Long Run Monday

Big Girl's Birthday
Cheerleader cake by yours truly

I didn't get my long run done this past weekend. I used to fret over these schedule mishaps, but I've learned to let it roll off my shoulder. This running thing is suppose to be fun and release stress, not add it. So I run when I can and do the best I can with what I got.

My Big Girl turned 7 years old this weekend. As you can imagine, this momma had more important things on deck than squeezing in a run. Instead, I spent my mornings sitting on the front porch, sipping coffee, visiting with my parents who were in town for a visit, and watching my little girls zoom around on their new bikes. These moments in life are fleeting by too fast for me.

So after a restful weekend (I did sneak in one Spin class), I was determined to get out for a long run this morning. These days, anything in double digits is the definition of long for me. Midwest temps have been soaring and another hot one was on the forecast. I decided to head into town to run somewhere different for a change. I've been running a lot of solo runs from my doorstep lately. And while I like the ease of those close-to-home routes, it can make for a draining long run. I mapped out the best route I could think of that would offer both shade and new scenery. Those are two keys for making long miles tick by quickly.

I started on the familiar Rock Island Trail and ran south into Peoria - making sure that the cool dark tunnel (that goes underneath the interstate) was a part of my route. The first two miles were fairly shaded, but the humidity already had me drenched.

I took the Kellar Branch trail into the city, but veered off before the wide open (SUN!) stretch. I darted into some well-established areas and made my way to the High Point neighborhood. Nice homes equal fancy landscaping to admire... and big trees.

Unfortunately, it was garbage day. So I had to dart around constant garbage cans and play leapfrog with several different garbage trucks while I ran. Man, those things put off a lot of heat... and stink!

I even got a little history lesson on my run. One of the things I've always liked about running is finding hidden treasures that you'd normally just whiz by in the car.

My first time through the neighborhoods, I circled around and down every dead-end street. At one point, the road began to drop... and drop... and drop. The road zig-zagged down a 1/2 mile in distance, but over 250 feet in elevation. Like a fool, I ran down it, which meant only one thing... I had to go back up. Ugh! The biggest hill climb of my life! My hamstrings were begging to stop. Once I hit the top of the hill, I quit playing tourist and headed straight back. It was starting to heat up and my breathing was getting difficult, and I had a good 4 miles to go to reach the car.

It's been awhile since I ran this area and they put up new trail signs - which seemed like the perfect reason to stop, rest and regain my breathing...

In short, I managed the mileage back to the car. I racked up 11.36 miles in total with a fairly consistent pace around the 10 min/mile mark. The long run in heat and humidity was good practice for what looks to be a tough one in Minnesota this coming weekend. It's been a couple months since I've run a half-marathon and I was getting excited for Women Rock MN... until a friend posted the forecast! High of 98 on race day. Ugh! Not fun at all. My goals have changed for this race. Now I'm taking away any concern for time and just checking off state #15 AND having a GOOD TIME with friends. I'm excited to reunite my run buddy Patty, who moved away from me a couple months ago. I get to see bloggers Kim, Lisa and Lindsay! Plus there are several other Sole Sisters coming up from Peoria. We're gonna ROCK Minnesooooota!

Weekend Warrior

I had a marvelous holiday weekend! If you read my last post, my anxiety was obvious... so I took the last four days to focus on my family and relaxation. We spent the holiday weekend at home and loved every minute of it!  The weather was perfect sunshine, allowing us to practically live in our backyard. I sip my coffee on this Monday morning with a big smile, absolutely in love with my little family of four.

The best part of our holiday was that we all had free time to do what we each enjoy. The girlies swam... a lot. Hubby got in a round of golf. And I scored a long bike ride and a long run.

A LONG RIDE
Friday morning, I rose with the sun and took Her Majesty out for ride. My previous longest ride was 25 miles. However, I have Venus de Miles (61 mile ride) coming up in a few weeks, so I need to start pushing my mileage.

I headed out on my favorite country route to Hanna City. There is a smooth wide shoulder that is perfect for biking. The edges gets a little rough around Trivoli (home of my first flat tire), so I turned off onto a side road when I couldn't take it anymore. I saw a water tower in the far distance and decided to head towards it. Unlike running, biking takes me back to my childhood, when I grew up outside the city. There is a tranquility on country roads and I enjoy being in the middle of nowhere. Road signs are sparse. Traffic is low. Everyone waves hello. And water towers are used to sight direction. (I know some people run on country roads, but that just doesn't feel safe to me - plus I've had a few encounters with farm dogs running on country roads back home.)

