Weekly Recap – Page 35 – Zenaida Arroyo

Category: Weekly Recap

23
Apr
2017

Training to train to train to train for a BQ

categories: Boston Marathon, Hansons Training, Marathon Training, Running, Weekly Recap

I remember back in 2006, two days before my first Chicago Marathon, I was talking to my coworker (cannot remember about what) but I do remember telling her that I wanted to BQ before I turned 40. Umm, clearly I had NO idea what I was talking about at that time. I was a newbie runner. I had began running the year before and there was still a lot for me to learn about running and races. My goal was simply to finish and on October 22nd I ran my first marathon in 5:53:33. Not horrible but maybe I could have done better.

In the next few years I ran a couple more marathons:

Chicago Marathon, October 12, 2008, Finish time: 5:59:47 <–Worse than in 2006.
Chicago Marathon, October 10, 2010, Finish time: 5:40:49 <– A PR!
ING Hartford Marathon, October 15, 2011; Finish time: 5:25:22 <– Another PR!
Rock ‘n’ Roll New Orleans Marathon, March 4, 2012; Finish time: 5:16:53 <– A PR!
Walt Disney World Marathon, January 12, 2014; Finish time: 5:30:37 <– Did this as part of Goofy Challenge.
Chicago Marathon, October 11, 2015; Finish time: 5:21:17
Chicago Marathon, October 9, 2016; Finish time: 5:12:59

I think I used Hal Higdon’s training plans for most of them except the last two marathons. My goal was simply to finish. While I did PR on most of my marathons, I never really seriously trained because my goal was simply to finish each race. I could have done better if I had trained better. << Maybe. You never know how it will go on marathon day.

I worked with a coach in 2014 to train for the Chicago Marathon. I liked my coach. She gave me fun and challenging workouts. I ended up not running it because I got to a point that I did not want to run anymore. I was burned out. I did have a GREAT time spectating the marathon.

I decided to try again for the 2015 marathon. I hired another coach. My previous one couldn’t coach me. She also gave me fun and challenging workouts too. I finished in 5:21:17. I was disappointed. I was devastated. I had trained hard that summer and I was hoping for a finish time under 5 hours.

Last year I trained using the Hansons Marathon Method. It was tough. I was running 6 days a week and I was ALWAYS tired. I felt strong and had some great runs. I remember one Sunday morning I ran 6 miles @ a 9 minute pace and I was very happy to have done so. My marathon finish time was 5:12:59. Yes, I did get a PR but I was again aiming for a finish time under 5 hours. I did so well during the first 9 miles and then I had some hip pain and then struggled the rest of the race. I remember wanting to quit about 3 times but by the last time I was at mile 22 and I kept reminding myself that I had 4 miles to go. Why quit now?

I decided not to run the Chicago Marathon this year. I needed a break. I did not want to run anymore marathons. Instead, I wanted to focus on my half marathons and my quest to run one in each state. Well, I was bitten by the BQ bug and decided “Why not? I can get a BQ.” Will it be easy? No. Will it be this year or next year? Probably not. It will take me a few years but I am determined to get there. Reading and writing about Elizabeth Clor’s book Boston Bound about her struggles and determination to BQ also motivated me to work towards a BQ.

I need a 3:55 for a BQ. My marathon PR is 5:12:59 (let’s just go with 5:13:00). That means I need to cut 1 hour and 18 minutes off my marathon time. << But even that will not guarantee me a spot at the marathon. So, I will need an extra 5 minutes (1 hour and 23 minutes). Once I hit the next age group, I will need a 4:00 finish time. You bet I want to do it while I’m in this current age group.

For now I am running again using the Beginner’s Plan of the Hansons Marathon Method. The plan ends in July and I am scheduled to run a marathon on July 30th. I will be on my way back from a cruise in Alaska. I haven’t decided if I want to run a marathon or run an unofficial one on my own (if so I will probably add 1 or 2 weeks of training depending on how much running I do in Alaska). The Chicago Lakefront is 18 miles from beginning to end. With the right preparation and planning I can run my own marathon at the beginning of August. No pressure. It will be good to see where I am training wise/marathon time.

