Pre-Marathon Strength Training: Week 4 Workout Log

Last week was pretty awesome on the training front,  until it wasn't.

Friday after work, I hit the hills for some trail miles, and apparently I rolled my ankle pretty badly. The problem with me and rolling my ankles is that every single time it's happened, it seems incredibly minor and I don't feel like I've done any damage. I trip on a near-daily basis, and it's difficult for me to tell the difference between rolling my ankle and losing my balance. So every single time I've rolled my ankle, I don't really realize I did any damage until it starts hurting the following day, when I think back to what could have caused the pain and realize, "oh right, I kind of rolled my ankle while running, didn't I?"

Trail miles are so pretty, why can't my legs cooperate...

I guess my "minor trip" on Friday evening's trail run messed up my ankle, because late Saturday it started hurting, so I canceled my planned Sunday morning trail run with a friend.

So, I'll be spending the first part of this week avoiding weight-bearing cardio. I'll see how my planned lower body weights workout goes tonight, and will scratch anything that seems to hurt my ankle. Cardio will be swimming for the next few days because I'm determined to rehab this ankle ASAP so I can get in some mileage while I'm up in WA. It's going to be gorgeous up there this weekend! I AM SO EXCITED. Country July 4th's are the best.

In terms of future preventative care, once my ankle feels better, I'll be adding calf raises and more ankle exercises, because I love trails too much to give them up, but I've rolled my ankle out there too many times. I'm also going to look into purchasing trail running shoes with greater ankle support that are closer to the ground. I've been wearing my beloved Saucony Kinvaras, and apparently the added height can increase your chances of rolling your ankles.


Pre-Marathon Strength Training: Week 4 Workout Log

Since my sister and brother-in-law were visiting, I didn't want to spend much more than an hour at the gym or running most days, so I changed up my workouts a bit, only doing cardio and weights together on one day.

Monday: Lower body lifting workout.

Tuesday: 5.5 miles at Back Bay.

Wednesday: Upper body lifting workout.

Thursday: 20 minutes intervals (3.65 miles total, incl. 5 min. w/u and c/d) + lower body lifting workout.

Friday: 5 miles on trails at Crystal Cove (I start from Coastal Peak Park for free parking).

Saturday: Off (walking around Santa Monica and Venice Beach).

I had never explored the canals, so it was fun to walk around the beautiful little houses and feel jealous of the people who live there. We briefly chatted with someone as she walked from a neighbor's house to her own, and apparently a lot of the people in the area actually grew up there, so they aren't all millionaires (in terms of salaries, at least; the homes are all worth well over $1 million).

 

Do I have good looking family members or what?


Sunday: Off, RICE-ing my ankle.

BOO. I'm annoyed. Running has been feeling great lately and I was excited to get in a long run with my friend Allie while she was in the area.


Total Mileage = 13.15 miles


Do you have any ankle strengthening exercise recommendations? Trail running shoe recommendations? General tips to not hurt myself?

Pre-Marathon Strength Training: Week 3 Workout Log

As I've been focusing on building a strong base for marathon training, I've been trying to figure out exactly what caused my previous training cycle to go off the rails. I've never felt like my legs were so completely dead before. As I mentioned in last week's post, my symptoms were somewhat similar to overtraining syndrome, but I clearly hadn't been putting in the mileage to suffer from that.

The only conclusion I can really come to is that a heavy work schedule in April and May coupled with personal stress resulted in body breakdown. I think that in stressful situations, there's always something that has to give, and I think it was my body.

I didn't go into much detail about the personal aspects at the time because I didn't know what the outcome would be. I spent Mother's Day in Urgent Care and then the ER with my mom, who had started having intense pain in her abdomen. Urgent Care thought it was a gall bladder issue and wanted scans, so we were sent to the ER. There, they did an ultrasound, and they found stones and an unidentified mass.

This was where things got scary. I can't hear "mass" without thinking cancer, and given the past five years, during which I watched my best friend battle and eventually die of cancer, any suggestion of my mom having an unidentified mass was terrifying. No subsequent scan in the coming weeks could get a clear enough image to rule out cancer, although we were told it was extremely unlikely (like, a one in 1,000 chance), which helped, but I was still worried. Without a doubt, I think this was part of whatever happened in those last few weeks of training. I was able to remain calm on the outside, because I didn't want my mom to bear the burden of comforting those around her, but I was awfully tense worrying about the outcome.

I'm writing about it now because I am thankful to report that my mom just had surgery to have her gall bladder removed, and there was nothing inside the gall bladder but stones. In fact, after a couple weeks of antibiotics, the inflammation had died down enough that they could remove it laparoscopically, so she can go home tonight.  I am so incredibly relieved that she will be okay. I'll be going up to WA to visit for July 4th, and I can't wait to see her and give her a huge hug!

Love you, Mom!

Pre-Marathon Strength Training: Week 3 Workout Log

Last week, I got back up to about the same weights I was using prior to my time off from lifting. I'm excited that my strength came back so quickly! It was also a busy weekend, since my sister and brother-in-law are currently visiting.