The true mark of Illinois... cornfields everywhere!

My phone dinged at 20 miles, which was my signal to turn it back home. But I was so close to the next water tower that I pushed a couple extra miles ahead to Elmwood. I made a quick stop in the center-of-town park that is a bit of a landmark there.  I ate my powerbar for fuel, washed it down... and then took my first fall while trying to take a picture. It was my first ride with my new clipless pedals. Note to self: When you stop, unclip both feet.

I took a slightly different route on the way home and encountered some challenging hills. Ugh. My legs grew tired and my ass was burning from the saddle. I had forked out some cash for new cycling shorts with built-in padding, hoping they would help on these long rides, but not so much.  By time I finished - 44.25 miles -  all I wanted to do was sit on an ice block to cool my sore booty.

A LONG RUN
Well sort of. 10 miles is long for me these days. On Sunday, I barely completed the 10 mile task. I had all sorts of mind-doubting games going on as we headed down the trail. Thankfully, I had a couple friends to distract me. I'm quite positive that without KO, I would have cut it short. I thought it was nice temps, but the humidity made it so hard to breathe and my legs once again felt like I was carrying bricks. What is going on with my run lately?

I find it slightly depressing that I ran a marathon less than three months ago. Why does endurance wean away so quickly? I've been trying to keep a double-digit in my weekly routine, but they seem to be getting more difficult. The recent humidity is my sworn enemy. Honestly, I'm just not a fan of summer running. It's odd I know. Everyone else seems to "pick up" their running in summer and I'm just the opposite. July and August are notoriously my lowest run mileage months. I'll take trudging through snow any day. And I lick my chops in anticipation for those cool autumn mornings...

I keep plugging away because I know it will make me stronger.
But no lying, I've had this sentiment lately...

Weekend Wrap

Heading into marathon week, I've taken great precision with this past week. The focus I've lacked during this training cycle suddenly seems to have arrived. Better late than never.

I've been fairly diligent about eating well and drinking water this past week, resulting in the disappearance of five pounds. I'm still about 10 pounds heavier right now than my marathon PR last spring. I can really feel the difference that extra weight brings. Let's be honest, the less weight my feet/legs have to carry, the better. It just hurts less... and I go faster. So... if I can scrap a few more pounds before the big day, that's a good thing.

I had my final double-digit run today. I actually reverted back to following the plan... 10 miles at 9:44 pace was the dictated task.
Actual: 10.3 miles at a 9:36 pace.
Woah! That felt amazing! It was exactly the confidence run I needed heading into marathon week. Best of all, it didn't feel overly labored... although I still can not imagine holding that pace for another 16 miles!

Several people have asked me what my workout plan would entail for the week leading up to the marathon. So I'm sharing this week's plan below...
Mon - Easy Run, Spin + Core Strength (teach)
Tues - Spin (teach)
Wed - Run short tempo
Thur - Rest / Little Girl's 5th Birthday!
Fri - Rest / Travel Day
Sat - 2-3 mile shakeout run in Eugene (details below)
Sun - Eugene Marathon... 26.2 baby!

WILL YOU BE IN EUGENE
FOR MARATHON WEEKEND?

I'd love to meet you!  Join me Saturday, April 27th at 10:00am for a shake-out run (or walk) on the famous Pre's Trail in Alton Baker Park. Entrance is located off Martin Luther King Jr. Blvd near Autzen Stadium. Afterward, we'll be hitting Track Town Pizza for lunch. I'll be at the race expo in the afternoon.

My #JellyBean Runs

** My 5K **

I kicked off the 3rd annual #JellyBean virtual race on the first day - Wednesday, March 20. I met up with my Sole Sisters in the evening to tackle the 5k event. It was pretty cold and windy, but the sun made it tolerable. We had a smaller group than normal - which means there were plenty of extra jelly beans leftover for me my kiddos.

My (underdressed) hubby shivered in the cold as our official photographer.  Little Girl had the important job of handing out jelly beans at the finish and took her job quite seriously. I finished the 5k with my group in 29:55 (9:38 pace). We weren't really "racing", but Patty did edge us out in a last minute effort!

