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Marathon Training:
I bought a big calendar and filled every day up to my Marathon what i'm going to do. I'm using Runners World Marathon training for beginners, I like how I trained for my Half's using it so i'm trying it again!
It's crazy to see the miles i'm going to get to do, but I know no madder what I'm going to finish the race, it's just a matter of how fast i'll get there!
Part of my training will have to be in Oregon when I go home for a month to be with family and friends and do the Oregon Wine Country Half with my Aunt and Cousin. Which will be nice running in Oregon again :)
I'm going to keep my yoga up to stretch and relax my muscles, and try and keep the Barre class. We shall see. I don't want to get burnt out.
Taking it week by week!
It's crazy to see the miles i'm going to get to do, but I know no madder what I'm going to finish the race, it's just a matter of how fast i'll get there!
Part of my training will have to be in Oregon when I go home for a month to be with family and friends and do the Oregon Wine Country Half with my Aunt and Cousin. Which will be nice running in Oregon again :)
I'm going to keep my yoga up to stretch and relax my muscles, and try and keep the Barre class. We shall see. I don't want to get burnt out.
Taking it week by week!
Week 1 Marathon Training: Week 2 Marathon Training:
3 Miles 3 Miles
3 Miles 3 Miles
3 Miles 3 Miles
6 Miles 7 Miles
60 Min Stepmill 60 Min Stepmill
3 Miles 3 Miles
3 Miles 3 Miles
3 Miles 3 Miles
6 Miles 7 Miles
60 Min Stepmill 60 Min Stepmill
Week 3 Marathon Training: Week 4 Marathon Training:
3 Miles 3 Miles
4 Miles 4 Miles
3 Miles 3 Miles
5 Miles 9 Miles
60 min of walking 60 min of Walking
3 Miles 3 Miles
4 Miles 4 Miles
3 Miles 3 Miles
5 Miles 9 Miles
60 min of walking 60 min of Walking
Week 7 Marathon Training:
3 Miles 6 Miles 3 Miles 10 Miles 60 Min Cross Training Week 9 Marathon Training:
4 Miles 8 Miles rest day 16 Miles 60 Min Cross Training |
Week 8 Marathon Training:
3 Miles Rested 4 Miles 15 Miles 60 Min Cross Training Week 10 Marathon Training:
3 Miles (supposed to be 4) 6 Miles (supposed to be 8) 5 Miles 12 Miles 60 Min Cross Training |
2013 Running Year Round-up
2013 has come and gone so fast. Allot of ups and downs (literally!), I moved from Oregon to South Florida for 4 months then back to Oregon for the rest of the year. I had 1 real running goal, to do 4 Halfs while we where home in Oregon from May-December and...
-12 races total:
-3 totally fun 5k's with my best friend and 2 with Mike!!
-1 5-miler race at night (first night run)
-1 8k and placed 5th in my age group! felt good
-7 Half-Marathons including doing one out of state! First time doing that.
That's almost 1 Half a month! It would've been if I didn't opt-out for a race due to Mike taking the biggest exam of his medical school career the USMLE Step 1
Looking back at these races each one means so much to me.
-12 races total:
-3 totally fun 5k's with my best friend and 2 with Mike!!
-1 5-miler race at night (first night run)
-1 8k and placed 5th in my age group! felt good
-7 Half-Marathons including doing one out of state! First time doing that.
That's almost 1 Half a month! It would've been if I didn't opt-out for a race due to Mike taking the biggest exam of his medical school career the USMLE Step 1
Looking back at these races each one means so much to me.
inside my running mind
I have filled out my Marathon training race calender which starts in July! I have been doing allot of other cardio exercises so i don't burn-out or get a running injury as more and more people I know have taken this year off due to knee problems.
Pacing for a Half or Full:
I snagged this from Runners World!
Jenny Hadfield wrote a good article about pacing during the race. I often get antsy about if i'm going too fast or slow so I think this will come in hand. Although I know not to sprint right off the bat! But i'm unsure how long to go a certain pace...
Run YELLOW > Run the first 7 or 14 miles for the half or full marathon respectively at an easy, conversational effort (the yellow—a.k.a. “happy”—zone). If you can’t talk to your buddy about how cute the shirt you bought at the expo is, you’re going too fast. Slow down.
