Coming off of a not-so-great week, I had high(er) expectations for week 4.  Week 4 did not disappoint.  I felt really strong and was able to push through all of my workouts without cutting back or “cheating”.  Friday’s tempo workout was really hard and I was really happy when it was over.  Sunday’s long run was something new for me: progression.  I like the start off slow part, it’s the finish fast part I’m not so sure about {ha}.   

Mileage: 42

Monday {rest day} – I did nothing – no running, no yoga, no gym.  Sometimes it feels really good to give my body a rest!

Tuesday {track} – This was an intense, but great, workout.  2 mile warm-up, 2 mile-cool down

1×1 mile (6:23 pace)
4x800m (3:07, 3:04, 3:04, 2:57)

{it was 60 degrees on Tuesday morning – can you believe that I ran in my sports bra in January?  I wasn’t the only one: guys with no shirts, girls in sports bras, shorts.  Crazy, but awesome, weather!}

Wednesday {4-6 miles} – 5 mile morning run.  Felt good, nothing too exciting to  report on this one.

Thursday {rest day} – Yoga.  Bikram seems to get harder with each class – but I love the idea of pushing through when possible (building that mental toughness), and “taking a knee” when I need to.

Friday {tempo run} – this was a really hard workout.  Not only was the mileage high (9 total) but 3×2 mile repeats is BORING.  

2 mile warm-up, 3×2 miles – 14:02, 13:57, 13:45, 2 mile cool-down

Saturday {6-8 miles} – I ran an easy 6.  It was a beautiful day and about half-way through the run I thought to myself: “When you are running 45 mile weeks, 6 miles seems like nothing.”  When did I become a {distance} runner?

Sunday {14-16 miles} – I ran a 15 mile (progression run).  Start slow, end fast.  The “slow” part seems cool, the “fast” part not-so-much. 

Miles 1-5: 8:50-9:00/min pace
Miles 6-10: 8:20-8:30/min pace
Miles 11-15: 7:20 pace

The last 4 miles were hard (the muddy C&O canal trail covered in rocks didn’t help) but I was able to push through the pain.  Good news is that I’m not exhausted cardio-wise – I just need to push through the physical pain (mostly in my left calf).  I proceeded to go home, take a bath and relax.  {the one true perk of a long, slow run!} 

4 down, 11 to go!

How do you {celebrate} a long run? 

I don’t have many good things to say about week 3.  It was a hard week for me – I was tired and my legs felt sluggish.  Even though I’m not a coach, I used my discretion while running and accommodated accordingly. 

My favorite {and hardest} workout of the week was on Friday – my tempo run on the track.  I posted about it {here} and I appreciated ALL of your comments about overcoming mental challenges.  If you are new to my blog or just now reading, and have your own tips & tricks for overcoming mental challenges – PLEASE share them with me and the group!

Mileage: 42.5

Monday {rest day} – one of the really cool things about my job is that I get to talk about and run a lot.  This can be a good thing – or a bad thing on my rest day.  I had a 6 mile lunch meeting, followed by a 4 mile work event.  10 miles (after my 12.5 miles the day before)

Tuesday {hills} – decided I was going to use Tuesday as my rest day (my body was tired!) 

Wednesday {4-6 miles} – I used Wednesday for my hill workout.  6 x 400m hills, with a 2 mile warm-up and 2 mile cool-down

Thursday {rest day} – I slept in, worked from bed for a bit, and did not do anything athletic (my body needed it)

Friday {tempo run} – I decided to do this workout solo - it was a really hard workout, both physically and mentally.  But I pushed through and finished stronger & faster than I expected I would!

1 x 3 miles – 6:31, 6:32, 6:26
1 x 2 miles – 6:30, 6:26
1 x 1 mile – 6:05

Saturday {6-8 miles} – Ice, snow and more ice lead to a very interesting (and slow) run.  I was trying to be as safe as possible.  5.5 miles

Sunday {12-14 miles} – I ran 13 miles and felt really good.  There was some miscommunication on my part regarding the start (rookie mistake) – but I found the group and was able to run with one of the girls on the team (I’m excited to have a new running friend).  13 miles – 1:43

3 weeks down, 12 to go!

Do you adjust your training schedule when your body feels tired, sluggish and rundown?

Friday’s are my tempo run.  Tempo runs kinda scare me – they are fast, and push my body to an uncomfortable place (but that will make me stronger and faster, right?!)

I’m usually on the track with Coach George & Capital Area Runners at 6:00am every Friday.  Running with a group (and a coach) is motivating.  It doesn’t make the run less hard (physically); it just makes it less hard (mentally).

I didn’t sleep well last night. I couldn’t get up this morning.  I tossed and turned – should I wake up, exhausted, and try to push through the run?  Or should I sleep in, wake up rested, and run solo?

I decided to run solo.  My workout scared me: 1×3 miles, 1×2 miles, 1×1 mile with 1.5 mile warm-up/1.5 mile cool down. 

Tempo runs on the track, solo, are hard.  My mind played tricks on me. 