Another marathon I am thinking about is the Miami Marathon on January 28th, 2018. But the thought of training during the winter makes me NOT want to sign up. We’ll see. <<Edit: I am not attempting the Miami Marathon as a BQ. Since I am not running the Chicago Marathon I would like to see where I am fitness wise with my training.

I know I still have to make more decisions (hire a coach, use Hansons Method or Run Less, Run Faster Method, sign up for a marathon, etc) but what I do know is that I want to get a BQ.

I hope you follow along in my journey as I attempt to get a BQ. The goal is to run The Boston Marathon before I am in the next age group which will be in 2022.

Have you run The Boston Marathon? Am I crazy for thinking I can qualify when I have to cut more than 1 hour from my marathon PR? Any advice you have for me?

I’m linking up with Holly and Tricia for their Weekly Wrap and Courtney for her Training Recap Link Up!

Hoping everyone had a good week!

12
Feb
2017

Wine and an assortment of food

categories: NOW Foods, Running, Weekly Recap

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

Wow, cannot believe another week is over. We have been enjoying some semi mild weather for February which is nice. However, not nice for this girl that still cannot run.

I made it to the pool on Saturday morning for 30 minutes of pool running. I got there at 8:05 and there was another person swimming in the pool. I went about doing my thing. Then more people arrived. Thankfully I was done with my workout. It was fun but also tiring. Thanks to Marcia I have a plan that includes more pool running on Monday, Tuesday, and Thursday and a 2 mile run/walk on Friday. I am crossing my fingers and toes that my run is pain free. Remember, my goal is simply to finish the race and get my medal.

Other important stuff. My awesome wine opener broke. Maybe it isn’t so awesome since it broke? Well, I went to Bed, Bath, and Beyond to get another one because it is an important gadget to have in the kitchen. Am I right?

My mom made pozole and invited some family over to eat this delicious meal. Have you ever eaten pozole? If you get a chance, please do. There is white, red, and green and with chicken or pork. My mother makes it white with chicken. I add avocado, cabbage, lemon juice, oregano, raw onion, and chile.

Fridays are the best. It is the end of the week and almost the weekend. Plus, I get paid every two weeks on Friday and on said day we have breakfast. Teachers sign up to bring an assortment of food and it is always delicious. I had ‘molletes’ which are slices of bolillo, topped with beans, cheese and jalapeño peppers and grilled in the oven till the cheese melts. There wasn’t any peppers so I added pico de gallo. It was very good.

Friday ended with some wine at home. I stopped at Walgreens and bought 3 bottles. I am not picky. I like red, white, pink, etc.

On Saturday I received my box of NOW Foods. I found a bunch of recipes on their website that I’ve been meaning to try.

First I made Pumpkin Seed Brittle. It was so easy – just 3 ingredients and it came out really good. I did not have parchment paper but thanks to Google I found out I could use aluminum foil covered in cooking spray.

Then I made Buttermilk Pancakes. They were OK. Let’s just say that I need to do more work on the pancakes. How hard can it be to make them, right? I did like the maple syrup. It isn’t cheap but still very tasty.

On Wednesday it is a half day at school (students leave at 12pm but teachers stay till 3pm) and then no school on Monday next week. The plan is to go over President’s Day and have them write about several U.S. Presidents. A good reminder as to the reason we will be off on Monday.

REMINDER: Don’t forget about my giveaway!!

22
Jan
2017

My injury

categories: Oiselle, Running, Weekly Recap

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

I got my results from my MRI on Tuesday and it turns out I have a grade 1 muscle strain in my left calf muscle. If you see the image below, you’ll get an idea of what it is and the seriousness as compared to the others. It isn’t as serious as Grade 2 or 3 but yet enough that it painful and I cannot run. I knew that from that Monday evening when I was out running and felt something pull in my calf.

I’ve been icing my calf and wearing compression socks mostly everyday. I walk with a limp and going up and down the stairs isn’t too horrible. I just take it easy when doing that task.

I have an appointment with my chiropractor (he also deals with running injuries) and a sports doctor in 3 weeks. I cannot wait 3 weeks and am hoping someone cancels so I can go sooner or I may have to find another doctor.

