Dallas Marathon Training: Week 5 complete!

Last week's planned and actual workouts:
Sun 8/11: Hip Opening yoga podcast (20 min)
Mon: 8/12: Base/easy 30 min run 3.07 mi, 34:32; Vinyasa yoga, 1 hour
Tues: 8/13: Base/easy 50 min run Rest
Wed 8/14: Rest 4.34 mi, 48:19
Thurs 8/15: Recovery 45 min run 2.5 mi, 30:15; 20 min elliptical; lower body strength training
Fri 8/16: Base/easy 50 min run Rest
Sat 8/17: 10 miles long 10.52 mi, 1:54

On Monday, I went to use a Groupon for a yoga studio in Carrollton, I had used one there before previously and really liked the studio. Unfortunately, I didn't read (well, didn't pay attention to) the fine print that said it was for new students only. They let me use what I had paid towards a class card so I went ahead and bought a 20 class card. It was more than I would usually pay for yoga, but I really like this studio a lot and the card doesn't expire for a year so I have plenty of time to use it.

On Tuesday, there were patches of storms in Dallas. They looked like they would pass over White Rock before my group run, but right when I pulled into the parking lot, the rain started coming down in sheets accompanied by lots of lightning. The run was delayed about 30 minutes, but unfortunately Brandon and I had plans to meet up with Michael and our friend Scott so we had to abandon the run and head out.

Unfortunately, this wasn't the only day that the weather messed with my running plans! Friday morning, I got up early to get my 50 minute base run in. It was raining and when I checked the radar online, thunderstorms were headed my way. I probably could have gone out and done something, but instead I got back in the warm bed. Hey, sometimes a girl needs her beauty sleep!

Saturday's long run was great! The rain throughout the week had cooled the temperatures down and there was very little humidity. We had a nice big group and played a game our coach Steve called "leapfrog." We run two-by-two, so every mile or so, the two people in the back would move to the front of the group. It was a fun way to move throughout the group!

This week the forecast looks better, so I hope I'll be able to do all my planned workouts!
Sun 8/18: Detox flow yoga podcast (20 min); upper body strength training
Mon 8/19: 2.9 mi, 31:39
Tues 8/20: Base/easy 60 min run
Wed 8/21: Recovery 45 min run
Thurs 8/22: Rest
Fri 8/23: Base/easy 50 min run
Sat 8/24: 12 mi long

The August plank challenge is still going! I was supposed to hold a plank for 2.5 minutes on Sunday and made the mistake of doing it right after my arm workout. Ouch! I had to rest on my knees a couple of times.

Have a happy and healthy week!

Dallas Marathon Training: Week 4 Complete!

Last week's planned and actual workouts:
Sun 8/4: Bike ride 8.56 mi, 45:24
Mon 8/5: Base/easy 30 min run 2.67 mi, 30:01; hot yoga (60 min)
Tues 8/6: Base/easy 50 min run 4.51 mi, 50:18
Wed 8/7: Rest (getting a sports massage)
Thurs 8/8: Recovery 45 min run 3.48 mi, 41:04; lower body upper body strength training
Fri 8/9: Base/easy 50 min run 4.52 mi, 49:30
Sat 8/10: 9 miles long 9.3 mi total

Tuesday happened to be the hottest day of the year (so far) in Dallas! There was a heat advisory in effect and I think with the heat index it felt like 105. Whew! My shirt from the Too Hot to Handle 15K had come in so I decided it would be a good day to wear it. I wasn't the only one!

Jessica and Brandon had the same idea!

On Saturday, I did something a little different for my long run. My friend Stacey and I had decided we wanted to go to the Run On social run because there would be Brooks reps there to let us test the new Glycerins and Ghosts. They had also planned to do part of the social run on the new Northaven Trail so I was sold! Because I needed to get in 9 miles total for the day, I decided to run the extra miles beforehand, starting from my house and ending at the Run On store.

Michael and I went to see Kathy Griffin Friday night and didn't get home until late so it was really hard to get myself up and out the door early Saturday morning! But I did 6.3 miles before the social run and then left from the store with the crew for our run (and changed into the new Brooks Glycerin 11's). We actually ended up only doing 2 miles and only a very small part was on the trail so I was a little disappointed about that. (Usually the social runs have a 3 mile loop.) Oh, well, the company was good! I did another mile to get in my total before I joined everyone back at the store. We visited and got some Brooks goodies (tote bag and sticker) and then Stacey, Katie and I went across the street to Panera for breakfast.

