Sunday, January 24, 2016

A Look Back (WW # 25)



Welcome to the Weekly Wrap!




This linkup is hosted by yours truly and my good friend Tricia @ MissSippiPiddlinThe purpose of this link is to connect with and support other active women.  You can summarize your whole week or just a small portion of it.  It's up to you!  Race recaps are also encouraged!   {See complete rules} 

A bit of housekeeping...Please challenge yourself to come back to this link later in the week and interact with more active womenWe want to make sure Wednesday linkers have the same consideration as Sunday linkers.  It's a wonderful way to make new connections!  Also, because many of you enjoy linking on Sunday evenings, we are opening the link an hour earlier at 5 p.m. CT.    


On to my wrap...

If you think about it, I spent 6 months training for my first marathon.   In late June, I began training for Chicago.   Since I didn't share my training plan, I thought I'd show you that I did indeed follow oneThis is week # 9 of the plan I used (based on Hal Higdon's Novice 2):


Week Mon Tue Wed Thu Fri Sat Sun Total

9 Plan Rest 4 m run 7 m pace 4 m run Rest Cross Half M   28
ME Rest 7 pace Rest 4 5 Ski 12   28
Pace: 9:21 10:14 9:42 10:24


You may know I developed a metatarsal stress fracture two weeks before that race. After receiving my diagnosis, I immediately went to work to save my Disney Marathon registration which was only 14 weeks away.  I had to do something for my sanity...something measurable. This was what week # 6 of 14 of my alternate training plan looked like:
 
WeekMonTueWedThuFriSatSun

6 21 M 14.5 M 40 M 121 Min
What:BikeBikeBikePool Run
Heart:160152154134

It was very important to monitor my heart rate.  I had never done much of this, but it was the only way to know if I was getting a quality workout.  I needed time in both harder (80-90% max HR) and moderate (70-80% max HR) zones.  I tackled alternate training with a vengeance.  I was a gal on a mission!   It's one of the most difficult things I've undertaken and I truly appreciate all of the support you gave me right here on the Weekly Wrap!

Several of you have asked me about pool running.  Marcia from Marcia's Healthy Slice first suggested it to me and sent me THIS LINK.  It will answer any question you may have.  I found it helpful to really drive my arms through the water to keep my heart rate up.  I clipped my iPod Shuffle to my headband and wound the cord around my ponytail in order to have music.  I could not have done it without music!   I'm afraid I was known as the crazy lady in the pool.  Um...who cares?

Pool running is no joke!  The resistance of the water will provide a workout like you may never have experienced.  The first few sessions wiped me out.  My lungs were so sore.  I increased pool running by 10-15 minutes each week beginning at 60 minutes and peaking at 2 hours and 45 minutes.  Yes, 2 hours and 45 minutes non-stop.



The traveling HRM has made it's way home to Karen!  Thanks again!


I also increased the mileage of my long outdoor weekend bike ride by roughly 10% beginning with 20 miles and peaking at 60 miles (4 hours and 20 minutes).    I really enjoyed these rides and plan to continue cycling.  Note with my alternate plan I had two long efforts each week on back to back days.  That required an extra day of rest! 

My peak on the bike.  I forgot to switch my Garmin from pace to speed!


It wasn't until 4 weeks before Disney that I was able to run.  I had no choice but to ramp up quickly.  My long runs for those weeks were 7, 12, 15, and 9.  I stopped pool running cold turkey (Hallelujah!) but tapered off the bike distance as you would prior to a marathon.  I only did a short run taper.  {Please note: I do not recommend any of this for anybody out there!}

I played with fire by opting to run the Disney Marathon.  I never perceived hitting "the wall" and I believe that is testament to my vengeful alternate training.  My endurance was there, no doubt.  When my IT band hurt during the last few miles, I was relieved to have a "normal" problem and nothing related to my foot.  It caused me to slow, but I felt I still had stamina. 

