Saturday, January 22, 2011
Maybe I am weird, but I feel more fatigued and sluggish running slow, than I do if I run a moderate pace. It seems like the more I try to keep my pace slow, the more heavy my legs feel, and the more I seem to drag. Am I the only one who feels this way? I am just curious...
So, now that I had a wonderful 23-mile training run (which will remain my longest training run), I feel I am ready to focus more on pace. I have REALLY held myself back from speeding things up for a couple of reasons:
First, early in my 18-week marathon training program, I started having knee pain, which I found out was IT band related. This really scared me. Hadn't had that before, and decided to back off my pace, though I actually suspect it had more to do with the fact that I was biking so much along with my running (bikers often have problems with IT band too, so I've heard). I also ordered a foam roller (which has done WONDERS for me), and read up on all the info I could find about IT band pain. Started doing stretches and exercises as well, and I have not had any knee pain whatsoever for several weeks now, but still, held back a bit.
Second reason was simply that I have been building myself back after having a rough summer in 2010. Got sick, had to take 2 weeks (or 3? I can't remember), and it just really derailed me. So, when I started back, I was really down on myself about my horrible pace.... Then I decided, pace didn't matter, but the most important thing was getting back into a regular running routing, and building my miles back up, so that is what I focused on. I have been running by how I feel, and not so much for a certain pace.
But like I said - TIME TO STEP IT UP!! I am ready!! I set my race goal time for under 4:30. I think this is very reasonable for me, even at a slower pace. My HMs have ALL been 2:05 or under, my HM PR being 1:55.
Last week when I ran 23 miles, I did 9-1, run-walk for the first 27 km. I think this is what made my run so successful, and it has rekindled my interest in more of a Galloway-style of running. So, my goal today was to run my 14 miles (before I changed in my VFFs) at my race pace of 10:15/mile INCLUDING walking every 9 minutes. I TOTALLY NAILED it too!
Run in normal shoes: 14 miles
Goal Pace: 10:15
Pace INCLUDING walking: 10:11 per mile
Quickly changed into my VFFs and used my bathroom, and took off again.
VFF run: 2 miles
And I still got juice left!! I could totally do more... But I gotta save up for another 20-miler in a couple of weeks.
So, last week's plan was this:
Sunday: Rest (Yep!)
Monday: Run 10 miles, BodyPump
**Actual: Ran 10.6 miles, did BodyPump and P90X Ab Ripper X
** Actual: Did 30 min out of the 90-min P90X Yoga X (NOT used to Yoga!! Totally new at that!)
Wednesday: Run 4 miles, plus strides, BodyPump
** Actual: Ran 4.8 miles with strides, did BodyPump and Ab Ripper X
Thursday: Run 8 miles
** Actual: Ran 8 miles, did part of X Stretch
** Actual: Did 40 min of Yoga X and then Ab Ripper X
Saturday: Run 16 miles - Yep, did exactly that!!
Plan for Week 14:
Sunday: rest or X Stretch
Monday: Run 10 miles, Body Pump, Ab Ripper X
Tuesday: Plyometrics (P90X)
Wednesday: Run 6 miles + strides, BodyPump, JM 6-week 6 pack
Thursday: Run 6.75 miles with intervals
Friday: Yoga X, or JM Yoga DVD, Ab Ripper X
Saturday: Run 16 miles
Week 15's long run: 20-21 miles.... AND THEN TAPER!! Only 2 more long runs before my taper! I am almost there!
So, I am feeling on fire! Feeling great, feeling fit, feeling ready to CONQUER this marathon in 5 weeks! Hope I'm passing along some positive vibes....
HAVE AN AWESOME WEEK, all my fellow Sparkers!
Friday, January 21, 2011
For those of you who might have been following my status or things going on with me in general (not that I am THAT important or anything, but just in case!), I recently posted my frustration over having not received a package from my sister yet, which she had sent on December 15th. Normally packages do NOT take that long to get to me here in Germany, even if they are sent regular mail.
