TCM W9:D2

Speed 5x1K (400 recovery)

Target: 5:48

Splits:

5:50.0
5:52.6
5:51.7
5:54.5
5:52.2

Tuesday night at the track!

I actually feel confused that I didn’t surpass the target because my Garmin kept telling me to slow down. Weird. At any rate, I’m not going to sweat a few seconds over 1 km, because I was still really close to the target. Only one week of speed work left, and then the strength workouts start. Distances are really starting to ramp up - I have my first 8 mile tempo run tomorrow, and a long 15 on the weekend. Rest up legs - it’s your only day off!

TCM W9:D2

Speed 5x1K (400 recovery)

Target: 5:48

Splits:

5:50.0
5:52.6
5:51.7
5:54.5
5:52.2

Tuesday night at the track!

I actually feel confused that I didn’t surpass the target because my Garmin kept telling me to slow down. Weird. At any rate, I’m not going to sweat a few seconds over 1 km, because I was still really close to the target. Only one week of speed work left, and then the strength workouts start. Distances are really starting to ramp up - I have my first 8 mile tempo run tomorrow, and a long 15 on the weekend. Rest up legs - it’s your only day off!

TCM W9:D1

Easy 5

Target: 12:05-12:55 min/mile
Actual: 12:06 min/mile

Oof. My legs are tired! I played games to keep my mind off of my legs. Like name all the state capitals (I don’t live in the USA so this is more of a challenge), then I tried for European capitals. Then I counted streetlights and made up songs. So it was a really exciting run, needless to say!

TCM W9:D1

Easy 5

Target: 12:05-12:55 min/mile
Actual: 12:06 min/mile

Oof. My legs are tired! I played games to keep my mind off of my legs. Like name all the state capitals (I don’t live in the USA so this is more of a challenge), then I tried for European capitals. Then I counted streetlights and made up songs. So it was a really exciting run, needless to say!

TCM W8:D7

Long 10

Target: 11:41 min/mile
Actual: 11:39 min/mile

Woooooooo! That ten miler was awesome! I ran the Duff Roblin Parkway today, and I killed that hill on the way back. Slayed it. My iPhone also played the right music at the right time: as I started that climb, “The Distance” by CAKE came on, followed by “Sabotage” - Beastie Boys. Yes. YES! The weather was perfect, though I had to fight some wind on the way back. My stomach felt out of sorts during some of the run (yeah, really need to consume less dairy!), but it settled by the end. I fuelled with honey stingers again, and just brought my handheld bottle. I may need my Camelbak for next weekend’s 15 miler or drop off a water bottle along the route. I’m so looking forward to 15!

TCM W8:D6

Easy 6

Target: 12:05-12:55 min/mile
Actual: 11:38 min/mile

And this is why I’m not allowed to run with others! Ok, I’m kidding. But I probably should’ve paid a little more attention to pacing. I just felt so damn good, and the conversation was great. I don’t often run with others, so it was nice to have the company! Sorry Garmin, I promise to listen to your incessant beeping better next time. 

71 days until the marathon!

TCM W8:D6

Easy 6

Target: 12:05-12:55 min/mile
Actual: 11:38 min/mile

And this is why I’m not allowed to run with others! Ok, I’m kidding. But I probably should’ve paid a little more attention to pacing. I just felt so damn good, and the conversation was great. I don’t often run with others, so it was nice to have the company! Sorry Garmin, I promise to listen to your incessant beeping better next time.

71 days until the marathon!

TCM W8:D5

Easy 5

Target: 12:05 min/mile
Actual: 12:06 min/mile

Another great sunrise. My legs felt heavy on today’s run. But I guess the halfway point of training is almost here, so I should be feeling cumulative fatigue. And I am. 6 & 10 miles this weekend plus tennis, a birthday dinner, and watching football!

TCM W8:D4

Tempo 5

Target: 10:52 min/mile
Actual: 10:53 min/mile

Warm up: 1 mile - 13:00
Cool down: 1 mile - 12:18

Solid run. A perfect sunrise. It makes me a little sad that the days are getting shorter and it’s dark when I start my runs. It just adds a slight creep factor to my runs. Add in an abandoned stroller at the end of a driveway and I get really creeped out. I kind of felt like devil baby attack might happen if I got too close to the stroller. But really…this is why I run on trails and not in neighbourhoods.

