Pittsburgh Half Marathon Training: Week 11

Race weekend is only single digits away! The mileage is just to maintenance mode and thought is being given to logistics and nutrition.  I'm so excited!

Monday: 5 Miles - I decided to do the workout for the day at a nearby park for a very odd reason.  On some of my recent long runs, I had planned to do a mile or two through the park by using one of its secondary entrances that I had discovered several months ago.  However, for the life of me, I could not remember the street I needed to reach the access point.  After this run, I finally figured it out...and it was nowhere near where I thought it was!

Tuesday: Rest Day

Wednesday: 5 Miles - While the end of a training plan is probably not the best time to be experimenting with new techniques, I chose to begin my workout by warming up with a 1 mile jog.  In the past, I had always just walked for a bit followed by some dynamic stretching.  However, after talking with a friend about her training routines (she's waaaay faster than I am), I made this change in warming up and I'm glad I did.  The core of my run felt a little easier thus letting me amp up my pace a bit.

Thursday: 3 Miles - I was a little crunched for time so I planned my workout to finish right at my doorstep.  Just like last week's short run, it meant that I completed my run with a half mile uphill.  At least doing that builds mental toughness!

Friday: Rest Day

Saturday: 5 Miles - This final workout for the week capped off what I would consider a very productive training cycle.  I spent most of the run evaluating how my body was handling the pace in order to determine if I could meet my goal for the upcoming race.  I'm thinking 1:40 may be attainable...

Sunday: Rest Day

A busy week is ahead as things build up to race weekend.  Between volunteering at the Expo on Friday, doing a 5K shake-out run on Saturday, and the half on Sunday, I'll definitely be getting my running fix!

Happy running!
Sean

Pittsburgh Half Marathon Training: Week 10

Spring has finally returned to the 'Burgh boding well for some great weather for the race in a few short weeks.  And with the half so close, tapering has begun!

Monday: 4 Miles - I half-expected this run to be sluggish since my long run had been the day before.  However, it would seem that quite the contrary occurred.  With the sun shining and the air warm, I felt alive as an inner drive pushed me on.  In some ways, what should have been a recovery run shifted to that of a tempo run.

Tuesday: Rest Day

Wednesday: 5 Miles - With another day of amazing weather, I was excited to take on this workout.  I was pushing myself a bit for no other reason that just to see how long I could go.  I was pleasantly surprised that I kept the same pace as I had done Monday while feeling pretty good the entire time.

Thursday: 3 Miles - Unlike most of my workouts, I decided to stay in the neighborhood by running a route I really hadn't done since I got back into the sport a year ago.  The miles were easy besides finishing on a steep uphill.

Friday: Does mowing the lawn count as cross-training?  The grass really needed it!

Saturday: 11 Miles - I could not have asked for a better run (and confidence builder) than this workout.  I joined up with Steel City Road Runners Club so I wouldn't be completing the distance alone and to try a new route.  The amazing weather added to just how awesome the run was.

Sunday: Rest Day

The jitters and excitement of the half marathon have started to set in.  I've even begun to think about what race I want to do next (maybe even a full marathon?!).  This race can't come soon enough!

Happy running!
Sean

Pittsburgh Half Marathon Training: Week 9

It would seem Mother Nature has a very sick sense of humor.  This past winter was pretty mild by most standards - 70 degrees on Christmas and limited snow made for some pretty decent months that could otherwise be dreadful.  However, chilly temps appparently felt cheated and decided to stay around for a bit longer.

Monday: 5.7 Miles - This workout was a reintroduction to running in not-so-nice conditions.  The wind had a bite that was made worse than normal by the overcast.  In just not feeling like layering up, I decided to hit the treadmill.  I only lasted about 2.5 miles before taking my run outside as my legs just didn't like the monotony of the machine.  

Tuesday: Rest Day

Wednesday: 5 Miles - In its usual identify-confused self, the weather made another shift becoming an absolutely beautiful day.  These miles felt good as I soaked in the vitamin D while knowing, when looking at the upcoming forecast, that my long run would be very different.

Thursday: 5 Miles - While I eventually made it to the roads on Monday, I decided to keep this run to the treadmill, since an icy rain had blown in.  In being easily bored when running in place, I turned on Hulu to let the newest episode of Agents of SHIELD distract me.  I also spent a good portion of the time trying to do mental math converting miles per hour to minutes per mile (which I failed at miserably!).

Friday: Rest Day

Saturday: Rest Day

Sunday: 12 Miles - While Saturday tends to be my long-run day, I had to move this workout to Sunday this week due to family obligations.  I really didn't mind doing so, since the weather on Saturday was downright cold and wet.  Sunday proved only slightly better, but I still found myself have to wear running pants and a few upper-body layers.  As I discovered from training in winter, my body just doesn't respond well to the cold; my breathing is labored and my muscles just can't warm up.  The first 6 miles were a struggle in not being able to get into a rhythm and my legs just flopping along.  The second half definitely went better as I was finally cruising along at a decent pace feeling good.  I did do a little bit of fueling during the run, but way underestimated the amount of chews I would need - lesson learned!

Even though I found myself on the treadmill two of the four days this week, I am starting to feel a little more confident about the upcoming race.  I'm considering setting my goal time at 1:45, which would be 3ish minutes faster than my PR.  I'm thinking that if the conditions are right, I just may achieve it!