** My Half Marathon **

My goal was to complete this event part as part of my 20 miler on Friday. I started off by myself for 5+ miles through Dunlap neighborhoods before meeting a group of friends at the trail entrance. I felt really weak from mile one. Typically by time I get a couple miles in, my body goes on autopilot.  Not today... I felt overly taxed the entire run, worn down and beat up. I ended the long run at 14 miles, six short of my goal. Disappointing, but sometimes I actually listen to what my body is saying. Now I have to examine and tinker with the training schedule to squeeze in two 20's before Eugene (April 28).

We ran the Rock Island Trail, which is a staple running area in my town. After a fairly warm winter, however, the trail is pretty beat up. The surface is gravel/dirt, so when the ground gets soft, bikes and feet make deep imprints in the ground... and then it freezes. Friday was cold, so footing was tricky and a main concern for me. I am still babying a sore peroneal tendon, so every awkward turn on my right foot irritated the tender spot. Not fun... and now I'm back to icing.

The best part was the important part... meeting up with friends for a run. Despite the initial cold, the sun made it a beautiful morning. At one point, we had 7 Sole Sisters running and chatting away happily. Lots of smiles and laughs. My official #JellyBean half marathon time was 2:16:33 (10:25 pace).

** My 10K **

I came home from teaching Spin class on Sunday morning and had the urge to run. Overnight we had received a small dusting of snow, but the roads were clear. I made a deal with my family... give me one more hour and then we'll do something fun the rest of the day. Negotiations are a mother runner must!

I decided to try out a new 10k loop through Bellevue. It included a big hill (200ft climb), which is the main reason I've avoided the route. But today, I was feeling badass already, so why not?

Almost as soon as I began to run, the snow started coming down faster. I can't lie, I enjoyed this run tremendously... until I hit the big hill at mile 5. Oh, that hurt. As I was slowly battling the climb in now quite heavy snow, two cars stop and ask me if I wanted a ride. Hahaha... No thanks, I do this for fun.

Big Girl really wanted to come with me on this run, so I made a deal that she could join me at the end to "run me in". As I made the final turn towards home, I sent hubby a "Go!" text and she was off on her bike to meet me for the final 1/2 mile. Official #JellyBean 10k time: 1:00:30 (9:46 pace).

The #JellyBean virtual race is always a celebration of SPRING.

Who knew this year we'd be running it in the snow? Crazy weather!  

The rest of my Sunday Funday... a hot shower after the cold run, out for lunch, meet and greet with the Easter Bunny, egg hunt and craft for the kids, a two-hour nap (yup, even momma!) and then an evening of play in the snow. A seriously fabulous day!

Hangover Run

I slept in this morning, which is very rare for this early bird runner. I awoke to the sweet chatter of my little girls downstairs. They are finally at the age where they don't announce their presence the minute they roll out of bed. Sweetness. We had a late evening (for me) with some friends last night. There was food, wine, beer and lots of laughs between friends. It was just what we needed after a long hard week. My husband has been working non-stop in prep for an inspection at the base (military). His busy work schedule meant no break from mom-duty for me, totally messing with my run time a.k.a. sanity refresher.

I knew I had to nail my long run today. It would be my last quality run before Little Rock Marathon (next Sunday!). So one would think I'd eat right, hydrate and get to bed early... Nope. Instead, I skipped the "dinner" portion and went straight to wine and then beer. For the old Jess that was pretty common, but not these days. I awoke feeling pretty crappy. I tried a last minute hydration effort this morning, but as I dressed to run, I still felt a little woozy. It was a perfect day outside to run... mild winter temps in the high 30's, sunshine and very little wind. Plus I had babysitter lined up and ready. It was time to suck it up.

I dropped the kids off at my in-laws house and decided to just run from there. I needed new scenery to take my mind off how my body felt. There is a wildlife park near their house, so I snuck in there (closed for winter). It was so peaceful down the road, through the woods and literally amongst the deer. I lost count after 30. As the deer were running and jumping across the road in front of me, I suddenly remembered the photos and reports lately of cougar sightings. The thought "I'm the slowest thing out here" crossed my mind... and I decided 2 miles of wilderness was enough.