Run ORANGE > Dial it up to a moderate effort for miles 8-12 and 15-24 for the half and full respectively. This is one level above your happy zone, where you can start to hear your breathing but you’re not out of breath. You can speak in one-word increments. This is when you need to go fishing. Cast out your invisible fishing line and hook a runner ahead of you who went out too fast, like the hare. Reel them in slowly, staying in the Orange Zone, and focus on the next person. There is nothing more empowering than to be able to pass people (nicely) in the second half of a race. It keeps your mind mentally activated and focused on the positive and allows you to run stronger than you could ever imagine.
Run RED > And for the final 1.1 or 2.2 miles—the grand finale—dial it up to a hard, but controlled, effort and finish strong. This isn’t an all-out gut-busting effort – it’s a notch up from orange and requires your full attention to maintain. You won’t be able to speak in this zone, but that’s okay. You’re almost done, and you’ll be talking about the race all day!
You only get to run your first Half or Full Marathon once so it's important to take it easy! At least for me! I want a long life in my running and racing so to me injury prevention is key. I know i'm not the fastest so why try to be a runner i'm not? I'm happy with my last Half-Marathon time, I know I can get it down a bit more so I think this will help!
Jenny Hadfield wrote a good article about pacing during the race. I often get antsy about if i'm going too fast or slow so I think this will come in hand. Although I know not to sprint right off the bat! But i'm unsure how long to go a certain pace...
Run YELLOW > Run the first 7 or 14 miles for the half or full marathon respectively at an easy, conversational effort (the yellow—a.k.a. “happy”—zone). If you can’t talk to your buddy about how cute the shirt you bought at the expo is, you’re going too fast. Slow down.
Run ORANGE > Dial it up to a moderate effort for miles 8-12 and 15-24 for the half and full respectively. This is one level above your happy zone, where you can start to hear your breathing but you’re not out of breath. You can speak in one-word increments. This is when you need to go fishing. Cast out your invisible fishing line and hook a runner ahead of you who went out too fast, like the hare. Reel them in slowly, staying in the Orange Zone, and focus on the next person. There is nothing more empowering than to be able to pass people (nicely) in the second half of a race. It keeps your mind mentally activated and focused on the positive and allows you to run stronger than you could ever imagine.
Run RED > And for the final 1.1 or 2.2 miles—the grand finale—dial it up to a hard, but controlled, effort and finish strong. This isn’t an all-out gut-busting effort – it’s a notch up from orange and requires your full attention to maintain. You won’t be able to speak in this zone, but that’s okay. You’re almost done, and you’ll be talking about the race all day!
You only get to run your first Half or Full Marathon once so it's important to take it easy! At least for me! I want a long life in my running and racing so to me injury prevention is key. I know i'm not the fastest so why try to be a runner i'm not? I'm happy with my last Half-Marathon time, I know I can get it down a bit more so I think this will help!
Tapering for a Half Marathon:
In the two weeks before the race, known as the taper, you will reduce the volume and intensity of workouts so you get to the starting line feeling ready to run. After so much training, some runners find it hard to scale back; others find it hard to get off the couch. But doing too much (or too little) during this critical period can compromise the recovery you need to complement all your hard work. Here's how to strike the right balance between running and resting.
TWO WEEKS OUT FROM RACE DAY This stretch is preceded by your final long effort (10 to 14 miles) on Sunday. Keep weekday workouts to 30 minutes. It's fine to do some easy cross-training on nonrunning days, as long as the activity doesn't make your muscles sore or have the potential to cause injury. If you don't want to exercise on days you don't run, that's okay, too. End this week with a 45-minute run on Sunday.
ONE WEEK OUT Run for 30 minutes on Tuesday and Thursday. Chill out or walk on Monday and Wednesday.
TWO DAYS OUT Rest, or run very easy for one to two miles. Check the forecast, make a list, then pack your race bag. Include a garbage bag or rain jacket for bad weather, the clothing and fuel you've tested on your long runs, race information, and a pacing chart or your run/walk/run timer. Plan to get eight hours of sleep.