So, I contacted the United States Postal Service AND the German postal service 2 weeks ago, and NEITHER could locate my package. The tracking number that was on the package was LAST tracked leaving Miami on December 19th. There was no further information, and the German postal service said the package was not here in Germany.... hmmmm.
So in other words, we assumed it was LOST, since no one could locate it from either side!
Well, today, I GOT MY PACKAGE!!!!!!!! Oh, my goodness, all I can say is, WHAT A HUGE RELIEF and JOY!
Here is what the contents were:
3 Jillian Micheals DVDs
1 Jackie workout DVD
2 books on running for women
My ACE Fitness personal trainer study materials
Some personal mail that my sister had gotten and was forwarding on to me (Including a new debit card, so VERY important!!)
BUT, not only did I get my package, get this:
I got a letter from DHL (Germany's postal service) APOLOGIZING that they CANNOT locate my package, and that it seems to be lost!! HAHAHAHA!! How stupid is that?
Should I claim the insurance on the package?!?!? (JUST KIDDING!)
PURE awesomeness!! I am so excited! Now, I can really start studying (on top of everything else I do), and planning for a trip back to the States later this year to take my exam and become a Personal Trainer! AWESOME!
Wednesday, January 19, 2011
Ok, so as a long-distance runner, I have been pondering how I can work this P90X into my routine, without overdoing it, of course, and without hindering my running. I have a marathon coming up in 5.5 wks, so I am running... a LOT. But even if I weren't training for a full marathon, running has always been my choice form of cardio, and I plan to keep it that way.
Currently, I am doing BodyPump for ST on Monday and Wednesdays, and I am not going to drop that either... My husband would be a little irritated that we are here paying for a gym membership and I am not goin. PLUS, I love BodyPump, and I love to socialize a little with my other gym-going, Body-Pumping peeps.
Here's my plan:
Sunday: Rest, or P90X Core Synergistics
Monday: Longer weekly run (7-10 miles), BodyPump, and P90X Ab Ripper X
Tuesday: P90X Plyometrics, or Yoga X
Wednesday: Short run (usually TR or S), BodyPump, and P90X Ab Ripper X
Thurs.: Middle Run (5-7 miles)
Friday: P90X Shoulders & Arms, or Chest & Back, AND Ab Ripper X
Saturday: LSD (3-4 hr run), P90X X Stretch (or at least part of it)
So, that is my plan that I would like to follow starting Monday for 3 weeks. Then I will do an easy week 4, like the plan suggests. Week 5 of P90X for me will be the last taper week before my marathon, so I probably will not do ANY P90X, but I will jump back in as soon as I feel up to it.
I am really looking to kick my abs into shape!! As you can probably tell. After having twins, I have a post-baby pooch that was NEVER there after I had my first 2 kids. I am even at a lower weight than before I had my twins! Yet, the pooch remains. Ab Ripper may never get rid of the pooch, but I figure having some rockin' hard abs is better than just flab, right???
Since BodyPump covers my legs, and I don't want to add another leg workout in around my long run, I won't be trying the P90X leg workouts just yet. But there are times when I cannot get to BodyPump, either my husband has to stay late at work, or has a meeting or whatever, and then I will definitely use a P90X legs workout as an alternative. Or just when I feel like changing it up and doing something different. That is why I got them!
Now I just have to take new pictures for my Rachel Mac challenge, and also start photos for P90X!
Wishing everyone and AWESOME, fit and healthy week!! Spark on!
Tuesday, January 18, 2011
This is really just an update of everything going on with me... Might be a little rambly, just to warn you.
So, I met with the 2nd owner at little Kaffee Deel, my new *potential* place of work. If you read my past blogs, you know. It was great! She seemed really, really happy about the prospect of having me on board. I told her my German wasn't super, but she said, "Du kannst sehr gut Deutsch!" meaning "You can speak very good German!"