Monday: 20 minutes intervals (3.56 miles total, incl. w/u and c/d) + lower body lifting workout.

Tuesday: Chest/back lifting workout + 20 minutes swimming.

Wednesday: Off.

Thursday: 20 minutes intervals (3.58 miles total, incl. w/u and c/d) + lower body lifting workout.

Friday: Off.

Saturday: 10 miles around Back Bay with Kristina.

After dropping Sourabh off at LAX, I headed back to Orange County to meet Kristina for 10 miles around the Back Bay. The marine layer burned off pretty quickly, so it was a gorgeous (and sweaty) run.

It was also awesome to run outside after my runs all week being on the treadmill. I could take those interval runs outside, but it would add a good 20-30 minutes to the workout, so since it's just 30 minutes on the treadmill, I prefer to do them inside. Plus, I can really track my progress with the speed and intensity on a treadmill.

I had a gloriously lazy afternoon post-run then picked up my sister, Priyanka, and her husband, Jason, from the local airport and we headed to one of my favorite local restaurants, Eat Chow, for dinner. Next up: sunset at Inspiration Point in Corona del Mar.

Sunday: 5 mile hike + biceps/triceps lifting workout.

We started Sunday off with a hike at Whiting Ranch Wilderness Park. I hadn't hiked there before, but will definitely be back! It was gorgeous.

Next, we hit up the Farmer's Market in the Great Park to pick up fruits and veggies for the week. And quickly succumbed to all the delicious specialty items that vendors had, like fresh small-batch salsa (I'm such a sucker for those kinds of things).

We brunched at SOCIAL in Costa Mesa (the bacon... so thick, so crispy, so good), I showed them Fashion Island (an upscale outdoor mall, not actually an island, always good for people watching), we did some grocery shopping for the week and I showed them my fancy work-subsidized gym while I fit in my biceps/triceps workout.


Total Mileage = 17 miles (22 with hiking)

RnR San Diego Half Marathon Training Log: Week 4

This was a major cutback week. I ran 3 miles. While I was active every day, I was in desperate need of a cutback week after last weekend's hill repeats / strength / 1100 ft elevation gain 9 mile trail run (yeah, didn't think that combo through well...). I did not realize how beat up my body would be after trail running. Of course looking back at it, it was clearly a poor idea to run a hilly route the day after hill repeats.

But trails are so pretty! 

My cutback week would not normally consist of 3 running miles, however with work getting busy, the hiking in San Luis Obispo on the weekend, and the clear signs my body was sending me Wednesday and Thursday, I decided to just chalk it up as a lost week. I think you can generally have one or two of those over the course of a training cycle and be okay. That's one reason I like a 12 week training cycle for a half marathon, and a reason I'll be doing a longer training cycle for the California International Marathon. My job is unpredictable and I don't always know how my body will react to things. If it's saying "no, that's too much, stop it," I want to be able to pay attention without ruining my training.

Sourabh and I drove up to San Luis Obispo for the weekend. The trip was a huge reminder of how happy living in California makes me. It's about a 3.5 hour drive, which initially seemed like a bit much for just two days, but the entire ride is so pretty that it didn't feel like too much for a weekend away. I'm going to do a separate post on the hikes we did and food we ate, so this training log will be short and to the point.


RnR San Diego Half Marathon Training Log: Week 4


Monday: Running form drills + 40 minutes stationary cycling + 20 minutes upper body strength.

I have running form drills on my schedule for every week. I do a mix of side and forward low hurdles, high knees through a net, and some low box jumps, focusing on activating different muscles and keeping good form.

I thought my legs could use a break from running so decided to cross-train instead of run on Monday. They probably could have used a straight rest day, which Melanie told me on Wednesday when I wondered why I was so fatigued.

• 40 minutes on a stationary bike, pace at about 13-14 mph the whole ride.
• Three rounds of 15 reps of chest presses, high rows, and lat pull-downs. 
• Two 1 minute planks, 30 seconds side plank on each side, 15x Supermans for core.

Tuesday: Off.

Did 15 minutes of yoga/stretching, focused on quads, hamstrings and hips.


Wednesday: Strength training with Melanie.

Focused on upper body again because my lower body was clearly not having it during our plyometric warm-up.

• 1/2 mile warm-up and dynamic stretching.
• Two sets of six reps of plyometric drills (side and forward jogging through low hurdles, high knees through ladder).
• Three sets of 15 reps of three heavy upper body exercises.
• One set of 15 reps of two core exercises.
• Longer stretching session focused on quads, hamstrings and hips.

Thursday: 60 minute yoga class.

The Thursday night therapy yoga class has a new instructor who was focused on more of a slow flow than therapy tools/exercises. I liked the class but am bummed that there isn't that option on my gym's schedule anymore since it was a great class at a good time for me. I'll keep this class on my schedule, though, because I can use all the stretching I can get.


Friday: 3 easy miles around Back Bay on trails.

Gorgeous run on the trail side of Back Bay after work. My legs were finally starting to feel a bit more normal.


Saturday: 5.5 mile hike up Cerro San Luis in San Luis Obispo.

