My Journey to Boston Qualify

Marine Corps Marathon Completed - 3 Hours 58 Minutes!

2015-10-26T16:42:00.001-04:00

The Marine who saluted and put my medal on me -the medal is BEAUTIFUL!!! The selfie camera on my phone was water logged (from the rain) so that is why the picture is so cloudy.

Right after crossing finish line walking to get my medal!

Night before at the past dinner!

40th Marine Corps Marathon - Marathon

Placed 173rd in FEMALES 35-39

FINISH Time
FINISH Net	3:58:37
FINISH Gun	4:05:35

Location	Net Time	Clock Time	Pace	Pace Between
START	00:00	6:59
START	00:00	6:59
5K	27:26	34:25	8:49 /mi
5K	27:26	34:25	8:49 /mi	8:26 /mi
10K	53:40	1:00:39	8:38 /mi	8:26 /mi
10K	53:40	1:00:39	8:38 /mi	8:33 /mi
20K	1:47:20	1:54:18	8:38 /mi	8:33 /mi
20K	1:47:20	1:54:18	8:38 /mi	8:55 /mi
13.1	1:53:24	2:00:23	8:39 /mi	8:55 /mi
13.1	1:53:24	2:00:23	8:39 /mi	9:01 /mi
25K	2:15:17	2:22:15	8:42 /mi	9:01 /mi
25K	2:15:17	2:22:15	8:42 /mi	9:23 /mi
30K	2:44:27	2:51:26	8:49 /mi	9:23 /mi
30K	2:44:27	2:51:26	8:49 /mi	9:24 /mi
35K	3:13:42	3:20:40	8:54 /mi	9:24 /mi
35K	3:13:42	3:20:40	8:54 /mi	10:07 /mi
40K	3:45:10	3:52:08	9:03 /mi	10:07 /mi
40K	3:45:10	3:52:08	9:03 /mi	9:51 /mi
FINISH	3:58:37	4:05:35	9:05 /mi	9:51 /mi
FINISH	3:58:37	4:05:35	9:05 /mi

I completed the 40th Marine Corps Marathon in 3 hours and 58 minutes. A Personal Best Record for me on a course that was not super hard yet also not easy. With hills in the beginning and a hill at the last part of the run, it took physical and mental perseverance to finish this course. I am so happy I did and though it ended on a hill I was so glad to see that hill because I knew it would be over in minutes.

I did not Boston Qualify by finishing the course under 3 hours and 40 minutes, yet I can work with an 18 minute gap! That is going to take a bit more effort on my part yet it is totally DOABLE! I already have the next marathon I would like to run to qualify in mind!

My goal of BQ'ing is merging into a new goal which is to run a marathon in all 50 states! So far I have run a marathon in 3 states - New York (New York), California (Santa Rosa), Virginia/DC (Marine Corp)! I would also like to run marathons internationally as well. On my immediate wish list are Pennsylvania, (Philadelphia), Illinois (Chicago) , Utah (St. George) , Florida (Miami), Canada (Ottawa), France (Paris), Great Britain (London), South Africa (Cape Town) and Ghana (Accra)!

So the Marine Corps Marathon started of a bit hectic. Getting to the start was rough as it was very disorganized and after waiting from about 7:00am to about 7:40am in a gaggle of runners and spectators to go through security - we runners realized that if we continued to wait to go through metal detectors we would not make the 7:55am start. So most of us jumped the barrier and sprinted into the runner's village where we held up our bags to show the officers that we were runners and had to get to the start! After, I dashed to the UPS truck to drop of my bag and headed to the bathroom one last time. I then ran into the moving start line as the Marathon had started and I dipped into the line near to runners I believe where about the 8:30min/mile pace group and just started running to the start line at bit after 8am! I was lucky as some runners did not start until almost half an hour after the race had started.

It was raining.....I know....thank goodness for that one time I trained in the rain! From the start until about mile 16 or 17 we had drizzly cool weather. Besides stepping in some puddles I was pretty comfortable.

At about mile 18 though my right then my left quadriceps started to cramp!!!! I was fueling, drinking and even took the salt at the beginning of the run to get in more sodium so I was not sure why, yet now I attribute it my sneakers being to small...yeah, at expo I found out I probably should be in size 9 sneaker instead of 8.5 (will sort out my sizing in the next couple weeks) and just shocking my body by not probably warming up due to the chaos before the start. With the first 8 miles being up hills with few downhills my quads where shocked. I did not properly stretch which definitely caused this cramping. I don't believe I would have BQ'd even with the stretching yet I probably would have been a lot more comfortable during the run and finished about 5 minutes earlier than I did as the cramping slowed me down a bit, yet happy that I was able to run through it.

There were a lot of runners on the course and there was some bottle necking at times. With a field close to about 30,000 runners on some pretty narrow sections I found myself stuck between slower runners and having to weave through just to get back to my pace.

At mile 23 I saw my husband and my son, the highlight of my run! It truly gave me the strength to finish the last grueling 3.2 miles! WOW where they HARD. I believe that because I hydrated well and fueled well, the cramping did not get to the state to paralyze me! That last stretch literally right at the finish was a good size hill, yet I was never more happier to climb a hill and finishing this Marathon!

I MADE IT AND WAS HAPPY TO DO SO!

So my journey ends here for now at will start up again in 2016! With an 18 minute gap I know the BQ time is getting closer and closer! Especially earning a Sub-4 (doing a marathon under 4 hours) on this course I know that I can definitely earn my BQ time on another course with a higher percentage of BQ qualifiers (translation - slighter flatter course :) ). Yet I definitely will run this course again in the future!

Here's to BQ'ing VERY SOON!

Yvonne

Week 32 - Recap, Storm Joaquin, and 3 MORE WEEKS TO M DAY!!!!!!!!

2015-10-06T18:10:00.002-04:00

Storm Joaquin rolled through my area starting Thursday of last week. Maryland and DC did not get it too bad with the rains and winds yet Virginia got it pretty bad. Unfortunately, the Stonewall Jackson 20 miler I was going to do in Virginia was cancelled :(

Yet luckily City Sports conducted a 20 mile training run on Saturday! I was able to join the group. The weather held up for our run and the rain actually stopped as we headed out. It was a great run and I was able to run with 2 other runners who kept me at about a 8:35 min/mile pace up until mile 15. I then dropped to a 9 to 10 min/mile as my pacers went ahead of me and I had to manage the route on my own and find my way back to City Sports (new route for me so had to ask for directions.) I am so happy that I was able to complete my last long run and I completed the 20 miles in 2 hours and 59 minutes - my fastest time this training cycle for a 20 miler!

Below is the 20 mile route map that was given to me at City Sports, great to have as this was a great route and would love to run it again on another training cycle in the future.

My fast mile was at mile 12 a 7:47 min/mile and my slowest mile was at mile 20 at 10:47 min/mile. I averaged 8:58 min/mile for the 20 miles.

Last week Monday's 5 miler on Treadmill

My game face in the weight room, I believe I was doing arms!

Wednesday's 5 miles on treadmill

So Thursday's 40 minute tempo run did not happen yet I did celebrate my Son's 2nd birthday! It seems we are starting a tradition with having cake and singing the birthday song for Enzo first thing in the morning as we want to be the first to celebrate with him! My tempo run was the last thing on my mind yet I did give Enzo tempo kisses when I was with him and I believe for 40 minutes so hope that counts...okay I know it doesn't, so yeah workout missed :( but for a great cause :) !

At this point in the week I still believed my 20 mile run in VA was going to happen so instead of resting on Friday I decided to do the 10 mile pace run that my scheduled call for before my 20 mile run the next day. These back to back runs are essential and really build up my endurance. I normally have a tendency not to do the pace run designated for Saturday which is usually half the mileage of the Sunday long run yet I really wanted to get this done as it should be. Since I was not able to get out on Friday early morning my only option was to do the 10 mile pace run on the treadmill.

I decided I would break up the run into two 5 mile workouts with the first 5 miles done at a reasonable effort and the second 5 miles done at my desired 8 min/mile pace.

So my first 5 mile workout was done a bit under 9 min/mile.

My second 5 mile workout was done right at an 8 min/mile as I wanted. So I average about a 8:30 min/mile pace for the 10 miles.

Week 32 looks like this:

10.5 Monday 5 miles

10.6 Tuesday 6 X Hills

10.7 Wednesday 5 miles

10.8 Thursday 30 Tempo Run

10.9 Friday Rest

10.10 Saturday 4 miles

10.11 Sunday 12 miles

Starting this week mileage will decrease significantly as I get closer to M-day. My plan is to continue to hit every workout as best as possible and continue to weight train. I will be changing up the schedule next week for the last 2 weeks yet will approach each workout with caution as to not overexert myself.

Keeping active has always worked for me before M-day so I will be active up until M day and resting when scheduled.

The Marine Corp Marathon is a fun Marathon and one that is extremely joyous as the U.S. Marines are out on the course encouraging you every mile. I did look up the course route and have read past runners comments on the run.

The jest of it is that its majorly rolling with a hill at about mile 22; there is a bridge that you cross which can be daunting as there is not too much crowd support and since it later in the course it seems like it will take forever to get through. Also towards the end of the race it is more hillier than the beginning. The start is also a bit crowded and the race does not seem to thin out until after miles 8 through 10, one person said actually not even to mile 13 - half the course. I will look up strategies to get through these obstacles. I am still determined to hit a BQ time!

