*Weekly mileage and then some*

Mileage for the week of July 21st through July 27th:

Total weekly mileage: 40

Total July mileage (to-date): 135.5

Total year-to-date mileage: 1,271.5

Run review:

7/21      40:54 min./5 mi./8:11 pace

7/22       28:26 min./3.25 mi./8:45 pace

7/23      43:05 min./5.25 mi./8:12 pace

31:50 min./4 mi./7:56 pace (track/speed workout)

7/24    28:33 min./3 mi./9:31 pace (hill repeats)

7/25     No run

7/26     38:13 min./3.5 mi./10:53 pace

7/27     2:28:41 min./16 mi./9:18 pace

Sometimes, during the course of the training week, I overlook how much running I actually do. Forty miles isn’t a huge amount of ground covered, but over 7 days, I ran 7 times, even taking one day off. I ran a couple of short, easy runs, a fun run with friends from my running group, hill repeats with my daughter, 100m repeats on the track by myself, a long, hilly run with my BFP… looking back, I accomplished more than I realized while my training week was still in progress.

Most important, while running is a huge focus in my life, it doesn’t always come first. I also made time last week to:

  • Have coffee with my mom and dinner with both of my parents.
  • Go to a M.E.L.T method class and afterward had tea with my dear teacher/mentor/friend.
  • Have a sweet date with Mr. Wasn’t Just the Wine Talking which included an outdoor concert with our best friends.
  • Study up on herbal remedies, poolside, while eating fresh-from-the-garden cucumbers.
  • Make calzones with my son.
  • Go kayaking with my daughter and a friend.

All in addition to my regular teaching schedule and the usual life/family/home responsibilities. I’m feeling especially grateful today that I can enjoy running but that I can also create balance with everything else that fulfills me too.

Have a great week!!

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The perfect way to spend a Sunday afternoon!

 

*The Oregon Marathon*

After a few weeks of lower mileage and lighter training, the “break” is over and I’m back into marathon training mode. I just returned from my longest run in a month and am feeling good about my decision to take it easy these past few weeks. BFP and I got in a very hilly 16-mile run which restored my confidence. I was a little concerned that I might have lost some of my endurance but I’m happy to report that it wasn’t the case. We ran the same route we did exactly four weeks ago and we ran it faster today by about three minutes.

On Saturday, September 13th, I’ll be running the Oregon Marathon. In fact, I’m one of the official bloggers for the event! You can check out the other rock star runners representing the Oregon Marathon on the official blogger page here.

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While this race has been on my calendar for a few months now, it is go time and I can’t wait to share my journey with you over the course of the next 7 weeks!

The Oregon Marathon is a fairly new race on the Oregon running scene. Its inaugural event was just last year boasting an impressive 750 participants! Originally held in Vernonia, along the Vernonia-Banks Linear Trail, they moved the location this year to Mt. Angel, Oregon, which is home to the biggest Oktoberfest in the Northwest the same weekend!

The marathon is sanctioned and certified by USA Track & Field and  is a Boston qualifier and Olympic Trial Qualifier (OTQ).

Uberthons’ vision is to make the Oregon Marathon the best in the state and I’m super excited to be a part of it! I’m hoping to better my Boston qualifying time of course, but it is going to be a fantastic race either way!

*Fuel Friday ~ Chocolate chip mint smoothie*

Yeah, yeah. It is Saturday. I’ve been a busy girl but I couldn’t allow myself not to pass on my latest and greatest fuel recipe! So just in time for your weekend adventuring, I present to you my Chocolate Chip Mint Smoothie!

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Chocolate Chip Mint Smoothie ingredients

Ingredients:

1 cup chocolate almond milk

1/2 a banana

1/2 an avocado

1 tbsp dark chocolate chips

1 tsp coconut oil

1 tsp agave

2 tbsp protein powder (chocolate, vanilla, or plain)

5-6 fresh mint leaves

1 cup of ice

Directions:

Place all ingredients in a blender and blend until smooth. Garnish with an optional mint leave.  Enjoy!!

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Chocolate-y, mint-y goodness!

*My introduction to the M.E.L.T. Method*

My long-time yoga teacher/mentor/friend became a certified M.E.L.T. Method instructor a while back and has been teaching classes for at least a year now. She had invited me several times to come check out a class and experience the benefits of the practice, commonly known as self-myofascial release (runners call it “foam rolling”), but I never made the time for it until today!

Honestly, I was really wanting a straight-up yoga class. I’m in some serious need of some mind/body/breath recalibration, if you will. But on Wednesdays, she teaches the M.E.L.T. class and knowing that it would probably do me some good too, decided to go (finally!) check it out.

So before I share any further, I have a confession to make. I sort of… kind of… had NEVER foam rolled before. *GASP*

I know. I know. I preach about the importance of self-care and I know how beneficial rolling is. Especially for runners. I truly have no real excuse other than I don’t own a roller. And, well maybe I just assumed that my yoga practice was good enough.

