tag:blogger.com,1999:blog-54118914221642536682024-03-06T01:10:36.319-08:00rachael's runsRachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.comBlogger820125tag:blogger.com,1999:blog-5411891422164253668.post-89926194454491660702022-06-06T07:25:00.001-07:002022-06-06T07:25:35.481-07:006/5<p> Looks like this is just going to be weekly updates! Going to do some cutting and pasting from my texts with my accountability buddy: </p><p>Tuesday 5/31: Super tired today and felt like I was really struggling through my whole workout. I think it’s going to take me awhile to recover after running too much last week on way too little sleep! 55 min Peloton, 20 min upper body, 15 min stretching, took kids to the pool for 3 hours and swam for 40 min/read for the rest of the time. </p><p>Wednesday 6/1: Real feel of 76 at 6:30 am with 85% humidity…I told myself I could just run and skip the tempo part of the workout. That worked to trick myself out of bed. Ran 2.1 to warm up, then did the 30 min tempo workout I ran last week and actually followed the intervals (3 min tempo, 3 min easy) after I realized I would not be able to hold a steady tempo, then ran .6 to finish out the 6 miles at the end. Splits were 10:15, 9:49, 8:47, 8:58, 9:06, 9:49. Really really struggled with the heat. 30 min strength for runners when I got home. </p><p><br /></p><p>Thursday 6/2: Active recovery for me today. Woke up just after 6 am and I’m just about to start the last 20-minute strength session. Frustrating that it will take me 4 hours to do my workouts…just so many kids with so many needs!! 45 min walk before they were up, then half an hour of stretching/yoga, then 20 min upper body and finishing with another 10 min restorative yoga (basically savasana the whole time). </p><p>Friday 6/3: 14 miles for me this morning—I ran past my house twice. Easier than parenting. 😂 Felt so great and I would have loved to just keep going forever. I think it was a combination of much cooler temperatures today (it’s 70 with a real feel of 78 right now but was about 60 when I started) and taking it easier than I normally would have; I ran 5 miles with Chelsea and she asked to slow down a couple of times. Avg pace was 10:09. And about 15 stretching at home. My right tibia has been a little sore the last couple days so I’ll wear compression calf sleeves today—I knew i ramped up mileage too hard last week so I need to kind of baby that area bc it’s always my first to go.</p><p>Saturday 6/4: 70 peloton, 10 upper body, 10 stretching. My legs didn’t have much juice in them today after yesterday’s 14–looking forward to a recovery day tomorrow!</p><p>Sunday 6/5: Today was soooo busy! Ward council, primary where the rest of the presidency and chorister were gone, graduation open houses, and missionaries for dinner. Thankfully once everything was done I went on a 45-min walk with the kids which was so nice. 5 min core and 10 min hip stretching before bed (way too late; my teens just want to hang out all night!). </p><p>Monday 6/6: Up early this morning to get a very unwilling Juliet to cross country (she really doesn’t want to do it BUT she is so so so much happier after she runs that we are making her. I have conflicting feelings about this…) and then ran 10.1 miles while she was at practice. 30 min strength for runners before I start driving everyone around this morning. </p><p>Somewhat ironic—after practice I was telling Jules how much I enjoyed my run and she pointed out that my shoe was covered in blood. Didn’t feel a thing but looks like I ripped off another chunk of nail. </p><p>Tibia is still bugging me; I think my calves are too tight and I really need to work on stretching them. </p><p>Avg pace was 9:45 but I think this is bc I had one 10:44 mile where I was crawling under a construction fence and forgot to stop my watch. Splits were 10, 10:44, 9:47, 9:39, 9:39, 9:29, 9:36, 9:33, 9:32, 9:30. </p>Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-32101175800549460682022-05-30T17:05:00.001-07:002022-05-30T17:05:09.305-07:00Memorial Day weekend<p> Wow I'm behind! Busy weekend; we were camping Friday-Monday.