Goofy Challenge Training: Week 1 (9/4 – 9/10/17)

Happy Tuesday everyone! It’s like my Wednesday, and I’m definitely struggling to get over the hump. I didn’t put in many early mornings during the summer and the late nights and early mornings aren’t boding well for me yet. Most nights I’m sleeping earlier, but Monday is TV night in this house! Thankfully, I’ll be able to fit in my run during my break later on today (gotta use my gym membership sometime!)

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Week 1 was….week one. Going straight into marathon training the week after a hard race was not my greatest idea when trying to set myself up for success.

Monday: 3.1 miles at 90:30 intervals. My legs were still a bit off from the race, which was my fault for not taking proper care of myself and rolling over the weekend.

Tuesday: 3 miles at 120:30 intervals. This was supposed to be 5 miles…it started with a near panic attack after almost getting swarmed by giant wasps as I walked out my door and never got better. I felt rushed by the time I got out the door and calmed down and took a route that was much longer than I thought it would be, so I turned around. Not my run. I even just walked home after I hit 3. I was just not having it.

Wednesday: 5 miles at 90:30 intervals. Made up for Tuesday’s missing miles, and felt so much better. With a new commute I skipped November Project, but I plan to be back tomorrow!

Thursday: Rest

Friday: 13 miles. This was a rough one, probably my worst long run since my 18 turned into a 6 last spring. My legs were definitely not ready to start at 90:30, and 120:30 was not happening. It was hard getting myself to finish and had to play tricks with myself, but I’m glad I got it done.

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Saturday: (unplanned) Rest. I stayed over at a friends’ house and was leaving at 7 for a tailgate/football game. I planned to run 3 miles beforehand, but when I got there I realized that their neighborhood is so new that there are next to no lights and I had no lights/reflection with me. I was actually sore from Friday, so it’s not the end of the world.

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Our team got demolished. But hey, our tailgate food and mimosas were wonderful!

Sunday: Rest. I was still sore from Friday! Which has not happened after a long run since I started using intervals, so it was definitely too much to start with 90:30. Womp. I took a bath and rolled to try to work it out!

Weekly miles: 24.1

This was by far not the week I hoped for – with two “not great” runs and one missed one. You know it was a bad week when I hardly even took photos for the insta. Life happens, and last week was a big adjustment, work-wise. I was hoping this week would be better…but seeing as I should be almost done my 5 mile run by now, we’ll see how that turns out. I am excited that I joined a gym, because I have a 2 hour break in the middle of the day. But (aside from today) that’s more meant for cross training and strength training!

 

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Goofy Challenge 2018 – My Training Plans

Happy Tuesday everyone! Yes, I can’t believe I’ve been posting so much lately. I’m in a really positive place with running right now and I just can’t stop myself. Now that the Charles Street 12 Miler is over, it’s time to officially start training for the Goofy Challenge.

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I can’t wait to run through you – TWICE!

For those of you that don’t know, the Goofy Challenge is a two-part race challenge that happens during Walt Disney World Marathon weekend in January. On Saturday you run a half marathon, and on Sunday you run a marathon! That’s 39.3 miles through Disney World in just two days! This will be my third marathon and 18th half marathon.

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I signed up for this challenge for a couple of reasons. 1- I’m crazy for running. 2 – I was so sad when the WDW Half was cancelled this past January. I knew I wanted to run the marathon this year, but wanted to finish what I went to Disney for in January. SO, my motivation for the Goofy Challenge was born! I wish I could do the Dopey Challenge, but for a 25 year old who spent the summer transitioning between jobs, that’s not a financially sound decision 😛

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Anyways, today’s Tuesday On The Run topic is Fall Training Schedules, which is perfect! I spent so much time and effort researching and deciding how to train for this race.

