Chicago Marathon Training: Week 3

Alright guys… I have just been a horrible blogger lately. This week, my goal is to remedy that a bit. Despite my lack of blogging about running, I have been running a lot. Maybe even a little too much (IT band made itself known yesterday, so I am backing off). But, even with some squirrelliness in my leg, my runs last week were solid and training is going great. I’ve also made a successful transition to morning running. As soon as the sun comes up, the temps begin to approach 95-110 degrees, so morning running is really the only answer. This means waking up at 5 am (ouch) to be out the door before 6 and off the roads by 8. As my long runs get a little longer, I may have to be out there even earlier. I’ll worry about that when I get there.

I am using the Hanson’s Advanced Marathon Training Plan with a goal time of 3:45. These are my paces:

Goal Marathon Time: 3:45
Goal MP: 8:35
Strength: 8:25
Speed: 7:33 – 7:52
Easy: 9:35 – 10:35
LSD: 9:05 – 10:35

This was my training for the week:

M: 6 miles GMP 4 miles GMP + WU & CD (it was 97 degrees out… give me a break)

T: Easy 6 Miles (9:45/mi)

W: Track Workout – 8 x 600 + 400 Recovery lap + WU & CD (2:34, 2:39, 2:35, 2:35, 2:29, 2:47, 2:40, 2:38)

T: Easy 8 Miles (9:22/mi) – oops…

F: 10 Miles LSD (9:12/mi)

S: Rest (actually, hiking)

S: Easy 6 Miles (9:47/mi)

Total Mileage: 44 Miles

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Beautiful morning for some 600 repeats!

In addition to the running, I also did yoga and body weight strength workouts each day. As you can see, a few of my paces were taken just too fast. I think this lead to my IT band making itself known towards the end of the week. The track workouts were supposed to be between 2:49-2:56, which not a single repeat was. I am having some trouble with not taking track workouts fast. To ward off potential injury, I am taking a week off from track work and taking an extra rest day. I definitely don’t think my IT band is injured, but I could feel it coming on, so I am not going to play around. This needs to be nipped in the bud now.

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I’m seriously not kidding about these temps. 

Last week was also the first back-to-back long run. For the rest of training, my longest easy run is the day before my long run, which contributes to the cumulative fatigue you get through this plan. I gotta say, I liked it! The long run felt natural, but I was definitely more tired than I typically am during a 10 mile run. Also, the long runs are taken quite a bit faster than I am used to. It was nice to go a little faster.

Over the weekend, Frank and I did some hiking and camping with some friends. During the campout, we tried to see if both of us could fit in our friend’s kayak. Success!!

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I think I was trying to wiggle away as he squeezed me a little too hard. 🙂

Next week is going to be a little chiller than usual. I am cutting out a track workout and cutting back the mileage a little to give my IT band a break. I’m going to keep up with my yoga and body weight strength training, but I am going to cut out squats and lunges. During the weekend, I’ll be out in Arkansas with a few friends to climb some routes at Horseshoe Canyon Ranch again. Should be a great time!

I know, I owe you a race recap still…I’ll get that out some time this week.

How was your week? How has your training been going? Any plans for 4th of July weekend?

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Weekend Adventures: Exploring the Kansas Underground

This weekend Frank and I did a little bit of everything! I paced a half marathon, we met up with the Kansas Speleological Society and went scouting for some caves on the Kansas Oklahoma boarder and went on a hike out at the Tallgrass Prairie. Basically, we had a great time.

Friday afternoon, Frank and I went straight down to the Tallgrass Prairie National Preserve for a 6-mile hike. The preserve is managed by the National Park Service and is probably some of the best hiking in Kansas. It has approximately 40 miles of marked trail where you can get rather far out into the Prairie. After Friday’s hike, we have officially covered all of the trails in the park!

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Nabbing the last trail at Tallgrass Prairie National Preserve

We got home in time to go on a bike ride with some friends and tried to hit the hay early. I had an early wake up the next morning for the Bill Snyder Highway Half Marathon!

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Bringing my group in to the finish line!

Saturday morning, I was up and ready to pace some people to their half marathon goals! I’ll write up a recap of the experience, but it was tons of fun!

After the race, Frank and I loaded up into the car for the Kansas Speleological Society (KSS) meeting in southern Kansas. We have done a lot of caving in the past, and really the only way to get access to new caves is to join one of these groups. Kansas isn’t known for good caving, but it has some stuff here or there. Luckily for me, I enjoy going into very small and tight caves, which is probably all that Kansas has. We spent Saturday afternoon out on a pasture, digging up sinkholes in hopes of finding new and unexplored caves. We found one with potential, but we still don’t know if it goes anywhere.

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Since I was the smallest of the group, I was sent in to see if the sinkhole lead to a cave.