Hiked up Cerro San Luis, an ancient volcanic plug, and got about 1,100 ft. of elevation gain in. Not running, obviously, but at least it was quality time on my feet.


Sunday: 5 mile hike up Reservoir Canyon Trail in San Luis Obispo.

That's Pismo Beach in the distance. No, there was never a disaster there (although I thought it was a real thing the first time I saw Clueless in the 90s...)

Same story as Saturday, but this time with most of the 1,100 ft. of elevation coming in the last mile of the hike. Gorgeous views from the top of Murray Hill!

Total Run Mileage = 3 miles *womp womp*


I'm really jazzed about this week so far, though. Amazingly solid 6 miles with a terrific progression yesterday morning (ran a longer and slightly less easy Monday run than normal to make up for no cutback week long run, but the great thing was the pace never felt like it wasn't easy, just wasn't a recovery pace). I also have fun running plans for this weekend! Now let's see how tomorrow's mile repeats go...

Training Log: Surf City Half - Week 11

This was a really rough week training-wise because it ended up being more of a rest week than anything. Hence the roughness. Mentally, for me at least, it's nerve-wracking to be taking extra rest days less than two weeks out from race day due to a hamstring issue.

Compounding the mental issue is the fact that I am slow at work so devoting most of my time to studying for the CA bar (yes, I have to retake the bar exam, and it's 3 days in CA). I'm taking it at the end of February so I'm also stressing about that, which means I would have been so grateful for some head-clearing runs. Alas, it was not to be.

[Insert dramatic caption about injuries being like waves breaking on the shore, or something.]

So here's the full ballad of my right hamstring, for those of you who love reading about semi-injuries or moralistic stories about why it's so important to rest/recover.

The Set-Up: My trainer-approved plan was for decreased mileage with some speed work to keep my legs moving. Here's what the two-weeks-out-from-race-day plan was, for those curious:

• Monday - post-Sunday-long-run rest day
• Tuesday - 4 mile repeats at goal half marathon pace + regular strength workout
• Wednesday - easy run of 4-5 miles
• Thursday - short tempo run with 3-4 miles at slightly-faster-than-goal half marathon pace 
• Friday - rest

The Climax: Unfortunately, on Tuesday night, as I started my warm-up mile, my hamstring immediately felt off. It only took half a mile for the tender feeling I'd been having on and off to set in.

At no time in my training cycle have I felt pain when running. I wouldn't have attempted any speedwork or long runs if I had, and I would have immediately instituted some extra rest days. Instead, I just felt a tender ache in my right hamstring near the end of a few workouts, and it always disappeared after some icing.

That's why feeling that tender ache in my hamstring so shortly into my run on Tuesday night seemed like a red flag. I jumped off the treadmill and did 20 minutes on the Arc trainer, without feeling any pain, and my planned strength work, just going light on the weights for anything leg-related. Again, no pain. However, Wednesday morning, my hamstring still felt a bit off. I texted my trainer and was told that I was absolutely positively not allowed to do anything until our session on Saturday (which we'd postpone if it still felt wonky).

"Yoga? Some light strength?" I asked, because this close to a race, I always want to do SOMEthing to feel like I'm contributing to my race success (and yes, I know, that is more often than not "rest" and not "extra speedwork!").

"NO, just focus on recovery. Ice, epsom salt, whatever you can do. And lots of water/hydration and sleep."

The Denouement: So I focused on recovery Wednesday to Friday. I slept at least eight hours a night, I iced my right hamstring twice a day, I went through range of motion stretches that didn't put any actual stress on the right hamstring and I drank lots of water. And hey, what a miracle, by Saturday my hamstring was fine! It felt good on Saturday when we went through strength work (lots of core work with some lighter lower body exercises thrown in) and there was not a (metaphorical) peep from my right hamstring during Sunday's final "long" run of 6 miles with 4 goal pace miles thrown in. Rest and recovery FTW!


...Okay, not the best ballad. Frodo had it a bit worse. Maybe I'll call it a fable since it has a clear moral: rest and recovery are so important.

There was nothing I could have been doing two weeks out from the half marathon that would have been more important than making sure my body was healthy and strong for race day, and if that meant no workouts for 4/7 days last week, that was the best thing I could do. It's hard to remember that, I think, when you're filled with anxious pre-race energy, but I'm so glad I had someone to remind me of it.


Training Log: Surf City Half - Week 11


Monday: Rest day.

Quail Hill is currently my favorite place because it's so green and gorgeous.

Walked Mason with a friend from work and her canine at Quail Hill for a mile or so, then grabbed fro-yo and sat outside enjoying the sun. How is this January??? (Random lawyer/law nerd confession: whenever I read about the Supreme Court doing something, I am always vaguely confused for a second, thinking "but the Supreme Court doesn't meet in the summer..." Then I realize it's the winter and California doesn't have seasons, it just cools down a bit.)


Tuesday: 1 mile + 20 minutes XT + strength.

As noted above, one mile was all I needed to know it was time to call it. Thankfully I haven't had to bag many workouts, but it's always tough for me to do that because I never want to keep going in my warm-up mile -- they always suck -- so part of me wonders "am I stopping this because it's hard or because I legitimately shouldn't keep running?" I know I made the right decision this time, but it's definitely a question I struggle with a bit.