Maybe I’ll just run 1×3 mile, 2 x 1mile
My legs feel really tired
Maybe I should run 2 x 2 mile

In the end I decided to run the ENTIRE workout – no substitutions, no deletions.  I’m glad I did.  Mentally, I feel really good.  Physically, I feel really good.  I know Boston is NOT going to be easy.  I know my GOAL is NOT going to be easy. 

I rocked my workout for the day – maybe running solo isn’t so bad after all…

1 x 3 miles – 6:31, 6:32, 6:28
1 x 2 miles – 6:30, 6:28
1 x 1 mile – 6:05

How do you overcome mental challenges?

Meet Annie – one of best friends and runner extraordinaire.  Annie is pretty much the reason I qualified for Boston on my 1st marathon attempt. Sure, I ran a lot & worked hard but if it weren’t for her coaching and pushing me, I couldn’t have done it!  Annie works full-time, is getting her MBA, races with Pacers Elite women’s team and owns her own artisan bakery & pastry company, Beaux Reve.  If you’re wondering - Yes(!!), Annie Feldman rocks my world!

Name:  Anne (Annie) Feldman

Age: 29

Location: Arlington, VA

Years Running: 18

Favorite race distance: Half Marathon

PRs: 5k – 18:27, Marathon – 3:08

How did you get into running? I had a ton of energy and zero coordination, so it was a natural fit for me in middle school. I never looked back.

How many marathons have you run? 6

Do you cross train or lift weights: Yes. I bike, swim, do yoga, and just started boxing. I’ll do the elliptical in reverse every once in a while for a full-body workout. I try to do some ab work every day.

How do you find/make time to train: Running has always been a part of my life, so it doesn’t really ever seem like I need to find time. Mornings are usually the best, but definitely the most difficult in the cold & dark winters here in DC.

Favorite place to run: A sunrise along the Mt. Vernon trail, at sunset along the National Mall, along the beach in Santa Monica, in the mountains of Alaska.

Favorite/most memorable race: My first marathon – 2008 Marine Corps. Running 26.2 miles was something I never thought I could do. It was such a painful race, but I had the support of so many family members and friends that it was truly a special moment when I crossed the finish line.

Favorite pre-race meal: My homemade breakfast egg sammie – whole wheat English muffin with a fried egg, turkey bacon, caramelized onions, and cheddar cheese. Favorite post-race food:Ice cream. A delicious “cool-you-down” treat. 

Favorite quote: “It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.” – Teddy Roosevelt

Best running advice: Make small goals. Stay focused. Persevere. And never say “I can’t.”

Running accomplishment I’m most proud of: The honor and privilege I’ve had of being a part of the Arlington/DC and Pacers community. The people I have met here are the reason I have any running accomplishments at all.

What races are you currently training for? A few as of yet unscheduled 5ks and 10ks in the spring.

Famous {and delicious} Beaux Reve Brownie

I’m in my third week of training, but officially my 1^st (week) according to Coach George and my training schedule.  I felt really good this week – and strong.  My Boston marathon goal is a bit aggressive, but I think it’s attainable with the right training, rest and coaching.  Honestly, I can’t wait for April 16, 2012!

Total Mileage: 39

Monday {rest day} – mini yoga session on the beach

Tuesday {Iwo Jima hill workout} – this workout is NO JOKE.  6 x 400m-ish hills, with a slight recovery (flat) and quick feet (down hill).  This is a 7-8 mile workout, including warm-up and cool-down.  I felt really strong.  I’d prefer to run with the morning group, but had to run with the evening group due to work travel (which was also a great group of runners and a couple Boston trainers).

Wednesday {4-6 miles, easy} – I ran 5 miles and felt really good.  The workout included lots of hills on Military Road {for those in the DC area, you know that these are great for Boston training}

Thursday {rest day} – Bikram Yoga? Oh, how I love thee!  Yoga is such great cross-training for runners and I can’t imagine my life without it.

Friday {tempo on the track} – 1×3 mile, 2 lap recovery, 1x1mile.  Tempo runs kinda scare me – mostly because I’m not sure what I’m capable of (I rarely do tempo runs): Do I run really fast and die at the end? Do I run really slow and pick it up at the end?  All things considered (my third tempo run in my life), I felt good.  3 miles in 20: 03 (6:41 pace) and 1 mile in 6:07. 

Saturday (6-8 miles} – I had a work event at Fleet Feet DC and decided to use this as a fun opportunity to run 7 miles.  I met a lot of really great people – who are really excited about running!

Sunday {10-12 miles} – Do you remember my amazing friend, Annie, who single-handedly coached me through my 1^st marathon and {eventual} Boston debut?!  Well, we ran 11 miles together today.  The weather was awesome, we had a great run and it was really fun to catch-up with one of my best friends.  11 miles in 1:30:45 (8:15 pace)

 Week #1 – the 1^st week of 2012 – thanks for a great week! {1 down, 14 to go!}

What are you training for in 2012?