THE DAY BEFORE Walk around the race expo or the staging area to get your bearings. Try to get decent rest, but don't fret if you toss and turn and feel almost unrested. That's normal.
RACE DAY Arrive at least 90 minutes before the start. Walk around as a light warmup, then find your starting corral. Avoid crowding by staying near the back. During the race, run a little slower than the pace you ran during your last two long runs. Pick it up a little in the last third of the race if you're feeling good. Enjoy that final mile—you did it!
From the Jeff Galloway training.
TWO WEEKS OUT FROM RACE DAY This stretch is preceded by your final long effort (10 to 14 miles) on Sunday. Keep weekday workouts to 30 minutes. It's fine to do some easy cross-training on nonrunning days, as long as the activity doesn't make your muscles sore or have the potential to cause injury. If you don't want to exercise on days you don't run, that's okay, too. End this week with a 45-minute run on Sunday.
ONE WEEK OUT Run for 30 minutes on Tuesday and Thursday. Chill out or walk on Monday and Wednesday.
TWO DAYS OUT Rest, or run very easy for one to two miles. Check the forecast, make a list, then pack your race bag. Include a garbage bag or rain jacket for bad weather, the clothing and fuel you've tested on your long runs, race information, and a pacing chart or your run/walk/run timer. Plan to get eight hours of sleep.
THE DAY BEFORE Walk around the race expo or the staging area to get your bearings. Try to get decent rest, but don't fret if you toss and turn and feel almost unrested. That's normal.
RACE DAY Arrive at least 90 minutes before the start. Walk around as a light warmup, then find your starting corral. Avoid crowding by staying near the back. During the race, run a little slower than the pace you ran during your last two long runs. Pick it up a little in the last third of the race if you're feeling good. Enjoy that final mile—you did it!
From the Jeff Galloway training.
Run Disney Dopey Challenge Training Plan:
So this is my major goal of 2015 (yes that far in advance!). To run the Dopey Challenge in 2015 which will be my first full marathon!
I found this training plan online by Hal Higdon and so far I like it the best.
http://www.halhigdon.com/writing/57107/Dopey%20Challenge%20Training%20Guide
I found this training plan online by Hal Higdon and so far I like it the best.
http://www.halhigdon.com/writing/57107/Dopey%20Challenge%20Training%20Guide
I'm going to wait and see what the 2014 race results look like and it seems that only elite runners and people who are way beyond me are doing this race then I'll step aside and let another person take my place. I do plan on walking aspects of this race so i'm not sure if i'd be the only one doing that or not. And if it seems im in way over my head then i'll just do the full marathon or Goofy Challenge.
Here's the post for the Jeff galloway trainging plan http://as1.wdpromedia.com/media/ewwos/pdf/rundisney/training-programs/2014/DopeyChallenge14.pdf
And looking at his training plan i'm almost surprised this is it! 6 miles for the longest run?! I'd die! He makes this challenge seem very walker friendly with finishing the Half in 3:30 and the Full in 7:00. I like the Hal Higgon one way better I know I can do it! I just need to save now for that almost $500 price tag....sheesh.
Here's the post for the Jeff galloway trainging plan http://as1.wdpromedia.com/media/ewwos/pdf/rundisney/training-programs/2014/DopeyChallenge14.pdf
And looking at his training plan i'm almost surprised this is it! 6 miles for the longest run?! I'd die! He makes this challenge seem very walker friendly with finishing the Half in 3:30 and the Full in 7:00. I like the Hal Higgon one way better I know I can do it! I just need to save now for that almost $500 price tag....sheesh.
training plan
I downloaded onto my Ipad the Runner's World Marathon and Half-Marathon training book and I love it!
It has week by week plans for beginner, intermediate and advanced runners telling you when to take breaks, do along run, do sprint exercises and so much more.
I love Runners World magazines and books, I feel like they really research there stuff!
I recommend investing into this book no-madder how advanced you are!
I know as a beginner it has helped me out so much! It can be intimidating doing your first Half so it's nice to half a "trainer" telling you what to do!
My advice is just to trust the program and stick to it!
It has week by week plans for beginner, intermediate and advanced runners telling you when to take breaks, do along run, do sprint exercises and so much more.