• 1 mile - blech.
• 20 minutes cross-training on the Arc Trainer - also blech, I generally hate cardio machines.
• Dynamic stretching.
• Three sets of 15 reps of two upper body and two lower body exercises (in retrospect I probably should have also bagged all lower body exercises -- thankful I didn't mess anything up).
• Two sets of 15 reps of three core exercises.

Wednesday-Friday: Rest days.

Iced my hamstring, foam rolled (not on impacted hamstring), slept a lot, repeat.


Saturday: Strength with trainer.

Melanie told me we'd play training by ear but thankfully by Friday night I felt totally normal. I was under very strict instructions to tell her if anything felt off even slightly.

• 0.5 mile warm-up on treadmill (it felt fine! YES! Rest/recovery success!).
• Dynamic stretching.
• Three sets of 20 reps of core exercises.
• Three sets of 15 reps of total body exercises.

Any day I can catch a sunset at the shore is a good day. 

Sunday: "Long" run.

I set out for this run with the intention that if I felt anything off whatsoever I'd call it quits immediately. Thankfully that wasn't necessary. The plan was a warm-up mile, four (roughly) race pace miles, and a cool-down mile.

• Dynamic stretching.
• 1 mile warm-up.
• (1) 8:33, (2) 8:35, (3) 8:30, (4) 8:17.
• 1 mile cool-down.

No pain/tenderness/feeling whatsoever in the right hamstring. I still iced it after the run, just to be totally safe in case there had been any inflammation whatsoever, but I felt really good. It was unexpectedly hot and I felt so dehydrated, so it's a good reminder for me to hydrate a lot and get lots of extra electrolytes this Saturday before the race. Weekends are harder for me on the hydration front because I don't have a water bottle in front of me constantly.


Total Mileage = 7 miles :/


Not an ideal week before taper week, but if it means my hamstring is feeling healthy for race day, it was worth it! I'm getting excited for the race. Only five days before I'll be taking on my seventh 13.1!

Training Log: Surf City Half - Week 10

I'm still recovering from the multiple heart attacks today's Seahawks game gave me. It was apparently the largest comeback in NFC championship history.

Saw this on Reddit and had to share. If you've seen any of Marshawn Lynch's interviews, you'll get why this is hilarious. (Taciturn is probably the best way to describe them... he's a man of few words.)

Also, if you haven't seen this .gif yet, you need to see Michael Bennett take a police bike and ride it around the stadium after the Seahawks won.

For the non-football-inclined, I also have pretty pictures to share! I took Mason on a mini hike Saturday evening to watch the sun set from Quail Hill. Everything in Orange County is green right now thanks to a few days of rain we've had over the past month, and the surrounding hillsides are stunningly lush, considering OC is basically a desert environment.

Every time I get out onto the trails I feel so grateful to live here. As exciting a city as New York was to live in, it makes me a lot happier to climb up a hill and watch the sun set over mountains than it does to be surrounded by the fast pace of New York. Getting outside makes me feel grounded (yes, despite the dyed blonde hair and fake boobs that are plentiful in Orange County).

So now on to training...

Training Log: Surf City Half - Week 10

Monday: Rest day.

Tuesday: 6x800m on San Diego Creek Trail.

• 1 mile warm-up
• Dynamic stretching routine
• 6x800m: (1) 3:42, (2) 3:31, (3) 3:40, (4) 3:35, (5) 3:42, (6) 3:48 with 2 minutes recovery in between
• 1 mile cool-down

I went out for this workout ready to convert it to five easy miles if my hamstring twinged in the slightest, but it actually felt fine the entire workout. My legs felt like lead from the previous week's Friday night tempo, Saturday morning strength and Sunday afternoon long run combination... but the hamstring was fine! 

Wednesday: 5 easy around neighborhood + core.

After a long day at work due to a deal closing, I was able to fit in five very easy miles with Sourabh then two sets of four core exercises (single leg bicycles, spider-man planks, lateral scissors and a one minute plank). Hamstring unfortunately did not feel good starting at mile two, the earliest it hurt all week.

Thursday: Rest day.

I had to be up for a 5 a.m. closing call that lasted till 6:15 a.m. The night before I'd thought I would just blithely run over to the gym for some strength, but I was utterly exhausted and instead opted for an hour of dozing before I headed to work for real. Given my tender hamstring the previous night, I wasn't sure if I should work out anyway, so I opted to rest the hamstring and didn't go to the gym that evening.

Friday: Rest day.

Knowing my weekend schedule, it seemed best not to push my hamstring three days in a row, so I rested again. Also I was able to leave early and since Sourabh was going to be gone for a week, I kind of just wanted to hang out with him. At the time I felt guilty, but in retrospect I'm glad I took the time off. 

Saturday: Progression tempo run along San Diego Creek Trail + strength training with Melanie.