Currently route planning for this weekend’s long run. Mainly wondering if I should do many small hills or one long hill? Life’s important questions, don’t you know!

TCM W8:D2

Speed 6x800 (with 400 recovery)

Target: 4:45

Splits:

4:41.6
4:45.3
4:46.2
4:44.7
4:43.7
4:42.2

I think the splits say it all! Originally, I was not uber excited to do speed work last night - it’s definitely the hardest part of the plan (but the most important). I actually felt really good out there - but sadly no Eritrean track team this week!

Now time for rest day!

Anonymous: You don't talk a lot about non-running stuff.. Are you married? What do you do for work?

Well, it is a running blog, grey face… but to answer your questions:

Married almost 3 years!  

As for work, I am in the GIS/engineering industry - so it’s all about maps and analysis and all that jazz.  I love what I do!

Hansons Marathon Method: The Week 8 Update

I’m 8 weeks deep into Hansons training plan for the Twin Cities Marathon. I have to say that I was nervous using this training plan. It is a lot of running. Especially for a two-time marathoner notorious for skipping runs. But two years of using Hal Higdon plans and two six hour marathons later, I knew I needed a change. I haven’t had too many injuries from running - just a case of nasty shin splints when I increased mileage too fast and mild sprain from a training run a couple years ago - so I wasn’t worried too much about the potential of injuries. Anyways, following Hansons has really rejuvenated my love of running. So let’s talk about the good and bad (and maybe even the ugly) of Hansons:

The Good

The plan lays it all out there. You pick your marathon goal and the book spells out exactly how to do it. All your targeted paces, mileage - it’s all there. I found with previous plans I wasn’t sure what pace I should be running, so I always just ran as fast as I could manage for the distance (I know, terrible way to train!). There’s no guesswork at all with Hansons. I love knowing that today I’m running an easy 6 with a target of 12:05-12:55 min/mile. Having targets makes me stick within that range and not run faster - of course, my beeping Garmin also helps keep a handle on that too. I like that the plan tops out at 16 miles for the long run. I used to spend all week agonizing about running 18-20 miles on the weekend. The idea of spending my Saturday running for 4-5 hours scared me. With Hansons, I’ll only be running for just over three hours max during my longest run.

The Bad

Well, running six days a week can really take over your life. I’m typically planning events around when I’m running. For the most part, I get my runs out of the way in the morning leaving me with evenings to do other activities, like tennis or hanging out with friends. But you certainly won’t catch me out late on a Friday or Saturday, since I want to be up and running around 6am. I’ve learned that procrastinating runs never works out favourably and more often than not, procrastination leads to missed runs. I do not believe in messing around with the Hansons schedule. In the first 8 weeks, I have made 2 adjustments to the plan - in lieu of a scheduled run, I have run a half marathon race (in weeks 3 & 5). There will be no other adjustments to the plan from here on out - I have no races until race weekend. I feel like the Hanson brothers are the professionals and following their schedule to a t gives me the best chance of hitting my 4:45 goal. Maybe I’m wrong, and maybe it’s fine to switch long run days or tempo runs, but I’d hate to get to the finish line at 5:00+ and go, “gee, maybe if I hadn’t changed things up…” I’ve had two marathons of regret, I don’t need a third. If I get to the finish line on October 5th and don’t meet my time goal, I want to walk away knowing I did everything I could in my training. So far I’ve completed 100% of the training. No skipping. No cutting runs short.

The Ugly

Muscle soreness that never seems to fully go away, chaffing, foam rolling, constant laundry of running gear, the non stop hunger…

So basically, what I’m trying to say is that I love this plan, and I’m grateful for every single run. If you are thinking of training for a full or half, and even if you’re a back of the packer like me, don’t hesitate to give Hansons some serious thought.

TCM W8:D1

Easy 6

Target: 12:05-12:55 min/mile
Actual: 12:12 min/mile

The weatherman betrayed me. He promised no rain until 7am. One mile in (at 5:30), torrential downpour. Thanks, buddy! Two other betrayals:

1. My Fitbit bit the dust yesterday. It keeps dying without warning, refusing to charge, finally “charging” but then dying immediately this morning. I’ve emailed about it already and I hope they’ll replace it. So, if you’re looking to overtake me on steps here’s your chance!

2. My Garmin is being a baby and won’t transfer my data over to Connect. Technology is a blessing and a curse some days!

Happy Monday!

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