I love Runners World magazines and books, I feel like they really research there stuff!
I recommend investing into this book no-madder how advanced you are!
I know as a beginner it has helped me out so much! It can be intimidating doing your first Half so it's nice to half a "trainer" telling you what to do!
My advice is just to trust the program and stick to it!
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Finished Races:Dirty Dash, 5k. Eugene OR. 2012
Color Run, 5k. Portland OR. 2012 Susan G. Komen Race for the Cure, 5k. Eugene OR. 2012 EWEB Run to Stay Warm, Half Marathon. Eugene OR. 2012 Holiday Half, Half Marathon. Eugene OR. 2012 Rock N Roll, Half Marathon. Portland OR. May 19 2013 Moonlight 5, 5 Miler. Eugene OR. June 1 2013 Rock N Roll, Half Marathon. Seattle WA. June 22 2013 Dirty Dash, 5k. Eugene OR. June 29 2013 Electric Run, 5k. Portland OR. July 13 2013 Huckleberry Half, Half Marathon. Welches OR. August 10 2013 Women's Half, Half Marathon. Eugene OR. August 25 2013 Oregon Wine Country Half, Half Marathon. Carlton, OR. September 1 2013Susan G. Komen Race for the Cure, 8k. Eugene OR. October 6th 2013 The Ugly Sweater Run, 5K. Beaverton OR. November 16 2013 EWEB Run to stay warm, Half Marathon. Eugene OR. November 24 2013 Portland Holiday Half, Half Marathon. Portland OR. December 15 2013 Jost Running Virtual Race, 10K Rochester Hills MI. May 31 2014Volkslaufe Run, 10k. Frankenmuth MI. July 4 2014 Oregon Wine Country Half, Half Marathon. Carlton, OR. August 31 2014 Eugene Brews Cruise, 5k. Eugene, OR. September 1 2014 Columbia River Power, Half Marathon. Umatilla, OR. September 20 2014 |
Registered Races:Portland Marathon, Full Marathon. Portland, OR. October 5 2014.
Susan G Komen Race for the Cure 5k, Eugene OR. October 12 2014 Run With The Duck, 5k Eugene OR. October 19 2014 EWEB Run To Stay Warm Half, Eugene OR. November 23 2014 Turkey Trot, 4 mi run, Eugene OR. November 27 2014 |
Race Day best times:
Half Marathon: 2:10:57 10:00 Eugene Women's Half 2013
5 Miler: 49:58 10:00 Eugene Moonlight Five 2013 (i came in 18 in my age group! out of 77!)
8k: 46:57 9:27 Susan G Komen Race for the Cure 2013 (I came in 5th in my age group!)
5k: Volkslaufe July 4 2014 30:25 30:43 9:46/mi 5K RUN
Half Marathon: Columbia River Power Half placed third in my age group (20-29) Sept 20 2014
5 Miler: 49:58 10:00 Eugene Moonlight Five 2013 (i came in 18 in my age group! out of 77!)
8k: 46:57 9:27 Susan G Komen Race for the Cure 2013 (I came in 5th in my age group!)
5k: Volkslaufe July 4 2014 30:25 30:43 9:46/mi 5K RUN
Half Marathon: Columbia River Power Half placed third in my age group (20-29) Sept 20 2014
races on my bucket list:
I dream about doing allot of races...
-All Run Disney races! Including the challenges. http://www.rundisney.com/
-Big SUR international marathon. This looks like such a lovely course...http://www.bsim.org/Event_Information/Marathon.htm
-All Rock n Roll Marathon series. The Portland and Seattle races where such a blast I want them all! Love there Bling! http://runrocknroll.competitor.com/
-Boston Marathon. It would seem silly to not add this! It's a big goal. http://www.baa.org/
-The ING New York City Marathon. Running in New York would be an amazing adventure for any small town girl! http://www.ingnycmarathon.org/
-Chicago Marathon. Just because! http://www.chicagomarathon.com/
-The Warrior Dash! A step above the Dirty Dash this one gives you a medal and has fire!! http://www.warriordash.com/index.php
-The Spartan Race. I feel like this one is the toughest obstacle race i've seen! If the Warrior goes well, then i'll do this! I hope to see allot of 300 type abs! http://www.spartanrace.com/#.