• 1 mile warm-up
• (1) 8:42, (2) 8:32, (3) 9:20, (4) 8:13, (5) 7:58
• 1 mile cool-down

I was feeling guilty about the two rest days but that was (mostly) cured by a fantastic tempo run with Sheila. She helped set the pace and we clocked a nice progression. I mean, look at those splits, right? My right hamstring started to ache a bit around mile 5, but it was fine till then. It was a nice confidence booster because we talked the whole time, and while the paces didn't feel conversational, it also wasn't extremely difficult to talk during them. Really happy with the run and thankful to Sheila for the excellent pacing! 

After breakfast with Sheila, I headed to the gym for strength training with Melanie. I am not happy that I only got in one strength session this past week, but in retrospect it might be for the best, for the hamstring at least.

• Two sets of 15 reps of three core exercises
• Three sets of 20 reps of lightly weighted total body exercises (lower body portions were more PT style exercises for the hamstring)
• Quality stretching time

Just one more from my gorgeous sunset hike up Quail Hill. Don't worry, no hamstrings were harmed in the hiking of this hill.

Sunday: Long run from Cedar Grove Park to Back Bay (13 miles).

It's the middle of January and it's in the 70s!

Last week was one large 12 mile loop and this week was a 13 mile point-to-point course with a friend from New York, Allie, who was in town. Previously I've done a lot of out and backs, oftentimes multiples so it would be 2 miles one direction, 2 miles back, then repeated. I've loved starting my long run with a sense of adventure. 

Today, half the route was brand new to me and it was neat to think we'd be running 13 miles from the base of the foothills in Tustin to the Back Bay in Newport Beach. After leaving my car at our destination, we drove up to Cedar Grove Park in Allie's car. Her car was left there, so at the end of the run, I dropped Allie off at her car. 

We saw a coyote on our run! He was utterly uninterested in the humans pointing at him and taking pictures, and was much more interested in whatever food he could find in the creek bed.

Pacing plan: 4 miles easy, 4 miles up-tempo (whatever that felt like), 3 miles easy, 2 mile fast finish

Splits: (1) 10:02, (2) 9:49, (3) 9:20, (4) 9:51, (5) 9:21, (6) 8:56, (7) 8:40, (8) 8:40, (9) 9:44, (10) 9:56, (11) 9:56, (2) 8:49, (13) 8:25

Some notes: 

• Right hamstring started aching around mile 6. Never escalated to pain, but I avoided underpasses and opted to cross roads to avoid hills, just to try to prevent any potential tweakage. 
• I ran with a handheld water bottle and didn't mind the weight but probably won't run with one on race day
• I fueled with a Picky Bar (that new Cookie Doughpness flavor is tasty) and coffee before the run and a salted caramel Gu and a half (one at 4 miles and half at 8 miles) and never felt fatigued. I'm pleased with how minimal fueling has made me feel fairly comfortable running without much fuel and I'm hoping I'll get a bump in energy from taking 2-3 Gu's on race day. 
•  I am really liking Oiselle's distance shorts for longer runs since I can keep my phone, car keys and fuel in the pockets. My one problem? They're not available in green and I want to wear green and blue on race day since it's on Super Bowl Sunday. 
• I wore my Seahawks cap both Saturday and Sunday and ended up preferring it to sunglasses for keeping the sun out of my eyes. I may wear a cap instead of sunglasses on race day. 

Our final destination: the ocean! Or at least, an estuary

I got home and parked myself on the couch for the Seahawks - Packers game. Well, put my legs up the wall and iced my hamstring then parked myself on the couch. I'm taking the recovery game seriously, guys.

Total Mileage = 30 miles

Speed Mileage = 14 miles

After texting with my trainer, Melanie, she emphasized the importance of resting my hamstring over the next two weeks and making sure not to strain it further. 

Regarding the hamstring situation, I have the feeling I'm going to pull it on race day since it's felt a bit twingey on almost every run longer than five miles. So, the goal is to keep it as healthy as possible in the lead up to race day, then see what I've got on the morning of February 1. Only two weeks of training left!

Training Log: Surf City Half - Week 9

On paper, not a perfect week. Only 28.5 miles and my schedule was thrown off a bit. But that 12 mile long run on Sunday? It felt like a game changer. I felt SO good during the run, despite high humidity and rain for the first six or seven miles. The up-tempo miles felt easy breezy (until the last one, of course), and the entire run left me feeling reinvigorated when I'd previously been feeling just so over the whole training process.

While there wasn't the mileage I was aiming for this week (30+), the miles I did fit in were quality and I was happy with them. Goal this week is to hit that 30+, assuming my right hamstring cooperates. It felt a bit off from roughly mile 9 onward during my long run. It wasn't pain so much as an awareness of the right hamstring. I iced and elevated immediately and will be resting today. I may have to adjust this week depending on it because I am not about to injure myself so close to race day.


Training Log: Surf City Half - Week 9


Monday: Rest day.

No workout, but I did snap this picture of a vivid sunset.

Tuesday: 3x2400m + strength workout.