<br /><br />5/27: Friday morning before we left I ran 13.1 (6 miles with a friend, 2.5 with Juliet, and the rest solo). The first 10.5 were at 9:54/mile; the miles with Juliet were much slower (around 12/mile) as I'm trying to get her back into running. Felt pretty rough the first couple miles by myself as I have really been struggling with insomnia and anxiety. <br /><br />5/28: Saturday I ran 5.4 miles around the state park where we were camping (very hilly! 9:40/mile) and then hiked 6 miles with all six of our kids + 4 of their friends. Our tent was on a pretty bad slope so I was sore all weekend from sleeping with tensed muscles trying not to roll downhill onto the kids next to me. <br /><br />5/29: Sunday I was really feeling it in my hip flexors from the two preceding days' runs so I was glad to have a rest day! I walked 45 minutes early in the morning and then took another 20-minute walk with Neil while we waited for the Dutch ovens to do their thing.<br /><br />5/30: This morning (Memorial Day) I ran 6.3 miles around the state park again and it was soooo hot and my calves were dying. Just so sore and cramped (it was a really rough night...we went to bed at midnight and then Isaac woke up at 12:30 throwing up, so we didn't sleep much). I had to stop after the first mile to stretch my calves because I was in so much pain. Thankfully they felt a lot better afterwards and I just kept a slower pace with the heat (10:19/mile) and then did 30 min of strength when we got home this afternoon. <br /><br />I ran more than I should have this week (my plan had me at 12 miles and I ran 31 plus 4 strength sessions and the bike/yoga), but I was really having a rough one emotionally/mentally and the running helped for sure. It was also nice to run while camping as that was a first! </p>Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-59050242169172510392022-05-26T08:17:00.002-07:002022-05-26T08:17:36.289-07:005/26<p> First day of summer break for the kids! </p><p>Active recovery day: 45 min walk, 20 min upper body, 30 min yoga (20 min focus flow for hips, 10 min for quads)</p>Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-60683502979642969792022-05-26T05:30:00.000-07:002022-05-26T05:30:03.074-07:005/25<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvL1HZTkfg3VjVF8DIcResLiNYn4EvXc1kMxOC5UjrQ2X_EtP_Enb0ENvZUCMpI7Y_7ntWcwAIOzqD38Y7wTHQyf-8C0Fx4zQqs1nW-eM6OH_BeHm8jADsyw-lLwi_kvKkuCK-s8GUz5bM1tJm0a1tO6TcZ9d011VhRZU8W890v7nkVBZlqXWwZBW80A/s1792/E5C81F05-CF5F-44B5-98F8-8EB7A515A5EC.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1792" data-original-width="828" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvL1HZTkfg3VjVF8DIcResLiNYn4EvXc1kMxOC5UjrQ2X_EtP_Enb0ENvZUCMpI7Y_7ntWcwAIOzqD38Y7wTHQyf-8C0Fx4zQqs1nW-eM6OH_BeHm8jADsyw-lLwi_kvKkuCK-s8GUz5bM1tJm0a1tO6TcZ9d011VhRZU8W890v7nkVBZlqXWwZBW80A/s320/E5C81F05-CF5F-44B5-98F8-8EB7A515A5EC.png" width="148" /></a></div><br /> Rough night of sleeping after the Robb Elementary shootings and worrying about sending my kids to their last day of school. <p></p><p>15 min run to warm up, then 30 min at tempo, two minutes running to finish out the 5 miles, and a quarter-mile walk to cool down. Still really struggling with my heart rate going too high post-Covid (and my allergies were AWFUL yesterday). HR hit 175 near the end and I had to reel it in. Splits are above—mile 2 was split between tempo and warmup and mile 5 was split between tempo and cooldown, so miles 1, 3, and 4 are the most accurate. </p><p>Crazy day racing around but I managed to wedge in 30 min strength for runners and 10 min restorative yoga. </p>Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-76763605368189438322022-05-24T14:43:00.004-07:002022-05-24T14:43:56.924-07:005/24<p> Cross-training today. 22 miles on the Peloton (PowerZone endurance) with an average HR of 122 (chest strap). 20 min upper body and 5 min stretch to follow. </p>Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-10145077047505423352022-05-23T08:22:00.004-07:002022-05-23T08:22:27.089-07:00Here we go again!<p> Okay, I'm going to try this thing again because I'm starting marathon training again today and it's harder for me to write this down in the paper logs. <br /><br />Quick overview--I'm going to try less running and more cross-training and strength, so only 3 (maybe 4) days a week of running in hopes to avoid injury. The plan I'm looking at is Hal Higdon's 24-week 3 days of running plan, so it starts today for my November race. <br /><br />I just ran a half a couple weeks ago; I was training on endurance but not on pace. Had some major stomach issues the day of the race and finished in 1:58:14 which I felt good about considering the day and the way my training had gone (I had 3 weeks of travel in the 6 weeks leading up to the race).