  • NO fall marathon. This decision broke my heart. I LOVE the marathon but I’ve only done two so far. It simply takes my body too long to recover from one to feel comfortable running Goofy after a fall 26.2.
  • Hal Higdon’s Dopey Training Plan is what I’ll be following, mileage wise. This plan mirrors his Novice-2 marathon plan, with double long runs every other weekend, and 3 weekday runs. The mileage starts out low the last month, so I may add some miles here and there. I’ll also modify some weekends towards the end, when there are “Dopey simulations”. Seeing as I’m not doing Dopey (but having serious FOMO about it), I don’t need the 4 day simulations.
  • Different training days. Due to my new job, I now have Friday-Saturday weekends and work 9-5 on Sundays, which doesn’t work with 3:00+ Sunday long runs. My weekday runs will now be Monday-Wednesday (NP Day!), with rest days on Thursday and Sunday. (Every other)Friday and Saturday will be my two long run days.
  • Galloway intervals will continue. I have been training using run/walk intervals with great results for over a year. I’ll be upping my everyday intervals to 90 seconds run and 30 seconds walk for easy runs, 2 minutes run and 30 seconds walk for “pace” runs, and will do a mix of both for long runs.
  • Fewer races! My plans to run a half marathon in December fell through, so right now my only major race planned for the fall is the Baltimore Half Marathon (and 5K). I’m going all out with this trip to Disney. I’d rather save my money to spend there than run random races. If the opportunity comes to run another race or to, I’ll consider it/them, but I’m okay with the minimal races for once.

This week is my first week of training and the drop in mileage scares me a little. Three 3 mile runs, a 5 mile “Pace” run, and 13 miles on the weekend. It has been so long since I have routinely run “just” 3 miles. I keep telling myself that the reduce in mileage will be a break my body needs after a high-mileage month in August. My body will be thankful for that break when I’m running 20-30 miles in a weekend.

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I’ve also spent time thinking of goals for the Goofy Challenge. Realistically and honestly, I’m going to run the half marathon SO EASY. Like I’ll be proud of myself for running a 3 hour half, and plan to take most of my character photos during that race. I want to show up for marathon morning with legs feeling like they just on a really long shakeout the day before. Also realistically, I’ll probably stop for some different character photos. I’ll be training for a goal time around 4:45-4:50, giving myself time for character stops in hopes of beating 5:00. I don’t think it will happen, especially the day after 13 miles, but training this way will set me up for more success for marathon #4.

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LOVE character photos!

Vacation wise, the trip to Disney World for the Goofy Challenge is really planned out. Everything on my end is booked (my mom needs to book her flights!) and I have every day planned out. I’m stoked to stay at the Art of Animation Resort – I booked back in February to get the lowest rate possible. This hotel is closer to everything than the All Star resorts, and will hopefully cut down on the bus troubles that my group experienced in January. I’ll do 3 park days, with NO park between the half and the full, because I think that’s just dumb. I swear I’ve read almost every restaurant menu to find out where I can track down my carbs for the weekend.

This may be more than you all wanted to know, but seriously, I’m just so excited to run 39.3 miles on January 6th and 7th! BTW if you want to do the WDW Marathon or the Goofy Challenge, there are still spots open to register!

Thank you Erika at MCM Mama Runs, Marcia at Marcia’s Healthy Slice and Patty at No-Guilt Life  for hosting Tuesday’s on the Run! I’m happy to be linking up once again and can’t wait to participate again.

How is your training changing this fall? What are your upcoming goal races?

Charles St 12 Taper and Race Time: 8/28-9/3/17

SEPTEMBER IS HERE! That means fall weather, marathon/Goofy training, Octoberfest beer, and FALL WEATHER. It also meant it was time for the Charles St 12 miler! I’ll recap how the race went later this week, but for now, let’s look at the week leading into the race.

Monday: Rest day. I’d say “as always”, but this was my last Monday “rest day” for a long time!

Tuesday4 miles at easy effort. It was a low key, enjoyable run in some beautiful weather!

Wednesday: 2.9 miles at November Project. I was hoping for a PR and for a double, but neither happened. My body and legs felt disconnected during the 5:30 workout where I was going for a PR. My stomach felt empty and crampy (I’m dieting and was having lady problems. GREAT). My legs felt heavy. I dropped the PR attempt and just ran to ran, getting a decent workout in. After the workout, I sat to have some water, and when I got up I rolled my ankle. I heard it pop twice and quietly freaked out before I played it safe and came home. Later in the day I walked 2 miles with an ankle brace. My ankle felt OK until I had about .25mi left to go until Jake’s house.