I continued to wind through the nearby neighborhoods. The only problem with an unknown route is unforeseen elevation.  Holy smokes, it was nonstop rolling hills, but I held onto my sub-10 pace nicely. The goal for today's 13 was a 9:58 average pace. As mere punishment for last night's drinks, I was determined to hold myself to the plan.

The second subdivision was much nicer... quite frankly, some houses could classify as small mansions. With such nice weather, there were lots of families outside - playing basketball, riding bikes or tinkering in the garage. It was a gorgeous day to be out running. I was so glad I didn't skip it. By time the miles were done, I felt renewed again... and thirsty!

13.1 miles in 2:07:16  (9:42 pace)
Most importantly, I was pleased with how consistent I kept the miles...
9:40, 9:40, 9:57, 9:54, 9:46, 9:40, 9:31, 9:52, 9:51, 9:33, 9:43, 9:34, 9:38

Not too shabby. I'll take that for a hangover run anyday!

Miles Sweet Miles

warmup miles along Peoria's riverfront

I ran 18 miles on Saturday and then was too exhausted to write about it. Sometimes the recovery part of marathon training is more consuming than the actual running time. I run like crazy... and then kinda float through the rest of the day. My mind is always flying a million miles an hour, but my body can't keep up.

This past weekend's long run was a good one with my friend Anna. She's a bit faster than me, so it's a gentle push - one that I need.  We took a different route than the norm... more hills than I would usually put in an 18 miler. But it was fun to explore and discover a new loop (one that I will surely repeat). Several of the hills were killer and had me sucking air and praying for strength. Thankfully, the pace was more comfortable for Anna... so she carried the conversation and talked me up the hills. She's like my own personal coach - that I don't pay. Score.

Me and Anna - Can you see the hill behind us?

I barely glanced at my pace the whole run - just focused on keeping it at a comfortable pace (For me, that means I can hold a conversation - sans hills). Anna and I split at mile 14, so I really had to dig deep to push myself in the last miles. The RLRF training plan dictated my goal pace at 10:29 for this long run. I was so thrilled when I finished to see I was spot on. 18 miles in 3:08:46 (10:29 pace). Practically impossible to hit on the head, even if I tried. The pace wasn't consistent with the variance of hills, but I'll take the average any day.

Unlike my recent long runs, I was S.O.R.E. the next day. Shoot, by evening I could feel my legs stiffening up. No doubt, hills give me a different kind of workout. I listened to my body scream and gave it an extra rest day (two days off running).

Little Rock Marathon is now just 19 days away. I've started to study the course... and it's definitely not flat. To give Little Rock some extra prep, today I added more hills into my long tempo run. The more I run those monsters, the less they hurt (or the better I get!?). I didn't hit any rocket paces, but I was really happy with my splits and how strong my legs felt storming up the elevation. 8.45 miles in 1:19 (9:22 pace). For the middle four miles, I hit a consistent 8:4X pace... on hills! I was so happy with the results and more importantly, how it felt. This week is my peak before I begin a small taper for Little Rock (March 3). Then I'll pump it back up in prep for Eugene on April 28.

It consumes my mind. It rattles my body. It steals a ton of time... but I LOVE marathon training!!! There is nothing better than feeling yourself getting stronger, week by week.

How's your training going?
Do you seek out hills - or avoid them?
Are you running Little Rock? I'm trying to gather names so we can plan a meetup!

Don't forget...

• To sign up for the 3rd annual Jelly Bean virtual race here.

• To enter the StrideBox giveaway here.

15: The Good, Bad & Ugly

Saturday morning, I ran 15 miles. It was good, bad and ugly... all at the same time.

THE GOOD
•  The miles are done... in the training log and on the legs.
•  We have once again had a warm spell in the middle of winter. It was high 30's when I left the house, and hit nearly 50 degrees by time we were done. My favorite temperatures to run in!
•  The sunshine was bright, which sets the happy tone for the whole day.
•  Because of the nice weather on Saturday (and a cold forecast for Sunday), there were runners everywhere on the trails. We exchanged cheers and high fives with lots of fellow Sole Sisters on the run.
•  My target pace (per the Run Less Run Faster training plan) was 10:29 min/miles. We ended with an average of 10:37. Considering my head cold, I'm not going to be disappointed with that.
•  My good friend KO ran the full distance with me. Always great to have a partner to carry you along and chat you up.

