Zenaida Arroyo

*Week #2, September 28-October 4

Monday:

• PLAN – OFF
• ACTUAL – OFF

Tuesday:

• PLAN – 3 miles
• ACTUAL – 6 miles and 10 strides

I did Wednesday’s workout because I was planning to go downtown for a fun run with City Fit Girls.  The weather was in the low 60s which is ideal running weather.  My legs were tired in the first mile but then felt better and I pushed it a little.  Ran faster than I was supposed to but just ran by feel.  Total 6.02 @10:22 average pace.  Splits are:
Mile 1-11:06
Mile 2-10:10
Mile 3-9:52
Mile 4-10:01
Mile 5-10:39
Mile 6-10:26

Wednesday:

• PLAN –6 miles and 10 strides
• ACTUAL – 3 miles @10:13 average pace

I did not make it downtown.  Instead, I came home and took a nap.  I know it was only 3 miles but I didn’t even want to do that run.  It always happens that the run that you do not want to do always ends up being a great run.  Must have been the nap.  🙂  Splits are:
Mile 1-10:42
Mile 2-10:16
Mile 3-9:41

Thursday:

• PLAN- 1 mile warm up, 4 x 400 @ 8:30 with 400 recovery, 1 mile cool down
• ACTUAL- 4 miles @12:53 pace

I went to the gym to do this run.  I was surprised I had to do a speed workout a week before the marathon. I thought taper week was all about taking it easy.  I did warmup and cooldown at 11:18 pace and 400s at 8:32.  I walked during each recovery.  The 8:32 pace felt hard but manageable and I had to hold on for a few seconds towards the end.  However, I felt much better during the 3rd and 4th one and ran longer until I had to hold on again.

Friday: 

• PLAN – OFF
• ACTUAL- OFF

Saturday:

• PLAN- 10 miles with last 3 being at 10:30’s
• ACTUAL- Total 10 miles @11:43 average pace

I almost went back to bed when I saw the weather.  I had no desire to run in the rain and “cold” weather again.  I woke up late so I decided to run later in the day.  I looked out the window and saw that it had stopped raining so I got ready and went to Fleet Feet.  I had to run alone since the groups had already left for their run.

This was a tough run because it was cold and windy along the lakefront.  I struggled.  I almost gave up after mile 5 but saw another running group and decided to run with them (run 4/walk 2) and then ran the last 3 miles alone.

Splits are:
Mile 1-10:50
Mile 2-1105
Mile 3-14:53<==I stopped to take some pictures and forgot to turn off Garmin.
Mile 4-12:10
Mile 5-11:02
Mile 6-13:02
Mile 7-12:41
Mile 8-10:51
Mile 9-11:02
Mile 10-9:38 <==Pleased with it.  I was annoyed that I could not get 10:30s for miles 8 and 9.

I went back to the store and was pleased to see my name on the list of runners.

The end of the day calls for a nap and/or resting with Lola.

Sunday:

• PLAN- Yoga
• ACTUAL- Half an hour of yoga

My coach made it clear that I was not to miss my yoga class.  I was only there for half an hour.  I could not keep up with the moves/positions and got frustrated.  I came home to stretch and foam roll.

*Runs on treadmill are done on 1% incline.

Thoughts:

• My last week of training before the marathon.  Do I feel ready?  Absolutely!  Am I scared and nervous?  Absolutely too!
• Taper madness?  I am the opposite.  I don’t want to run anymore this week.
• I am looking forward to shorter runs.  My next big race is RnR NOLA Half Marathon in February.  I’ve run 62 half marathons and have yet to finish one under 2 hours.  My fastest is 2:17:01 at the ING Hartford Half Marathon on 10-12-13.  So my goal for this race is to finish under 2 hours.

*Week #3, September 21-27

Monday:

• PLAN – OFF
• ACTUAL – OFF and went to see podiatrist.

My feet don’t hurt as much as before but I have some horrible calluses that I cannot get rid of no matter how much I use my pumice stone.  The podiatrist simply shaved it off.  Definitely much better.