Thursday: 10 miles on my bike. I really wanted to get some more exercise in, but wanted to rest my ankle. An easy bike ride felt great!

Friday: (just) 1 mile to test the ankle. I ran with the brace I bought and my ankle felt almost back to normal. Planned for another mile or so to shake out the legs, but my gut had other ideas.

Saturday: 12 miles at the Charles St 12 miler! I had an awesome day and the race gave me a renewed sense of confidence going into marathon training.

Sunday: Rest! I’m actually a little sore after yesterday’s hills. I rarely get sore after runs anymore, but race pace miles and hills will do that to ya!

Weekly total: 20.1 miles

August total: 125.4 miles

Year to date: 793 miles!

This week I’m linking up with Tricia at misssippipiddlin  and Holly from HoHoRuns for the weekly  Wrap Up. Check out their page to see other bloggers’ weekly wrap ups!

Charles St 12 Miler: Looking Back and Forging Ahead

As I’ve recapped in training posts, these past 6 weeks or so have been all about the Charles St 12 Mile race. After deciding I wouldn’t be attending Rock N Roll Philadelphia due to a new work schedule/travel costs, this race became my “goal race” for summer training.

Charles Street 12 Miler revente

Unless you’ve been reading for a while, you may or may not know that the Charles St 12 haunts me. I ran the race in 2014, as my first long distance race. It was horrible. HorribleHorrible. Not the race itself – it’s wonderfully run, as Charm City Run races always are. It was me. My performance was abysmal. Running and my body were not friends that day.

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I recapped this race in my early blog days, but this summer I have spent so much time on runs processing that race. I won’t recap it again (although the recap I wrote is horrible, lol), but I will summarize what was so bad about that race.

  • I misjudged the hills on a “net-downhill” course. Net-downhill doesn’t mean all downhill. Any hill I saw thoroughly intimidated me. This was stupid, because I totally ran hills while training in New Hampshire.
  • I ran this race with a sub-2:00 goal (10:00 pace) and also with a goal to beat my friend. Uh, why did I care about beating someone, especially my friend, and base my success of of hers?!
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Pre-race with Beth!
  • My pre-race nutrition was horrid. I had beer and a crab pretzel the night before, and all I drank for the two days before was nuun. I was overhydrated (or mishydrated – is that a thing?), and I paid for it.

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  • Due to my nutrition errors, my right hamstring cramped up real bad around mile 5/6 and I never recovered. I basically walked the last 4 miles of the race. 4 miles. WTF?!
  • I finished with my slowest race pace EVER, even slower than my slowest half marathons, with a time of 2:35, pace of 12:51/mi. Dreadful.
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    I only ran in because there were people watching…

What’s different this time?

  • I’ve run the course, backwards and forwards. I know where/how bad the hills are. And realistically, they’re not that bad. I’ve studied and studied those runs on Strava. Over and over. There will be no surprises.
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Elevation chart from 2014. The last mile is slightly different, but elevation remains the same. Those first two hills are not fun, then it’s really not that bad.
  • I haven’t completely set a time goal for this race. I’ve thought about it, but I’ve struggled. I know that when I set time goals I stress out and fail. I plan to run the first half with 90:30 walk/run intervals, and the second half with 120:30 walk/run intervals. Needless to say, I will set a course/12 mile PR. By a lot. Like at least a half an hour most likely.
  • I’m not stupid with pre-race nutrition anymore. Also, 12 miles isn’t that long and I’m plenty trained. I still drink Nuun, but not nearly as much. As long as I don’t get drunk the night before (which trust me, won’t happen) I don’t see nutrition/hydration as being an issue unless it’s stupidly hot. **knockonwood** The forecast looks perfect so far.
  • I love doing races with Beth, but no longer concern myself with anyone else’s perfromance but mine. She will probably run with me, and whether or not we finish together or apart could make no difference to me. I’m going to run my race this time! Although, I don’t think we’ve ever finished a race together, so that would be kinda cool.
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    Poor AK has a stress fracture, so it’s just Beth and I!