I love this quote that I read on TheHungryRunnerGirl's blog by William Shakespeare:

Right before any major test doubt loves to creep up and steal away confidence. It never fails to enter my mind yet I have and continue to get better at defeating doubt by always ATTEMPTING because after I accomplish a goal I realize it was not that scary after all at the end.. I then search for a new more challenging goal to meet.

Here's to BQ'ing in 2015,

Yvonne

Recap, DIVA Half M and Week 31 - O.N.E. More Month to M Day!

2015-09-28T20:00:00.003-04:00

The Diva Half Marathon was extremely exciting and HARD. I am not sure why I thought it would be an easy run. I was lured by the tutu, tiara, boa and hunky men giving out the amazing finisher medals that I completely forgot to stake out the course! It was extremely hilly and curvy! The one great thing was that it was a mostly all women field and that was awesome. Very rarely do I get to run with just women - the energy on the course is just different...in a good way!

I ended up finishing in 1 hour and 50 minutes! My girlfriend Tyra finished in 1:41! So proud of her. The top finisher finished in 1:32! So I am happy with the time yet boy or boy do I have so MUCH more work today to do.

Last week I got outside and completely my 5 mile run on my hilly trail at a 10:00 min/mile, 50 mins. The long sleeves came out as it was really cool yet I warm up pretty fast so it nice to have the brisk air at the start of the run.

I did do my 8 x hills yet the double duty 5 miler did not happen. I averaged about a 2:10 minute for the 8 hills. I got out really late at night about 7:30pm so visibility was not all that great out on the hill and I mainly just really wanted to get the workout in. I have not kept to my goal of doing hills in the mornings :( Yet for the last hill work out this week I will do it in the morning and really just leave all my effort on the hill!) Also I did not do my 8x800 meters workout on the track - I definitely need to squeeze this workout in somewhere...

6 miles run I did this morning. Legs felt pretty sore the next day yet was able to run and now they feel great. The hill trainings that I have done I feel prepared me for this last half marathon and allowed me to get through the hills. It was really challenging yet it was such a great training run and I know I am stronger for the marathon because of it. I definitely want to do this run again and get better each time.

This week schedule looks like this:

Monday 9.28 5 mile run

Tuesday 9.29 6 x hills

Wednesday 9.30 5 mile run

Thursday 10.1 40 minute tempo (I will attempt to do 8x800 track workout in morning

and then the tempo run in afternoon.)

Friday 10.2 REST

Saturday 10.3 20 miler - Stonewall Jackson Run in VA

Sunday 10.4 10 mile pace run

I will follow the below weigh training routine for the next 2 weeks. Goal is to get as many workout in as possible. The week before marathon as I taper I will jut focus on abs and stretching workout so I really need to focus and really stay focused these last 3 weeks of training on my weight training routine.


FOCUS ON YOUR GOAL EVERY TIME

PICKING IT UP		Increase workout intensity, change some workouts

Day 1	Cardio	30 minutes	Increased Intensity		To superset* do both ab workouts without pausing in between. After you have completed them rest for about 30 seconds then repeat for a total of 3 sets.
Cardio 1st. Then lower followed immediately by upper ab workout. Repeat circuit to complete 3 sets			Sets	Reps
	*Superset Abs
	Upper Abs	Bicycle Twist	3	to failure
	Lower Abs	Seated Leg Extensions	3	to failure	Failure means that you continue until you have to struggle to get one more rep. Save the workout that you do till failure until the end of your routine


Day 2			Sets	Reps
Start with squats then Back Ext. then Leg Ext then One Arm Rows then Hamstring Curl	Legs	Squats	3	to failure
		Leg Ext.	3	12-15
		Hamstring Curl	3	12-15
	Back	Back Extensions	3	to failure
		One Arm Dumbell Row	3	12-15


Day 3	Cardio	30 minutes	Increased Intensity
Cardio 1st. Then lower followed immediately by upper ab workout. Repeat circuit to complete 3 sets			Sets	Reps
	*Superset Abs
	Upper Abs	Bicycle Twist	3	to failure
	Lower Abs	Seated Leg Extensions	3	to failure


Day 4	REST


Day 5			Sets	Reps
Do overhead ext. first, then alternating curls, then lunges. Then EZ bar curl then then bench dips	Biceps	EZ Bar Curl	3	to failure
		Alternating Curls	3	12-15
	Triceps	Overhead Extensions	3	12-15
		Kickbacks	3	to failure
	Legs	Standing Lunges	3	to failure

Day 6	Cardio	30 minutes	Increased Intensity
Cardio 1st. Then 1 rep of lower, 1 rep of Obliques, then 1 rep of Upper abs. Rest the repeat circuit 2x			Sets	Reps
	*Superset Abs
	Upper Abs	Bicycle Twist	3	to failure
	Lower Abs	Seated Leg Extensions	3	to failure
	Obliques	Oblique Crunch	3	to failure

Day 7			Sets	Reps
First dumbbell bench press, then lateral raises, then dumbell flyes, bent over lateral raises	Chest	Bench Press (Barbell)	3	to failure
		Dumbell Bench Flyes	3	15-20
	Shoulders	Front Raise	3	15-20
		Lateral Raises	3	15-20
		Bent Over Lateral Raises	3	15-20


REPEAT A SECOND WEEK

If you are following along I hope you are seeing some results. I definitely see more definition in arms, shoulders, abs and calves!

Looking forward to my 20 miler run in Virginia on Saturday. This will be my last really long run and will see it as a celebration. My fourth 20 miler this cycle so will remind myself of that as I run :)

I am also celebrating my son's 2nd birthday on Thursday...time has surely flown by and I look forward to drowning him in even more kisses than normal on Thursday. What are you celebrating this week?

Here's to BQ'ing in 2015,

Yvonne

Week 30 - 5 Weeks to M Day!

2015-09-23T11:34:00.002-04:00

It's week 30! I am getting excited and I am really looking forward to this marathon. I am feeling really good and I am appreciating all the lessons that running is teaching me, patience being the top one and learning to seek peace in uncomfortable situations.

These lessons are helping me navigate my life outside of running and I am becoming a better person. My gym sessions are becoming therapeutic and my stress is even more manageable. The gifts of just becoming more active are amazing and I am a more happier person.

Last week's wrap-up:

Wednesday's 5 miler

Thursday's 50 minute tempo run

I love this piece of equipment. I used this to do back rows - I was suppose to do back extensions yet this equipment was calling my name, great for the back and alleviates back flap hanging over bra! :)

So last weekend was jammed backed with pre celebrating my 5th year anniversary and my dearest friend visiting from New York. So what did not get done was any workouts from Friday to Sunday....I know....So Monday I ended up doing Saturday's 10 mile pace workout on the treadmill.

3.78 + 6.25 = 10 MILES!

8 x hills workout will be done by tonight, Wednesday as I missed doing my hills on Friday. There was no outside running last week which is attributed to me not wanting to leave my bed in the mornings...with the cooler mornings which I love seem along with the pitch darkness; waking up early was hard for me last week. Hopefully I have that out of my system and will be up with the birds this week.

Week 30 workout is below with my edits and DIVA HALF MARATHON is this Saturday!!!!!!

Week 30 looks like this:

Monday 9.21 ~~5 Miles~~ Made up 10 mile pace run

Tuesday 9.22 ~~8X800~~ Will do Friday - worked all day and night ahhhh

Wednesday 9.23 5 Miles and 8x Hills - "Double Duty Day"

Thursday 9.24 5 Mile Pace

Friday 9.25 ~~REST~~ 8x800 No rest for the weary!

Saturday 9.26 DIVA HALF MARATHON

Sunday 9.27 6 Miles

Its the second week for the weight training routine I posted on my last blog. Looking forward to my chest and shoulder workouts which I missed last week. I am happy with the abs, back, arms and legs workouts so far.

Looking forward to the DIVA Half Marathon this Saturday in Leesburg, Virginia! Along with celebrating my official 5th Year Wedding Anniversary on Friday. I will enjoy the expo (will be looking for cool running stuff to use on M-Day as running vendors clamor for my attention) and pick up my race number - 522! I will be in the first wave and goal is to start steady and end fast and strong!

I am going to get serious with my playlist now and will spend a lot of time strategically placing my songs in order to my marathon ride! Do you use music to motivate yourself in anyway? I like to start in middle, nothing to fast or to slow, then in the middle of my run have more mellow music to keep me study. Toward the end when I need to pick things up and finish strong is when Jay Z and Eminem come out...yes I like Eminen!

Here's to BQ'ing in 2015,

Yvonne

Wknd Wrap Up - Finally on a Track and Week 29 - 6 weeks to go!

2015-09-15T17:38:00.003-04:00

Finally found a track. Happy that I found it (high school about a mile from my house) yet sad that I did not find it sooner! Procrastination does not pay. I had a great workout and completed 6 800 meter (2 times around the track) repeats with these times 3:52, 3:51, 3:51, 3:52, 3:51, 3:48. Excited that my last lap was my fast at 3 minutes and 48 seconds.

5 miles done on Wednesday

I missed my 45 tempo run...this hurt to miss as you know how much I LOVE tempo runs yet body just could not..so Thursday was a REST day.

I made up the 4 miles missed on Monday on Friday and my body felt better.

Saturday was a 6 mile pace run which I did at a tiny bit over 8 min/mile on treadmill, my fastest 6 miler yet.

My long run of 12 miles was done today as Sunday I the did my track workout. I used the Nike+ app on my phone as my watch fell apart again, still working yet bands separated from watch - going to MacGyver it again and hoping I can find a permanent fix to keeping it together. The Nike+ app was great but with my phone also playing my music, my battery will die within 2 hours so this setup would not be great for marathon.