Happy Running!
Sean

Pittsburgh Half Marathon Training: Week 8

This week of training could best be known as the "Week of the Shoes."  With my current shoes having almost 400 miles on them, the tread and cushioning approaching extinction, and the race only a month away, I was in need of new kicks.  And let me tell you, the week was definitely a lesson in wearing the right pair!

Monday: 6 Miles - The previous Friday, I had purchased a pair of Brooks Adrenaline GTS 16's from a running store that I usually don't patronize, but was on the way to a friend's house.  The shoes felt good when I put them on so I figured they were a decent choice.  I was excited to lace them up and savor the new shoe feel, but wanted the first run in them to be on an easy day like this.  It's amazing how differently shoes can feel when they hit the road!  The first few miles weren't too bad, but things did began to tank toward the end.  I could feel the arch of my foot pulling and stretching with each step that by the end the entire bottom of my foot was fairly painful.  My feet also seemed to slap the ground compared to gliding over it.  I figured it was just my feet adjusting to the new shoes and would wait to see how things went the following day.

Tuesday: 3 Miles - With the weather being absolutely gorgeous, I was super excited to get my workout in.  I put on my new shoes in the hope that my feet had begun to make the necessary adjustments that would allow me to enjoy the 5 miles planned for the day.  Within a few minutes of starting out, my shoes were smacking against the ground again with no smooth transition from heel-to-toe in sight.  The bottom of my feet changed from hot to sore to excruciating pain by the time I had hit the 1 mile mark.  I stopped for a short bit to stretch as well as retie my shoes in the assumption that they were just too tight.  When I started running again, I could only go another half mile before accepting defeat.  Anything beyond a walk, which in itself hurt, caused a feeling of needles stabbing my arch.  This affirmed my decision that these new shoes needed to go back.

Wednesday: Rest Day

Thursday: 5 Miles - After a doctor appointment and dinner with the family, I paid a visit to my usual running store to find myself another pair of shoes.  After trying on a variety of different brands and models, I ended up choosing the Brooks Ravenna 7, which is the newest model of the shoe I had worn for the past several months.  The only problem was by the time I warmed up, it was nighttime.  I am so glad my phone has a flashlight!  After putting on my newest purchase, I ran the workout for the day in the dark (maybe not my best idea!).  My arch was still tender from the Adrenaline runs, but nothing else major cropped up from the new shoes.

Friday: Rest Day

Saturday: 10 Miles - Ah yes, the long run for the week.  I was a little disappointed going into my final run for the week since my Wednesday workout was abbreviated leaving me two miles short of my total for the week.  I accepted this reality and did my best to stay positive about how good this workout was going to be.  And it was - so much so that I tacked on those 2 pesky miles to the 8 that were planned!  The only regret I had in making this adjustment was that I didn't bring any water with me (not so much for hydration, but to get rid of the residual taste of my energy chews - yuck!).

Sunday: Rest Day

It's amazing how much difference a new pair of shoes can make on a run!  I'm looking forward to a few hundred miles in my Ravenna's, especially when it comes to the half marathon in a month.

Happy Running!
Sean

Pittsburgh Half Marathon Training: Week 7

The theme for this week of training seemed to be form.  Learning to control my legs and not just let them flop around like a a fish on dry land is something I need to occasionally remind myself.  Running has so many more aspects than just "left, right, left, right, etc."

Monday: 4 Miles - I'd say my body had a complete and total meltdown during these miles.  From the moment I started running, I just didn't feel right.  The longer I ran, the more every joint and muscle ached and hurt.  I kept trying to push through, but things seemed to only worsen with each step.  I ended up resorting to walking the last half mile of the workout just to make the pain stop.  I was legitimately concerned that I may have developed an overuse injury.  The moment I got home, I pulled out the ice pack and compression socks and just prayed that no serious damage was done.

Tuesday: Rest Day

Wednesday: 5 Miles - I was hesitant to run these miles after Monday's fiasco.  However, I reigned in the speed and just moved steadily along.  I only felt a twinge of pain here and soreness there, which were reassuring signs.  Things seemed pretty good after the workout was finished, though I did do some extra icing and stretching just in case.

Thursday: 6 Miles - I continued my trend of running easy during this workout and was pleased with the results.  Normalcy was returning to my legs as I kept reminding myself that even though I was going slowly, I was still going.  I call that progress!

Friday: Rest Day

Saturday: 10.1 Miles - About a month ago, I had signed up for the "Just A Short Run" race and chose the 8.1 mile distance, since the other options were either too short (5K) or too long (half marathon or 30K).  It turned out this decision worked in my favor!  In looking at my training plan, I was set to do 10 miles, meaning I had to fit in 2 miles either before or after the race.  Deciding on the former, I tried my best to time my 2 miles to end near the start line and when the race was to begin.  While not working out exactly as planned, I only had to wait a few minutes until the race started.  I tried my best to not be sped up by the crowd and just treated the race as a training run.

Sunday: Rest Day

To survive some of my runs this week, I began reciting mantras to help relax and keep focused.  They work surprisingly well!  I may just find a mantra for each of my runs to keep the positive thoughts going and remember the basics of running.

Happy Running!
Sean