Sunday morning, I planned on going to my favorite hot yoga class because it would be my last chance to use my American Power Yoga groupon before my 90 days expired. Unfortunately, I woke up with a terrible headache so a challenging, heated practice did not sound appealing. Instead I did an easy podcast at home and really stretched my hips out.

I've been keeping up with my August plank challenge, today I was up to 1 minute! I am terrible about doing ab strengthening, but it is so important to keep your core strong in order to keep your running form even.

This week's plans:
Sun 8/11: Hip Opening yoga podcast (20 min)
Mon: 8/12: Base/easy 30 min run
Tues: 8/13: Base/easy 50 min run
Wed 8/14: Rest
Thurs 8/15: Recovery 45 min run; lower body strength training
Fri 8/15: Base/easy 50 min run
Sat 8/16: 10 miles long

Have a happy and healthy week!

Dallas Marathon Training: Week 3 Complete!

I was so positive about week 3, but unfortunately it didn't start out on a good note. I've had some nagging shin/calf soreness for the last couple of weeks. On Monday morning's run, I realized it was really hurting and starting to feel like the beginning of last year's injury. So I took a couple of days off from running and got in some other forms of exercise, plus foam rolled and took the same anti-inflammatories my doctor prescribed last year.

Sun 7/27: Upper body strength training
Mon 7/28: Base/easy 30 min run 2.62 mi, 28:53; hot yoga (60 min)
Tues 7/29: Base/easy 50 min run Rest
Wed 7/30: Recovery 45 min run 1.15 mi walk
Thurs 7/31: Base/easy 50 min run 15 min elliptical; lower body strength training; Baptiste Power Flow Yoga podcast 20 min
Fri 8/1: Rest 3.56mi, 38:32
Sat 8/2: DRC Cross Country Relay race + extra miles for a total of 8 7.72mi

Saturday morning, a few of us met up at the DRC clubhouse to run to Norbuck Park for the Cross Country Relay Race. Brandon and I met up with Michael at the race, we each ran a 2-mile leg and then we ran back to the clubhouse (taking a slight shortcut due to time constraints). Thankfully, my leg was feeling pretty good!

We didn't have time to make shirts like last year, so we all wore the shirts from this year's Rock and Roll Half Marathon.

The race was really fun! Team Fall Risk did pretty well.
Total 55:23
Michael 20:41
Rebecca 17:47
Brandon 16:54

I have done that Norbuck Park loop so many times over the summer that at least I knew what to expect this year! I was able to keep a faster pace than I thought I would be able to do. After I got home, I put on compression socks and foam rolled. I think this helped, my leg is feeling good today (knock on wood).

This morning, Michael and I cross-trained by riding our bikes on the White Rock Creek Trail. I forget what a good workout biking is! My legs are definitely feeling it, but in a different way than running.

This week's plans:
Sun 8/3: Bike ride 8.56 mi, 45:24
Mon 8/4: Base/easy 30 min run; hot yoga (60 min)
Tues 8/5: Base/easy 50 min run
Wed 8/6: Rest (getting a sports massage)
Thurs 8/7: Recovery 45 min run; lower body strength training
Fri 8/8: Base/easy 50 min run
Sat 8/9: 9 miles long

I also started a 30-day plank challenge on the first, by August 30th I'll (supposedly) be able to hold a plank for 5 minutes!

Easy Summer Quinoa

I've been wanting to try making quinoa at home, but for some reason it has always scared me. I thought this recipe would be a good way to try it at home. Plus it had most of my favorite summer veggies.

Yum! The quinoa was very easy to prepare and the rest of the dish came together very quickly. I think it will make great lunch leftovers, too!

I didn't add any wine and the sundried tomatoes I had were dried, not packed in oil. I also took the suggestion to use veggie broth because I wanted it to be a vegetarian recipe (and it's easy to make vegan simply by leaving off the cheese). It might even be good with some beans added!

Easy Summer Quinoa

Serves 4

Ingredients:
scant 1 cup chicken or vegetable broth
1/2 cup quinoa

2 Tablespoons extra virgin olive oil
1 large shallot, chopped
3 cloves garlic, minced
pinch red pepper flakes
2 cups chopped kale (about 1/2 bunch – I used lacinto kale)
1 small zucchini, chopped
salt & pepper
2 ears sweet corn kernels (about 2 cups)
1/4 cup sundried tomatoes packed in oil, cut into strips
1/4 cup white wine
1/2 cup peas
1/4 cup chicken or vegetable broth
1/4 cup fresh basil, chopped
shaved or fresh grated parmesan cheese, for topping

Directions:

