Happy first day of spring! We made it. It was a rough winter; it was definitely a rough winter for runners in Minneapolis! But there’s a light at the end of the tunnel and brighter (less icy!) days are ahead.
Here’s how training went for the Boston marathon this past week:
Note, I’m always recapping the previous week, or 5 weeks out, but technically Boston is just a month away, or 4 weeks from tomorrow. Exciting!
Monday: Intentional recovery solo run before work, 9:40 min/mile average. It was rainy/sleety/snowy (nice stingy ice pellets in the face!) which made the trails a bit slippery, so I was happy to slow things down.
Only had time for a 10 min core + 10 min arms on the Peloton app after work.
I’m back in the office 3 days a week. I much prefer work from home, but we did have a lovely view of the sunrise from the office this week!
Tuesday: Short speed workout- 20 min warm-up, 5x(1 min hard, 1 min jog, 1 min hard, 90 sec jog, 1 min hard, 2 min jog), 10 min easy. Trails were a bit better- some icy spots, but I could tell where the ice was to avoid it, even in the dark hours of the morning (with a headlamp.)
8 miles, 9:15 min/mile average. 10 min core + 10 min barre on Peloton after work.
Wednesday: I met my friends Isabelle and Sarah for easy miles before work; the temperature was above freezing (37, I think?) but that actually didn’t work out as well as we had hoped as the trails were crazy icy. All the melt from the day before was so so slippery.
We ran Bde Maka Ska and Cedar lakes, and Cedar Lake was a mess- lots of walking & tip-toeing across very slippery sections or huge puddles. Disappointing, as we all thought it would be a better morning!
8 miles, 9:35 min/mile average.
10 min core + 20 min upper body on Peloton after work.
Thursday: Busy day at work, but I had time to get away from my desk around 2 pm- so I was able to run in the sun in shorts!
30 minutes easy, 3 miles progression (7:40, 7:39, 7:15), 5 min jog, 1 mile ‘fast’ (7:19), 10 min cool down.
9.2 miles total, 8:10 min/mile average. Great run. Ruth did part of it with me- we had to run in the road through the neighborhoods as the sidewalks were still a wet/icy mess!
10 min core + 20 min barre on Peloton later in the evening.
Friday: Rest day from running! I actually had been experiencing some tightness in my right hamstring; I want to stay on top of it before it turns into something worse, so I made an appointment at Integrated Sports Chiropractic and Rehab to see Dr. Melissa Hennes; I used to go to her when she was at Orthology. She’s so great and I trust her. Her new practice is female-owned. All treatments are out of pocket; they don’t go through insurance, but it worth it to me (cheaper than a massage and better results!) She did a lot of soft tissue work and then some cupping on my hamstring and its feeling so much better already.
I’ve actually done all of the things for various injuries over the years- dry needling, A.R.T, Graston, EST (shockwave therapy/ electro-shock therapy), but hadn’t actually done cupping before. It was a little uncomfortable, but nothing like shockwave therapy. I’m a little bit bruised from it, but my hamstring felt SO much better after seeing her.
No running this day, but I did take the dogs for a walk and then did my daily 10 min of core; busy day at work too, which is no fun on a Friday, right?
Saturday: A big long run: 21 miles, 9 min/mile average.
I met up with my friend Christie, but we only did 5 together as she had a workout and my run was all easy. So for the 16 on my own, I listened to some entertaining episodes of Armchair Expert with Dax Shepard. It was 29 degrees when I started, but warmed up to 45 by the end. I had hoped this would be a 20+ miler in shorts, but 29 at the start is still a little too chilly for shorts for me, but I saw people out there running in them!
I did a loop of Bde Maka Ska, Lake Harriet (twice), and out to Lake Nokomis on Minnehaha Parkway; the parkway still had some icy spots- any of the wetness you see in the picture was actually ice, but easy enough to pop into the road to avoid it.
A route out Minnehaha Parkway meant a visit to Peter Cottontail on the Trail, who was showing his support for Minneapolis teachers (who are currently on strike.)
Daily 10 min of core, no other strength work, though we did a 2 mile walk with the dogs. Definitely got in my steps this day!
That evening, we grabbed dinner at Sidebar, the little restaurant connected to Surdyk’s Wine & Cheese shop. It was the perfect opportunity to wear the Lux Mock Neck Jumpsuit from Oiselle. My cross body bag is Oiselle as well. Yes, I love Oiselle for running apparel AND a dinner outfit! Honestly, the jumpsuit is so comfortable, I’m going to be living in it whenever I can.
Sunday: 7 miles with Dustin and Ruth, 8:34 min/mile average. It was 38 when we started, but warmed up quickly to mid-40’s and that sun was warm! I actually felt overdressed in a long sleeve (crazy, I know.) This Minnesotan had to strip to her sports bra for the first day of spring!
From negative temps last weekend to a sports bra run today!
Summary: 60 miles of running, daily core, and bit less strength on Peloton due to time constraints, but I did my best to fit it in, as I think it is very important.
Have you heard of runner’s feet getting wider and wider as they age? I used to wear an 8.5 shoe, then I switched to a 9 in most brands, and now the 9’s I’ve been wearing have been rubbing SO much on my pinkie toe as though the toe box is way too narrow now.
I’ve done a little online research, as well as asked my coach and other runner friends, and YES, your feet do keep growing as you age (as well as your nose and ears- look at how big they are on some older people!) My biggest issue is on the right foot, which is the broken leg side- maybe it swells up a lot when I run? But I honestly can’t ever wear my size 9 Saucony’s anymore, they hurt so badly during my 21 miler.
I ended up buying a MEN’S size 8 in the exact same shoe as their shoes are wider. I was worried that it would be wider all around, but I wore them on the 7 mile today and they felt so much better. I guess I’ll be wearing men’s running shoes from now on!
Having a good fitting running shoe is so important, but its crazy how quickly my foot seems to have changed. I will be donated some ‘gently used’ running shoes that just don’t fit anymore.
Anyways, on a different note, a friend on social media reached out to me that there was footage of Dustin and me on a promotional video for the Louisiana Marathon. How fun!
The Louisiana Marathon in Baton Rouge was lovely- except the wind of course, ha! Read my recap of that marathon HERE.
And that’s a wrap on life and training for the Boston Marathon!