12 miles this morning as I wanted to get that long run in and the weather was perfect. Getting out at 5:30am this morning was interesting as it was pitch dark, Fall is coming in with a vengeance this year. Spent the first 2 miles with my flashlight app on as well to see the road.

12 miles started of slow, did the hilly Matthew Henson trail at beginning then the neutral trail after mile 6. I was dragging though and finished at a 10:26 min/mile pace in 2 hours and 6 mins.

New workout routine for this week and next. Leg Raises felt better yesterday and love doing bicycle twist. Follow along and join the fun :)


PICKING IT UP		Increase sets

Day 1	Cardio	30 minutes	Increased Intensity*
Start cardio then lower abs, then obliques, then upper abs (30 sec rest between sets)			Sets	Reps
	Upper Abs	Bicycle Twist	3	20-25
	Lower Abs	Leg Raises	3	20-25
	Obliques	Oblique Crunch	3	20-25

Day 2			Sets	Reps
Start with squats, then a back workout, and continue alternating	Legs	Squats	3	15-20
		Leg Ext.	3	15-20
		Hamstring Curl	3	15-20
	Back	Back Extentions	3	15-20
		Front Pulldown	3	15-20


Day 3	Cardio	30 minutes
Start cardio then lower abs, then obliques, then upper abs (30 sec rest between sets)			Sets	Reps
	Upper Abs	Bicycle Twist	3	20-25
	Lower Abs	Leg Raises	3	20-25
	Oblique	Oblique Crunch	3	20-25


Day 4	REST


Day 5			Sets	Reps
Do overhead ext. first, then alternating curls, then lunges. Then EZ bar curl then then bench dips	Biceps	EZ Bar Curl	3	15-20
		Alternating Curls	3	15-20
	Triceps	Overhead Extensions	3	15-20
		Kickbacks	3	15-20
	Legs	Standing Lunges	3	15-20

Day 6	Cardio	30 minutes	Increased Intensity
Start cardio then lower abs, then obliques, then upper abs (30 sec rest between sets)			Sets	Reps
	Upper Abs	Bicycle Twist	3	20-25
	Lower Abs	Leg Raises	3	20-25
	Oblique	Oblique Crunch	3	20-25


Day 7			Sets	Reps
First dumbbell bench press, then lateral raises, then dumbell flyes, bent over lateral raises	Chest	Bench Press (Dumbbells)	3	15-20
		Dumbell Bench Flyes	3	15-20

	Shoulders	Lateral Raises	3	15-20
		Bent Over Lateral Raises	3	15-20





REPEAT A SECOND WEEK

Week 29 looks like this

Monday 9.14 4 miles (36:44 a bit over 9 min/mile)

Tuesday 9.15 7xHills (doing this workout on Friday as I will rest Sunday)

Wednesday 9.16 5 miles

Thursday 9.17 50 Tempo (5.75 miles goal) 5.75

Friday 9.18 Rest (doing 8xHills as miscalculated last time and owe myself a hill)

(2.5 miles)

Saturday 9.19 10 mile pace

Sunday 9.20 ~~20 miles~~ (Resting this Sunday)

______________________________________________

Total 27.25

Next weekend is the DIVA HALF MARTHON, that its partly why I am not sweating a long run this weekend. My last 20 miler will be the race on October 3. I will also be celebrating in advance my 5th Wedding Anniversary this weekend with a ceremony and dinner with family and friends this Saturday so on Sunday running will be the last thing on my mind. My actually anniversary date is the 25th so will spend time at DIVA Expo getting my race number and then time with my best friend :)

Are you celebrating anything exciting soon?

Here's to BQ'ing in 2015,

Yvonne

Recap and Week 28 - 7 Weeks to M-Day

2015-09-08T22:55:00.000-04:00

Labor day weekend was great and on Monday I kicked of the day with my fourth 20 mile run of my training cycle!

On Sunday I woke up thinking "it's a holiday tomorrow", and I can sleep in and head to church instead of rushing my long run and thinking about getting ready for church the whole time.. ok just being completely lazy.

My handsome church date!

I ended up finishing the 20 miles a bit under 3 hours and 30 minutes at a 10:14 min/mile pace. I started off pretty slow as I did my hilly trail first and picked up speed closer to the end of the run. Yet I know this is not my optimal pace but happy to just get the 20 miles under my belt.

Though I have 2 more 20 milers scheduled I will just be doing 1 more on October 3rd. This will actually be a race in Spotsylvania, VA, The 13th Annual Stonewall Jackson Ambulance Run.

This will be a great opportunity to race 20 miles and the best indications of my pace as I have trouble motivating myself to run at pace on my long runs in fear I will burn out and not finish. I need to trust my body and accept the speed I know I have and the ability to make it to the end....no holding back!

On Saturday I had to go into work early so I ended up doing my 10 mile pace run on the treadmill....I know I said I also wouldn't to this yet desperate times called for this measure as I knew I would not get it done if I went home. I got to the gym about an hour and half before closing and could not get to 10 miles, I ended up doing 8.42 miles at about a 9:30 min/mile pace. No luck in finding a treadmill that goes on after 60 mins so had to restart treadmill to get more mileage.

Wednesday 5 miler done on treadmill

Week 28 looks like this:
9.7. Monday
9.8 Tuesday          6x800 (4miles)
9.9 Wednesday    5 miles
9.10 Thursday      45 minute tempo (5miles)
9.11 Friday           4 miles (Monday's.
                                  skipped workout)
9.12 Saturday       6 mile pace
9.13. Sunday        12 miles
________________________________________
TOTAL                    36 miles

So 7 weeks until Marathon Sunday. Looking forward to the Pasta Dinner night bode and the expo where I will pick up race number. With Diva Half Marathon and the Stonewall Jackson 20 miler I have lots to do before then. Sticking to calories counts an starting my weight training program this week as was not able to start last week. Ab workouts of leg raises and sit ups killed me as my go to crunches seemed way easier and doing a full sit up made me sweat!

If your following along hopefully day 1 do d not shock your abs. Looking forward to completing this week as planned!

Here's to BQ'ING in 2015
Yvonne

Ahhh - September! Recap and Week 27

2015-09-02T15:16:00.000-04:00

Last week was a long week and this week is panning out the same way yet with training these past weeks and doing everything else - I have learned to persevere through the tough stuff and enjoy the easy stuff.

Last week Tuesday I did not do hill training as was not feeling that I would have a strong showing so instead I did 4 miles on treadmill.

I did Wednesday's tempo run outside and did 4.5 miles in 45 minutes, goal was 5 miles yet still working on hitting my marathon pace. I don't have a watch pic for this workout as I erased before taking the pic.

So when I got out for hill training feeling energized I had it in my head that I was only suppose to do 5 hills...I was actually suppose to do 6 hills so oops on my part. Next hill training I will do an extra hill to make this up.

I started with a mile warm up

and below are my times for each hill.

First hill 2:17

Second hill 2:14

Third hill 2:08

Fourth hill 2:07

Fithian hill 2:09

Would really like more hills under 2:10 so will continue to WORK!

So the rest of the week pretty much sputtered along unfortunately. I know this is not the time to be sputtering. On Saturday I did not do my 9 mile pace run. I had to work and the gravity of the week took its toll. On Sunday I got up for my 19 miler yet at mile 6 my watch zonked out on me and said I just finished 11 miles at a 6 min/mile pace!!!! I was feeling good during the run yet not that good.

Not sure what happened with my watch yet seeing that I would not have the correct stats on my watch for the rest of the run just knocked the wind out of me and 13 more miles seemed depressing! So I called it day and headed to church for inspiration and I am now ready to tackle my fourth 20 miler this Sunday.

I decided that I will just move along with week 27 as scheduled and not look back. What is done is done and I going to have to fight for consistency as crunch time is now in effect!!!! ITS SEPTEMBER :)

Week 27 looks like this:

8.30 Monday. 4 miles

9.1 Tuesday. 45 minute tempo (4.5)

9.2 Wednesday 5 miles

9.3 Thursday 4 mile pace (goal is 8 min/mile at 32 minutes!)

9.4 Friday Rest

9.5 Saturday 10 miles

9.6 Sunday 20 miles

_____________________________________________________________________

Total 47.5

Monday's 4 miler

Tuesday I got out in the morning for my 45 minute tempo run but unfortunately my watch decided to fall out of my pouch (the wrist band broke a couple of week's ago and I have yet to fix so I have been carrying it around my running pouch) while I was running and I did not realize. When I went to look at it to see how I was doing on time and pace I realized it dropped. I spent the next 20 minutes jogging back and forth on my trail looking for it and asking those passing by if the saw it. Luckily someone picked it up, saw me and gave it to me! My lucky day. Yet I lost all track of the run and was just happy to have my watch.

So for the past couple of weeks I have been strength training without a routine and doing alignment exercises. I will be following the below strength program workout from now until M day with increasing intensity variations. I am hoping to shed 10 pounds getting me between 128 and 132 pounds (I am barely under 140 by the skin of my teeth - so this is going to take extreme discipline - proper fueling and muscle building). I am also going to lower, not eliminate my wheat intake of bread and pasta and take in more carb loaded vegetables such as sweet potatoes, beans, squash and peas.

This is a workout that I followed years ago that never let me down. I followed this when I weight trained more than I ran. It was extremely effective in building muscle. So I will follow the below for the next two weeks and then have a harder variation after that. The last two weeks before marathon will be the hardest variation yet it should be getting hard as I get stronger. Feel free to follow along !

