Medina Half Training: Week Fifteen

We’re officially in taper mode, but really this week was more about recovering than anything. After the Cleveland Half, I wasn’t sure how my legs were going to feel. Monday I was feeling a little sore, so I took the day off from everything and made sure to relax, feet up, once I got home from work.

Tuesday I didn’t have any real plan, just wanted to get a few miles in and see if my legs were recovered. I headed over to Roscoe and ran the two mile out in back. I felt stiff at first, but my legs started to loosen up. The path has a great combination of flat and hills so I was able to mix it up and get a little bit of hill training in.

After I finished up my run, I walked another 3/4 mile of the path and hung out with some deer while the sun set. It was the perfect way to kick off the week.

Beautiful Tuesday night

Beautiful Tuesday night

Wednesday I ended up running Mastick with Elayna. It’d been a while since we had a chance to run together so it was great to catch up. We took her puppy Ella with us and hit the trails with no plan, but to have fun. We ended up with a little over 4 miles and some great views along the way. I definitely miss running Mastick, and hope to get up there a few times a month this summer if I can.

Wednesday night trails

Wednesday night trails

Thursday and Friday I took off and caught up with some friends and housework. The only time I ran over the weekend was Sunday morning. It was pretty hot so I wasn’t feeling too quick, but wanted to get some miles. The rest of the weekend was spent working on our yard and spending as much time outside as I could.

Monday: Off

Tuesday: 2 Miles

Wednesday: 4 Miles

Thursday: Off

Friday: Off

Saturday: Off

Sunday: 2.6 Miles

Total Miles: 8.6 Miles

This week is race week, and after 16 weeks, the training cycle will finally come to an end. It’s hard to believe how quickly it’s gone by but it’s been such a great experience.

I’ve also decided I’m going to attempt the Runner’s World Run Streak. I usually don’t participate because I’m either injured or in the middle of time off. I’m not sure if I’ll last the entire time, but I think it would be fun to try. Plus, with the timing, it’s a perfect way to kick off marathon training, which starts next Monday!

So here we go, the final week of training for the Medina Half Marathon…..

 

Have you ever run the Runner’s World Run Streak? How do you celebrate the last week of a training cycle?

Medina Half Training: Week Nine

This week was pretty much perfect. I got everything in that I needed to do, and I felt great the entire week. I’ve been waiting for a week like this for such a long time, I’m still feeling the runner’s high. Or maybe it’s the allergy medicine….

Body Fusion was the perfect way to start the week. I actually wanted to skip it, and lounge on the couch all night, but forced myself to get out the door and I definitely didn’t regret it. It was probably the hardest, but most rewarding class yet. I was sweating within two seconds of lifting, and my body was taking a beating, but I was lifting heavier weights than normal and I could feel myself getting stronger. By the time we got to yoga, I was ready to relax, and somehow I managed to hit every pose on point.

Tuesday’s run was everything I hoped it would be. I was a little nervous about the possibility of pain in my knee, but I had fresh legs and kept dipping well under a 9:00 pace. I was able to get four miles in and enjoyed the beautiful weather. I even got to run a few hills while watching the sun set, talk about a perfect run.

photo

This view never gets old.

Wednesday I took off to work on a spring project, but Thursday I was right back out there. I headed over to Buckeye Woods to work on a tempo run. I needed to make sure that I focused on staying consistent and wouldn’t get interrupted by traffic or too many distractions. But really my biggest distraction was the wind.

I headed out on the Chippewa Inlet trail and had a goal of getting to Chippewa Lake and turning around. I made my way out and was a little thrown off by the cross wind. I was supposed to stay at a 9:16 pace, but I just couldn’t do it, I’m horrible at being consistent. So I stuck with what I could, and tried not to get blown over. I managed to keep an ok pace despite the winds, and found some amazing views. Unfortunately the path was completely flooded about a half mile from the lake, so I had to turn around. But that gave me a chance to take this video, which pretty much sums up my love for the country. After I got back to the park, I finished up my cool down on the limestone trail and felt pretty satisfied on how my run went.

This is perfection.

This is perfection.

Monday: Body Fusion Class – 30 minutes of lifting/abs/squats & 30 minutes of yoga

Tuesday: 4 Miles

Wednesday: Off

Thursday: 5 Miles Tempo, 1 Mile w/u-9:20, 3 Miles at 9:20, 9:10, 9:15, 1 Mile c/d-9:45

Friday: Off

Saturday: 12 Miles, 9:22, 9:49, 10:06, 10:00, 9:46, 9:49, 10:09, 9:55, 9:52, 10:01, 9:57, 10:26

Sunday: 3 Miles, 8:45, 8:58, 9:03

Total Miles: 24 Miles

Saturday was my long run day, and I was a little nervous. It would be my longest run in 6 months, and after last week’s struggle to get 11, I had my doubts. I met up with Mike, a member of MCRR and we decided on an out and back route. The plan was to run a 10:00 minute pace and see how we felt from there. Our pace started out a little too quick, but by mile two we were able to slow down. We headed out through town and onto Lester Trail, hoping the soft ground wouldn’t be too harsh on our legs. We talked most of the way, and stopped every four miles to stretch and take in fuel and water.

We hit the 6 mile mark a little under 1 hour, so we knew we could slow down a bit on the way back. By this point, it was starting to warm up and more people were out on the trail. Around mile 7 my hips started to get a little tight, but once I stretched at mile 8, I felt fine. My biggest concern was making sure my knee didn’t have any pain, which at this point was feeling fine. Despite setting the goal of a 10:00 minute pace, there were numerous times that we kept dipping under to 9:52. Better to be a few seconds fast, than way too slow.

When we got back towards town, we had about 2 miles left, and naturally those were the hardest miles of the day. Our pace started to pick up until we were faced with the last mile, which was about 95% gradual incline. Our pace slowed way down, but we managed to make it back to the square and finished in under 2 hours. I felt great afterward and although I was pretty worn out, I felt like I could have put in a few more miles. But instead, I headed home for some food and relaxation, and spent the rest of the day recovering on the back deck enjoying the beautiful weather.

Perfect post run hydration

Perfect post run hydration

I woke up Sunday struggling to breathe from allergies, but when I noticed how warm it was and how fresh my legs felt, I couldn’t help but get a short recovery run in. I didn’t have a plan for how far or how fast I would run, I just wanted to go by how my legs felt.

I headed out towards the back roads, and ran 1.3 miles before even checking my watch. Even with the rolling hills, I felt amazing and my pace was well under 9:00. I turned around before I got too far in case my legs decided to stop working and was hit with some strong head wind. I definitely had a tough time coming back, but my legs kept going. I finished up and felt stronger than ever. After Saturday’s long run I was able to run a speedy 3 miler with rolling hills and a strong wind.

Recovery run done right

Recovery run done right

I’m still not quite sure how, but every run this week was exactly where it needed to be. I enjoyed every single run and honestly feel the strongest I have all training. So maybe I’m not running as long or as often as others, but there is a method to my training madness, and I’d say it’s working.

 

Facts about Type 1 Diabetes: This week I wanted to focus on two major events that occur each year to help find a cure for Diabetes.

Step Out: Walk to Stop Diabetes: The signature fundraising walk of the American Diabetes Association, which has raised more than $175,000,000 to stop Diabetes. 120 walk events are around the US each year to help cure Diabetes. More information can be found here.

Tour de Cure: A series of cycling events that are held in 44 states to benefit the American Diabetes Association. The tour has multiple lengths for riders and has raised more than $89,000,000. More information can be found here.

If  you’d like to donate to Team JRDF and help find a cure for Type 1 Diabetes, check out my page here.