Bring scant cup chicken (or vegetable) broth to a boil in a small saucepan. Rinse quinoa very well in a fine mesh sieve under running water (quinoa is coated in a natural, bitter coating that needs to be rinsed off) then add to saucepan, place a lid on top, turn heat down to medium-low, then cook until quinoa is tender and broth is absorbed, about 15 minutes. Set aside.
Heat olive oil in a very large skillet over medium heat. Add shallots then saute until tender, about 2 minutes. Add garlic and red chili pepper flakes then saute for 30 more seconds, stirring constantly. Turn heat up to medium-high then add kale and zucchini. Season with salt and pepper then saute for 2 minutes. Add corn and sundried tomatoes then saute for 2 more minutes.
Add white wine then scrape up brown bits from bottom of skillet with a wooden spoon. When wine is nearly gone, add peas then stir to combine. Add chicken broth and cooked quinoa then cook until broth is absorbed. Remove skillet from heat then add basil and stir to combine. Taste then add salt and pepper if necessary. Serve topped with freshly shaved or grated parmesan cheese.

Dallas Marathon Training: Week 2 Complete!

Last week's workouts:
Sun 7/21: Hot yoga (60 min)
Mon 7/22: Base/easy 30 min run 2.96 mi, 30:50; hot yoga (60 min)
Tues 7/23: Base/easy 50 min run (with my training group) 4.6 mi, 50:24
Wed 7/24: Recovery 45 min run 3.8 mi, 43:32
Thurs 7/25: Base/easy 50 min; lower body strength training, 20 min stationary bike warmup
Fri 7/26: Rest 3.82 mi, 43:45
Sat 7/27: Long run, 8 miles 8.48 mi, 1:33:17

This past week went well, I was able to do all my planned workouts. Wednesday night, Brandon and I did our recovery run together at the Run On social run, some other friends were there as well. It's always a great motivation when I know there will be cold beer and good friends there!

Our Saturday long run was great! Some rain moved through the night before and the temperatures dropped overnight. We had cloud cover and a good breeze, we hardly noticed the humidity!

I have some social plans this week, so it will be a little harder to keep up with all my planned workouts. I predict several early morning runs this week!

Sun 7/27: Upper body strength training
Mon 7/28: Base/easy 30 min run; hot yoga (60 min
Tues 7/29: Base/easy 50 min run
Wed 7/30: Recovery 45 min run
Thurs 7/31: Base/easy 50 min run; lower body strength training
Fri 8/1: Rest
Sat 8/2: DRC Cross Country Relay race + extra miles for a total of 8

Saturday's race should be fun! Michael, Brandon and I will be a 3-person team and even have matching outfits planned!

Dallas Marathon Training: Week 1 complete!

Last week's workouts:
Sun 7/14: Too Hot to Handle 15K (race goal: don't die) 9.3 miles, 1:39:19
Mon 7/15: Hot yoga (60 min)
Tues 7/16: easy 3-4 miles (our training orientation is that night, not sure if I'll fit in my run that morning or while I'm down at the lake for orientation) Run was rained out, so this turned into a rest day
Wed 7/17: Hot yoga (60 min) OR easy 3 miles in the a.m. (32:40) and ran/walked at the Run On social run in the evening (2.85 miles, 39:00)
Thurs: 7/18: Rest Upper body strength training
Fri: Easy 3-4 miles 3.34mi, 37:37
Sat: DRC Kickoff Run, I think we'll be doing 6-7 miles 7.13 mi, 1:17:55

I was so worried about the Too Hot to Handle 15k, July in Dallas is usually crazy hot this time of year. I planned from the beginning to just take the race easy and not "race," just run it. Brandon ended up having the same goal, so we decided to start together. The race started at 7:30 at Norbuck Park, which is on the North side of White Rock Lake. I got there about 7:00 to park, but the race was much bigger than I expected! I ended up parking much further away than I'd planned, so Brandon and I didn't find each other until the 15k was just starting. (The 5k started after the 15k, which was a good way to avoid congestion at the beginning.)

We really lucked out on the weather, a storm system moved in early in the morning. The temperature dropped (75 degrees and 65% humidity) and a drizzle started as I was parking. Luckily, I keep a baseball cap in my car just in case, so I grabbed that to keep rain out of my eyes. I'm glad I did, as the drizzle continued throughout the race and ended up picking up afterwards. The cap is cotton, a tech one would have been even better. In fact, we got caps as part of our race packet and I wished I had that one! Turned out it wouldn't have helped, when I tried it on later, it was way too big for my head so I gave it to a friend.