I've mentioned before what a poor sleeper I am.  I do not set an alarm because if I did, I would worry about it all night.  On the rare occasion I oversleep, I assume my body needed sleep more than a workout and I don't feel guilty.  For the past 10 days, I've gloriously overslept.  It's definitely what my body needed. 

I've tried running twice since the marathon and both times found my knee (ITB) was not ready.  Not only did I demand a lot out of it after 10 week of no running and then 4 weeks of a quick increase, but I must remember I also walked the Disney parks for a few days after the race. When I was sidelined with my foot injury, I did not run or walkI'm giving my body the TLC and rest it deserves and have purposefully taken it easy. 

What I Did This Week:

Thursday Evening -- 60 minutes bike trainer.  Avg HR = 148

Sunday Morning -- 60 minutes bike trainer.  Avg HR = 138


During these sessions, I listened to the podcast Mile After Mile created by our own Weekly Wrap linker Amy Stone (Amy Says So).  You need to check this out.  I found it very entertaining!  You may just get a little misty eyed too.  It's definitely what I'll be doing on future bike trainer sessions.


I finalized my Red Cross CPR/AED/First Aid certification Sunday afternoon.  I spent a few days completing the online portion, which has to be done first.  It was very in depth and time consuming.  But, I enjoyed it thoroughly and was impressed by their simulation exercises.   The hands on skill testing was no cake walk either.  It was pretty intense and I'm glad to have that behind me. 

All of this is in preparation for my upcoming RRCA Coaching Certification.  I am very excited about this!   I've been on their list for quite a while waiting for this course to be offered nearby. Luckily, I held out long enough for it to come to my city.   I'll soon be Coach HoHo.  { CoHo ? }

And that's a wrap!

Have you ever done alternate training?

Do you like listening to podcasts?


82 comments:

  1. How exciting - a running coach. Maybe I'll hire you someday (if I ever dare to run a full).

    ReplyDelete
    Replies
    1. As much as you run, it's not that much more training. 15,17,19 done! I know you can do it if you want. Heck, I'll give you free advice if you run one with me! LOL.

      Delete
  2. I'm so excited your going to be a running coach too! I can't imagine the wealth of running knowledge you'll have! I've been doing a lot of writing this weekend and I just can't believe we actually did it, I'm just as much happy you finished this race as I am! :)

    ReplyDelete
    Replies
    1. It will be interesting to see what they focus on in the training sessions. I'm so ready to run another marathon. My body is still saying "no can do". Hurry up already, stupid body!

      Delete
  3. Replies
    1. It's something I've been waiting on for a while. I'm very excited.

      Delete
  4. That is exciting you will be a coach!
    I was amazed at how easy it felt after my stress fracture to jump in and run a half, the only anxiety was - am I hurting my leg. Even though I know this I still had a hard time when it came time to miss runs during my training Nov. and Dec.
    I hope your IT band calms down soon and you can get back to running.
    I do think you needed and earned some extra rest! Walking the parks is miles on your feet.
    Your training was great :) I am going to work on those longer rides, but it has to be above freezing for me stay outside on a bike lol I have my limits. I can tolerate an hour on the cycle at the gym but getting beyond that is going to be a challenge!

    ReplyDelete
    Replies
    1. I wasn't too concerned about hurting my foot. The doc kept telling me it was fine and I couldn't hurt the neuroma, it would only hurt me. LOL. I think the coldest I rode my bike was low 40s and in the dark. That was about my limit. It's so much quicker now to just hop on the trainer, but not nearly as exciting.

      Delete
  5. That's exciting becoming a running coach, you are going to be an awesome coach.

    ReplyDelete
    Replies
    1. Oh, thanks. I'm looking forward to learning a lot and hopefully putting it to practice.

      Delete
  6. I am definitely a cross trainer by nature as a triathlete. I also do things like shovel snow. That's awesome you're working on a coaching certification!! Podcasts are a great way to occupy time. I listen to a few triathlon related ones and also Serial.