You'll be seeing more of KO in my posts...
She's training for her first marathon in May and runs my pace.

THE BAD
•  I'm still suffering from a head cold, making it difficult to breathe.  KO kept the conversation rolling, and I had to apologize for being so short on words.
•  The wind was nasty. Weatherman said 20mph. I kept thinking we'd eventually have "wind at our back" for an easy stretch, but it seems to be swirling and never a clear direction. Thankfully, a couple spots had some tree protection.
•  My right knee was hurting again as we got into the double digits. It's been a discomfort that has come and gone the last six months... but really flared up with this week's treadmill runs.
•  Mentally, I was not "in" this run. Without KO, I might have quit early. As we ran past 10 miles, I started the mental breakdown countdown to 15. Doubt reared its ugly head. But then KO would start a new topic and conversation took my mind off the task at hand.

THE UGLY

I felt horrible at the end.  It's been a long time since I felt the "gonna throw up" sensation after a run. Yet as I drove away, my head spun and I concentrated on taking deep breaths. My sweaty clothes had me shivering cold now, and my stomach was turning. First opportunity, I pulled into a gas station to get a hot chocolate and a protein bar. (Not my norm... usually I reach for hot coffee, but I was worried what extra caffeine would do to me at this point.)  I felt if I could just get something in my stomach to calm me, I might be able to resist the bathroom stop. I made it to the hot shower at home and took several naps throughout the afternoon. By evening, I was back to par... and now starving for a big comfort meal.  This whole day was rather abnormal for me, after only 15 miles. It has me a bit freaked - Little Rock 26.2 in just 6 weeks.

We live and learn on every run...

It's Raining Miles

It is a soggy weekend in the Midwest. But when you're training for a marathon, there are no rainouts. This weekend posted little to no flexibility for me. The long run was happening Saturday morning no matter what. Hubby was working all weekend and my kids had a sleepover at Grandma's Friday night. Saturday a.m. was my only window... for 20 miles.

I had mixed emotions going into this big run. On one hand, I was nervous after the disastrous 18 I had the week before. It was a great big slap in the face that said, "You are so not ready for 26.2." But being a stubborn runner, I was also anxious and pumped up to prove that wrong. Time to turn this training around! 

So I did everything smart on Friday... ate clean with plenty of healthy carbs, hydrated throughout the day and gave myself a true rest day. Up early Saturday morning, I made time for an oatmeal/banana breakfast. Leading into the weekend, forecasts were threatening thunderstorms all weekend. Nothing yet, but as I left the house, here's what the radar looked like...

Yup, it's coming... so I better get running!

Literally as soon as I stepped out of my car, the rain started. For the first 10 mile loop, it was a light drizzle and actually felt pretty good. I had dressed perfect and was super comfortable (compression capris, Injinji socks, compression calf sleeves, short-sleeve moisture-wicking top with a waterproof vest overtop and a visor to keep the rain out of my eyes).  The route I mapped wasn't a baby course - there's just no avoiding some hills in Peoria if you're running major miles. My legs were definitely feeling the constant elevation changes.

My friend Anna met up with me for the second 10 mile loop. By now, the rain began to get heavy. I quickly found out that my toughie friend doesn't run in rain. Say what?  Complaining and cursing the whole way, Anna stuck it out with me (thank you girl!). The rain was coming down fast and puddles formed everywhere. The sides of the roads were like mini rivers. We jumped and dodged as much as we could... but it was inevitable. Our feet were soaked, along with everything else.

The end of 20. Man, I look exhausted, huh?

By mile 18, I was pretty much over this wet run... but pushed to finish. My legs were starting to stiffen up a bit, so I walked out the final blocks after my watch hit the magical 20. Done! Unlike last week, my body felt normal after this long run, tired but nothing out of the ordinary. I was so delighted with how the rest of the day went... a little soreness, but I'm walking around fine the next day.

Whoop!  That's a wrap on 20!

20.12 miles in 3:32 (10:33 pace)

This isn't the first time I've run long in rain. This past spring, I killed a 22 (here), drenched but on an absolute high.  Running in rain not only makes you feel bada$$, but it also prepares you for anything that can happen on the big race day. 

Unfortunately, the stormfront continued through the night and into this morning. We had to postpone our local Peoria Cupcake Classic. While I don't mind running in rain, this event involved a lot of beginners and the thought of soggy cupcakes is just gross. Hopefully, Wednesday evening will be clear so the local group can reunite and get our Cupcake on!