Tuesday:

• PLAN – 4 miles
• ACTUAL – Did not run.

Wednesday:

• PLAN – 6 miles (2 miles warmup, 6 x 400 @ 8:30 with 400 recovery in between,
  1 mile cool down)
• ACTUAL – 2 miles @11:18, 6×400 @8:32 (walked 400 after each one), 1 mile @11.18.  Total 6 miles @12:51 pace

I went to the gym to get this workout done.  I did not want to go but didn’t want to miss another workout.

Thursday:

• PLAN- 4 miles
• ACTUAL- 3.04 miles @9:52 average pace

I met a friend for my weekly run with Fleet Feet Chicks Night.  Ran faster than I wanted to but just went with the flow.  It was a gorgeous evening for a run and it definitely felt like fall.  Splits are:
Mile 1-9:50
Mile 2-10:03
Mile 3-9:41

Friday: 

• PLAN – OFF
• ACTUAL- OFF

Saturday:

• PLAN- 5 miles
• ACTUAL- Did not run.

I don’t think I’ve ever run on the day before a race.  The weather was in the high 60s in the morning so ideally I should have gone out to run.  Instead, I chose to sleep in and stay in bed.  I’ve had to get up at 5am pretty much every Saturday since May so it felt good to wake up a bit later than that.  I felt a little guilty for missing my run but then got over it.  🙂

In the afternoon I made my over downtown to pick up my packet for my race on Saturday, Chicago Half Marathon.  The last time I ran this race was in 2009.  I bought two tubes of Nuun (Kona Kola and Lemon-Lime).  I almost bought another hydration belt from Fitletic but then realized that I have one that is still in good condition so don’t really need another one.  Then I saw some really cute shirts from BAW (and I regret not taking any pictures) but my nephew talked me out of it by reminding me that I already have enough running shirts.  So, I walked away with spending only $10.  Not bad.

Sunday:

• PLAN- 13.1 miles
• ACTUAL- 13.23 miles @11.01 average pace

I was doing pretty good till mile 8 and then had a rough time towards the end.  My goal was to bring down my average pace to 10:55 but definitely struggled.  However, I am still pleased with how I did.  Check out that huge medal!  Splits are:
Mile 1-10:50
Mile 2-10:53
Mile 3-11:02
Mile 4-10:57
Mile 5-10:45
Mile 6-11:02
Mile 7-10:53
Mile 8-10:57
Mile 9-11:25
Mile 10-10:51
Mile 11-11:25
Mile 12-10:54
Mile 13-11:25

*Runs on treadmill are done on 1% incline.

Thoughts:

• I cannot believe that in two weeks I will have finished running the Chicago Marathon!
• Still not sure on whether to run with or without my CamelBak.  Today I ran without it and did fine without it.
• Today I ran half of a marathon.  I was so glad when I was done.  I was tired and sore and was wondering how in the world I can run another half marathon to complete a full marathon.

*Week #4, September 14-20

Monday: OFF

Tuesday: 8 miles
The plan was 2 miles easy, 2 x 1 mile tempo pace with 1 minute walk in between, 2 miles easy, 1 mile tempo, and 1 mile easy.

I switch my Tuesday and Wednesday runs because I had dinner plans on Wednesday and knew I would not have enough time to run 8 miles.

Total 8.10 @11:00 average pace.  Splits are:
Mile 1-10:56
Mile 2-10:51
Mile 3-9:49
Mile 4-10:32
Mile 5-11:43
Mile 6-10:55
Mile 7-11:23
Mile 8-11:59

Wednesday: 4 miles
The plan was to run them all easy.

It was a half day at school and I spent the afternoon in meetings.  I was very tired and really the last thing I wanted to do was run.  I emailed my coach asking if I could skip my run.  She texted back telling me to run the 4 measly miles.  And I did.  It was very sunny so I felt really hot throughout my run.  Not my best run but got it done.  Total 4.02 @11:44 pace.  Splits are:
Mile 1-11:35
Mile 2-11:10
Mile 3-12:03
Mile 4-12:10

I know I run slow but did not realize I was running that slow.

