On Running Fast in the Wind

I’ve been basically following my 15K training plan, I’m happy to report.

Last week, I ran 4 miles on Monday at an overall 10:30 min/mile pace, an easy 3 miles on Tuesday at an 11:00 min/mile pace, and 6 miles over the Ben Franklin Bridge on Saturday at an 11:00 min/mile pace. If you have never run over the bridge, it’s sort of killer. It’s basically 3/4 of mile uphill, then 3/4 of a mile downhill. Then you turn around and do it over. The first time up going towards Camden, I always think “This isn’t so bad! Why don’t I do this all the time?” Then, I get to the NJ side and have to turn around and part way up think “Oh, right. This sucks.” When I finally get back to Philadelphia, I’m always *so* happy to be on flat terrain. The runs weren’t fast, but felt strong.

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I never get tired of this view.

This past week, I also ran a few times- following my training schedule. This past week, it was freezing at the beginning of the week, so I ran Thursday and Friday. Both runs were SO. HARD. MUCH harder than they should have been. Without any super good reason for it. I ran 3 miles on Thursday at a 9:40 pace (my splits were not even – 9:20, 10:12, and 9:34.) That’s fast for me. Especially with the amount of running I’ve been doing over the past few months. I was short on time and trying to run fast, but I guess I started out TOO fast – because my splits are usually not that all over the place. It was windy too, which didn’t help. Friday, another super windy day – I ran 3.5 miles at a 10:19 pace. My splits were MUCH better and more even – but it felt SO. HARD. Like, the I-want-to-stop-and-walk-home kind of hard.  (I didn’t though, don’t worry). My friend Matt insists that it was the wind, but I don’t know.  I’m running 7 miles on Sunday, so hopefully it won’t feel so freakin’ hard. I guess everyone has off weeks, but these *definitely* didn’t feel strong like last week’s runs.

Have you run across the bridge? I think it’s probably my favorite view of the city, which always makes up for the heart pounding climb back up from Camden.  Any other favorite views from a running path?

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4 Week 15K Training Plan!

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Last week, I realized that the 15K Hot Chocolate Run was in a month. A quick glance at RunKeeper confirmed my suspicions that I had not exactly been running enough. Uhm, I had only run 11 miles in February. Total. And not a single mile in January.

I had been working out – at least 5 days a week: Lithe, Power Yoga, Ranger Training, and some random spin classes.  But not running. A polar vortex took over Philadelphia for most of the winter, and I did not want to be outside in it. I certainly didn’t want to be running. I love running, but not when it’s so cold that my face feels like it’s going to burn off.

Finally March 8th looked like a pleasant Saturday, so I made running plans with Matt, dragged myself to the neighborhood Sweat Fitness for a dreaded treadmill speed workout, and started looking up 4 week 15K training plans. There are a couple ones out there, but I didn’t find one that would work for me. So, I decided to make my own.

I do want to say that if you do not have experience with distance running, you need more time to prepare. A lot of distance running is the mental game. 4 weeks isn’t enough time to develop that. Also, if you haven’t been working out at all, you should NOT try to prepare for a distance race in 4 weeks.  [On the other hand, I have been working out all winter, and I have run 3 half marathons and 3 10-mile races.] Also, keep expectations realistic. You will likely not run a PR, and that is OKAY. [Technically, I’ve never run a 15K, so it will be a PR anyway. :)]

Here is my plan. Last Saturday (pre-4 week plan), I ran a little over 4 miles on the Ben Franklin Bridge. On Monday (birthday run!), I did 4 miles tempo. Tuesday, I did an easy 3 mile run with Matt.  Tomorrow morning is my 6 mile run, also on the Ben Franklin Bridge.

4 Week 15K Training Plan! 

Day 1 Day 2 Day 3
Week 1 3-4 miles easy 3-4 miles tempo or hills 6 miles
Week 2 3-4 miles easy 4-5 miles tempo or hills 7 miles
Week 3 3-4 miles easy 4-5 miles tempo or hills 8 miles
Week 4 3-4 miles tempo 3 miles easy 15K Race

What’s the shortest amount of time you have spent training for a distance race? How did the race go for you?

Food I’ve Been Eating (and workouts and mini-goal update)

Workouts 

The past couple of weeks, I’ve been absolutely killed by Sgt Nate –  boy, have I been sore! I did make it to yoga twice in the past two weeks, though! Mini goal achieved! I’ve also gone to a few Lithe classes, and I finally ran a few times. I’m running the 15K Hot Chocolate run in 4.5 weeks, but it’s been so cold that I haven’t really been running. Okay, so I’m a baby when it comes to the cold. But it snowed yesterday. In March. And it’s 24 degrees. Let’s just hope for my sake that the weather takes a turn for the better soon, and I’m able to get some good running in, since I’m approximately 35 miles behind schedule.

cupcakes

I took all last weekend off from working out, went to Maryland to visit some friends, and we spent Saturday in line at Georgetown Cupcake. We did some shopping and other things too, but the cupcakes – they are pretty delicious. I bought two – and definitely ate the second one Monday morning pre-snow-day-workout. (They don’t make good pre-workout fuel. Shocking, right?!)

I wanted a sweaty, hard workout that didn’t take forever, so I headed over to Sweat in my neighborhood  – I had to burn off that cupcake after all.

My Workout: 

  • 25 minutes on the treadmill – working with speed intervals. Changed speed every 1/4 mile. (I think mine went something like this: 5.5 MPH, 6.0, 6.5, 6.0, 6.5, 6.0, 6.5, 6.0, 5.8, 6.2)
  • 15 minute circuit – 1 min each, repeat 3 times
    • Pushups
    • Situps with kettlebell overhead press
    • TRX squat jumps
    • Single Arm Kettebell Row- 30 sec L, 30 sec R
    • Rest

I was pretty wiped by the end and though I wanted to keep the 6.0-6.5 MPH going, I just couldn’t. I was having some asthma-like breathing problems, which is no fun when your chest hurts. (Don’t worry, I got my prescription refilled today. It’s all allergy related.)  I did a little over 2.5 miles on the treadmill when all said and done. My legs were even sore today! 

Food I’ve Eaten (and made myself!)

I have *not* been eating the best these days. But I have not been eating the worst, either. It’s all about balance, right? I am tracking my food on MyFitnessPal again, though. For the most part, it has been going all right. Here are some things I’ve been eating.

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Avocado, Tomato, Basil, Balsamic Bruschetta!

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Thai Red Curry with Chickpeas and Vegetables (I am eating it with quinoa!) Inspired by: http://pinchofyum.com/5-ingredient-coconut-curry

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Quinoa Flax Bread (from Whole Foods) with avocado, tomato, and egg, inspired by: http://www.phillymag.com/be-well-philly/2014/03/03/make-open-face-breakfast-sandwich-hummus-tomato-poached-egg/

 

I also made my own hummus tonight, following this recipe! It is delicious – and I definitely cut my finger open while doing so, but seriously! Just like I’m never buying mayo again –  I’m now officially never buying hummus again.

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Mini Goal of the week: I. have. to. run.  (even if it’s 24 degrees, but hopefully it will be warmer.)