    ReplyDelete
    Replies
    1. That's one thing I've never had to do...shovel snow. I'm excited about the certification. With all of this cold weather, I've been dreaming of water skiing. Four months isn't that long to wait, I guess!

      Delete
  7. OMG I can't believe you ran for 2 hours and 45 minutes IN THE POOL!!! That is AMAZING. I would have gone nuts. I just did my CPR recertification last week so I can keep my coaching certification current. I'm a triathlete so I'm all about alternate training. :) I don't listen to podcasts but there are several I've heard about that sound interesting so I may give one a go!

    ReplyDelete
    Replies
    1. Oh, I was already nuts from missing Chicago. I became crazy with determination to do whatever it took. I had not tried podcasts until this weekend. I didn't want to get off the trainer until the episodes ended.

      Delete
  8. I may need to do the pool running. My PF isn't liking running at all. Sigh.

    ReplyDelete
    Replies
    1. I hate your PF is still giving you problems! But my friend, I know YOU can do it if needed. No doubt. You'll do whatever it takes to get you to Big Sur, right?

      Delete
  9. I really miss cycling outside in the wintertime it's just too cold for me. Glad to hear that pool running is working so well for you. I have not tried it but I can't imagine being in the pool for almost 3 hours. happy to join your link up! I don't usually do a weekend post

    ReplyDelete
    Replies
    1. I really enjoyed cycling outside this fall. But dark early mornings in the low 40s is where I reached my limit. Remember the link stays open for three days. It doesn't have to be a weekend post!

      Delete
  10. I'm glad you're giving your body the rest it needs. You did ask a lot from it, and it gave you everything it had, so it's good you're treating it right. I'll be doing a few long runs by myself since my running buddies will be away, and I think I might try listening to a podcast instead of music. Have a great week!

    ReplyDelete
    Replies
    1. I think you would enjoy the podcast! I've listened to Episodes 1 and 2 in the Mile to Mile link. Both are very interesting.

      Delete
  11. When I waa training for my 50k I would listen to podcasts. That really helped pass the time. I have never done Pool running but I hear it is a great workout. Every time I go to Disney for a race, we hardly stay afterwards and do the Parks. We are just so exhausted from racing all wkend. I wish the RRCA would come close to my area. I would love to get that certification.

    ReplyDelete
    Replies
    1. I almost traveled to New Orleans but waited overnight to think about it and it sold out. Thankfully, it worked out for me later. Get on their email list and if you ever see one close, snap it up! They sell out super fast.

      Delete
  12. Gosh, I didn't realize that you were doing such long pool workouts. I agree that that and the cycling built your physical and cardio endurance. It is amazing how well you did without much running!

    ReplyDelete
    Replies
    1. Isn't that pool running crazy? I'm paying the dues for doing a marathon without running much beforehand. I've needed lots of rest and recovery!

      Delete
  13. This is great! I crave variety in my workouts - cycling, running, HIIT, Kickboxing, yoga - you name it, I probably do it!

    And I absolutely cannot exercise indoors without music, BUT when I run, I practice my meditations :) Yes, it's something new I discovered.

    ReplyDelete
    Replies
    1. Variety helps to keep you motivated. I want to continue cycling and I'll water ski in the summer. No pool running, hopefully!

      Delete
  14. You are just non-stop action!I am still SO amazed at all the pool running you did. I really want to give that a go ;-)

    ReplyDelete
    Replies
    1. I did what I thought I had to at the time. Anybody can do it!

      Delete
  15. 2 hrs and 45 min of pool running is impressive!! You did awesome while you were injured! So cool you're going to be a running coach! I haven't listened to many podcasts. I'll have to check out that podcast.

    ReplyDelete
    Replies
    1. I'm very excited to learn the coaching side of running. Amy's podcasts are very interesting!

      Delete
  16. I don't tend to listen to anything during a workout. I tend to zone out and miss a lot of what is said. Which I guess is good and bad.