<br /><br />Anyway, here we go for today. The plan was a 3-mile run and 30 min strength; I ended up running 8.5 and doing 30 min of strength (strength for runners on the Peloton app). <br /><br />I've been struggling with keeping my heart rate down since having Covid in January; what feels like an easy pace to my legs has a much higher HR than I'd like. <br /><br />Data from my Apple watch:<br /><br />Run: 8.5 miles<br />Pace: 9:47<br />HR: 154<br />Cadence: 157<br />Temperature: 51 degrees and overcast<br /><br />Strength for runners: 30 min after the run <br /><br /><br /><br /></p>Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-25590559243616975142018-11-08T07:07:00.000-08:002018-11-08T07:07:11.680-08:0011/7Okay, let's give this another try.<br /><br />I ran another half-marathon a month or so ago (it was not fun--85 at the start line after weeks of sub-40s temperatures and I got so so so dizzy that I had to walk around mile 12 for a few minutes and then had to lie down for about twenty minutes at the finish, but all the times for that day were terrible and the winning times were 9 minutes slower than the previous year).<br /><br />Lots of stroller running this week--6 Monday, 5.34 Tuesday, took yesterday off and just walked 3 miles bc my IT bands are bugging me, 7 today. Trying to really be careful about sleeping enough and eating well because I've decided to go for a PR in the half next spring and a marathon in the fall and the best way to start my training base is doing all the little things right. So I'm going to focus on nutrition, flexibility, and sleep for a couple months and then ramp up training in January.Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-29894344337474785212018-09-10T06:42:00.001-07:002018-09-10T06:42:10.176-07:00Man I am the worst at posting lately! Last week was 6, 4, 10, 6, 4. The week before that was 10,4, 24 (I was in NYC for my sister’s fourth round of chemo so running was patchy, but I walked ten miles most days and got in one great 14-miler from Battery Park to Central Park and back). Headed out for a run with Matthew now!Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-16842705718859502092018-08-18T14:54:00.001-07:002018-08-18T14:54:29.950-07:008/18<span style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); background-color: #fcfcfc; caret-color: rgb(73, 73, 73); color: #494949; font-family: "Slab Serif", sans-serif; font-size: 16px;">Keep forgetting to post; it's so busy.</span><br style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); caret-color: rgb(73, 73, 73); color: #494949; font-family: "Slab Serif", sans-serif; font-size: 16px;" /><br style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); caret-color: rgb(73, 73, 73); color: #494949; font-family: "Slab Serif", sans-serif; font-size: 16px;" /><span style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); background-color: #fcfcfc; caret-color: rgb(73, 73, 73); color: #494949; font-family: "Slab Serif", sans-serif; font-size: 16px;">6 Monday</span><br style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); caret-color: rgb(73, 73, 73); color: #494949; font-family: "Slab Serif", sans-serif; font-size: 16px;" /><span style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); background-color: #fcfcfc; caret-color: rgb(73, 73, 73); color: #494949; font-family: "Slab Serif", sans-serif; font-size: 16px;">5 w/ speed (ladder increase workout) Tuesday</span><br style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); caret-color: rgb(73, 73, 73); color: #494949; font-family: "Slab Serif", sans-serif; font-size: 16px;" /><span style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); background-color: #fcfcfc; caret-color: rgb(73, 73, 73); color: #494949; font-family: "Slab Serif", sans-serif; font-size: 16px;">4 easy Wed</span><br style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); caret-color: rgb(73, 73, 73); color: #494949; font-family: "Slab Serif", sans-serif; font-size: 16px;" /><span