A Look Back (WW # 25)

Welcome to the Weekly Wrap!

This linkup is hosted by yours truly and my good friend Tricia @ MissSippiPiddlin.  The 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 women.  We 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 one.  This 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:

 

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

6			21 M	14.5 M		40 M	121 Min
What:			Bike	Bike		Bike	Pool Run
Heart:			160	152		154	134

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 walk.  I'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?

An InLinkz Link-up

Marathon Week (WW # 23)

Welcome to the Weekly Wrap! 


This linkup is hosted by yours truly and my good friend Tricia @ MissSippiPiddlin.  The purpose is to connect with and support other active women.  We want to hear about your adventures. 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}

 

Speaking of Tricia, look at the delightful gift she surprised me with.  We can now have our weekday morning virtual coffee dates while sipping out of our Weekly Wrap mugs.   Thank you, Tricia!

By the time this posts, I will have completed my first marathon -- hopefully upright and with my foot not scattered in pieces along Main Street, USA.   For those of you who've followed me for a while, you know I was supposed to run the Chicago Marathon in early October but developed a stress fracture in my foot just 2 weeks prior.  You graciously listened to me whine for a few weeks (make that months!) poured out an amazing amount of support, and followed as I went through some tedious alternative training to stay marathon ready.  {Pool running anyone?}

Monday I opted for my second alcohol injection to hopefully kill the nerves in my foot neuroma (the aftermath of the original injury).  Let me say...OUCH for those of you that have never had one.  My doc couldn't believe I didn't make a sound.  I prefer to suffer in silence, ma'am. 

My new Garmin 225 arrived Tuesday and I spent a few days trying to memorize the functions.  It is different from my old Garmin 110 which died after recording 666 activities.  When it kicked the bucket, the light was actually flashing and smoke filled the inside.  It was truly possessed, I think.



R.I.P. Garmin 110  --  You did an excellent job for 4 years!

I had already heard this, but now I know it's true -- Fitbit's service is second to none.  I reported my broken Fitbit on Tuesday.  They shipped me another with no questions asked, no receipt provided and no returning of the broken device.  You can't ask for anything more...except for it not to break this time.

This was an anxious week.  My left hip was cranky so I decided not to do much of anything but rest.  I did pedal on the bike trainer Thursday night for 30 minutes just to work up a sweat.  And, then I ran 2.5 miles Friday morning just to make sure I knew how to use my new Garmin.  Of course there was some walking Saturday at Disney.  From a stamina perspective, I felt ready after cycling and pool running for countless hours for weeks -- nay months -- on end.  But I also knew nothing replaces that time on your feet:  the conditioning of  those IT bands and those frustrating old lady hips.

I lined up exactly 15 weeks from the date of my injury with the goal to simply finish.  It was not the way I planned to run my first marathon.  Heck, it was supposed to be my second one.  I had no strategy, just to run slowly and take walk breaks if needed.  I wouldn't dwell on the circumstances leading up to this race.  I was confident there was nothing else I could have done to be any more ready.  I kicked alternate training's ass!  {Sorry kids.}   And hello...it's Disney for goodness sake.  How could I not have fun? 

I decided I would ENJOY,  I would FINISH, and I would CRY LIKE A BABY. 

UPDATE:  I finished!  I cried like a baby!  My official time was 5:07:12.  And I loved every single joyful, painful, blissful, excruciating, soul-searching, entertaining second.  More to come... 


And that's a wrap!

Does anyone else get emotional during a race?

An InLinkz Link-up

Happy New Year (WW # 22)

Welcome!  This linkup is hosted by yours truly and my good friend Tricia @ MissSippiPiddlin.  The purpose is to connect with and support other active women.  We want to hear about your adventures. 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}

Don't forget to use this badge in your post.
 

I didn't post a 2015 recap so I thought I'd do a quick number summary:

Running:   151 times for 944 miles

Road Cycling:   30 times for 733 miles

Pool Running:   9 times for 15 hours and 41 minutes 

Water Skiing:   30 runs for roughly 15 hours

Dog Walks:   Not Counted

  

Half Fanatic:  Jupiter / 4 HMs in 21 days

# Half Marathons:   8
# Other Races:   10

# New States:   1 = Mississippi

I was surprised when I saw my mileage after being sidelined for 10 weeks out of the year.  And, holy cow -- I spent almost 16 hours pool running.  Pure insanity.

On to the Weekly Wrap.  Well, it was another rainy week.  And busy!  Work was crazy due to year end, holidays and traveling.  I'm so far behind on reading blogs too.  The rain followed me to the beach later in the week.  I think I need a little, no make that a lot, of sunshine.  

Tuesday I ran 6 early morning miles @ 10:03 pace.  I was pleased with this run after struggling with a 15 mile run 3 days earlier.  Wednesday morning I rode on my new bike trainer for 40 minutes.  

I've never been a fan of New Year's Eve.  I just don't like it.  But this year, I took a helicopter tour along Florida's panhandle coast.  I've been coming to this area since childhood and have watched this yellow helicopter fly overhead countless times.  I figured New Year's Eve was the perfect time to take the plunge.  It was awesome!  Even in the gloomy weather, the beautiful emerald green water color was still apparent.  You could see dolphins swimming below.

I have to say a big Roll Tide for Alabama's win over Michigan State on New Year's Eve.  Of course we will be glued to the TV next Monday night as they play for another National Championship title.  After the game, we attempted to shoot fireworks on the beach in the wind and rain.  That was not much fun. 

Friday I ran 9 miles @ 10:17 pace.  This was an early morning, rainy, cool and windy run along the beach front road.  I felt strong during this run and only stopped once for water and GU from the good old mailbox.

Sunday afternoon I ran 4 easy miles.  Being off my feet for 10 weeks and then quickly increasing miles has taken my old lady hips to the edge.  Let's hope they don't fall off the cliff.  Oh by the way, this run was Garminless.  My 110 died after 666 activities.  Hmm...possessed perhaps?  I have a new 225 en route.  I'm also wearing PoPo's Fitbit as mine conked out on Christmas Eve.  Aggravating!

I had a little time to catch up on blog reading Sunday afternoon and realized I can't comment on any Blogger blog using my laptop.  I think every electronic device I own is possessed.  I apologize!  I am reading.  Ugh...just don't let me touch anything else.

In summary, I ran three times for 19 miles and rode on the bike trainer for 40 minutes.  I also did a 20 minute yoga routine for hips probably 5 times this week.  I didn't count.  {I know!  Me!  Who am I?}  And yes, the Disney marathon is only a few days away.  EEK.  I'm both thrilled and admittedly anxious.  Come on foot, hips, IT band -- let's do this thing!

And that's a wrap!

Have you flown in a helicopter?  Did you like it?

What model of Garmin or other GPS device do you use?

An InLinkz Link-up