-The Florida Storm Series. I think even doing 1 would be great, but I love extra goodies! http://www.flstormseries.com/
-The Mayor's Marathon. In Anchorage Alaska! I've always wanted to visit so why not throw in a scenic race?! http://www.mayorsmarathon.com/
- Dog friendly races. I would love to bring a doggy with me! http://beta.active.com/running/articles/10-races-to-do-with-your-dog
-The San Francisco Marathon. You get to run on the Golden Gate Bridge! http://www.thesfmarathon.com/
-The Eugene Marathon. How can not include my hometown! But running in Track Town USA is a must http://www.eugenemarathon.com/
-Run Wine Country. 4 different races all with scenic grape vines and wine themed expo gifts! http://www.runwinecountry.com/
-City Running Tours. Traveling and want a good run? Look no further! I feel like I could torture my non-running friends with a Portland bachelorette running party...http://www.cityrunningtours.com/index.html
-Bad Prom Run 5k. I love a good themed 5k and a bad prom one is just my thing! http://www.badprom.com/
-Race the Reaper. 6+ miles with 20 obstacles! This one is craaaazy! American Ninja Warrior hard..http://racethereaper.org/
-Grand Canyon Marathon. Another place I want to visit with some amazing views. http://www.pagrandcanyonmarathon.com/
-LA Marathon. This doesn't seem to scenic but if the opportunity arises...http://www.lamarathon.com/
-Space Coast Marathon Events. These are based in Florid and are pace themed races! The bling for these are pretty cool....http://www.spacecoastmarathon.com
-All Run Disney races! Including the challenges. http://www.rundisney.com/
-Big SUR international marathon. This looks like such a lovely course...http://www.bsim.org/Event_Information/Marathon.htm
-All Rock n Roll Marathon series. The Portland and Seattle races where such a blast I want them all! Love there Bling! http://runrocknroll.competitor.com/
-Boston Marathon. It would seem silly to not add this! It's a big goal. http://www.baa.org/
-The ING New York City Marathon. Running in New York would be an amazing adventure for any small town girl! http://www.ingnycmarathon.org/
-Chicago Marathon. Just because! http://www.chicagomarathon.com/
-The Warrior Dash! A step above the Dirty Dash this one gives you a medal and has fire!! http://www.warriordash.com/index.php
-The Spartan Race. I feel like this one is the toughest obstacle race i've seen! If the Warrior goes well, then i'll do this! I hope to see allot of 300 type abs! http://www.spartanrace.com/#.
-The Florida Storm Series. I think even doing 1 would be great, but I love extra goodies! http://www.flstormseries.com/
-The Mayor's Marathon. In Anchorage Alaska! I've always wanted to visit so why not throw in a scenic race?! http://www.mayorsmarathon.com/
- Dog friendly races. I would love to bring a doggy with me! http://beta.active.com/running/articles/10-races-to-do-with-your-dog
-The San Francisco Marathon. You get to run on the Golden Gate Bridge! http://www.thesfmarathon.com/
-The Eugene Marathon. How can not include my hometown! But running in Track Town USA is a must http://www.eugenemarathon.com/
-Run Wine Country. 4 different races all with scenic grape vines and wine themed expo gifts! http://www.runwinecountry.com/
-City Running Tours. Traveling and want a good run? Look no further! I feel like I could torture my non-running friends with a Portland bachelorette running party...http://www.cityrunningtours.com/index.html
-Bad Prom Run 5k. I love a good themed 5k and a bad prom one is just my thing! http://www.badprom.com/
-Race the Reaper. 6+ miles with 20 obstacles! This one is craaaazy! American Ninja Warrior hard..http://racethereaper.org/
-Grand Canyon Marathon. Another place I want to visit with some amazing views. http://www.pagrandcanyonmarathon.com/
-LA Marathon. This doesn't seem to scenic but if the opportunity arises...http://www.lamarathon.com/
-Space Coast Marathon Events. These are based in Florid and are pace themed races! The bling for these are pretty cool....http://www.spacecoastmarathon.com