• 1 mile warm-up
• Dynamic stretching routine
• 3x2400m: (1) 8:43, (2) 8:38, (3) 8:21 <-- pace, not actual time each took
• 1 mile cool-down

Hadn't done 2400m repeats in a while. Warm-up mile was rough (go figure) but the actual repeats felt good. The pace felt pretty easy to maintain for the length of the repeat, but my right hamstring was a bit tender (theme of the week). My left shoulder was also tight and got worse during strength.

• Three sets of 12 reps of four exercises using a 40 lb bar (squat to press -- became just a squat because of shoulder pain, chest press, hip raises and single leg deadlifts)
• Two sets of 15 reps of core exercises (single leg bicycles on BOSU, toe taps on BOSU)

Wednesday: Easy 4 miles.

Just sort of meandered around the surrounding paths/parks for a total of four miles. It was a beautiful morning and I really enjoyed the time spent outside. Left shoulder was still hurting but my right hamstring felt fine.

Thursday: Rest day.

Life happens and I had to push Thursday's workout. Since I didn't want to take two rest days in a row, I decided to move Saturday's tempo run to Friday evening so that my legs would still be fatigued for Saturday's strength training and somewhat tired for Sunday's long run.

Friday: Progression run (6 miles total).

• 1 mile warm-up
• Dynamic stretching routine
• (1) 8:34, (2) 8:27, (3) 8:19, (4) 7:38
• 1 mile cool-down

Unfortunately I wasn't able to leave the office till 6:30 p.m., so I needed to shorten the tempo run up a bit. I made it more of a progression run and pushed harder on the last mile to try to make up for the shorter distance. This time my left hamstring was feeling incredibly tight.

Saturday: Strength training with Melanie.

We focused largely on the upper body while being mindful of (1) hamstrings that had been tender, (2) left shoulder that had been tight and painful, and (3) random right knee pain when I squatted too low. These are the times I'm really happy to be working with a trainer because she can really hone in on my form during exercises and tell me what to avoid and what to strengthen.

• 0.5 mile warm-up
• Two sets of 15 reps of eight exercises (squat to press with one arm, kneeling row, jumping lunges, weighted v-ups on exercise ball, etc) -- we did four exercises then repeated, three exercises then repeated, and finished with two rounds of a core exercise.

Has anyone seen these new self-powered Woodway treadmills? I hopped on one for about a minute and felt like it was too easy to go out of control but I want to give them more of a try next time I'm at the gym.

Given how many areas of my body were complaining throughout the week, I made an appointment for a sports massage post-training. My back and neck were a mess of knots, which I think was causing the shoulder pain, and my legs were also really tight. The massage therapist at Equinox, Christian, was fantastic and everything felt a lot fresher on Sunday -- no shoulder pain and legs were much less tight. Highly recommend him if you're looking for a sports massage in the Irvine/Newport Beach area!

I'd intended to do some easy shakeout miles, but both Melanie and the massage therapist thought it was best to just let my legs rest post-massage, so I took their advice.


Sunday: Long run (12 miles).

As I mentioned, I felt really strong during this run. I ran a large 12 mile loop around Irvine with the same run buddy from last week and it was so nice to have company again. I think I easily could have had a negative mental state, given the rain, if not for having someone to chat with. We ran in the afternoon, about two hours after brunch, so didn't fuel at all other than plain water. I brought along a gu just in case, but didn't feel like I needed it.

Plan was four easy, three up tempo (but not goal pace), three easy, last two fast. Splits are messy, I've indicated where a pace is for less than a mile:

(1) 9:53, (2) 9:43, (3) 10:00, (4) 10:07, (5) 9:05 pace for 0.67 miles, (6) 9:04, (7) 8:49, (8) 9:01, (9) 9:59, (10) 9:25, (11) 8:53 pace for 0.25 miles, (12) 8:36, (13) 8:04, (14) 8:00 for 0.1 miles. 12 miles total.

In the fifth mile, we hit a ridiculous puddle. It was roughly 30 feet long and looked to be about a foot deep so there was no way we were wading through it. We spent a good 10-15 minutes clambering along the muddy hillside (there was no way along the side of the pool), grappling with trees and brush and trying not to slide into the pool. We made it to the other side without any casualties, although our shoes were caked in mud.

The pause threw off our splits because my Garmin turned off to power save. Then in the middle of the first of the last two fast miles, my Garmin switched off again, so they're a big mess. But the average pace was 9:18, and since this route was actually fairly hilly in places, we were both happy with that.


Total Mileage = 28.5
Speed Mileage = 13.5

Training Log: Surf City Half - Week 8

Happy New Year! Hope you had a wonderful holiday and 2015 is going well so far.

I feel like I moved to California yesterday instead of four months ago,`and I can't believe it's already 2015. I'm really excited for a "fresh" new year, though. Except for that whole "I have to take the California bar exam in February" part. That I could skip.

In terms of training, I thought the week of New Years would go much more smoothly than Christmas week up in Washington. Alas, I had a hard time kicking the "it's the holidays, don't make me do anything" feeling. I also slept poorly and had too much sugar. And before this past weekend, I hadn't foam rolled or stretch in a week. So instead of one week of laid back holidays training, I had more like two weeks.