    So far I've been lucky with pretty minor injuries that only take me out of running for a week or two. When that has happened, I've hit the elliptical like a mad woman, but I admit I've never done pool running. I think I'd spend the money to run on an Alter G first LOL.

    ReplyDelete
    Replies
    1. This is the first injury I've had that took me out for months since 2011 (ankle stress fracture). Like you, the rest were a matter of a week or two. Hopefully, it will be a long, long while before another -- hey NEVER would be great!

      Delete
  17. I haven't done alternate training, but I only run 3 days a week. Speed work and running 4 or 5 days causes too many niggles. So I have accepted that I won't be too fast, I just want to finish. I don't listen to pod casts.... never found something I enjoyed, and listening to people talk is just background noise to me. Have a good week ! and good for you for taking time off. I am sure your body needed it, you rocked your training !

    ReplyDelete
    Replies
    1. I wasn't sure I'd like the podcasts as I've always been a music listener. They kept my interest! In fact, I didn't want to get off the trainer until they were over.

      Delete
  18. That's a very helpful summary of how you exercised during your injury. I'm seeing a podiatrist this week so will hopefully get some tips this week and put in place my own alternative training plan. I'm signed up for a half marathon in May with my mum so want to make sure I can run it.
    That's great news about you becoming a coach. I'm just waiting for confirmation I'm on my EA coaching course. I don't think I have to do any first aid training for my course but I think I'll try and do some anyway as it's such a good skill to have for everyday life!

    ReplyDelete
    Replies
    1. I hope you get great news from the podiatrist. You have a lot of time before your half, which is good. What is EA Coaching?

      Delete
  19. I don'ypt listen to podcasts & thankfully haven't had to utilize alternative training like you have. No doubt because I'm more cautious & probably would have just given up on marathons altogether!

    So happy it worked out for you.

    ReplyDelete
    Replies
    1. I guess it helps to be one of those people who rally when they are told they can't do something. Oh yeah? Watch me!! Ha Ha.

      Delete
  20. You were definitely creative with your alternative training plan, a lot of people would have just given up! NOT you! Congrats on getting the CPR training done, that is impressive. You will make a great Coach HoHo! :)

    ReplyDelete
    Replies
    1. I kinda relish proving people wrong, MB. It would have been so much easier to sit on the coach. But, I had something to prove--even if it was just to myself. I'm excited about the coaching classes.

      Delete
  21. I have to say I am super impressed that you did pool running for 2 hours and 45 minutes! I hope your IT band starts to feel better but until then it sounds like you are being smart and not trying to run on it. Yay for CPR training! I have to renew mine next month, it feels like it comes around so fast and every time they change something just a little bit. I think they do it on purpose so you can't just test out of it like we used to, they want you to sit through their class. Have a great week!

    ReplyDelete
    Replies
    1. Our instructor mentioned how they don't want people to test out anymore. He was tough too. I'm embarrassed to admit I was actually sore from administering CPR over and over and over!

      Delete
  22. I just started listening to podcasts recently, but I haven't done any fitness ones yet. So far, I'm enjoying Planet Money, Serial, and The Lively Show. I find they're great company when I'm doing chores around the house. Your buildup to WDW marathon blows my mind - incredible what you can do with a really high fitness level and a can-do attitude! -C

    ReplyDelete
    Replies
    1. I'm really late jumping on the podcast wagon. But, I really enjoyed the ones Amy has done. They definitely helps pass the time on the trainer. I don't want to stop until the episodes are over.

      Delete
  23. I love listening to podcasts on easy runs! And I havent done alternate training consistently...last winter I did about 3 weeks on pool running/swimming when I was injured. Not sure if I could have handled more than that or using that as "training" for a race!

    ReplyDelete
    Replies
    1. I think we all do what we have to. Luckily, you only needed 3 weeks! Disney was great motivation too.