I will be honest and say that this injury sucks. Yesterday was a gorgeous day (60 degrees) and you bet I wanted to be out there running a few miles along the lakefront.

On a positive note I know it will heal quickly and I will be out there running again. I can still walk and go to work. I have my days in which I am OK with it but also when I get angry. Just like every runner there is, I’ve had hip issues, IT band, etc., but never serious enough to not run at all. Oh well, I guess it was bound to happen eventually?

Well, enough with negative stuff and let’s focus on some positive news. Monday evening I found out I was selected to be a Nuun ambassador. I’ve known about Nuun for a couple of years but it was last year that I used it as I trained for my races.

In July I will be on The Great Alaskan Running Cruise and I am excited about it! I have my plane tickets to Seattle and to Anchorage and train tickets to Seward. The cruise leaves from Seward and ends in British Columbia. There is a half marathon on this cruise so you bet this will count as one of my 50 states+1 goal.

Retail therapy always makes one feel better, right? I ordered the following Oiselle items. Aren’t they beautiful?

I am a huge fan of the Long Roga. They’re my favorite shorts and have them in many colors. They’re now available in a new color, Plum, and I can’t wait to run in them.

My closet is full of Oiselle items and I love that they’re not only for running but also for everyday work. This is my newest top. Gorgeous! It’s on sale and I am tempted to also get this in white and in black.

I want to get the newest Brooks Launch 4. I was a big fan of the 2 but not so much the 3. And the 4 are supposed to be even better!

Come on calf injury, heal fast so I can run in them.

How did your week go? Any running injuries you’ve had? How long did it take to heal?

15
Jan
2017

Rock ‘n’ Roll DC Half Marathon Training Week 7

categories: Half Marathon Training, Hansons Training, Rock 'n' Roll Race, Running, Weekly Recap

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

Rock ‘n’ Roll DC Half Marathon training is here! I am excited to be training using again the Hansons Method for this race. In a nutshell, this training is based on the concept of cumulative fatigue. You train your body to run often so that you are frequently running on tired legs. The idea is to run this way so that during the last miles of a race you are prepared to push through the final miles. These plans are 18 weeks (I am starting a bit late so I will start with Week 4) and have you running 6 days (easy, speed/strength, tempo, and long runs) a week with one rest day.

Week #7, January 9-15

Monday:

PLAN – 6 miles easy, 10:15-11:38 pace
ACTUAL – 1.33 @11:24 average pace

It was my first day back to work after 2 weeks of winter break. I was actually looking forward to going back. Yes, it is true. The day went by pretty quick and I left exhausted ready for a nap. Once home I laid in bed debating whether or not to go running. I checked the weather again (it was 29 degrees) and decided it wasn’t too cold for a run. I got ready and out I went. I wore my new Oiselle Vim Jacket and a Wazzie Wool Long Sleeve shirt underneath. I wasn’t cold and found myself comfortable. It had begun to snow so I made sure not to go off too fast for fear of falling. A little over a mile into my run I felt something pull in my left calf. It was so weird because I felt like I had hit a wall that forced me to stop. It did not hurt a lot but enough to know that I could not continue my run. I ended up walking back home.

Once home I ate and had a text conversation with a friend about what happened during my run. She told me to iced my leg and to wear compression socks. I also took an ibuprofen. I knew it could be an injury but also knew I had to see a doctor for an official diagnosis.

Tuesday:

PLAN –4 x 1200, 8:03-8:55 pace
ACTUAL – Did not run.

I went to the doctor. She asked me a bunch of question regarding my leg and pain. I pointed out a tender/sore area in my left leg and she told me that that area did look different from the other leg. She ended up giving me an order for an MRI for Thursday.

Wednesday:

PLAN – OFF
ACTUAL – OFF

Thursday:

PLAN – 4 tempo miles, 8:46-9:18 pace
ACTUAL – Did not run.

Another day of no running. Leg felt a bit better but it was uncomfortable to run.

Friday:

PLAN – 5 miles easy, 10:15-11:38 pace
ACTUAL – Did not run.

Saturday:

PLAN – 5 miles easy, 10:15-11:38 pace
ACTUAL – Did not run.

Sunday:

PLAN – 12 miles long, 9:53-10:29 pace
ACTUAL – Did not run.