I wore my pretty bracelets from MudLOVE.

Thursday: 4 miles
The plan was to run at an easy pace.

The run with Fleet Feet got cancelled because of the weather.  It rained in the evening along with lightning. And it is better to be safe than sorry.  I still ran 4 miles.  Felt much better on this run.  It was a little humid but still felt comfortable.  Total 4.02 @10:38 average pace.  Splits are:
Mile 1-10:54
Mile 2-10:36
Mile 3-10:57
Mile 4-10:04

After the run I relaxed in some compression boots courtesy of the Chicago Recovery Room.  Simply amazing!  I was in them for about 20 minutes and could have stayed longer.  Oh, and I am sure if I would have had more time, I would have taken a nap.  What are recovery boots?  “The NormaTec compression boots provide a dynamic,  patented,  pulsing action that effectively mimics the muscle pump of the legs, hips and arms.  It greatly enhances the movement of fluid and metabolites out of the limbs after an intense workout to help you recover quicker.”  Source: http://www.chicagorecoveryroom.com/

Friday: OFF
I did not run but I did get a well deserved massage.

Saturday: 20 miles
The plan was for this run to have negative splits.

It had rained really hard on Friday evening.  I told my coach that I wouldn’t run if the weather was the same on Saturday morning.  Luckily it wasn’t.  It did get chilly and windy at the start but the weather improved later on during the run.

Total 20 miles @11:33 average pace.  I ran this as a run/walk (5/1) run which I liked very much.  I was sore before mile 9 so I took two Tylenols at mile 10.  They kicked in almost towards the end of my run.  Splits are:
Mile 1-11:15
Mile 2-11:21
Mile 3-11:15
Mile 4-11:42
Mile 5-11:50
Mile 6-11:33
Mile 7-11:40
Mile 8-11:50
Mile 9-11:42
Mile 10-12:00
Mile 11-11:36
Mile 12-11:16
Mile 13-11:25
Mile 14-11:02
Mile 15-11:58
Mile 16-11:48
Mile 17-11:43
Mile 18-11:23
Mile 19-12:19
Mile 20-10:41

I lost my phone between 18.53 miles and the finish line.  I know the mileage because I sent a text to my coach and a friend letting them know of my status.  Two minutes later I realized I did not have it anymore. Someone did find it (I tracked it via Find iPhone), and that person was already at the finish line.  Well, once I finish the run, I tracked it again and saw that said person with phone was moving along Lake Shore Drive and heading downtown.  Well, to make a long story short, I ended up getting a new phone and the person that found it sent me a text TODAY letting me know that he/she had found my phone.  I have mixed feelings about it.  I mean, that person could have sent me a text yesterday right?

Here are some pictures of the long run with Chicago Endurance Sports.  I am in the right picture in the purple jacket with the rainbow colored compression socks.

Photo credit: Mike Norman from Chicago Endurance Sports.

Sunday: Yoga and 4 recovery miles
No yoga but I did run 4 miles.  I almost did not do it.  I set out at 7pm.  It wasn’t dark yet but I knew it would get dark pretty soon.  I was feeling pretty good until I had one mile left.  I had a green light to cross the street but the car on the left of me was planning to do a right turn, did not see me, and then almost hit me. He realized what he did and apologized.  Well, as I was running, another car coming from the west was planning to make a left turn also did not see me and almost hit me again.  Ugh!  I was so angry and just ran as fast as my legs could take me.  Then to top it off, as I was getting closer to cross a street, I saw a car on my left coming closer to make a right turn.  The driver did not stop at the stop sign.  I did stop.  I need to make sure to get out earlier or wear more Christmas lights so drivers can see me.

Total 4.01 @10:47 average pace.  Today’s pace was 9 seconds slower than Thursday’s.  Yes, I am happy about it considering that I ran 20 miles yesterday.  Splits are:
Mile 1-11:15
Mile 2-10:44
Mile 3-10:53
Mile 4-10:14

*Runs on treadmill are done on 1% incline.