Looking forward to getting this week under my belt. Diva Half Marathon is coming up in 3 weeks and so is my 5th Wedding Anniversary! What better way is there to celebrate but with a RACE! Only poignant as my Husband had been my biggest supporter and without him and GOD above I would not be able to achieve what I have so far and do what I love so much. So looking forward to celebrating and PR'ing. If you do follow the schedule below let me know how you are doing!

Here's to BQ'ing in 2015,

Yvonne


Day 1	Cardio	30 minutes	Increased Intensity
Start cardio then lower abs, then obliques, then upper abs (30 sec rest between sets)			Sets	Reps
	Upper Abs	Situps	3	20-25
	Lower Abs	Leg Raises	3	20-25
	Obliques	Side Jackknife	3	20-25

Day 2			Sets	Reps
Alternate leg workout then back workout	Legs	Leg Ext.	2	15-20
		Leg Curl	2	15-20
		Squats	2	15-20
	Back	Dumbell Row	2	15-20
		Front Pulldown	2	15-20


Day 3	Cardio	30 minutes
Start cardio then lower abs, then obliques, then upper abs (30 sec rest between sets)			Sets	Reps
	Upper Abs	Situps	2	20-25
	Lower Abs	Leg Raises	2	20-25
	Obliques	Side Jackknife	2	20-25


Day 4	REST


Day 5			Sets	Reps
Do the EZ bar curl first, the tricep overheads. Do 3 sets of lunges then finish up with Bis then Tris	Biceps	EZ Bar Curl	2	15-20
		Alternating Curls	2	15-20
	Triceps	Overhead Extentsions	2	15-20
		Kickbacks	2	15-20
	Legs	Standing Lunges	3	15-20

Day 6	Cardio	30 minutes	Increased Intensity
Start cardio then lower abs, then obliques, then upper abs (30 sec rest between sets)			Sets	Reps
	Upper Abs	Situps	2	20-25
	Lower Abs	Leg Raises	2	20-25
	Obliques	Side Jackknife	2	20-25


Day 7	Cardio	15 minutes	Sets	Reps
First dumbell bench press, then shoulder press, then chest, then other 2 shoulder workouts	Chest	Bench Press (Dumbells)	2	15-20
		Peck Deck Flye	2	15-20
	Shoulders	Shoulder Press	3	15-20







REPEAT A SECOND WEEK

Week 25 Recap and Hello Week 26! The Count Down Begins

2015-08-24T18:04:00.001-04:00

8 MORE WEEKS TO MARATHON SUNDAY....ahhhhhhh. OK, now that I have that out of my system week 25 was lousy. I was sick after trip from NYC, my fingers from the fall were hurting and swollen and I have a slight fever.

Looking on the bright side of things, I rather have all this happen now rather than 8 weeks from now!

So workouts Monday through Wednesday did not happen as I was getting over fever/cold thing. I felt better on Thursday and was able to do 5 miles on treadmill.

Friday and Saturday I rested. I was just winded from the week. On the bright side, I did enjoy the afternoon with hubby and Enzo and walked for about 4 miles to and from park. I felt a lot better and now fever and cold are gone!

On Suday I was ready to get on road and completed the 12 miles on schedule. Was hoping to do more like a 9 min/mile yet this was my first outdoor run since 20 miler and took a lot longer to warm up.

Week 26 looks like this:

8.24. Monday. 3 Miles

8.25. Tuesday. 6 x Hills about 3 Miles

8.26. Wednesday 4 Miles

8.27. Thursday. 45 Tempo 5 miles

8.28. Friday. Rest

8.29. Saturday. 9 Mile Pace

8.30. Sunday. 19 Miles

______________________________________

Total. 43 Miles

Woke up today, Monday and wanted to take advantage of the amazing cool morning so decided to do 6 miles (missed from Saturday) on my hilly trail. Early morning runs are still getting the best of me pace wise and I need to do a better job of warming up before running. My pace was really off and I took about 2 walking breaks. My head was really not on the run as well and mentally I was not focusing on the run yet on other things.

This reminded me how emotions play such a huge role on performance. I have to also start getting mentally prepared for M-day! This is the time in training where doubts and fears creep in and are such a hindrance to training performance. Have to remind myself I have worked hard and that I really want this!

I Got a great shot this morning of the sunrise which set my day of and made me feel so much better.

Feeling a lot better physically I went to gym during my break and did a workout...I know I still need to put up what I am doing and get back to my weights. I ended up doing the 3 miles for today's workout (so did two running workouts today) and did squats, leg and arm raises, and back rows along with foam rolling my IT band and hips, and leg stretches.Will get this schedule organized tonight.

How do you get through a sick period, do you take time to recovery, push through, does it depend on what type of sickness? I just try and listen to my body and get rest. I realize when I do this I recover faster and get back to the task at hand sooner!

Here's to BQ'ing in 2015,

Yvonne

Week 24 Recap and Week 25 - 67 Days to M Day!

2015-08-18T15:37:00.001-04:00

Let's start with last Sunday!!! Second long training run in NYC Central Park. It's always fun running in Central Park and you know how much I love it. I ended up running with the 9:00min/mile pace group. I flirted with the idea of running witht the 8:30min/mile group yet the morning was extremely hot and muggy even at 7:00am in the morning. I did not want to chance going out to fast and from my experience last time you end up going a couple of seconds faster as everyone in the pack is pumped up and ready to run at the start. Your pace starts to even out around the second loop ( miles 6 to 7) so I figured that I could always speed up ahead if I wanted to yet it would be harder for me slow down a little bit and maintain a slower pace, I usually end up slowing down a lot if I go out to fast.

I ended up with a 9:14 min/mile pace. I did slow down on my last loop and lost the group yet I was not that far behind. I am happy with this time (though a whole minute slowr than my goal race pace time) yet still have alot of speed work to do if I am going to Boston Qualify. Goal now is to really hit my pace goals or getting extremely close them - goal is between 8:00 and 8:15 min/mile for Marathon.

Last Monday's 3 miler I finished in 25:37 - about a 8:15 min/mile.

Last Tuesday's 40 minute tempo run - I know...on treadmill, could not get outside last week

:( yet did my highest mileage of 4.5 in 40 minutes :)

Last Wednesday's 4 mile run, 8:11 min/mil! More like it :)

Last Thursday's 3 mile pace run- 8:19 min/mile

Saturday I went out for my 8 mile pace run. At the half way point, around 4 miles I tripped and fell. I usually have about 2 bad falls during a training cycle....just plain weird. This was a bad one as I sprained my fingers on my right hand. Luckily I fell in front of a really nice house and even luckier for me the residents happened to be home! They saw me laying flat face down on their lawn...yeahhh that bad....they were kind enough to give me a bag of ice for my hand.

I ofcourse paused my watch during this and assessed the damage! I was happy that it was not my ANKLE, TOE OR FOOT! So that meant I could run back home. I ran back home because my saying is "A Runner is Goin' to Run"! I finished 8 miles yet definitely no where near goal pace.

My fingers are still a bit swollen yet I will live...and run.

So Week 25 I am supposed to do a half marathon this Sunday. I will actually be doing my half marathon on September 26th! So what I am doing is switching out the weeks to match the half marathon week's workout that week in Septmeber.

So my Week 25 looks like this:

Monday 8.17 5 miles

Tuesday 8.18 45 minute tempo (4.75 miles)

Wednesday 8.19 5 miles

Thursday 8.20 5 mile pace

Friday 8.21 Rest

Saturday 8.22 6 mile run

Sunday 8.23 12 miles

_________________________________

Total: 37.75

Weather seems to be getting cooler....smelling fall in the air which makes fall training so nice! This is great motiviation for me to get out in the mornings and enjoy it :) M day is 67 days away....ahhh don't want to start counting down yet excited to start counting down!!!!! What are you counting down to???

Here's to BQ'ing in 2015,

Yvonne

Weekend Recap and Week 24

2015-08-11T08:01:00.001-04:00

The weekend weather held up again for me and I was able to complete both runs.

On Saturday I did a 8 mile pace run. I am still working on running on pace and will bump up my speed significantly on outdoors runs. For me that means simply running outdoors more. I am still relying on treadmill so will need to just take the run outside more often. I completed this run at a 9:12 pace. My goal pace 8:00 min/mile for marathon.

Sunday's long run was tough. I started out slow and ended slow. I was just tired yet determined to get it done. I believe that the long run after a full week on training is really to strengthen your GRIT for the moments in the marathon that are just done...tired...sore...in my case maybe a bit sleepy...yet you keep pushing! About a mile in I really just wanted to turn back around and run to my bed. Yet I remembered I had a beach date with my hubby and son and it would be more rewarding for me to finish this. So 16 miles done at 10:37 min/mile and GRIT strengthened by 200%

We made it to the beach and had a great time..

I also felt really good too.

Week 24 looks like this -

8.10. Monday 3 miles

8.11. Tuesday 40 min tempo (4.25 miles)

8.12. Wednesday 4 miles

8.13. Thursday 3 mile pace

8.14. Friday 8 mile pace

8.15. Saturday REST

8.16. Sunday 20 miles

Total. 42.25 miles

Withe the 2nd 20 miler in NYC this weekend I will do Saturday's 8 mile pace run on Friday and rest on Saturday. Ofcourse also instead of doing 17 miles on Sunday I will do the 20 miles.

Working on my playlist and currently have about 30 songs. Looking forward to testing the list out this weekend. What's on your current Playlist now that get you motivated and builds up that GRIT?

Here to BQ'Ing in 2015,

Yvonne

Almost End of Week Wrap-Up

2015-08-07T11:51:00.000-04:00

It's FREEEDDDAAAYYY, ok Friday and I am going to rest.....from running. Will hit gym for some core work and stretching!

Monday's 3 miler on treadmill felt good. I completed in 24:36 so a bit over an 8 min/mile pace. Still working towards a 7:50min/mile pace 3 miler at about 23 minutes.

Tuesday's hill work was just okay. I did it in the morning and I am planning on doing all speed work (hills, track and tempo runs) in the mornings. I have not done hills in a quite some time so definitely had to shakeout the cobwebs. I started with a 1 mile warm up and then hit the hill for five repeats. I started out conservatively as always to have enough steam at end. My last hill was my fastest so happy about that and I completed at 2:12 at 7:54 min/mile. I know I can do so much better than this on these hill repeats so next hill routine I am going to release as much energy as possible. Its getting closer to crunch time and now its time to really turn things up, I just have to get into the mindset that my I am ready now to do BIG things :)

Wednesday's 4 miler was done on treadmill, slight slow down in the middle of run as I cramped up for a bit ye was able to stretch it out, continue and finish.

40 minute tempo run was awesome as weather was amazing in the morning. Unfortunately, I though I pressed button on my garmin watch yet when I look down and the point when I thought I was half way done with run and feeling amazing and wanting to see where my pace was.....the current time was just looking back at me....I never started the clock!!!!! Ahhhhh, well I believe I did a great 40 minute tempo run, going fastest in the middle of the run and feeling really good at end. Here are some selfies to prove it! :)

My winding trail

Real women sweat!!!!

I will put up my weight training workout on Monday and will be weighing in on Wednesday with measurements. I have been good with calorie counting the past 2 weeks and hoping I moved the needle!

I am feeling ready for my weekend workouts of 8 mile pace run and 16 miler and I will be heading to bed early to really put up an amazing effort on both these runs! Looking forward to weekend wrap up and week 24!

What's on the agenda this weekend for you? Besides running I am spending some time with my niece and my really good girlfriends who are in town. Husband, Enzo and I hope to hit beach as my reward after my 16 miler on Sunday so lots to look forward to. Enjoy!

Here's to BQ'ing in 2015,
Yvonne

Week in Review and Week 23!

2015-08-03T18:34:00.001-04:00

Going to start with the weekend because the weather was absolutely gorgeous. I got out both weekend mornings for my workouts and glad I did.

Saturday I was a bit stiff for my 7 miler and felt a bit groggy. Though I lossened up at the end it was a slow run for me at a 9:12 min/mile pace finishing at a bit over an hour. I was hoping to do a 9 min/mile or under yet overall a good run.

Sunday's weather blow Saturday's out the water as though sunny it was cool as well. Perfect set up for a brisk 10 miles. My goal was a 9:30 min/mile pace yet ended up doing in 9:43 min/mile and coming in at 1:37. I need to work on the back to back runs and maintain my pace.

Friday I did rest and went to bed at 10:00pm to really help keep my goal of fulfilling my weekend runs. I have actually been getting to be lately by 10pm and this is definitely helping alot.

Thursday I did the 35 minute tempo run outside. I was dragging on this one as it was my hilly trail yet my first outdoor run since the 20 miler. My hilly trail gets really jealous when I run other trails so when I run on it and haven't been on it for a while it makes it hard for me. Yet the trail starts warming up after I do a couple of runs on it! :)

I know I am officially going loony when I give my trails personalities yet it keeps me going! I normally would have been at 4 miles by this time yet I am use to doing tempo runs on treadmill and have to start doing them on the road...it's totally different.

Wednesday's 3 miler was done on treadmill along with some weight training at gym. I am working on a new weight trainung schedule and should have it up mid week.

Tuesday 5x800 was done on treadmill. Ideally I want to start doing these speed drills on a track and will see if I can get on one.

Usually schools have them and it would be great to do speed drills on track. Speed drills on this schedule are on Tuesdays and the DC road runners has a speed workout on a track on Tuesdays so need to look at my schedule and see if I can manage this yet ideally I would like to be able to run to a nearby school and use the track in the morning. I know it will help my running pace to get on a track.

I did these 800 meters (.50 miles) between a 8 and 7:30 min/pace.

Monday's 3 miler on treadmill

Week 23 looks like this:

Monday 8.3. 3 Miles

Tuesday 8.4. 5x Hills (about 3 miles)

Wednesday 8.5. 4Miles

Thursday 8.6. 40 Minute Tempo (4.5 mile goal)

Friday 8.7. Rest

Saturday 8.8. 8 Mile Pace

Sunday 8.9. 16 Miles

Total. 38.5 Miles

Next half marathon will be in September. It's the Diva Half Marathon in Virginia. It's an all women field and I am am so excited for it. I am planning on PRing this race and that means getting my best personal record time. This race is jam packed with support as it benefits Breast Cancer. I get to run in a pink tutu...luckily my sneakers already match the theme and get a pink boa and a tiara as I get to finish line. My finisher medal is also in the shape of tiara which will be handed to me by shirtless hopefully good looking men....it all for a good cause ;) this will be the girliest race ever and I can't wait!

In 2012 when I was training for the NYC marathon I was in I believe the best shape and I did the Brooklyn Half Marathon finishing at 1:42. That was my best half marathon time. By September I plan on being in better shape than I was then, so goal is 1:40 or under at 8 min/mile! I know...I look forward to seeing that too!

Here's to BQ'ING in 2015,

Yvonne

Week 20 Wrap Up and Week 21 Workout - NYC 20 MILER!!!!

2015-07-22T14:25:00.001-04:00

Week 20 wrapped up with a 7 mile and 14 mile long runs! Saturday's 7 miler was tough as I had not run on the road since the Xterra 15k weekend before. I was slow and legs felt like lead yet I was happy to get it done in at about a 10:00 min/mile. Sunday heat wave was intense and doing 14 miles was going to be excruciating...I have to start really paying attention at the weather and accept that Sunday's are not a "sleep in" day anx i have to get put before the sun and run! Though I said I was not going to make up runs I ended up doing my 14 mile long run today - Wednesday and the weather this morning was AWESOME! I got out at about 5:30am and finished at 7:45 completing the 14 miles at a 9:51 min/mile; happy to be under 10:00min/mile.

Last week's workout were all treadmill runs:

Tuesdays 35 Minute tempo at 4 miles. Goal is to get faster and do more miles in 35 minutes.
So this week shooting to do 4.25 in 35 minutes.

Wednesday 3 miles

Thursday 3 mile for pace - goal was a 7.50 min/mile at 22.5 minutes. Finished in 24.19 at 8.06 min/mile. Still shooting for under 8 min/mile so working on that today.

Week 20 looks like this:

7/20 Monday 3miles - did outdoors - blah run on not the best. Did not tackle the hills well.

7/21 Tuesday ~~5 X 800~~ 3X800 (2.3 miles)

7/22     Wednesday         3 miles
7/23     Thursday              ~~35 minute tempo~~ 10 miles
7/24     Friday                 Rest
7/25     Saturday             ~~7 Miles~~ 20 Miles (Training run in NYC)
7/26     Sunday               ~~10 Miles~~ 35 minute Tempo (est. 4 miles)
_________________________________________________________
Total                               42 miles

So a lot of changes above I know yet looks worse than it is. Yesterday I signed up at new gym which ate into a lot of my break time ... I know I said I would do runs in the morning....still working on that. So I only had so much time and could only get in 3 of the 5X800 meter drills in. Tomorrow I plan on doing 10 miles as on Sunday I know I would not want to or be able to do 10 miles as will most likely head back to MD from NYC - so a 35 minute tempo run would be a great post recovery run from the 20 miler.

Got new sneakers coming in the mail as the Brooks were not bad yet they were not awesome. I will be going back to ASICS and trying out the GT 1000 3 for the next training cycle.

The GT 1000 4 though are the ones I will be wearing for Marathon Day. I tried those on at the store and they are incredible. I am taking the 1000 3 now as they cost me 60 bucks and the 1000 4's are 100.00 - hopefully the price will go down by September when I plan on buying!

How long before your race do you purchase new sneakers? What brand are you?...I started out as ASICS girl,then Brooks, dabbled with Saucony I think one year and now ASICS...I am okay with not being loyal, I just need my feet to be happy :)

Here's to BQ'ing in 2015,
Yvonne

Wnd Wrap Up,Week 19 and Game Plan for Advanced 2 Training

2015-07-14T17:25:00.001-04:00

Celebrated the end of Advanced 1 Training Program with the Xterra 15 K Rosaryville Trail race on Sunday. Did not realize this race is a part of a series of races for the Adventure Geek Group which specializes in hosting unpaved trail runs. This was the first run that I have done where the entire run was on trail and you are pretty much single filing it the whole way as the trail is that narrow. So in order for me to pass a runner I had to wait until there was a wide enough clearing and run really fast to get in front of them. It was pretty muddy on the trail and I fell twice!!! Yet I recovered and managed to get to the finish line.

I ended up in second place for my age division (35-39) so that was amazing - check it out at link below!

http://adventuregeekproductionsresults.weebly.com/xr-ag-15k-15.html

The field was 92 runners and I finished in 1:40:35 at 10:48 min/mile pace! My goal time of 1:15 was shot when I realized the terrain of the course - rolling hills and valleys, rocks and mud puddles and crazy curves - race route in pink!

. The best parts where when I had to pass a stream - yes a stream - and go over a log....though I felt like I was on Survivor, the run was a lot of fun! I guess with such a crazy trail it hard to really say how many miles it is yet my garmin recorded 8.80 miles...though I really wanted my half mile (.50) to make 9.3 miles (offically 15K) I was happy to be done!

On Saturday I did 2 miles. I ended up not doing the tempo run that I wanted to make up and decided to call in my "make ups" and start fresh with Advanced 2 Schedule.

Monday through Thursday of last week I pretty much did the 3miles, 2 miles, and 4x400 called for in schedule - though I took treadmill picks I went eraser happy on my phone and accidentally erased last week treadmill pics along with the bazillion other treadmill pics I had on it...sooo...yeah!

WELCOME TO ADVANCED 2 TRAINING SCHEDULE - I am staring at week 5 on the scheudle as I only have 14 Sundays until MARATHON SUNDAY!!!!

As to not make it confusing I will continue to count on when naming week so this week is Week19 from when I started my training on March 9! So Week 19 looks like this -

7.13 Monday 3 miles

7.14 Tuesday 35 tempo (about 4 miles)

7.15 Wednesday 3 miles

7.16 Thursday 3 mile pace (goal pace is 7:50 or 22.5 minuets)

7.17 Friday Rest

7.18 Saturday 7 miles

7.19 Sunday 14 miles

Total 34 miles

With the crazy Xterra run on Sunday (falling twice and also sort of twisting my right ankle on a rock..forgot about that) I decided not to run yesterday - Monday already missing a 3 mile scheduled run - I am okay with that. I will not be making up missed runs and plan to do exactly what is on the schedule. My goal is to not miss a run yet I will rest as to let my body heal and avoid injury.

Need to get my Marathon Play List started! Top 5 so far on my list are Sia - Elastic Heart, Rachel Platten - Fight Song, Shaggy - I Need Your Love, OMI - Cheeleader and Fifth Harmony - Worth It.

What songs are getting you going right now? Mines change monthly :)

What I have learned and How I have Changed

2015-07-09T10:17:00.000-04:00

So 18 weeks ago I started my training for the Marine Corp. Marathon! My goal is to get a qualifying time for the opportunity to run the Boston Marathon. I have done the New York Marathon twice with finishing times respectively at 4:19 and 4:30 and the Santa Rosa Marathon in California with finishing time of 4:00.

I need to get a time of 3:30 or under to qualify for the Boston Marathon and this journey is all about getting this time. Using Hal Higdon's Marathon Training schedule I hope to qualify this year.

18 weeks ago I started on Advanced Marathon Training Program 1 at a average pace of around a 10:30 min/mile and I would say now I am about an average pace of a 9:30 min/mile. I need to get to about a 8:00 min/mile average pace to have a shot of achieving a qualifying time.

I started my journey this year weighing about 150 pounds and I am now 142 pounds. My goal is between 125-130. My measurements to start were 34 inches under bust, I am now at 30, 34 waist, I am now 31 1/2, 40 hips, I am now 38 1/2 inches, 25 thighs, I am now 22 and 12 inches arms, I am now 11 1/2.

I have learned that I like tempo runs the best and do well when I am counting calories. I need to be more consistent with keeping to my running schedule and pushing my pace harder to reach my pace goals.

I have also learned I am at my best when I weight train along with my running schedule and morning runs are bliss when I can get up from my bed! Helping to that point would be to lay out my clothes for my morning runs and make sure all electronics are charged watch, phone and ipod. Also nature's music is becoming a fast hit as I can also decided to run without any electronics and still be okay.

I have learned I am better at everything else when I move and running is an amazing teacher, teaching me that patience. determination, consistency and will- will lead to reward!

Here's to BQ'ING in 2015,

Yvonne

Weekend Wrap-up and Week 18 Finale!

2015-07-07T12:46:00.002-04:00

It is Week 18 and the final week of Advanced Schedule 1 Marathon Training by Hal Higdon. Very excited to finish and looking forward to Advanced Schedule 2 - my official training schedule which will actually end on Marathon Day - October 25th!

It's been three and a half months since I started and will have a "what I have learned and how I have changed" blog for you on Wednesday with weight and measurements....I know I slacked off big time on those; I will be better next schedule. Yet below is a fun pic of me and Enzo on July 4th at the pool. Though rainy we managed to get in the pool for his swim class!

I accomplished Week 17 with 6 miles on Tuesday. I did this outdoors and happy it was a early morning run.

Wednesday I did 4 miles on Treadmill.

My 30 minute tempo run turned out to record as 25 minutes as 5 minutes into my run I hit the stop button on treadmill by mistake (I will inevitably have this happen at least one more time in my training) and had a bus to catch so I had to go...but got more minutes in as I practically ran for my bus.

Friday's rest day was not that great as I worked really late and ended up not going to bed until after midnight. I barely got up for my son's morning swim class and with on and off rain and hoping to see fireworks later that night for the 4th of July my 4 miler sadly slipped away.

Happy to say I got to see fireworks as the rain subsided yet I had to make up the 4 miles by turning my 8 mile Sunday run into a 12 miler. I psyched myself out by running 4 miles and then resetting my Garmin when I began my 8 miles.

Both legs however where slow as lack of sleep over the weekend (also got to bed around midnight after fireworks) took a toll and the heat and humity on Sunday (ran in the afternoon) did not help. Also not the gre at estate idea to combine these run yet really want to get the mileage in...so staying consistent still is something I must get better so doing this or missing a workout are no longer options!

Week 18 looks like this:

7.6 Monday 3 miles

7.7 Tuesday 2 miles

7.8 Wednesday 4x400

7.9 Thursday REST

7.10 Friday TEST

7.11 Saturday 2 miles

7.12 Sunday ~~Marathon~~ 15k Xterra Race!

So Week 18 is suppose to be the taper week we're you reduce mileage substantially and rest as your suppose to run a marathon on Sunday. Well remember I had a couple of make-up workouts to do! Here is the week I make up a 40 minute tempo run and 9 miles I believe. Will check back to see yet will make up the longer run on Thursday and do the temp run on Saturday along with the two miles!

Excited to run the Paul Mitchell Xterra 15k on Sunday here in Maryland. It is 9.3 miles and I am looking forward to having a run under race conditions.

I will start Advanced Schedule 2 next Monday, below's link is a sneak peak of the next 18 weeks!

http://www.halhigdon.com/training/51142/Marathon-Advanced-2-Training-Program

Here's to BQ'ING in 2015,

Yvonne

Weekend Wrap-up and Week 17

2015-06-30T16:59:00.002-04:00

Finished up Week 16 with 4 and 12 miles runs. My goal for last Thrusday's 4 miler was to complete in 32 minutes at 8 min/mile. This felt really good to do and was happy to get to that speed and looking forward to ramping up my speed on runs between 4 and 10 miles between 8 and 9 min/miles.

A bit over 12 miles was done. I underestimated how far I had run and ran over 12 miles; fine since I owe myself some mileage anyway. I was pretty consistent on this run and walked for about a minutes on this run. My hilly trail is becoming more and more comfortable and I am getting faster completing the trail!

Week 17 looks like this -

June 29 Monday 4 Miles

June 30 Tuesday 6 Miles

July 1 Wednesday 4 Miles

July 2 Thursday 30 Tempo

July 3 Friday Rest

July 4 Saturday 4 Miles

July 5 Sunday 8 Miles

___________________________________

Total 26 Miles and 30 Minute Tempo Run

Monday's 4 miler on the treadmill was completed in 39 minutes. My right ankle was feeling a little off so I did not push the pace as I wanted and will ice a bit more. I turned over my right ankle weeks ago when I went on the 20 mile run on the Mt. Vernon Trail and I did not ice it right away. So I plan on incing and stretching it out a lot more so it does not get worse.

Besides that I am feeling really well and started reading Hal's approach to Advanced 2. Feeling excited yet a bit scared as he starts the article with "Welcome to my most difficult program, Marathon Advance 2"! I look forward to the challenge though.

Thinking of doing a 15k (9.3 miles) race in about 2 weeks in Maryland. This will be a race 2 week before my 20 miler so almost half the distance. Hoping to signup soon and will let you more details. How are you challenging yourself lately? Where do you go to look for community events to help you reach your goal?

Here's to BQ'ing in 2015,

Yvonne

B-day Run and Some Weights on Rest Day

2015-06-26T12:58:00.003-04:00

Exciting week as I arrived back to Maryland on Monday from a great weekend trip to NYC and celebrated my Birthday on Tuesday! Monday's 5 miler did not get done....I know.....yet I squeezed it on Thursday and I am ready to get back on track after all the hoopla! With 2 more weeks on Advanced Schedule 1, I am excited to finish strong and get on the way to Advanced Schedule 2.

On Tuesday I went out for an 8 mile run. Since it was my birthday I ran the whole 8 miles with a smile on my face :)

On Wednesday I did 5 miles on the treadmill. I left my phone at home so was unable to take a treadmill pic yet my girlfriend got me the "Milestone Pod" which is a pod you put on your sneaker and it calculates how many miles you run. I am using it as my back up when of course my watch dies or when I leave my phone. It's great for days when you want to know how many miles you ran and your stats yet don't want to where a watch or carry your phone for anything...just run free with the pod on your sneaker. Below is screen shot of how the information from the pod wirelessly syncs to your phone when you get back from your run through the downloaded app. It is pretty informative and great information to have have on your running performance. The only thing is that if you stop for more that 6 seconds, like on this treadmill app I stopped to tie my shoe, it showed I ran 4.89 miles instead of 5 as it accounted for the gap though I ran a bit extra after the 5 miles mark yet there is a variance if you stop during the run.

On Thursday I did 6 x hills in the morning. I started with a one mile warm up and did the first 3 hills with music and the last 3 hills without music. I wanted to get pumped up for the first half and then just concentrate on my form and the hill for the last half. I read on another runner's blog that her coach made her go for her training run without music; coach wanted her to concentrate on her form and tune into her body and emotions. When I run without music every sensation is heightened and the run becomes my music and I listen to my steps, my breathing and my body.

The first 3 hills set where good as I am definitely getting faster I believe on the hills and my goal is always to go faster each time. Yet by hill 4 and 5 I lost a bit steam. Ok so hill 6 is tricky as I usually try and make my last hill the fastest hill and when I completed this hill I looked down and my time showed 2:10! I walked a bit and looked by down and noticed my timer was still going! So i quickly pressed the stopper and ended up recording a time of 2:18 so that last pic should really be 2:10!!!!!

1mile warm up

On Thursday afternoon I did 5 miles. This was after hill and "2-a-day" (2 workout in a day) yet this 5 miler suffered and I suffered as I really just barely muddled through...I was soooo tired.

Today is Freedddaaaayyy ... I mean Friday and I am suppose to rest. I plan on doing workout 1 of my toning routine and cross train for about 15 minutes. Toning routine took a back seat this week unfortunately so today and Saturday will do my routines and then start fresh on Monday.

Looking forward to my weekend run workouts and still searching for a race before my 20 miler in Central Park about a month away now.

Here's to BQ'ing in 2015,

Yvonne

Weekend Wrap Up and Week 16 - B-DAY!

2015-06-21T19:36:00.001-04:00

Week 15 did not pan out as planned yet what it lacked in consistency it made up it in fun! Today's long run turned into a 5.75 miler instead of a12 miler. I was in New York City and thought I would get out to Central Park for 2 loops around the 6 mile acreage yet with Father's Day and my best friend's birthday brunch, time was not on my side and I decided to make it a "fun run" and head to my old running grounds at the Cloisters in Washington Heights. It was awesome being back here and I enjoyed every step.

Well the Saturday curse of no running endured unfortunately and my running before leaving Maryland to NYC did not happen. My goal was to do 10 miles yet with 10 miles done on Friday due to not doing the 10 miles on Tuesday stymied me. Plan is to finish out Weeks 16 through 18 on schedule without make ups and taking my rest days on Fridays to stay consistent on weekend runs.

Tuesday's 5 miler turned into a 3 miler on the treadmill and a toning session as I was short on time and really wanted to weight train. So I had do cut my run short to get the weight training routine done during work break.

Back to square one on getting runs done in the mornings to weight train during my work breaks - still striving.

Wednesday instead of my 10 miler I ended up doing 5 miles.

Too many excuses to say, yet that was bad as Week 15 went downhill as I set myself up to make up that missed 10 mile workout on Friday and the do another 10 miles on Saturday. Note to self....don't do that again.

Thursday's speed workout of 8x400 went well. Yet my phone died and I did not have enough juice to snap a treadmill pic. I averaged between a 8:34 and 8:00 min/mile. Confident that next training cycle I can start at 8:00 min/mile for 800 meter workouts.

Friday I did 10 miles outdoors and happy to say I did not take a walking break! I believe this is my fastest 10 miler yet!

Week 16 looks likes this:

6.22 Monday 5 Miles

6.23 Tuesday 8 Miles (my birthday - yiippee)

6.24 Wednesday 5 Miles

6.24 Thursday 6 x Hills

6.25 Friday REST!!!!!

6.26 Saturday 4 Mile Pace (goal is 8 min/mile at or under 32 mins!)

6.27 Sunday 12 Miles

__________________________________________

Total 34 Miles and 6xhills

How did you or how are you planning on spending your birthday? After I unwrap my 8 mile gift which I will do in the MORNING!!! :) I plan on celebrating with co-workers and then dinner with Herbi and Enzo - the 2 greatest gifts of my life!

Here's to BQ'ing in 2015,

Yvonne

Weekend Wrap-up and Week 15

2015-06-15T23:57:00.002-04:00

I had an amazing weekend of fun and family. The weather was great besides short bursts of rain yet the sunshine outweighed and I am looking forward to living for the weekends this summer.

This past weekend consisted of some running yes and also some pool time with family...extremely refreshing after a run!

on Thursday I did my 45 minute tempo run and on Friday I made up Wednesday's 5 mile run - both where done on the treadmill.

Saturday called for a 6 mile run and Sunday called for a 12 mile run. I again ended not running on Saturday and so the 6 mile run was done today - Monday....the cycle must be broken as when I run on a Friday it's really tough to get that Saturday run in.

Sunday's long run of 12 miles was good though the heat was on at 8:30am when I got out. I looked forward to the shady parts of the run.

week 15 looks like this:

6.15 Monday ~~5 miles~~

6.16 Tuesday ~~10 miles~~ 5 mile

6.17 Wednesday ~~5 miles~~ 10 miles

6.18 Thursday ~~8x800~~ 5 miles

6.19 Friday Rest 8x800

6.20 Saturday 10 mile pace

6.21 Sunday ~~20 miles~~ 12 miles

Total 42 miles and 8x800

With my 20 miler in NYC a month away I will not be doing this Sunday's scheduled 20 miler yet will instead do12 miles on Sunday. Since I did not do Monday's workout I am shifting everything down a day. I just need to get this Saturday's workout in and tough it out to break the cycle...lol.

I am feeling stronger and more confident to really start going faster on my runs. My breathing and strides have improved and my legs are getting stronger. This week and going forward I am going to make efforts to stay consistent on a set pace in preparation for next training schedule where I also will be documenting all pace goal efforts. I am also on the look out for a race! Would like to get a 10k or 10 miler in before my 20 miler in NYC in July.

What makes you feel ready to move on to something more challenging than what you already do?

Here's to BQ'ING in 2015,

Yvonne

3W! Weekend, Week 14 and Wednesday Weigh-IN

2015-06-10T18:54:00.000-04:00

So delayed gym selfie pic I took last week during my toning routine. Did I mention yet how happy I am to be weight training again. Now the fight to stay consistent in this routine begins!

The weekend ended with a 10 mile run on Sunday. Saturday came and went and by the time all activites where done; a 10 mile run was the last thing on my mind. So yes, I had to figure out how I was going to squeeze a 14 mile workout in during the week.

I decided that I would keep Week 14's Monday and Tuesday rountine and swap out Wednesday's routine for the 14 miler and do Wednesday's workout on ....you guessed it....my Friday Rest Day.

So at this point when I can't keep on schedule, Friday's rest day will be my make up day yet I hate doing this and I will continue to strive to keep the schedule....ahhhhhh! I also MAY do the 5 mile run tomorrow in the early morning and then my 45 minute tempo run at the gym - this would be a "2aDay" mission where I do 2 workouts in one day. I will see which one actually pans out.

So this morning's long run started about 5:15am and ended around 7:45am. At about mile 10 I got really tired and took about two walking breaks which lasted about two minutes each. I fueled with one pack of GU and sport beans through the run,and had my water hand container filled with water for hydration.

The first half was done on my hilly trail section and the second on my rolling hills trail section. Overall I was consistent and did not have any issues completing. In my advanced 2 training schedule coming up in a couple of weeks I will start setting goal times for all runs!

So Week 14 looks like this:

6.8 Monday 5 miles

6.9 Tuesday 6 miles

6.10 Wednesday ~~5 miles~~ 14 miles

6.11 Thursday 45 minute tempo

6.12 Friday 5 miles

6.13 Saturday 6 mile run

6.14 Sunday 12 miles

______________________________________

Total 34 miles and 45 minute tempo run (I excluded the 14 miler from Week 13)

On Monday I did 5 miles on the treadmill.

On Tuesday I did 6 miles on treadmill.

So I am super excited to be under 143 pounds and this morning I weigh-in at 142; 4 pounds less than last weigh-in about a month ago. My goal again is between 125 and 130 by marathon day which is 12 to 17 pounds in 4 months. Will update measurements next Wednesday. With consistency I look forward to reaching my goal of losing fat and gaining muscle and most importantly SPEED!

Have you reach any milestones lately? Working on any due in the next couple of months?

Here's to BQ'ing in 2015,
Yvonne

Week 13 & Treadmill Fun

2015-06-05T21:45:00.001-04:00

This is has been a week with a lot of treadmill running as I have failed to get out get this week for early morning runs.

Tuesday's 10 miler was done on the hamster wheel with 6.26 miles done in a hour and the remaining 3.76 done in 36 minutes.

On the treadmill I am able to keep my pace steady and as you can see generate a lot of sweat!

I also did Wednesday's 5 miler on the treadmill and it was also my second day on my new fitness workout schedule.

Favorite exercises so far are the one legged lunges and V-situps. My abs felt really hard core after the V-situps! I also like doing push ups and the bosu ball rollout on workout 2's schedule.

So my 7xHills was also done on treadmill (simulated hill with and incline at 6.0 elevation). Though I missed my beloved hill, leaving work early was not an option and the treadmill was my only choice to get it done.