In the evening, we camped out at a recreation and fishing area. Although Kansas is not overwhelmed in public land, it does have plenty of state recreation areas where there is free camping. We definitely take advantage of this Kansas perk.

The next morning, a few of the members of the KSS offered to take us to a cave on the Kansas-Oklahoma boarder. They were not too sure how far back it went and warned us that it was a wet and miserable crawl. We usually are not too picky about caves, so we took them up on the offer. This cave was a little deceiving. It had a big beautiful entrance, which lead to a tiny hole with flowing water. Frank and I loaded up with flashlights and kneepads and dove right in. I gotta say, this was probably the most miserable cave I’ve ever been in. I was face down and crawling in mud and water up to my elbows. Every time I thought “well, this can’t get any worse”, it actually would. There was even a section where we had to swim through cold and murky cave water. I always prefer dry caves, but I absolutely HATE swimming in a cave. The hole went about 1000 feet back and after an hour of army crawling through the miserable cave mud, we turned back. It’s always a joyful experience to see the literal light at the end of the tunnel when you’re in a wet cave.

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The entrance to the most miserable cave in the world.

When we got back to the car, we dried off and headed home. Overall, a successful weekend! Plus, after living in Kansas for a year, I finally made it back into a cave!!

How was your weekend? Any fun adventures?

By the way, I am going to be adding some more posts to my Weekend Adventures series including some “How tos” on backpacking, climbing, and caving.

Weekend Adventures!

Happy Monday Everyone!

I had a crazy fun weekend and a great week of training. I’ll update you on how the training went in my recap, but for now, I am going to tell you all about my weekend adventures. I figured that since Frank and I spend every weekend on some sort of adventure, I should start a blog series on what we do and where we go. This series will be very photo heavy interspersed with what we were up to!

Most weekends are spent backpacking, hiking, climbing, trail running, or some sort of outdoor activity. This weekend, we did a little bit of everything! Frank, our friend, Ben, and I took Friday off from work and drove out to Arkansas Thursday night for some sweet sport climbing and hiking in the Ozark Mountains.

We made it to Horseshoe Canyon Ranch in the AM and went straight out to some of the more popular climbing spots in the canyon. Now, before I was a distance runner, I was a climber. In fact, distance running was a way to get me in better shape for mountaineering. Soon, running became my main passion, but being able to climb all day is still pretty awesome.

Ben made it up his first climb EVER!! I was super happy to see him enjoy the climbs the way I do!

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After a full day of climbing, we went for a short hike through the Buffalo River Gorge. If you are ever in the southern Midwest, this is a place you HAVE to go!

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It doesn’t get much better than this!

We got back to the ranch just before dark, hung out with some goats (they had like 100 baby goats), and went to bed.

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The hills were covered in tents and dirtbag climbers.

Saturday morning and afternoon was filled with some of the tallest climbs I’ve ever done. These walls were about 85 feet tall and had some of the most fantastic views from the top. We climbed until our arms tired out and went back to the Buffalo River Gorge for the National Park Service Centennial Concert.

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This route went WAY higher than I am right there!

The concert was packed, and in such a beautiful place.

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Frank and I were making some faces at each other during the concert… also that guy behind us…
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Tons of people made it out for the concert!

Post concert, we packed up our backpacks and hiked into the woods a few miles to find a campsite. The Buffalo River Gorge is right up against a National Forest, where there is free camping all along the trail. All National Forests have free camping in the wilderness, so if you are ever in a pinch, it’s a good place to make an overnight stop.

We woke up Sunday morning with the sunlight coming in. I tried to stay asleep in my bivy, but Frank was not having it.

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To cut on weight and mass, I use a bivy instead of a tent. They are waterproof and super easy to set up and take down.

Before heading back to Manhattan, we went for a hike to a cave at the Lost Valley Trail. The Ozark Mountains are filled with great little spots, but this one was just fantastic. There were natural bridges, three caves (one had a waterfall inside), and a ton of scenic overlooks to view the valley.

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Crawling out of a cave.
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Frank and Ben beneath the Natural Bridge.

After the hike, we ate some lunch and made the 6 hour trip back to Manhattan, KS. Although we expected this to be a rather uneventful ride, as we got close to town, we heard on the radio that a tornado had touched down just west of town. The roads were quiet except for the occasional storm chaser vehicle driving by (good sign, right?). We stopped to overlook some of the crazy weather, but were advised that if we wanted to get back to Manhattan, that we should do so immediately. We made it back and into the basement, but the warning was lifted about 15 minutes later. Aside from some flooding, Manhattan made it through the storm untouched.

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Rather ominous looking clouds over Manhattan, KS.

So, we did a little bit of everything this weekend! I even managed to squeeze in some miles between our adventures. How was your weekend? Did you go on any adventures?