Did you have a big run this weekend? How did it go?

Who did their Cupcake 5k today?

Cat Scratch Fever

Sorry for my lack of blogging... I've been slightly busy with a little thing called The Cupcake Classic. Are you running it?  P.S. Second chance to order "the cupcake shirt" is now available! Order here.

Outside of organizing the best virtual race around (that would be the Cupcake Classic!), I'm training for a little thing called a MARATHON. The Route 66 Marathon on Nov. 18 to be exact. Recovering from my clumsy toe injury has been smooth, but I definitely feel behind in training... and I'm trying to catch up. It feels like all the endurance I built up this summer is gone. That became crystal clear this weekend as I attempted 18 long miles.

The ideal situation was set-up. I was scheduled to run 10 solo miles early Saturday morning and then a running buddy was meeting me to carry me for the last 8. Unfortunately, I was up all stinkin' night with some gallbladder pain (odd, but it's been happening on and off to me lately?). Needless to say, I had to cancel those early run plans.  By afternoon, I was feeling better (weak, but no longer in pain), so I decided to squeeze in my 18 miler. Probably not wise, but it was really my only option this weekend besides skipping it completely.

It was chilly here on Saturday, but the sun peeked out occasionally to make my first 8 mile loop a really nice run. My average pace for the first 8 miles was right around the 10:00 min/mile mark. A little faster than where I should be, but it didn't feel pushed. I stopped off at my car to refuel with GU Brew and chomps... and then continued up the trail for an out and back.

To pass the time, I turned my iPhone on and found the Wisconsin Badgers football game. Just recently, I've found listening to games to be a great distraction on the run (when needed).  I greatly enjoy running solo, but 18 can get down right boring... especially when you're not "in the mood" as I was not on Saturday.

Pictures from my run

Autumn nature is gorgeous this time of year and I loved being out on the trails. However, not even the pretty scenery could distract what was going on with my legs. My quads were aching early in this long run. Everything from my feet, ankles and even IT band were hollering at me. (This is really abnormal for me.)  By mile 12, I was already counting down the miles. It was aggravating to feel this way so early in a long run. Geesh, I wasn't even at the half-mary mark yet.

For some reason, I got the song Cat Scratch Fever in my head... and THAT is exactly where I was mentally and physically for the last 5 miles... scratching and clawing to stay on my feet. Have you ever tried to lay a cat down on its back? Yeah, they don't comply very well. They squirm, twist and fight to land on their feet. That vision kept going through my head as I fought to keep putting one foot in front of another.

Eventually, I finished 18.2 miles in 3:15. I literally felt like I was shuffling in the final mile. My quads burned so badly that I actually had to walk up a few inclines. It was so demoralizing on my runner mojo.

My body's reaction to the whole run was just weird. I practically felt "sore" from the long run before it was even over. That soreness grew worse throughout the evening, but by the next morning, I was recovering already. This is not the norm for me... at all. Usually I'm tired the rest of the day, but no muscle aches until the following morning. Any insight?

Living in Runner High Land

I had been a little 'uncontent' with my running lately. Something was missing. So on a whim, I signed up for the Route 66 Marathon (in 11 weeks) on Nov. 18.  Just as I thought, it has bounced me back into Runner High Land.  I love living there...

I quickly put together a training plan {see here} that takes into account all the other races I have already committed myself. Luckily, everything seemed to fall into place perfectly on the calendar.

Today was week one of vamping up the mileage on the long run. I have several friends training for marathons in Sept/Oct and today was their big 20 miler.  I have not built myself up properly to hit 20 yet. Nor should I after my recent toe injury. I argued with myself over what I wanted to do (go 20) and the smart thing to do (no more than 18).  I comprised and ran 19.

The awesome women I ran with today. (I was hiding behind the camera!)

It was a pleasure to see eight smiling Sole Sisters this morning at our meeting spot. We began with a 12 mile loop, mostly on paved trails. The temperatures hung in the mid-70's, but it was muggy and humid from all the rain we've had the past few days. My clothes were soaking wet by time we finished the first loop. After a quick refueling stop, a handful of us continued to tack on 7-8 more miles. We made a nice city loop down to the zoo where I haven't run in quite some time.