      Delete
  24. I sleep great, except the night before a race. I do need alarms, but then I spend all night dreading sleeping through it. Great job on all the training, and you did it!

    ReplyDelete
    Replies
    1. I've slept pretty good lately, I think mainly because the stress over doing the marathon -- and worrying about what might happen -- is over.

      Delete
  25. Ooh, I'll have to check out that podcast. I listen to podcasts during my commutes and on walks at times. Sounds like your legs really do need rest after that quick ramp up and all the walking at the theme parks. It's funny how many miles you add on with the walking there.

    ReplyDelete
    Replies
    1. You do add a lot off miles in the parks. On this trip I purposely tried to limit mine too. It was all worth it though.

      Delete
  26. I'm just starting to get into podcasts. I started with Serial season 1, and am now starting season 2 but I can't get into it as much as I did season 1. I would love to get RRCA certified after I have a little more experience under my belt!

    ReplyDelete
    Replies
    1. I've heard many people talk about the Serial podcasts. I'm going to look into that. Honestly, I don't really know what to expect from the coaching course. I hope I learn a wealth of information!

      Delete
  27. I've never tried pool running- but it sounds like a great workout! I do enjoy a few podcasts, mainly some comedy ones and Serial. I need to get into more!

    ReplyDelete
    Replies
    1. Many people have mentioned Serial. I guess I need to see what that's all about. Anything entertaining is welcomed on the trainer.

      Delete
  28. So great looking back. You are amazing and tough! So cool that you are going to be a run coach! So exciting!

    ReplyDelete
    Replies
    1. Thanks, Sharon. I've been waiting for a while to take this class. I hope it addresses a lot of the issues I have.

      Delete
  29. I've heard so much about how effective pool running is, thanks for sharing your thoughts and experiences! YAY on the Red Cross CPR/AED/First Aid certification and the upcoming RRCA certification. You are a woman who truly never stops working to improve!!!

    ReplyDelete
    Replies
    1. I've been interested in the certification for quite some time. Not necessarily to be a coach (that would be awesome too) but mainly for the base of knowledge. I'll just see where this takes me. Who knows?

      Delete
  30. I really need to work more on heart rate training. I finally have been using my HRM but not sure how to read it LOL. I also need to figure out what to do on my trainer. Just spinning for an hour seems kinda boring. Any advice?

    ReplyDelete
    Replies
    1. Riding outdoors is so much more enjoyable! But, a good movie works well for a long training session. (The longest I've been inside on the trainer is 100 minutes.) And the podcast I mentioned above really kept my attention. I didn't want to stop until the episode was over.

      Delete
  31. Oh geez I almost missed this. I saw MissSippiddlin's note to come back and comment on the later link ups so I started at the bottom. I would have missed that I'm *IN* your link up. That is absolutely the coolest. Thank you from the bottom of my heart!

    I'm also enjoying that you're loving cycling and that you are heart rate training. Two things that I also love! Thanks for having me.

    ReplyDelete
    Replies
    1. Amy, I really enjoyed episodes 1 and 2 (that's as far as I've gotten). You picked two very different, yet very inspiring scenarios. I kept getting misty eyed during Episode 2! Keep them coming.

      Delete
  32. I've read so much about pool running. Watched videos of people doing it correctly. And somehow when I get in the water I cannot make it happen. Maybe I should practice more. I look like a drowning fish. And considering I'm actually a former distance swimmer that's saying something!

    ReplyDelete
    Replies
    1. I have one suggestion. This helped me tremendously. If you are wearing a flotation belt, turn it around so the bulk of it is on your abdomen and the buckle is on your back. It will keep you in a more upright position and it makes it much easier.

      Delete
  33. You are a rock star to pool run that long! And to run a marathon after 4 weeks of running! Super impressive!

    ReplyDelete
    Replies
    1. Crazy. Obsessed. Determined. Delusional. I can think of a lot of words that describe what I did. LOL!! I'm just happy it turned out OK.