And then she said, "Du kannst auch sehr gut laufen!" "You can also run good!!" HILARIOUS! I think it is so funny that all the Germans refer to me as the "lady who runs all the time!"
Anyway, so she said I really shouldn't worry about my German. I am just always nervous about it, and the more nervous I am, the less it flows.... But there is no better way to learn and get better, than by jumping right in there with a bunch of people who don't speak English at all!
About the job - this cafe is only open on Saturdays and Sundays, and just from 2pm-6pm. They serve just coffee and drinks, and cake. The 2 owner ladies bake the cakes beforehand, so it is just waitressing. Saturdays, someone runs the place alone, because Sundays are their big business day.
So, I basically will be working just on Sunday afternoons. Since being at church is very important to me and my family, it works out ok, because we can still be there, and then come home, and then I will go to work for a few hours. I also asked about helping with the food preparation and cake baking, because I am really interested in doing that as well. She said she would definitely discuss that with the other owner lady (who was not there.)
My head is already spinning with ideas - I can't help it, I am a dreamer and a go-getter! I am thinking, once they let me be a part of the food prep, maybe they will even let me bake and try to sell my own American recipes!! I also have some other ideas about working out a business arrangement with them, so I that I can do a dinner meal on Sunday nights for the guests who want to partake. We will see. But it could be the start of really working toward my dream, and I am willing to give it a try!! First I will start by doing the waitressing, though.
The only thing I need is to take a short course from the health department here in food safety, which you have to have if you are working in the food industry. But I will need that sooner or later ANYWAY. Once I secure that, I can start working right away. She already asked me to come again, and let her know when I can be put on the schedule!
UPDATE ON HUBBY'S JOB:
Last week, I posted something about big changes in my hubby's job. Well, it seems it may not be so ground-breaking as they tried to make it out to be. My husband's aunt and uncle are not seeming pressed to make any HUGE decisions, or to do anything differently. And besides all that, after my husband thought about it, he really was more hesitant about jumping into the business.... Same old reasons.
See, for one, my husband is not a car salesman. He has never really wanted to take over the family car business. It's just not him. We came back to Germany so he could give it a try, but it ALWAYS comes back to the SAME thing - he just doesn't feel its right for him. And secondly, while it SEEMS appealing and lucrative, the car business is VERY flaky!! (I'm sure any of you who understand business or have even bought or traded in a car know this very well!! ESPECIALLY after the financial crisis!!) It's just not the best business to be in.
Last fall, he started working toward a bachelor's degree through a very reputable distance-learning university for Information Systems/ Computer Programming.... which is what he WANTS to do. He LOVES computers. I think this is a great direction for him to go in. It fits him. We prayed very much about it, because taking on doing a degree like that is very time-consuming, and he already works about 60 hrs a week, and obviously, has a family!
Well, after considering the 2 possibilities - car biz vs. computer - yeah, the answer is clear. He will continue working toward his degree, and one day BREAK FREE from this car biz junk.... And be completely free from his aunt and uncle.
MARATHON TRAINING UPDATE:
This last weekend's run was SUCH A HUGE victory. It really gave me the confidence that, yes, I WILL finish this marathon, and do well. I am the type that likes to at least run the distance through before racing it. For my HMs, I ran 16 miles before doing my first, just because I wanted to. And although I was so nervous that I felt like puking before the race began, I was able to really calm myself down knowing that I already KNEW I could do the distance.
Well, I know that is not practical for a marathon distance. But running the 23 really gives me peace of mind. That will be my longest training run that I do. This is what I have left, as far as my long runs go:
This Sat: 16 miles
Next Sat: 16 miles (or less if I feel like I need a "down" week)
Following Sat, 3 weeks pre-race: 20-21 miles
2 wks pre-race: 14 miles
1 wk pre-race: 10 miles
So, I think this blog is plenty long enough. Must get on with my day!!
Happy Sparking, everyone!
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