In all, I felt pretty darn good the whole run. I had to wear what I call 'my heavy shoes' since they have the widest toe box and more cushioning for my injured little toe. When I run in those shoes, my legs feel a little weighted, but my paced ended up being decent considering the miles. Overall, I'm super stoked at how well my legs handled the jump in miles. I can't express how excited I am to be marathon training again! And my little girls were so happy to help with ice baths again!

19.2 miles in 3:19

Avoiding the biggest mistake I make in marathon training, I came home and did not pig out!! Instead of allowing myself to think "I earned it," I made myself a healthy chef salad when what I really wanted was a big fat juicy burger.

Num-Num... Get in my belly!

Start the Taper

Today is nothing like fun.  It's April 15th and I spent the morning finishing our taxes.  Working for yourself has many perks, but taxes are not one of them.  Secondly, I'm painfully sore and our house has too many steps. As I got frustrated with the taxes, I took breaks to roll my quads and calves on the foam roller.  It's a labor of painful love... hurts like hell, but it'll make all the difference tomorrow. (More on foam rolling here.)

Yesterday was my last 'big mileage' before the Wisconsin Marathon on May 5.  I knocked out 22 miles in wet weather at a sweet pace... sub-10 min miles!  I was exhausted, but very happy with how it unfolded. I've been plagued with some odd muscle twitches around my right knee lately, but thankfully no problems yesterday.

I started solo at 6:30am for some quick mileage before meeting the Sole Sisters later. Skies were gray but no rain in sight... yet.  I ran but one block when the drops started.  I turned back for my jacket and hat... and ditched my electronics in the car (not killing another ipod this time!). I'm not a well-versed rain runner, but I pushed through the showers for 8 miles.  By time I made it back to the car, I was drenched.  I quickly changed my hat and shirt, refilled my water bottle (is it even possible to dehydrate in rain showers?), downed some GU Chomps and headed back out.

This time, I had Laura, Heather and Barb by my side. It was like a whole new run. They had fresh legs and kept the pace honest, even as I began to tire.  More importantly, our conversation helped to alleviate some 'issues' rambling around in my head. (Run friends are so good at talkin' it out.)  The rain continued to spatter on and off with occasional heavy rainfalls. When we hit the turn-around point, I could literally wring out my shirt. The last couple miles were a real push to maintain pace. I could feel my legs aching, but was afraid to stop in case I couldn't start again!

Thankfully, I had warm clothes at the finish.  I stripped off the wet.. which was everything!  We had a good laugh because my feet were literally smoking when I took my shoes off.  And my toes bright white prunes!  It was a tough long run - both physically and mentally - but I passed with flying colors.  Did I mention a full 22 miles with no music!?!  It was just the confidence boost I needed as I officially head into THE TAPER.

22 miles in 3 hours, 38 minutes (9:54 pace)

This run also put me over the 500 mile mark for 2012!

22 in the bank Baby!

The pace was pretty close to my desired race pace for the marathon. My goal for marathon #2 is to take one minute per mile off my last marathon finish... which would be a 4:17 or a 9:48 pace.  It still sounds daunting for 26.2 miles...

So the endurance work is done.  Time to rest up the body and prepare for 26.2.

Oh-wait... I'll be racing the Oshkosh Half Marathon next weekend!!

Who planned this schedule?  Yes, I'm crazy like that...

• • •

For those of you who read my post yesterday on the
perfect running partner, Patty finished her first Mary in 5:03.

25 Mile Weekend

When I trained for my first marathon last summer, I remember it as physically challenging and all-encompassing of my life at the time.  So when I registered for marathon #2 this spring, my husband was supportive, but a little less than thrilled. Dare I say, with 8 weeks to go until the Wisconsin Marathon, this training cycle is progressing superbly!

Yesterday was my first 20-miler of this training (I will do two more 20's before race day).  A group of Sole Sisters met at 8am for our weekly long run. We all run different paces and distances, but it is so nice to be able to start together.  Schedules and weather have been crazy the past few months, and I feel like I haven't been able to see the Sisters as much as I'd like to.  Thus it was a blessing to see so many smiling faces on a sunny Saturday morning.