      Delete
  34. I have thought for a while you are the poster child for how to recover and get through an injury without losing much of your conditioning/training! You did amazing!
    Literally less than 1% of anyone who runs a marathon will ever really hit the wall, it can happen to anyone even proffesional athletes. It's only happen to me once. But so many think when they bonk or loose their energy or get tired at the end, they think that is hitting the wall. But I know for a fact why you didn't hit that point on a 'OMG" level. It's because you're so awesome and were very well trained and conditioned!
    It wouldn't surprise me, knowing your training if you do another and don't have to deal with any injury, I bet you knock an hour off your time alone just because you do train well.
    Oh, I totally didn't forget to link up today, I just wrote a post that wasn't so much on a positive note so I didn't feel it was appropriate to add to a link up:) Next week I'll be back in it though!

    ReplyDelete
    Replies
    1. I've never seen that stat about hitting the wall. I actually thought the majority of people hit it. The warm and humid weather was a big factor in my performance too, although I didn't really recognize it at the time. I was too busy worrying about the body. I absolutely want to do another. You can always link with us KW, no matter what the subject. We are here to support you!

      Delete
  35. So glad you were able to make it to the start line of the wdw marathon!
    We use to do a Peek in our week posts on Sundays but then it got to be too much to blog that often..lol. If we start bringing those posts back on Sunday I'll try to join your link up!

    ReplyDelete
    Replies
    1. I remember your Peek In Our Week posts! We'd be honored for you to link with us. It does get overwhelming (at least for me) to post really often. I tend to back off from time to time. Sometimes, it's only once a week.

      Delete
  36. Persistence pays off; and so does hard work. :-) You'll love the RRCA coaching course!

    Thanks for the linkup!

    ReplyDelete
    Replies
    1. Thanks. I'm very excited about this course.

      Delete
  37. Viva Coach CoHo!!! Good for you for pursuing coaching! You are wise to lay off if you're ITB is threatening. You do not want that to become a chronic issue. Thanks for the shout out on the pool stuff! So glad it did the trick for you!

    ReplyDelete
    Replies
    1. I absolutely do not want lingering ITB issues. I hope after extra rest, I'll be good as new -- well, at least much improved!

      Delete
  38. Good luck with your coaching certification! Thanks for the podcast recommendation - I'll definitely check that out.

    ReplyDelete
    Replies
    1. Thanks. I'm excited about the course.

      Delete
  39. I'm glad you recapped your training cycle. I came into the weekly wrap ups after Chicago passed and you were already up to some epic bike rides and pool runs and wasn't sure where you started. Also, congrats on getting a step closer to a coaching certification! Excited to see where it takes you.
    I had ITB crap last year and Superfeet insoles and prescribed stretches saved my butt. It took a while, but I don't think more than a month or so. I still ran (advice from PT) but not very far. Anywho, I hope it resolves itself quickly or you find something that works for you! Have a great week.

    ReplyDelete
    Replies
    1. I Googled Superfeet as I've never heard of them. I may give those a try if my ITB is still hanging around on my next run. In the past, it never lasted very long. I really appreciate the information!

      Delete
  40. How exciting! You'll love the RRCA course.

    ReplyDelete
    Replies
    1. I hope so! I don't think I've heard anyone say anything negative. I'm very excited.

      Delete
  41. Although I know it was far from ideal for you, I love your story of having to do the alternate training because it had such a happy ending. I'm so glad you had a good experience at Disney and that you were able to be there running it in the first place! Sounds like you are approaching recovery in a very smart way.

    Exciting news on the RRCA coaching and congrats on getting that CPR stuff done. CoHo....it's got potential :)

    ReplyDelete
    Replies
    1. I think this recovery phase is taking too long, but I've never run a marathon before...after being injured too. The RRCA classes were very interesting!

      Delete

I enjoy reading your comments and will make every attempt to reply. Thanks for taking the time to leave one!