It was also "cold" in Southern California -- it hit the 30s and there was snow down to about 1,000 ft elevation, so really, for Orange County it was cold. Since buildings aren't as well insulated here, you feel the chill a lot more inside, which meant I was even more loath to head outdoors, whether into my "cold" car or the "cold" weather. (Quotes used because I realize I sound like a jackass. I'm sorry, I've apparently lost any ability to handle below-50 weather.)

SEE, I told you it was cold, look at all that snow. 

So...yeah, this week was pretty far from ideal, and it was on me.  I need to step it up over the next three weeks. I feel like I've hit the point in training where willpower lessens (at least for me), but if I want a successful race on February 1, I have to grind out the next three weeks of tough workouts before tapering.

My one resolution for the new year is just to recommit to training and give it my best until race day, which includes (1) getting enough sleep, (2) doing workouts in the morning to ensure they get done, (3) putting as much effort into recovery as I do workouts, and (4) cutting back on sugar because it's not a performance aid and I really don't like the fact that I've been having sugar cravings -- my caffeine addiction is more than enough for now.

Training Log: Surf City Half - Week 8

Monday: 60 minute yoga class.

Got out of work in time to drop into an evening yoga class at my gym. It was a flowy vinyasa class and, at the time, felt like a bit more work than I wanted the night before speed work. Only then speed work didn't happen on Tuesday (more on that below) so it worked out well.

Tuesday: Rest day.

It was rainy. And very windy. And "cold". And I got home at 7:45 pm and could not muster the will to go run 7 miles on a treadmill.


Wednesday: 5x1600m repeats on Back Bay path.

Margaret was in Orange County for New Years so I got to catch up with her over breakfast and hear about London. I am so happy that we became friends in 2014 and feel so lucky that I got to see her before the end of the year!

Got out of work early and headed to my favorite local run location: Back Bay. Initially I did not want to be out there -- I was tired and my legs felt heavy. The first repeat was way off pace. Then Gnarls Barkley's cover of "Gone Daddy Gone" came on and its beat matched the pace I needed to hit. Am I the only person who finds it a lot easier to hit a certain pace when I just have to match the beat of a song?

• Dynamic stretching routine
• 1 mile warm-up
• 5x1600m: (1) 8:44, (2) 8:16, (3) 8:14, (4) 8:16, (5) 8:06
• 1 mile cool-down

I ended the run feeling great, because apparently that's the theme of all my runs this training cycle: I will question myself and my legs will feel shitty to start but then I'll tell my brain to shut up and get it done and suddenly I'm hitting fast paces and they feel good. Seriously, this happens on almost every single run lately.

New Years Eve ended with dinner at Pizzeria Mozza, which has my favorite pizza in Orange County, and finishing the first season of The Affair. It was such a fun show to discuss/analyze/dissect with Sourabh after each episode, and while I thought the finale was a significant drop in quality, I can't wait for the second season. Anyone else watch it?


Thursday: Strength training.

Sourabh and I spent the morning walking Mason along the beach in San Clemente, a "South County" beach town that we hadn't visited yet, then headed to the gym for a strength workout:

• 1/2 mile warm-up
• Dynamic stretching routine
• Three sets of 15 reps of four upper body exercises focused on strengthening muscles that get underworked sitting at a desk all day (chest press, double arm row, lateral pull down, squat to press)
• Two sets of 15 reps of two core exercises
• Cool-down stretching

Friday: Rest day.


Saturday: Tempo run on San Diego Creek Trail + strength training.

I decided to run my tempo outside instead of on the treadmill. This seemed like a solid idea at the time. Then my run sucked (see earlier: no recovery work, lots of sugar, not enough sleep, etc etc) and I hated everything until the last three miles when I hit my groove and felt good. Clearly I just need to get used to every run sucking at the start.

• Dynamic stretching routine
• 1 mile warm-up
• (1) 8:54, (2) 8:39, (3) 8:27, (4) 8:11, (5) 8:08
• 1 mile cool-down

Headed straight to the gym for a strength session with my trainer:

• Two sets of 15 reps of two core exercises using the cable machine
• Two sets of 12 reps of four lower body exercises (squats, hip lifts, step ups, etc) -- I'd felt my hamstring twinge a bit, lower than my previous injury but the same leg, so Melanie wanted to be extra cautious not to overload it and we focused on core instead
• Two sets of 15 reps of two core exercises using an exercise ball

Post-run and workout, this was how I spent most of the day. I randomly picked up a book I've had on my shelf for months and read it cover to cover. I haven't read an entire book in far too long and it was nice to sit and read for a while.


Sunday: Long run on beachside path + 60 minute yoga class.

Ran an easy 10 miles along the path that runs between Newport Beach and Huntington Beach with a friend, basically running "pier to pier". It was so nice to have a run buddy for a long run! I like running solo for hard workouts, but it's nice to have someone to chat with when my focus is just on logging miles and not hitting paces.

I felt a couple of twinges that I didn't like around mile 7 but, miraculously, when I focused on proper form by driving with my knees and activating my glutes and hamstrings, the twinges went away. Shocking, right?