Thoughts:

• I seriously doubted myself during my long run on Saturday.  When I was done with my run, I told myself that there was no way I could run 6.2 more miles.  I will be running my 7th marathon so I know that I will finish.  However, it is so interesting how the mind can really mess you up to the point of having serious doubts.
• Finally taper time!  Seriously, the best 3 weeks before a marathon.
• I have been running with a CamelBak (which I love) during my long runs.  I’ve been having neck/shoulder pain during my runs but do not know if it is because of said item or because I have poor running form/tension.  So I am not sure whether to run with it or not during the marathon.

*Week #5, September 7-13

Monday: OFF
Day off from school and from running.

Tuesday: 3 miles and 10 strides
The plan was to run them all easy.

A humid day but luckily not as hot.  I did not want to run cause I was tired.  Waited as much as I could before going out for my run. No more cold nor cough and felt so much better than last week. Splits are:
Mile 1-11:16
Mile 2-10:24
Mile 3-9:52

Also, did 10 strides.  Could feel myself flying.  The numbers I saw on watch were 5:55 for fastest and 6:55 for slowest. 🙂

Did a total of 3.38 @10:09 average pace.

Wednesday: 7 miles
The plan was for 2 miles warm up, 2 miles at 11:00, 1 mile at 10:00, 1 mile at 11:00, and 1 mile cool down.

I almost missed this run.  It was my mother’s birthday so we went out to dinner.  Of course I ate too much and then went home to take a nap.  When I woke up, I felt better and then went out for my run.

The last time I ran 7 miles was on 7/18/15 (7.07) for an average pace of 11:53.  This run (7.03) was done @10:44 average pace.  Felt good but then was a little tired at the end.  Weather was in the low 70s which was good weather to run. Splits are:
Mile 1-10:55
Mile 2-10:55
Mile 3-10:28
Mile 4-10:14
Mile 5-10:01
Mile 6-11:11
Mile 7-11:30

Thursday: 4 miles
The plan was to run at an easy pace.

I had to do a couple of errands with my mom and sister on Thursday so I did my run on Friday.  Ran total 4.02 @10:38 average pace.  Negative splits!  Boom!  Of course my intention was not to do negative splits but it short of happened.  Splits are:
Mile 1-11:23
Mile 2-10:40
Mile 3-10:27
Mile 4-9:58

Came home to foam roll and I had some company.  Love my Lola.

Friday: OFF

Saturday: 18 miles
The plan was for this run to have negative splits.

Lately I am not having good luck with my long runs.  Two weeks ago I ran 18 miles.  It rained a bit but wasn’t too bad.  The forecast for Saturday was similar to two weeks ago but it was pouring by the time I arrived at Fleet Feet.  Plus, it was a little chilly.  Definitely not a good combination.

I started off OK with my group but then got really cold.  I did not want to risk getting sick like I did two weeks ago so I headed back to the store and did not finish my run.  Of course it stopped raining and the sun was out when I reached the store.  Ran total 6.37 @11:50 average pace.  My coach told me to do my run on Sunday.  Splits are:
Mile 1-10:45
Mile 2-11:15
Mile 3-11:14
Mile 4-10:57
Mile 5-12:47
Mile 6-13:53

Sunday: 18 miles
Went to bed really late after my mother’s birthday party and woke up very early to take my sister to the airport.  Came home and went back to sleep.  One thing led to another and I did not run at all.

*Runs on treadmill are done on 1% incline.

Thoughts:

• I have 20 miles on Saturday and am slight worried about it.  But I think I will be OK, right?
• It is finally cooling down in Chicago.  The forecast for Saturday is low 59 with high 73.  I am really hoping we have decent running weather on October 11.
• I had so much fun on Saturday hanging out with family members.  We ate, drank, and sang till almost 11pm.  It was almost midnight by the time we cleaned up and went to bed.  I woke up at 5:30am to head to the airport.
• Love seeing the numbers on my short runs.  I definitely see an improvement.  Plus, the cooler weather has helped.  As for my long runs, well, that is another story.  I know they’re meant to be run at a slower pace but it sort of bothers me that they’re that slow.