As I’m writing this on Monday, I am feeling so excited for a chance to redeem myself on Saturday; to put to use these summer miles; and to seek revenge on this course. Regardless of my pace or time, Saturday will be amazing. Charm City Run always puts on amazingly well organized races. I’m excited for the race to end with beers at the Under Armor world headquarters, and hopefully have Jake there for me at the finish (his house is only a mile from the finish – talk about convenient!) Oh – and the premium! CCR is also known for their premiums. The hoodie for this race looks glorious – almost as good as the B3 race series premium.

I’ll also earn an extra medal for completing the B3 race series!

Have you ever felt the need to seek revenge on a race? 

12 miles is a weird race distance…What’s the weirdest race distance you’ve ever done? Seriously…why not make it a half marathon?

Charles St 12 miler training: 8/21 – 8/27/17

And just like that I’m done my last “long run” and tapering for the week for the Charles St 12 Miler! The last four weeks of running have been really solid, and I feel like I’m in a great place for the race on Saturday!

Charles Street 12 Miler

Monday: Rest day – Like every other Monday, I had the intention to ride my bike…but it didn’t happen.

Tuesday: 4.25 miles. Plan called for 7-8, but I was feeling dehydrated from the week/weekend before and it was still super hot/humid. Really, it was kinda sucky

Wednesday: 2.5 miles at November Project. The dehydration felt even worse today and my legs felt disconnected from my body. I left after the first workout to sleep, hydrate, and have some extra rest. I think my body was begging for it.

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Thursday: Rest day – switched with Friday to listen to my body!

Friday: 5 miles slow and easy. The heat and humidity broke and it was a perfect running morning! At night I biked about 10 miles at Baltimore Bike Party!

Saturday: 5.5 miles, slow and easy again. I was still feeling beers from the night before (oops), but I felt the best running than I had in a week and a half. I walked another 3.5ish miles that day!

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Sunday: 10 miles, the first 5 easy (60:30 intervals) and second 5 with 90:30 intervals. The weather was perfect and my heart rate stayed so low even as my speed and intervals increased! I was feeling so strong and like those hot running days paid off. I walked another 6 or so miles throughout the day.  My legs and hips are now begging for a rest day!

Weekly total: 27.5 mi. Considering how I was feeling for the first half of the week, I’m very satisfied with this!

This week will consist of an easy run on Tuesday, a double at November Project on Wednesday, and a shakeout on Friday before the race! What comes next is quite the adjustment…as my work schedule changes and I have to move my running days around. Thankfully it aligns perfectly to when I start following my Goofy Challenge training plan.

This week I’m linking up with Tricia at misssippipiddlin, Holly from HoHoRuns and Teresa from Finding Fabulous at Fifty  for the weekly  Wrap Up. Check out their page to see other bloggers’ weekly wrap ups!

Be Open with Aftershokz + Running Playlists

Disclaimer: I received Aftershokz headphones to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

During my last few races, I found myself wanting some music, but not wanting to deal with the headphones. I had never gotten on the bluetooth headphone train, but I was getting so frustrated with my headphone cords, or with the ear buds getting sweaty and falling out! I was so excited when BibRave presented me with the opportunity to try out some sick new headphones – the Aftershokz Trekz Titanium. What made me really excited was what makes these headphones different than other wireless headphones – they transmit sound through bone conduction!

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Now, what is bone conduction, you say? Well, it’s great that you asked (and that the audiology classes from college are coming in handy)…

We have three little bones in each ear (the smallest in our bodies) that together are colled the ossicular chain that transmit mechanical energy that through a process is “heard” by our brain. Normally, sound waves vibrate our ear drums, therefore vibrating the ossicular chain. What you may not know is that  these bones can also be set into motion by transmitting vibrations from your zygomatic (cheek) bone. Using this process for people with “normal” hearing lets you receive two inputs of sound at once!

All nerdiness aside, the #1 reason I love these headphones is because they allow my ear canals to be open. I used to avoid wearing headphones when running in my neighborhood or in Downtown Baltimore because I felt unsafe when I couldn’t hear my surroundings. Now, with my Aftershokz, I can! They are great for work when I want to zone out, but still want to make sure I can hear if someone is calling for me, or has a question I can answer.