Brandon and I ended up running the entire race together, keeping an easy, conversational pace and chatting the whole time.

The race was great, plenty of aid stations (I think 10 in total) with plenty of water and Gatorade, some stations had Cytomax. A lot of the aid stations also had misters, which would have been great if the weather had been as hot as usual. We saw several friends along the course as well.

Afterwards, there was great food and lots of people! I found Kim, Alyson and Jessica and we hung out with them while we checked out the afterparty. We had a delicious breakfast scramble from My Fit Foods (turkey, egg whites, rice and spicy pico de gallo...must recreate!) and some samples from Clif. Unfortunately, they were out of women's xsmall and small finisher shirts, so they took my bib number and told me they would let me know when more were available. (This same thing happened with the Too Cold to Hold race; it only took a couple of weeks for them to come in.)

With our medals. (Thanks for the picture, Kim!)

After a great race, I was super excited to start marathon training! Our first group run on Saturday was great, a hot and humid but fun run. Brandon and I are in the same group (4:10), as well as my buddies Jessica, Jeanette and Jackie. Brandon and Jackie couldn't make the first run, but I had a great time running with Jessica and Jeanette as well as getting to know some new faces. Our pace leaders are Clay and Kristin, I have seen them around at DRC events and I look forward to getting to know them. We also have coaches that will rotate through the groups, so we will have lots of support as we train.

I got our training plan this week. In addition to our Saturday morning long runs, we will run with our group on Tuesday nights. The first few weeks will be base-building, mostly easy runs to build endurance. After a few weeks, we'll do more speed work, tempo runs and track workouts. We are scheduled for a total of 5 running workouts a week, so three of these will be on our own.

This week's plans:
Sun 7/21: Hot yoga (60 min)
Mon 7/22: Base/easy 30 min run; hot yoga (60 min)
Tues 7/23: Base/easy 50 min run (with my training group)
Wed 7/24: Recovery 45 min run
Thurs 7/25: Base/easy 50 min; lower body strength training
Fri 7/26: Rest
Sat 7/27: Long run, 8 miles

Dallas Marathon Training: Week 0 Complete

Well, I am officially signed up for fall marathon training with the Dallas Running Club! Watch out, Dallas Marathon, I'm coming for you again.

I'm hoping to have a stronger season this year. I have been running with DRC's Summer Bridge program and kept pretty good mileage through the summer. I have also been doing more runs in the evenings, when it's still hot, which improves endurance. I have also added some lower-body strength training, which I think will benefit my running.

With that being said, the DRC Independence Day 10K (our time trial to determine pace groups) did not go as planned. My friend Brandon and I started together. The start was very crowded, I didn't want to waste too much energy bobbing and weaving but eventually we made it through the throngs of runners. We passed my friends Kim and Michael from last year's training group. After we passed them, we tried to pick up the pace.

After just a few minutes (we must have been around 1.5 miles in), I realized that my heart rate was getting really high. I tried to keep up, but finally told Brandon I wasn't feeling well and to go on without me. My heart was pounding and my ears felt like they were full of cotton. I migrated to the right (with the slower movers) and tried to just slow down to get it back down, but I finally stopped to walk with my hands above my head for a few minutes. I've had this happen before when running (especially in the heat), but never during a race so it was a little scary for a bit. Luckily, I felt better soon and started (slowly) running again. By the two mile mark, I was feeling much better. I grabbed some water at the aid station and powered on.

Just before the turnaround point, I saw Kim and Michael again (they surely had passed me while I was slowing down) but they were walking and Michael was limping. He had pulled something in his calf and Kim caught up to me at the turnaround. We ran together for a mile or so, she had run the night before and was taking it easy. I got some water and Gatorade at the next aid station and not long after, pulled ahead of Kim. The rest of the race was tough (lots of full sun) and I was really ready to be done! I crossed the finish line in 1:02:36, a new PR for my worst 10K time! Haha, oh well. At least I managed to average less than a 10:00 min/mile pace.

I'm interested to see what pace group the DRC puts me in. Based on my experience last year, I know it's easy to change pace groups so I'm not too worried.

This week's plans:
Sun 7/14: Too Hot to Handle 15K (race goal: don't die)
Mon 7/15: Hot yoga (60 min)
Tues 7/16: easy 3-4 miles (our training orientation is that night, not sure if I'll fit in my run that morning or while I'm down at the lake for orientation)
Wed 7/17: Hot yoga (60 min) OR easy 3 miles
Thurs: 7/18: Rest
Fri: Easy 3-4 miles
Sat: DRC Kickoff Run, I think we'll be doing 6-7 miles