Week 7 was quite interesting. I may or may not have an injury and cannot run. Even with no running, according to my FitBit, this week I ended up with over 47,000 steps. I miss running. I am bummed out because it will be over 40s this week (that’s warm in Chicago) and I don’t know if I will be able to run. However, I do know that my leg and health is much more important than running. Hopefully it isn’t anything serious and soon I will resume my training for my race in March.

Total mileage for the week: 1.33 miles

Total mileage for this training cycle: 126.89 miles

Total mileage for the year: 32.03 miles

Here’s how training has gone so far:

08
Jan
2017

Rock ‘n’ Roll DC Half Marathon Training Week 6

categories: Half Marathon Training, Hansons Training, Rock 'n' Roll Race, Running, Weekly Recap

I’m linking up with Holly and Tricia for their Weekly Wrap.

Hoping everyone had a good week!

Week #6, January 2-8

Monday:

PLAN – 5 miles easy, 10:15-11:38 pace
ACTUAL – 5.02 @10:34 average pace

A great run outside enjoying the great weather! Splits are: 10:08/10:47/10:09/11:05/10:40. As you can see the pattern in this run, I run one mile at a faster pace and then one mile at a slower pace. I definitely need to work on pacing. Regardless, pleased with this run.

Tuesday:

PLAN –5 x 1000, 8:03-8:55 pace
ACTUAL – Total 4.62 miles @10:53 average pace

This run did not go well at all. I only managed to do 3 intervals and each one was slower than the previous one. Goal for each interval was between 4:54-5:24. Splits for each 1000 are: 5:15/5:40/5:53. I would have done the 2 other ones but I was running late for book club. I still had to shower, get ready, and go to the store to get something to eat.

Wednesday:

PLAN – OFF
ACTUAL – OFF

I had my first monut! A monut is a donut shaped marshmallow and it is delicious. I donated money to a Kickstarter and got 6 monuts (2 peppermint, 2 vanilla, and 2 cocoa dusted).

Thursday:

PLAN – 4 tempo miles, 8:46-9:18 pace
ACTUAL – Did not run.

Another monut with coffee.

Friday:

PLAN – 6 miles easy, 10:15-11:38 pace
ACTUAL – Total 6.02 miles @11:27 average pace

I helped my mother make enchiladas and then went to the gym for my run. I loved this run because I was watching “Will and Grace”. That show is pretty hilarious!!! I laughed so much and before I knew it, my 6 miles were done. Splits are: 11:34/11:16/11:15/11:43/11:27/11:26. Right on pace except for mile 4.

Saturday:

PLAN – 5 miles easy, 10:15-11:38 pace
ACTUAL – Total 5.02 miles @10:57 average pace

Back to the gym for this run. More episodes of “Will and Grace”. Splits are: 11:05/10:46/10:54/10:58/10:57. I ran the same speeds (5.5 and 5.6) on the treadmill but yet this run was faster than yesterday.

Sunday:

PLAN – 10 miles long, 9:53-10:29 pace
ACTUAL – Total 10.02 miles @10:39 average pace

Wow, what a workout today! I was determined to do this run no matter what. My plan was to run 2.5 miles, take a quick break, run another 2.5 miles and then take a longer break along with a gel. Then hop again on the treadmill for another 2.5 miles, another quick break and then finish off with the last 2.5 miles. I find that breaking up a run into smaller chunks is more manageable physically and mentally.

I did want to stop at 5.64 miles. I was tired and bored. No “Will and Grace” on TV for me. I had downloaded a few episodes of “Sex and the City” but even that was starting to bore me. Luckily “CSI: Miami” was on the TV and that made the miles go by faster. Splits are: 10:51/10:25/10:30/10:34/10:34/10:54/10:43/10:44/10:30/10:36. Some of the miles were done slower than the range I had in mind but overall I am pleased and happy with how I did.

Week 6 went well this week. I skipped one run and the other runs went better than expected. In week 7, I have 4 x 12000 and 4 tempo miles.

Total mileage for the week: 30.70 miles

Total mileage for this training cycle: 125.56 miles

Total mileage for the year: 30.70 miles

Here’s how training has gone so far: