Training Update 9 Months Postpartum

The past few weeks have had some ups and downs, but all in all have been a step or two forward!  Training has progressed, and I have been getting in some miles that give me confidence I can tackle USA 25k, and Grandma's Marathon over the next 7 weeks! My training has looked like this over the past 4 weeks. 

March 30-April 5

90 miles 

Track workout of 3x[1 mile (90 sec), 4x400(30 sec)] 

-Felt easy running 5:30's and 81 ave. 

Tempo of 13 miles 

-Ran faster than I did in my last half marathon by 2 minutes.  HAHA! Ok my last 1/2 was 12 weeks after having the twins!  But still, step forward! 

Long run of 20 miles
-longest run in about 2.5 YEARS!!!

The kids turned 9 months old!

Corra 9 months

Nolan 9 months

April 6-12

89 miles 

Track workout of 8x1200 with tired legs!  

-Held on ok, had 2 slower than the prescribed pace. 

9 mile tempo averaging 6:10

Long run of 22 with miles 19 and 20 @ 6:40's

April 13-19

69 miles 

Track workout of 2k, 1k, 1k, 2k, 1k, 1k 

- went great, 80's felt very fast for the 1k's. 83's felt incredibly comfortable for the 2k's.

That was it for the week.  The little ones both got sick with fevers, diarrhea, and need for lots of cuddles, and I woke up with it Friday morning.  Felt run down COMPLETELY until Tuesday the following week. 

Long run 

- mistake of 16 miles I should have rested.  I think this cost me some extra "I just want to lay down on that bench instead of do this run" on Monday.  Yes I really thought about laying down on a bench in the park.  That was about the time I decided I needed to get over my pride and go home.

Getting the sickies out for some fresh air!  

April 20-26

86 miles

Track workout of 400, 800, 1200, 1600, 1600, 1200, 800, 400
-Still very run down so hit this at just under goal marathon pace.  Hopeful to feel better soon!

Tempo
-10 miles averaging 6:09

Long Progression Run
-22 miles averaging 6:55 7@7:12, 9@6:59, 5@6:29, 1 easy.

The past week has left me feeling like my fitness is coming along well!  I am excited to test it out on May 9th in Grand Rapids Michigan at the Fifth Third River Run/USA 25k Championships! I am excited to race and eager to get to the start line! 

Shamrock Shuffle and Training

March has been good to us here in North East Ohio!  The weather is beginning to come around and that means good footing, and more daylight for me to run in! I still have to use the treadmill on my shakeout runs while the kids sleep or join me.  But I am happy to be outside for the vast majority of training. 

We took a team of 5 to Shamrock Shuffle 8k on March 29th in Chicago, and we had such a fun goofy time together!  We left early Saturday morning, and got to know each other a little better on the drive! It was a lot of fun and the trip went quick.  After dinner, and picking up our packets my nerves started to get moving.  I LOVE racing, but as I get fitter, I don't really know where my fitness is, and I really want to see the improvements I have made show up on race day.  I struggled to get to sleep despite feeling very tired.  But once the morning showed up, and I had a couple cups of coffee I felt ready to get this thing started.  I promised myself no regrets, and that had to start the first mile.  I didn't want to go out in 5:20 and suffer a terrible death for 4 miles.  My goals were the following.  1. Top 20,  2. come through 5k around 17:40, 3. last mile my fastest, 4. Be in a position to help my team if I am needed (I was 4th on our team and 3 score).  Ellie had a dream she wore spikes to the start line, I tried to get her my flats, but she wouldn't take them.  She then got disqualified for jumping in in the middle of the race...and I beat Kelsi!  None of that happened! Shew! 

 

As we warmed up, my nerves were really getting me going.  I hate not being sure of what I am capable of! But the gun went off, and I felt right at home. I stayed calm, and let people go that I wanted to be near, feeling that they were out too fast.  I hit the mile split in 5:43, and felt great.  I started to pass a lot of women from here.  I passed 2 miles 5:33 later, and heard a man yelling places, I was 24th.  So I needed to catch at least 4 women.  I tried to push this mile and grabbed on to the back of a group of guys. 5:44 for the next mile split.  I tried to push again, and came through 5k in 17:41. This mile the wind proved to be stronger than I had given it credit for, and 5:55 for mile 4 was slow.  I remembered what I told my teammates and started to really push up the last hill on the course about 800-1000m out. I finished and Kelsi, Jess, and Ellie were smiling and waiting for Lizzie and I!  We had all run great! 