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In terms of sound quality, the Trekz Titanium are amazing! I think the sound quality is great, and if anything, it is improved because any ear wax build up (gross) or issues with the ear drum won’t affect the sound of whatever you’re listening to. The range is great, as I can be downstairs cleaning and my phone can be upstairs – with no connectivity or sound issues!

But, do they stay on? Fo sho! I’ve run 10-12 miles in them multiple times and haven’t had to adjust them at all. Even with my nuclear sweat, they stay in place and don’t bother me. There are also buttons on the side where you can change the volume so you don’t have to get out your phone.

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There are very few negatives I could ever say about these. One is just simply that I have to wear my hair braided when I use them, or else I have a rat’s nest at the end at the run. I also wish I had gotten the smaller size – they stay on but the back does bounce a bit on me. The other downside is the price $130 is steep, for me. BUT now that I’ve tried them, they are worth every penny and I hope they last a long time!

Now, since I’ve been using headphones more often, what have I been listening to? During the first (easier paced) half of my long run, I listen to audiobooks. Other than that, I have a Spotify playlist that I’ve been changing for months. Here are a few of my favorites right now!

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Also on my playlist are Disney songs! Seeing as how I used this training cycle to build a strong base for half marathon + marathon training for the Goofy Challenge in January. I can’t not share my favorite Disney running songs!

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So, if you’re in the market for a new pair of headphones, I highly recommend a pair of Aftershokz Trekz Titanium ($129.99). They come in two sizes and four colors. If the price point is a little steep, they also have other models, that I bet are wonderful as well! If/when you order, use the code FREECASE for a free carrying case.

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What are some of your favorite running tunes right now? 

Do you use wired/wireless headphones when you run?

Charles St 12 miler training: 8/14 – 8/20/17

Happy Monday everyone! I’m taking a much needed rest day today after two good days of running over the weekend. And who is going to take in the Eclipse? It’s supposed to rain here during the eclipse, but I’ll likely watch on TV (to save my eyes – don’t have glasses), and take in the light changes around me before going to work!

This was my last big week of training before starting to simmer down for the Charles Street 12. I feel much better prepared for this race then when I ran it 3 (?!?!) years ago.

Charles Street 12 Miler

Monday: Rest day (Always. But not for much longer…)

Tuesday: 7 miles easy (on the treadmill). I hadn’t been on the treadmill in months and actually didn’t mind it!

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Wednesday: 5.7 miles at November Project. Ran the 5:30 workout HARD, and got a PR for that specific workout, then ran the 6:30 session with a friend. It was a day where I could truly see improvement and I felt so proud of myself. However, I ran out of water and it was hot/humid, and I spent the rest of the day in a dehydrated stupor.

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Normally make it to #7, made it through exercise 10. (15 of a # exercise, then alternating laps/1/2 set of stairs)

Thursday: 25 minutes of strength work, but no run. It was really hot once again, and I wasn’t quite feeling recovered from the day before.

Friday: Rest day – my typical second rest day, I failed at getting up to run. Once again, it was blistering hot. I did walk at least 3 miles in DC that afternoon.

Saturday: 12 miles on the second half of the Charles Street 12 course.  Ran 6 miles uphill to where I stopped during my last course run, and 6 miles back down. The hills were hard, but definitely didn’t kill me. I was planning for 14, but by the time I got back to the harbor, it was a real feel of 90 and I was feeling pretty dehydrated again (despite drinking Nuun and almost my whole hydration pack of water). 2 miles isn’t worth getting sick.

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Sunday: 5.86 miles at a local run-club 10K. I almost didn’t go, as I felt horrible the night before (dehydration, probs). But it was in the low 60’s and I couldn’t pass that up. The course was short, but I was proud of a race pace/intervals effort (120:30) and had an average pace of 9:54. My 2 minute running intervals were consistently run in the high 8’s/low 9’s. Once again, progress.

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Total miles: 30.6

This is no more miles than the last two weeks, but I did miss one run. My legs are feeling great after a hard month of training. Just two more weeks until this race, and then training for the Goofy Challenge officially begins!

Do you have any upcoming races?

How are you handling this heat? It hasn’t affected me too much this summer, but this week was rough.

Do you have special Eclipse plans?