I planned a big "lollipop" route for my 20 miles - starting in East Peoria, heading out the River Trail of Illinois, making a big loop around Morton and back.  I really like the diversity of this route.  I find the mixture of trail scenery and city neighborhoods break the long run up into three 7mile segments.  The first three miles are a long gradual uphill and then the rest of the miles are pretty flat - with a long decline at the end (which feels fantastic by that point!).

The first 4-5 miles went by so quickly since I was busy catching up with Karyn and Heather. By mile 8, it was down to Patty, Barb and myself.  Each of us are training for a different spring marathon, but make great training partners since we run relatively the same pace.  I can't even express how great it is to have someone to train with for this marathon. Thinking back to last summer, I can't believe I did all those long runs by myself. What was I thinking?

The homestretch - 3 miles to go and looking strong!

20 miles was the longest run ever for both Barb and Patty!

It's really fun to have friends that understand the desire to

 CHUG CHOCOLATE MILK after 20 miles!

20.2 miles in 3:36 (10:41 pace)

The entire run felt really really good on my body.  I went through two water bottles of nuun and two packets of blueberry GU Chomps. I actually had a third GU on me, but didn't feel the need for it. That's how great the run felt!  Several weeks ago, I ran an 18.6 miler along the same route and was also surprised then at how good I felt.  Again, it's hard not to compare to my previous 26.2 training... the 18-20 mile runs were difficult for me and very hard on my body. I am so pleasantly surprised this time around!

Is it because I'm 20 lbs lighter?

Is it because I have training partners?

Is it seasonal - winter/spring training rather than the busy summertime?

Perhaps I'm just a stronger runner than eight months ago?

Whatever it is, I'm very happy (and painfree) training for this marathon! Woop!

The dreaded morning-after came and my legs still felt good.  It was a beautiful Sunday morning, so I headed out for a recovery run. The kids were wound up and a little stir-crazy, so I took them out on their bikes with me.  Little Girl only lasted about a 1/2 mile, but Big Girl rode 3.5 miles with me!  She needed a little help on the hills, but otherwise did great.  I ended up with 5.1 miles at a 10:10 pace.  The recovery run capped off my week with 39 total miles.

 Big Girl and I during our bike/run together

Pictures like this make me sad how BIG she's getting!

How was your runs/race this weekend?

Long Run & A Recovery

Coming off vacation, this week got a bit mixed up on me.  I had to hunker down and focus on my 'big girl job' for a couple days.  Unfortunately, blogging and running does not pay the bills.  After a week away, I had brides flooding my email looking for my wedding designs.  With two days of solid work on stationery and cakes, I was caught up once again.

Saturday was suppose to be a rest day, but I was yearning to run.  It's been terribly windy in central Illinois this week, but it calmed down on Saturday afternoon.  Thankfully, my friend Patty easily adjusted and we headed out a day early for our long run. It was chilly, but a beautiful sunny afternoon for a run.  Unfortunately, around mile 8, my running partner struggled with a knee issue. She eventually gave in to the painful IT band and called for a ride. With the sun beginning to set, I stepped up the pace for the 8 miles back to my car.  The elevation on the run home was slightly downhill, but I was still happy to maintain a 9:30ish pace in the backhalf of an 18 mile run. Probably too fast for a "long run" but it sure was a nice confidence booster in training for the 26.2 monster.
Total: 18.6 miles in 3:12 (10:19 pace)

By bedtime, I could feel my leg muscles beginning to stiffen.  Both the calves and quads were screaming at me. I iced and worked BioFreeze into the sore spots... and slightly worried about the morning.  My wonderful hubby got up with the kiddos this morning and let me sleep in until 8am!  That's almost 12 hours of sleep - unheard of for me!!

My legs were a good sore, reward for a hard worked run.  This afternoon, I slipped on my running skirt and Sauconys to get them moving once again.  A year ago, I thought 'recovery runs' were the silliest thing I ever heard of.  Now I'm amazed every time at how they assist in my healing.  It's not always easy to convince myself to do a recovery run, but I never regret it.

The key to a recovery run is to go short at a slow easy pace, just enough to get moving... and according to the experts, remove lactic acid buildup in your muscles.  I usually just do what my legs tell me.  Today that was 3 miles at a 10:50 pace.  It put the cap on a great week... I came off an exhilarating half-marthon last weekend, only to run a year-high 37 miles this week!

Do you do recovery runs? Do believe in their recovery power?