Kelsi was 5th in 27:30, Jess 8th in 27:38, Ellie 9th in 27:45, me 18th in 28:38, and Lizzie 78th in 31:36.  We finished 2nd in the team competition to Hansons, and we felt good about that.  We knew on paper they were a faster team than we were, but we had hoped to mix it up, and sneak away with a win.  Over all their top 3 were 45 seconds total faster than our top 3. But we were all smiles!

Jess, Kelsi, Ellie, and I all smiles! (wishing Lizzie was in this)

Another step forward, and another day closer to chasing down my goal race in Duluth on June 20th! I am happy about the improvements I have made in the past month, and look forward to a 5 week training block going into USA 25k Championships on May 9th.  Time to get in some miles and build some more fitness! 

Coming up the bridge to the finish.

Finishing up!

Training March 2-8th 

80 miles 

Track workout on treadmill due to ice - 1k, 2k, 1k, 1k, 2k, 1k splits were 3:26, 7:10, 3:25, 3:24, 7:06, 3:23.

Tempo on the treadmill due to weather again- 10 miles 1:02:11 -6:16 ave.

Long run -18 miles OUTSIDE!!

March 9-15

80 miles

Track workout indoor track- 5x1 mile with 2 min recov. 5:40, 5:39, 5:38, 5:37, 5:33

Tempo outside 2 mile loop- 10 miles 1:01:44 -6:10 average

Long run 18 miles AP Riverview loop last 8 @6:59 pace

March 16-22

76 miles 

track workout outdoor track- 2 miles, 1.5 miles, 3x800, 1 mile.  Splits were 11:24, 8:29, 2:43, 2:42, 2:41, 5:32. 

tempo 4 miles 6:02, 6:00, 6:00, 5:54- hard effort for me.

long run 14 miles 

March 23-29

63 miles 

track workout outdoor track- 3x1000, 2x600, 4x200.  Splits were 3:19, 3:19, 3:19, 1:55, 1:56, 35, 36, 35, 35.

Race - Shamrock shuffle 8k- 28:38 

Training Week of Feb 23-March 1

This week saw the most mileage I have hit in a VERY long time!  75 miles on the week and looking forward to more next!  Tuesday and Thursday I did my first 2 doubles in about 3 years!! I am excited to really be back to training and, dare I say it, FEELING HEALTHY!  

Tuesday was a track workout of 3200, 1600, 2x800, 1600-  It started well 11:23 feeling super easy and even calmed it down the last 1000 to make sure I didn't do anything stupid. 1600- 5:40 awkwardly this felt much harder than the 3200, 800's were 2:46, and 2:47, then...1600 went out and struggled through in 90 seconds and that concluded the workout. - not a stellar workout, but better than what I could have handled a month ago.  

Friday was the longest tempo I have done since prior to getting pregnant!  9 miles with the goal of 6:18 pace.  56:32 -6:16 average. I reminded myself each mile that "I am smart, I am strong" and felt great after the first 2 miles.  I was really in a groove, and felt very fluid. 

Sunday- long run.  I had anticipated the weather, and planned to meet up with the gals at 8 and beat it. But when I woke up at 6 and took Pegasus out we had 4 inches of fresh snow, and it was coming down quick. Lizzie and I talked and decided the roads were too bad to drive to Chagrin. Turned out were were right, the roads were not good. So we hit up the treadmills...dunn, dunn, dunn 2:04 later I was 17 miles DONE and despite not enjoying being on the treadmill happy to have it in!  

The kids spend the weekend with Mimi, and gave Ry and I time to rest, and clean up around the house!  It was a nice relaxing weekend!  Thank you mom!  The kids are getting big quick and turned 8 months old!  

Last year I was 20 weeks pregnant and not running!

Now I am back to running and have these adorable little nuggets to love!

I have 9 weeks to USA 25k Championships, and 15 weeks until Grandma's Marathon!  So bring on the training!!

Ready, Set, Blog!

It has been a long time since I have had the chance to post!  Being a mommy of two wee babes is TIME CONSUMING!  The kids are growing well and healthy! I am working on getting back into shape after a 7 week lay off due to a back injury.  Things are coming along...slowly.  I raced this weekend running 5k in 17:43.  5 weeks ago following a workout one of my teammates guessed I would run 18:20 and I said F&*% you! I will run 17:40ish!  But in my heart I hoped I was wrong, I hoped that I was in 17:20 shape.  So I went out in 5:30 and wished in one hand...and came out with 17:43 in the other. My teammates ran 3 PR's so it was exciting none the less.  Kelsi won in 16:56, a 32 second PR!  Ellison was second in 16:58, not sure how much of a PR I think 6 seconds, and Beth was 3rd in 17:04 a 5 second PR!

As all things go, there was no time for dwelling. It was what it was, and now it is time to train for bigger, more important things!  I am getting ready for Shamrock Shuffle in Chicago, were I hope to run sub 28:30 (same pace as the 5k I ran this past weekend), and then it is off to USA 25k Championships in May, followed by Grandma's Marathon in June.  Grandma's is the main goal.  I am hoping to race under 2:43 and punch my ticket to the Olympic Trials in Los Angeles. I have a lot of work to do! 

So along with training a lot of dreaming is being done, and I am excited to go after my 3rd Olympic Trials!  My mantra going into the upcoming season is "I am strong, I am smart".  I have to race smart, but remember all the things that have lead to this point! Sadly much of my training is done via treadmill as the roads here have been impossible (4-6 inches of ice), and the kids make it hard to get my training in during daylight in the winter!

Just happy to have a place to get workouts in!

I plan to start updating my blog again at least once every other week, and keep every updated on how training/racing/motherhood is going. 

Nolan

Corra

These little ones are happy and enjoying life here at casa del Spellman! They are both growing quick!  Nolan can crawl and climb on EVERYTHING, and Corra is content to be picked up, but tries to crawl and just gets mad that she can't!  She planks A LOT in an attempt to crawl. 

Better at planks than mommy! 

Nolan is on the move! 

Keep posted for training update coming at the beginning of next week! Saturday marks 16 weeks to Grandma's Marathon.

2014 AkRUN 1/2 Recap

As the end of September nears every year, the running community of Akron starts to scurry a little quicker, and look a little fitter.  Anyone who runs, jogs, walks, or knows someone who does, feels the buzz of Christmas in September being just around the corner.  The Akron Marathon is one of my favorite races every year.  Our city lines up on a great course, with some of the finest spectators, while fantastic athletes take to the streets.  

Going into this years race there were a lot of questions in my mind.  In general I have a very realistic handle on my fitness.  I know within a few seconds over many miles what I am capable of, and can even throw in some variables and appropriately adjust the outcome. I occasionally surprise myself, and occasionally miss the mark.  But typically I am capable of a smidge more than my training has indicated.  So I start with the A goal in mind and know I am physically ready to push for it.  I remind myself of all the hard work I have done prior to racing and find comfort in knowing my preparations.  This year was different. Very different.  Going into this year I knew the following;  I felt comfortable at 6:30 pace for a 4 mile tempo run.  I had not run 13 miles since November of last year.  My weekly milage over the past 6 weeks had been the only mileage I had put in for 10 months. This was not reassuring knowledge as it usually is.  Because of this, I was nervous.  I had absolutely no idea what my fitness  level was.  I began to hope for the 6:30-6:40 pace which I managed for one 4 mile tempo, to be manageable for the duration of the race, and started to wrap my mind around that as my A goal.  As quickly as I would feel confident, I would start to think of my lack of training which lead to me wondering if I was making a huge mistake.  I began to push the negative thoughts out of my head and refuse to entertain them.  I just needed to get to the start line and get running! 

CED Gals before the start.  Katie, Barb, Kelsi, Morgan, Marisa, Aubrey, me, Ellie.  

Race day finally came on Saturday the 27th, and we met my family in the parking deck like we always do, and walked to the elite staging area. As my teammates and I nervously chatted on our warm up I began to feel my competitive self FINALLY showing up.  "I can and will do this. I know I am capable of more than I believe and I have to 'race up' today".  Finally preps were done, and we were on the line ready to go!  One last easy breath was taken and with my jittery finger on my watch the race began.  I tried to keep things under control and let the first mile happen.  It is a long 200 foot drop, so I didn't care about the time. 6:00.0 just what I had expected.  I found myself running in 5th place with Marissa.  We ran together until 2 miles and then I was on my own for quite awhile.  The splits were clicking by 2-6:21, 3-6:14, 4-6:25, 5-6:23.  Around 5 miles I began to wonder why I believed this was a good idea.  I found myself thinking "Why didn't I run a relay leg?", "1/2 marathon?  Why would you think you can do this?".  But the miles kept passing 7-6:50 (the most uphill mile on the course, 8&9- 13:04, my stomach began to grumble and I pleaded for it to go away. I was nervous since I had not yet run this far with any sort of effort behind it, that my stomach would rebel and threaten to ruin even the best played cards I had.  Shortly after 9 miles the race runs through campus and pops you back out downtown.  I could hear my friends and family cheering and suddenly I felt great again. mile 10-6:14.  As I began across the Y bridge for the final time I had to start working very hard to maintain 6:30-6:40 pace.  My legs were shot. 11-6:36, 12-6:37.  I fearfully pushed toward the finish line trying to will my dead legs to life.  I came into the stadium and heard Dave Hunter announce my arrival in 4th place. 1:24:27 read on the clock when I finished.  I was thrilled!  6:26 average for 13 miles was as good as today could have yielded! I quickly learned that Kelsi Nutter had won in a huge PR of 1:17:05, Ellie had a great debut for 2nd in 1:17:50, Katie Kay PR'ed in 1:21:53,  Meredith would finish in 1:25:41 for her debut, and Ryan had met his "secret goal" of not getting beat by any women in 1:16:15.  It was a great morning in Akron!

Mile 10
(Photo courtesy of Mark Godale)

 Almost 3 months after having Nolan and Corra I couldn't have imagined I would be back into 1:24 shape! 

I will be racing again on October 26th at the Youngstown Peace Race, and I look forward to seeing where my fitness is on that day!  Until then I will work on keeping the little ones growing and pounding away at the pavement! 

Off to the races!

Celebrate Westlake was my first post colligate race, so it seemed fitting to use it as my first postpartum race as well.  My teammates were racing and I wanted to join in on the fun.  My coach and I agreed that "racing" would be detrimental, and would put me in a position to create an injury, so we opted for a progression run rather than race! I was just happy to be part of the event, and I hoped to run 6:30-7:00 average.  I wanted to progress from 7:00 to 6:00 but all based on my preconceived notion of what these paces felt like.  6 months of no running leaves me clueless on paces.  It is going to take time to become a human metronome once again.  

All smiles! 

The day of the race came and Ry and I were up early feeding the kids and packing them into the car!  I was so pumped to have my coach and teammates meet them!  Warm up was same old same old 2 miles, drills and strides.  Then it was time to race!...I mean progression run!  The gun went off, and it was hard to keep things under control, so I inadvertently threw the plan out the window, coming through the mile in 6:08...Ooops!  I quickly regrouped and started running closer to the goal pace for mile 2- 6:41.  There was a man on a bike cheering for another lady in the race, and I have to admit I started to panic, and worry that I would be beat by someone I didn't want to get beat by.  But I talked myself off of the pride ledge and focused on the plan.  No one ever passed me, and I knew all of the ladies in front of me belonged there.  mile 3 was 6:32, mile 4 was 6:31, and mile 5 was 6:05!  I was very happy to run 32:11, and do so pretty comfortably! My legs were never tired from it and I was comfortable on my 10 mile "long" run the next day.  

The kids had a good time at the race, and were little angels! 

Nolan looking too cool in his shades! 

Grandpa and grandma hanging out with the little ones!

I was happy to have a week over 40 miles, and the kids continue to grow and get stronger!  Month 2 of having kids is coming to a close, and I look forward to more sleep, more miles, and faster times!

Training Blog Aug 11-17

Man it has been a long time since my blog has been primarily about training!!

I had a solid week of training last week...for a gal that took over 6 months off and is working on raising 2 kids that are 6 weeks old.  I also hit 31 years old this week.

Monday -2 easy miles @8:40

Tuesday - 2 miles warm up, 1 mile@6:15, 2 min rest, 3x400@ 89, 30 sec rest, 1x800@6:15, 2 mins rest, 2x400@89 30 sec rest. My splits were 6:15, 89,87,88,3:07,87,81. Felt in control the entire time.

Wed- 4 miles easy@ 7:56. I was happy to report no soreness in my legs! My rib cage on the other hand was a sore mess!! Apparently not breathing hard for 6 months actually gets your chest out of shape!? Holy cow I have a long way to go!

Thursday- 4 miles easy @7:31 from sec sole. again feeling good.

Friday- 5 miles easy @8:12 with Connie around the neighborhood. Great day for a run!

Saturday- "long run" with Ryan! It was beautiful out and great to run in the valley. Ran mile 7 @1/2 effort and it was 6:53. Fingers crossed! 8 miles @7:41

Sunday 4 miles @8:08 pace easy with Ry again 

I am taking Monday off after 10 days of running. I plan to take a day off every 7-10 days for awhile to ensure I stay as healthy as possible during my...don't call it a comeback! I'm feeling good and ready to be racing mentally, but physically not quite there. I still have a belly on me despite not having much weight (still up 3 lbs).  I am doing core work to fix the diastasis recti I have acquired. But only time will tell if it can actually be fixed. Luckily Ryan still tells me I'm pretty. I know it's hideous, but those kids are so cute. Fair trade?!?

6 weeks to the Akron 1/2, I'm hopeful I can be in 1:28-1:30 shape. Glenn says "no time goals", but I can't run without thinking of numbers so numbers are what I think of...sorry Glenn! 

Quick Picture of the growing little ones!  Corra (top) and Nolan (bottom)