style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); background-color: #fcfcfc; caret-color: rgb(73, 73, 73); color: #494949; font-family: "Slab Serif", sans-serif; font-size: 16px;">rest Thurs (did a ton of house projects)</span><br style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); caret-color: rgb(73, 73, 73); color: #494949; font-family: "Slab Serif", sans-serif; font-size: 16px;" /><span style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); background-color: #fcfcfc; caret-color: rgb(73, 73, 73); color: #494949; font-family: "Slab Serif", sans-serif; font-size: 16px;">9 Friday</span><br style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); caret-color: rgb(73, 73, 73); color: #494949; font-family: "Slab Serif", sans-serif; font-size: 16px;" /><span style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); background-color: #fcfcfc; caret-color: rgb(73, 73, 73); color: #494949; font-family: "Slab Serif", sans-serif; font-size: 16px;">5 Saturday</span>Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-15211044706907336582018-07-13T05:30:00.001-07:002018-07-13T05:30:18.646-07:007/13ten this morning instead of the planned 8. 9:27/mile; weather pretty decent for July.Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-84277858515386066762018-07-11T21:03:00.001-07:002018-07-11T21:03:12.483-07:00I keep not updating because there are so many other things happening and I’m just cramming runs in. But the short version is I’m making sure to get in at least five miles four times a week and do a longer run on the fifth day.<br />
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So far this week I ran 5, 6, and 6. Taking tomorrow as a rest day and then running 8 before I have scalp surgery (removal and biopsy of a five-cm lump on the back of my skull) on Friday .Hoping to run Saturday but we will see.<br />
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I was a lot less worried about this surgery when I originally scheduled it three weeks ago. Then last week my little sister was diagnosed with cancer.Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-2602281102464790612018-05-10T11:20:00.000-07:002018-05-10T11:20:18.343-07:005/10Pretty terrible 10.25 on Monday--9:38 over hills and ended up sick with heat exhaustion that evening.<br /><br />5.2 easy on Tuesday (TM)<br />
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SRD Wed<br />
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5.3 Thursday (TM)Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-78134770607759979382018-05-05T05:38:00.002-07:002018-05-05T05:38:32.826-07:005/531 for the week--4 early today on the TM before the kids' games started and 5.5 very late last night after tiling the bathroom and planting the big flower bed that runs along the back of the house.<br />
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<br />Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-7824254654322882762018-05-03T06:31:00.000-07:002018-05-03T06:31:03.890-07:005/36 early today--got caught in a thunderstorm. At least it made a change from the mugginess!<br />
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"Rest" day yesterday (soooo much yard work) and 5.5 late late Tuesday nightRachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-31276704567888405302018-04-30T11:53:00.002-07:002018-04-30T11:53:23.939-07:004/3010 hard on TM today.<br /><br />Rest of last week was all outside--6 really hard, 5 medium, 4 medium. 30 total for the week.Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-91782849082308150732018-04-24T18:28:00.002-07:002018-04-24T18:28:22.141-07:004/245 easy on the TM. Had to stop 3 times in the last mile for the power button.Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-81591653591437715942018-04-23T12:03:00.001-07:002018-04-23T12:03:25.555-07:004/23No run Friday, but I did manage over 7 miles walking just doing all the stuff!<br />
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10 on the TM this afternoon, interrupted by the treadmill randomly turning off--had to duct tape the power button on the back. That's fun.Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-44787412220114187612018-04-20T11:25:00.001-07:002018-04-20T11:25:19.635-07:004/20Haven't updated in a month, but I've been running! Just not as much--we are doing so so so many house projects and I'm pretty drained.<br /><br />