Anyway, this rolling is good stuff. Damn good stuff I tell you! I definitely had some blockages that were pretty intense when I rolled over them. But overall, it felt really wonderful and post-class, I felt like I had just had a full-body massage!

Even though I learned about fascia (the connective tissue that supports muscles and surrounding structures) years ago, I never really gave it much thought in terms of how it may play a role in some of my ongoing issues. Today really opened my eyes and I’m not going to miss an opportunity to add foam rolling, in whatever form it takes, to my regular self-care practices!

Looking around online, I found a few links that have some more information about the M.E.L.T. Method and foam rolling that I think will be helpful as I get started exploring them on a deeper level.

Learn more about the M.E.L.T. Method here.

10 Self-Myofascial Release Exercises for Runners from Active.com

Self-Myofascial Release Techniques from Perform Better

And, if you so happen to reside in my neck of the woods and are looking for a class or instructor, check out the Yoga Loft in Scappoose.

*Weekly mileage ~ catching up*

Mileage for the week of July 7th through July 20th:

Total weekly(x2) mileage: 62.5

Total July mileage (to-date): 95.5

Total year-to-date mileage: 1,231.5

Run review:

7/7      38:44 min./4.75 mi./8:09 pace

7/8       31:54 min./4 mi./7:58 pace

7/9      49:25 min./6 mi./8:14 pace

7/10    25:40 min./3.25 mi./7:54 pace

7/11     17:42 min./1.9 mi./9:19 pace (Smith Rock)

37:44 min./3.6 mi./10:29 pace

7/12     1:10:13 min./8 mi./8:47 pace

7/13     35:38 min./4.25 mi./8:23 pace

7/14     56:09 min./6 mi./9:21 pace

7/15      No run/x-trained – 6 mile bike ride

7/16     26:25 min./3 mi./8:49 pace

7/17     26:58 min./3.25 mi./8:18 pace

7/18      1:25:16 min./10.25 mi./8:19 pace

7/19      45:20 min./4.25 mi./10:40 pace

7/20      No run/rest day

Whew. I’m caught up on my mileage posts! It was easiest to just lump it all together so this reflects the past two weeks of training. If you can call it training since I’m not really training right now. After the Vancouver USA Marathon, I was planning to take it easy for about a month so between recovering from VUM, and a busy first half of July, it has worked out perfectly.

I’m a little behind schedule on jumping back into marathon training for The Oregon Marathon in September so this week I’ll be putting the finishing touches on my training plan and then it is GO time!!

*Returning to the routine*

Oh my!!! I haven’t posted in 11 days! It is hard to believe how quickly time passes sometimes, isn’t it? I’m glad to be back though!!

I was off adventuring for a portion of those 11 days… spending lots of time with family and friends (including a birthday celebration), exploring natural wonders, running, and drinking lots of wine.  I am a blessed girl!

One of the highlights of my trip was visiting the stunning Smith Rock in Central Oregon. As a kid, whenever we passed through the area, my dad would joke that Smith Rock (Smith is my maiden name) was name after our family. I’ve felt its magical pull ever since. Last Friday, I headed over  there and ran 5.5 solo, and very hot, miles on trail along the Crooked River. I also hiked a challenging route that takes you to the famous rock formation, Monkey Face. I was totally blissed out every single second!!

I ran all but one day while I was off playing. It was so nice to have a change in scenery! I love Central Oregon and would live there in a heartbeat if the right opportunity came along. Just sayin’! ; ) I’m already ready to go back!

Central Oregon sunset.

Central Oregon sunset.

In the two days I’ve been home, it has been a whirlwind of getting back into the usual routine. While we are already halfway through the month, I’m looking forward to making the most of the second half. All of my recent runs have been fantastic and fun but I’m kind of feeling ready to train again. Ready to push myself a bit harder than I have been. I find comfort in the structure of working towards a goal so I’m excited to see what the next few weeks bring!

*Weekly mileage*

Mileage for the week of June 30th through July 6th:

Total weekly mileage: 33

Total June mileage (to-date): 178.5

Total July mileage (to-date): 33

Total year-to-date mileage: 1,169

Run review:

6/30     No run/rest day

7/1       52:11 min./5 mi./10:25

7/2       42:55 min./5.25 mi./8:10

7/3      32:39 min./4 mi./8:10 pace

26:04 min./2.75 mi./9:27 pace (Fit Right NW Urban Adventure Run)

7/4       1:22:09 min./10 mi./8:13 pace

7/5       3 miles (no stats, dead Garmin)

7/6      Red, White, and Blues 5K

With a race yesterday, instead of a long run, my weekly mileage was considerably lower last week. So much so that after a really low mileage weekend, 6 miles in all, I decided I couldn’t justify a rest day today. HA! Some weeks are just like that I suppose. Actually, I may rearrange my schedule a little later in the week to accommodate some adventuring so I think it will work out perfectly.

My intention to get in two speed work sessions and/or some hill repeats failed this past week. This week might prove to be challenging as well with said adventuring but I’m going to the best I can do and not worry too much about it. A little break in the routine is nice and I’ve got some fun runs planned this weekend. It’s all good!

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