I did the first two "hills" at a distance of .25 and 6.0 elevation at 7.0 speed which is 8:34 min/mile and the next 2 "hills" at 7.1 speed which is about a 8:17 min/mile. The fifth "hill" I started to fatigue and started at a 7.2 spwed yet dropped it to about a 6.5 speed at end. The last two "hills" I did at 7.4 to 7.5 speed ending of at 8:00 min/mile. My mantra this week was "real girls sweat...alot".

I completely my third workout day and I am loving this schedule. With 12 reps at 2 sets each for about 10 exercises it challenging yet manageable.

Looking forward to getting out on the road this weekend for my long runs. How do you get through hard workouts at gym...muic, mantras - what keep you motivated to push through?

Here's to BQ'ing 2015,

Yvonne

Wednesday Weigh-In, Week 12 and Hello Week 13

2015-06-01T17:38:00.002-04:00

So week 12 definitely took its toll and I needed to dig real deep for energy. I did not complete my 5 miles on Tuesday and ended up resting that day. On Wednesday I did the 5 miles instead of the scheduled 6 miles and on Thursday went to gym to attempt a 6 miler yet my energy was real low and I ended up doing a weight training session which surprisingly wiped me out more than a run would have.

On Friday I did Thursday's speed workout of 7x800 meter with 200 meter (.25) rest period in between averaging between 7.5 to 8 0 speed (8 to 7.47 min/mile).

Surprisingly my weight has not changed since 2 weeks ago yet in the past 2 weeks I have not done much with my diet in terms of reducing calories significantly as I prepared for my 20 mile run last week. Last week was just weird as energy was really low and I plan on focusing a lot more on diet and muscle tone as really long runs are now out of the way for the next couple of weeks and I can concentrate on conditioning.

Arms and chest are same at 12 and 32 inches respectively.

Waist and hips went down about a inch with waist now at 31 from 32 and hips down from 40 to 39.

Uggg, thighs are same....squats, lunges and elipitcal here I come!

With fatigue settling in by the weekend I decided to rest on Saturday and Sunday missing my 6 mile pace and 12 mile scheduled workouts. There is a period after my Advance 1 schedule which I will be taking taking off, about a week before moving on to Advanced 2 schedule that I will make up this mileage. As it stands I have missed now 1. 4 mile run, 2. 40 minute tempo, 3. 6 mile pace and 4. 12 mile run. I will continue with Week 13 as planned and hopefully the remaining weeks in this plan as scheduled :)

Week 13 looks like this -

Monday 6.1 4 miles

Tuesday 6.2 10 miles

Wednesday 6.3 5 miles

Thursday 6.4 7xhills

Friday 6.5 Rest

Saturday 6.6 10 mile pace

Sunday 6.7 ~~20 miles~~ 14 miles (This 20 mile run will be done on July 26 with the New York

Road Runners) So workout for July 26, (14 miles) will done instead.

Back to really counting calories as so far today have had 2 waffles (230), banana, (100) homemade green drink (100) and pasta with tofu stir fry at about (300)calories! Kind Bar (150) and yogurt at (130) at a total of 1010- 1400 is my limit today as I did 4 miles this morning (first time back on road since 20 miler...so slow) and weight training planned for this this evening leaving me with about 400 calories left for dinner.

Below is my workout conditioning plan taken from Women's Health Magazine....FINALLY! 3 times a week with a rest day in between each session - Monday, Wednesday and Friday.

http://www.womenshealthmag.com/files/pdfs/nyny-get-toned.pdf

Plan on doing this for schedule 4 weeks.

Happy June everyone!

Here's to BQ'ing in 2015,

Yvonne

Weekend Wrap-Up and Week 12

2015-05-26T11:29:00.000-04:00

20 miler done on Memorial Day on the beautiful and almost flat course of the Mt. Vernon Trail which starts in Alexandria, VA and goes into DC. Only looking to improve from here and goal for this training run was to stay steady and get to 20!

Also I wanted to enjoy the trail and my legs appreciated the mostly flat terrain yet there where a couple of good hills. I started the trail at mile 8 which is a bit before Alexandria and went south to the begining of trail (George Washington's House) and then turned around and went into Alexandria and then turn back to the middle of trail where I parked my car.

Here some facts about the trail from their website:

The Mount Vernon Trail is a big favorite of area cyclists. The trail offers wonderful views of the Potomac and DC monuments. There are also several points-of-interest along the way, including George Washington's home at Mount Vernon, Olde Town Alexandria, Arlington National Cemetery, and the local's favorite Gravelly Point (at the north end of National Airport's main runway).
The trail is some what tricky to follow as it passes through Alexandria because there are actually two route choices, both of which are on street. The more popular route is along the waterfront, via Union Street. There are several shops and restaurant around the King Street intersection. However, some may find that North Royal Street provides a more direct route. Either street route is quite bicycle friendly.

On Sunday I did 10 miles and on Saturday I did 4 miles. I will do 4 miles this Friday as I still need to make up a 4 mile run. I will then have left a 40 minute tempo run to make up to catch up to schedule.

I did the 45 minute tempo run last Thursday and 5 mile run on treadmill last Wednesday.

Week 12 looks like this -

May 25 - Monday - 4 miles (did this on Saturday - pre make up if there is such a thing)

May 26 - Tuesday - May 26 - 6 miles

May 27 - Wednesday - 5 miles

May 28 - Thursday - 7x800

May 29 - Friday - Rest (4 miles)

May 30 - Saturday - 6 mile pace

May 31 - Sunday - 12 miles

Though I have a 20 miler scheduled for next week I will actually be doing my next 20 mile run in New York with the New York Road Runners (NYRR) on July 26th. This is a fantastic trainer as you under race conditions as you are timed, there are water stops and you are running with others. I have always done at least one of these 20 mile runs that NYRR puts on when I have trained in the past and it has always helped me gage where I am training wise and toughens up my legs as running in Central Park is always a good run. I also will do the second 20 miler they put on in August.

So June is right around the corner! Summer plans besides running - hitting some water parks and enjoying beach time. What are your summer plans?

Delayed Weekend Wrap Up and Week 10! Hooray!

2015-05-14T15:06:00.006-04:00

So quick weekend wrap up - I did not run 9 miles on Mother's Day yet had an amazing Mother's Day :)!

I decided then that I would meet Week 10's demand and will add the 9 miles now to my 40 minute tempo and 4 mile workouts that I need to fit into my schedule within the next weeks as these workouts where missed completely from Week 9.

Week 10 Workout is below:
Monday          5/11          3 miles
Tuesday          5/12          9 miles
Wednesday     5/13          4 miles
Thursday        5/14          6xhills
Friday             5/15          Rest
Saturday         5/16          9 mile pace
Sunday           5/17          19 miles
________________________________
Total                                44 miles

Monday's 3 miles was done on the treadmill at gym.

Tuesday was a tough day as I went out with all intentions to run my 9 miles during lunch and I began on my route yet my watch took the longest time to find my location. By the time the gps on the watch was ready I had been out about 30 minutes already and decided to go back to work and do a weight training workout in the gym instead with hopes to run after work. I did a leg workout at the gym yet was not able to run after work.

Wednesday was the first time I think this year that I was able to get out in the EARLY MORNING on a WEEKDAY to get out for my run! I got out at 6am - though my goal was 5:30am which I am going to stive for - and got back in about 7:45 am and had 15 minutes to get ready for work yet I was so happy to have made it out! I completed my 9 miles in abouat a 10 min/mile average pace.

I figured that once a week for my longer run weekday workout -Tuesdays - I will go out between 5:30am and 7am to run this workout. By the way...I could not do any of this without my amazing Husband who I owe my ability to run too. The time that it takes to train is ALOT and I try to run when it is less intrusive to my family, i.e., during work and early mornings yet anytime away from work and my family is time sacrificed and my husband had been awesome in helping reach my training goals!!!!

Today, Thursday I will do 4 miles and tomorrow morning I will do 6xHills as my schedule shifted due to Tuesday's botched workout.

Ok Wednesday's weigh-in results are below! I finally got a digital scale so I can report on how my weight changes and will be taking measurements with my cool new pink measurement tape on a bi-weekly basis from now.

Starting my journey I was about 153 pounds (I said on April 15th's blog I was about 150 but I will go of 153 as that is what my report states from annual physical before my journey began so will start there) and as of Wednesday's weigh-in I am 146.8 pounds so 7 pound weight reduction.

I was hoping to be unde 143 meaning losing about a pound a week, yet I have been slaking in counting my calories daily and will begin afresh as of tdoay with calorie counting on my app (Everdayhealth) and journaling all food intake. No short cuts - READING ALL LABELS!!!! DOCUMENTING ALL CALORIES!!!!

So measurements from April 15th on old measuring tape are below. I mention my old measuring tape as it was short and I had to do much calibrating to get to these measurement below. Yet I will use as that is all I have. My new pink measuring tape is better and more accurate so going forward I should be good!
Bust        33
Arms      12
Waist      34
Hips        40
Thighs     22

Yesterday's Measurement on my new cooler tape are -

Bust          32
Arms         12
Waist         32
Hips           41 - I don't think I gained an inch yet think my measuring last month was off so let see
                          how I do in 2 week ;)
Thighs        23  - same thinking as above for hips :)

Looking forward to these measurement going down as my journey continues! I feel great and continue stretching yet can get better. Weight training still needs work and will get a more detailed schedule going soon.

How do you keep up with all the moving parts of your fitness life balanced!? From diet to calorie counting to workouts to following a training program; there are a lot of moving parts yet the journey is all about getting those parts in sync and enjoying the benefits!

Here's to BQ'ing in 2015,
Yvonne