Paced my friend through her first half on March 31--I think it was about 2:02. Nice easy run for me with no soreness afterwards which was nice.<br /><br />5 speedwork Monday, rest Tuesday (tiled the bathroom), 10 Wednesday, 4 Thursday, 4 today. Probably won't get a run in tomorrow since kids have 4 games, I have a ton of grading, we have to grout the bathroom, Abigail's 13th birthday party is this weekend, we have people over for dinner tomorrow, and it's our turn to clean the church. Kinda survival mode right now!Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-72941405330126526902018-03-22T11:14:00.000-07:002018-03-22T11:14:06.272-07:003/22Tuesday--felt like crap so walked for 50 minutes instead of running.<br />
Wednesday--still felt terrible. 4 easyish + strength<br />
Thursday--still feeling crummy (noticing a trend here?) 5 fast just to get it over with...Neil's been out of town all week and I am soooo ready for him to get home. I don't sleep well when he's gone and the 3 hrs/night is definitely catching up with me. :-(Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-65192782350775829272018-03-19T11:29:00.003-07:002018-03-19T11:29:56.252-07:003/19last few runs:<br />
<br />Thursday: ran half course at 9:20/mile (13.1)<div>
Friday: rest/strength</div>
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Sat: 5 at 9:30/mile with the kids biking alongside<br /><br />Monday: strength +hard 6 on the TM. Average pace was just under 9:30 but I was feeling pretty crummy due to lack of sleep & no airflow--I've got to get a fan down here! had to stop twice because I was getting so dizzy. </div>
Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-83180659383434993052018-03-13T11:31:00.004-07:002018-03-13T11:31:59.603-07:003/136 outside in the snow today--my plan was to keep it somewhere between 9:30 and 10 to give my legs a bit of a break after yesterday.<br /><br />First mile I went too fast (9:03) so I tried to slow it down the next mile and got 9:02. Then I really tried to slow it and got 8:38 and 8:33. By this point I was pretty tired and running uphill into the wind on the way home and ended with my last two miles at 8:46 and 8:53. By that last mile it was snowing SO hard and blowing so hard that I legit could not see more than ten feet ahead of me--a third of the mile from my house I had to stop and turn around so my back was to the wind and I could breathe.<br /><br />6 total at 8:49Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-86937778048394264262018-03-12T11:30:00.000-07:002018-03-12T11:30:03.223-07:003/12Dang, I keep forgetting to update!<br /><br />Last week: 5 easy on Monday after an absolutely terrible 8 on the previous Saturday where my foot started spasming and I had to walk for awhile. Walked 5 Tuesday to really try to baby that foot, then 5 progression on Wednesday and a great 4 outside on Thursday with splits of 9:29, 9:18, 8:36, and 8:15. Rest Friday and then 10 Saturday at 9:28.<br /><br />5 today at 9:37 on the TM--why does this feel so much harder than the 8:15 outside?!Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-58359724047150121322018-03-02T09:14:00.002-08:002018-03-02T09:14:56.387-08:003/25 miles this morning with Nathan biking & Matthew in the jogging stroller; 9:54/mile (mostly 10:06/mile at Nathan pace and then 9:19 last mile when he went in with Neil and I finished up).<br />
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Strength training afterwards--I love the apps I'm using! I did 25 pushups today which is HUGE for me!Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-37153756204105461832018-03-01T11:32:00.002-08:002018-03-01T11:32:23.655-08:003/1SRD; half-hour of yoga and half-hour of walking (1.6 miles at incline).Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0tag:blogger.com,1999:blog-5411891422164253668.post-46415905404815190382018-02-28T11:24:00.000-08:002018-02-28T11:24:04.197-08:002/28Last one of the month--hopefully I'll have a solid month in March.<br /><br />3 today--normally after a hard speed day like I did yesterday I would run this one easy, but...didn't have time. 9:40 after doing strength so my legs were already sore!Rachaelhttp://www.blogger.com/profile/17296225105026623275noreply@blogger.com0