Splits: (1) 10:18, (2) 10:04, (3) 10:15, (4) 10:23, (5) 10:33, (6) 10:21, (7) 10:23, (8) 10:14, (9) 9:22, (10) 8:20

We ran at a conversational easy pace until the last two miles, where the goal was to go sub-10:00 then sub 9:00 for a fast finish on tired legs. I had a Picky Bar and mug of tea for breakfast about 90 minutes before we ran and a Salted Caramel Gu at mile 6. I don't think I'd have needed fuel if we'd started at 8:30, but since we weren't running till 10:30, I knew I'd need an extra something.

Post-run brunch was at Ruby's at the end of the Huntington Beach Pier. There are two levels and both have gorgeous ocean views. The food was actually pretty good, too.

I decided to hit another yoga class at my gym in the late afternoon to try to loosen up my legs and do penance for my poor focus on recovery. I focused on taking it easy. The instructor was great about giving options to each pose, saying to do the first if we wanted to make the class more restorative.


Total Mileage = 24 miles 
Speed Mileage = 11 miles


The goal next week is to get in every workout (with the obvious "unless something hurts and it would be stupid to do it" caveat) and focus on proper fueling and recovery. Hoping to also hit at least one yoga class as well, since I think it's good for both my mind and body. And hey, while I'm being ambitious, why don't I set a goal to read another book cover to cover? #newyearnewme or something like that...

Any book recommendations? 

Training Log: Surf City Half - Week 7

Hope everyone celebrating last week had a great holiday! It was so nice to get back to Washington State for a few days, although I think I've lost my ability to handle temperatures below 50 degrees. I felt pretty shamed running in a long sleeve top, vest and leggings when other runners were in shorts and a tee (in my defense, it was in the high 30s to low 40s, which is hardly shorts weather...).

Traveling home for the holidays makes a solid week of training close to impossible (for me, at least). The week wasn't a total bust on the training front, but I didn't get in the long run I'd planned on. Here's what I did get done:


Training Log: Surf City Half - Week 7


Monday: Strength training with Melanie (Equinox trainer).

• 0.5 mile warm-up on treadmill
• Two sets of fifteen reps of two core exercises
• Three sets of fifteen reps of four total body exercises (squat to row, chest press with raised hips, etc)
• Two sets of fifteen reps of two pilates-style hamstring/glute-targeting exercises
• Stretching

Since the theme of this week was rest before the last month of hard training, strength was more focused on things like a tricep cable pull with a lunge, squat to row, etc. Nothing too fatiguing for my leg muscles.


Tuesday: Rest day / travel.

Normal workday followed by a 2.5 hour flight and a 2.5 hour car ride home. I love that traveling back to WA doesn't entail a full day of travel anymore (although next time we're seriously considering flying into the local airport and cutting out that long car ride).


Wednesday: Easy 6 miles.

Gorgeous day for a run (I might have gotten a bit picture happy). My Garmin was dead so I ran a route where I knew the mileage. Mentally I struggled a bit -- the run felt very long -- but physically I felt good, and the last three miles were fun since I got some beautiful farmland views.


Thursday: Very easy 2 miles / rest.

After a relaxed Christmas morning, we headed out to my favorite run path in Whatcom County, the beachside trail at Semiahmoo. My mom is currently working through the Couch to 5K program so I did her run with her: 5 minutes fast walking to warm up, 10 minutes running, 3 minutes fast walking, 10 minutes running, and 5 minutes fast walking to cool down.


Friday: 10x200m hill repeats + rock climbing.

I had to do some work Friday morning, so hill repeats were pushed to the late afternoon after the day's activities. My mom unfortunately had to work, so it was my dad, sister, brother-in-law and Sourabh. First we went to an indoor bouldering gym.

The rock walls aren't as high at a bouldering gym, but there are no ropes so you aren't supported at all. I love climbing so I had a great time, and it made Sourabh and I even more excited to get back to Joshua Tree and spend a day climbing the rocks there. The gym was awesome, and I plan to go back next time I'm in WA. Next was lunch at Fiamma Burger, probably my favorite burger place anywhere, and then bowling.

Burgers were probably not the best meal before hill repeats. Oh well. We picked my mom up and headed to the above location for the workout (Sourabh and my mom walked our dog, Mason, while my dad hit the hill with me).

• 1 mile warm-up
• 10x200m repeats: 46-52 seconds each
• 1 mile cool-down

I was wheezing hard by the end since it was in the high 30s and I hadn't done any hard cardio in the cold in nine months. Reminder of why I like the mild "winter" here in SoCal!


Saturday: Strength workout.

• 0.5 mile warm-up on treadmill
• Dynamic stretching routine
• Three sets of fifteen reps of four upper body exercises (double arm row, anti-rotation cable pulls, squat to curls and lateral pull-downs)
• Two sets of fifteen reps of three core exercises
• Foam rolling my tight, sore legs

You know you're in WA when you see Seahawks wine. Kind of kicking myself for not buying a bottle...

Sunday: Rest day / travel.

Total Mileage = abysmal 12


And now I'm back in Southern California and starting the last month of hard training before the Surf City Half Marathon!