshop– This is a furniture gallery that will showcase and of course sell work by the woodshop’s local designers and furniture makers.
  • Bright Green– This is an organic and natural products store – they feature products for children (like organic baby blankets), candles, tea, home supplies and more. Many of their products are actually made on the west side!
  • POUR Cleveland– This hand-crafted coffee shop hasn’t opened yet, but I’m SO excited for it to arrive. They will be working with Counter Culture coffee shop, where one of my good family friends works in North Carolina. They will also have tastings and classes, plus pastries.

They each told us about their business plans, why they chose downtown Cleveland, challenges of being entrepreneurs, and so on. If you’re in Cleveland I definitely recommend checking out the 5th Street Arcade at some time and seeing all the new shops!

Informal interviews with the winners

Informal interviews with the winners

2. Half Marathon Training and Running with Friends: Okay, so I finally started training for the half marathon I’m running in October. Yes, I’ve been running like 25-30 or even more miles a week so I know I’m in fine running shape, but I haven’t been following any sort of schedule or doing any long runs so it I guess it’s time to actually get back in training mode. Training means that for the time being my weekly mileage will be cut down (the first few weeks are pretty lame in terms of mileage and I won’t be running every day) but I will be focusing on some speedwork with tempo runs, and also allowing my body to heal during rest days. Imagine that! And don’t worry, the longer runs will come soon enough so I better enjoy the lack of intense time-commitment while it lasts. AND not only did I decide to start half marathon training, but I ran with friends twice this week! That’s right, I ran with people before work on Wednesday AND Friday. This is a new thing for me – but I enjoyed it. Cari and I ran Wed. morning – she had 2 miles on her schedule, so I ran 2 without her and 2 with her. Friday, I ran with Nicole, who I met through Bridge Builders. She’s training for a marathon and I hope to keep running with her as she trains and maybe even get in some longer runs with her.

3. My PB2 Arrived! Not only did I run out of PB2 a few weeks ago, but I also ran out of regular JIF peanut butter and am down to the last spoonful of our Smucker’s Crunchy supplies. Can you imagine that? Thank goodness, Amazon came through and my supply of PB2 came earlier than I anticipated. AND I ordered even more than last time – so hopefully I’m all set for a few weeks.

<3 this stuff. Seriously addicted.

4. Patio Drinks @ Parnell’s: I love Parnell’s downtown. It’s one of those low key bars where I always feel welcome. There’s no need to dress to impress, and there’s almost always room on their patio. And it’s more than likely you’ll get a bartender with an Irish accent. #Justsaying. Anyway, this week I enjoyed patio beverages with Laura, Chris and Victoria, my old DCA City Advocate cohort. We haven’t all been together in a few months and we definitely need to start getting together more regularly – we used to see each other more than once a month! Not only was the company and beverages good, but I also got to meet a Twitter friend I’ve had for more than 5 years but never met in person. Being a social media person, I’ve gotten used to the fact that there are some people I know all about but have never met in real life, and vice versa — but meeting in real life is still super awesome!

Patio Drinks @ Parnell's Pub Downtown - Barrels as tables!

Patio Drinks @ Parnell’s Pub Downtown – Barrels as tables!

5. Volunteering @ the National Senior Games: The National Senior Games are in town! What’s this you ask? It’s like the Olympics – it’s a multi-sport event but actually boasts MORE athletes! And just like the Olympics, it’s always held in a new city – and this year it’s in Cleveland! So right now we are hosting some insane number of athletes (like nearly 11,000), all ages 50+, and their families. Pretty cool huh? Tonight I’m volunteering at the Celebration of Athletes, which happens to be hosted by Olympian Scott Hamilton! I’m so happy to be not only volunteering with a few of my fellow DCA buddies, but also to help out (even if it’s just  a tiny bit) with such a cool event that brings visitors to Cleveland.

Scott Hamilton (center) will be at the event tonight. Pretty cool huh? He was an Olympic figure skater. And clearly also in Blades of Glory.

Scott Hamilton (center) will be at the event tonight. Pretty cool huh? He was an Olympic figure skater. And clearly also in Blades of Glory.

Hope you had a fabulous Friday as well! Some questions to ponder (leave your answers in the comments if you can!):

  • Are you a fan of Olympic figure skating? Honestly, not really. I don’t NOT like it, but it’s not my favorite winter sport. I LOVE watching the luge and bobsled races. 
  • Are you on Twitter? How long have you been on there? YES! Obviously. I’ve been on apparently for more than 5 years.
  • Do you have  “Twitter friends” or friends that you haven’t met in real life?
  • What is your peanut butter supply like?
  • Do you prefer running with friends? Solo? Both!