Run #16: 1 month down, 3 to go!

A excerpt from my phone logs from this past Thursday:
From Melissa: "Holy $@*#!!! Our marathon is in 100 days..............."
Me: Ahhhhhhhhhhh!
Me: Oh wait... that's like 1/3 of a year...

This week made me finally feel like we were back to "distance running". Great variety of runs from rain, solo, and hard hills in the heat lead to us being ready for pretty much anything this morning when we defeated the snooze button.
We chose to try out a new trail, and we were so happy we did. We had heard about the Silver Comet trail for a while now from many local road cyclists and knew it was part of our local Path system, a network of paces pedestrian/bike trails that are scattered around Atlanta. The silver comet is the longest, running from the north west corner of the city all the way into Alabama.
It was fabulous. Other than during an actual race, I have never seen such a gathering of runners who 1. know what they are doing, and 2. know the rules of the road.
I was slightly hesitant at first to run where so many weekend riders were going to be, but the communication between riders and runners was great.
Biker: "On your left!"
Mel: "Thanks!"
Mihkel: "Appreciate it!" was the soundtrack for the morning.

Having done our math as to what our actual run pace and walk paces should be to hit a 12:20 mile, we hit the path confidently this morning, and we were spot on for the whole distance. I'm excited about hitting double digits in a week!

Few things I have been changing up on my runs, some minor, some major:
- chewing gum on a run: worth it to get the sweat out of the mouth?
- sport laces: super convenient, or too tight?
- stride: 180 steps/minute, or go with what i have always done
Any ideas?

And of course, as always, our stats:

And us, happy and sweaty at the end:

See you all on the road!

-Mihkel

Run #13: 3 Hot Miles and my Inner Fat Kid

We did a 3-miler today that went relatively well considering a few non-working crosswalk signals (you'll be hearing from me, Sandy Springs!!) and some pretty brutal heat. I LOVE my new Brooks Ravennas. Not only are they mad cute and lime green, but they feel great and I'm pretty happy to be in a lighter shoe (compared to my Adrenaline 11s). Thanks soooo much to Big Peach for being incredibly helpful and informative. Matt is my hero.

But now on to what I really want to talk about....food!

I have such an inner fat kid. Food and I haven't always gotten along very well, but our relationship is drastically improving. So, I'd like to share some of my fave things in the world to make. One note: I am not a food blogger. I'm not that great at taking photos. If you want food porn, go here.


Breakfast: Morning meals are generally Mihkel's territory. I love over-easy eggs. I like to mush the yolk into toast and cover it in Tabasco. Mihkel caters to this and manages to make pretty killer less redneck and more run-friendly meals. My fave right now is this:

Man, I suck at food pictures....now making it a goal to get better. Back to the food! This is peanut butter, apple, and turkey bacon on wheat. I love this breakfast sandwich. The best PB is the kind you get ground for you at the Dekalb Farmer's Market, but JIF works fine too.



My favorite lunch/light dinner right now is this:

This is an Alton Brown recipe that I have gotten hooked on. Of course, Alton Brown could give me a recipe for sheetrock risotto and I'd try it. Here's the recipe. This is basically sardines marinated in sherry vinegar, parsley, lemon zest, and the oil they are packed in spread on toast with smooshed avocado.

Now, before you make that face at "sardines" consider...sardines contain a great amount of the good fatty acid, tons of calcium, iron (of which I am persistently deficient) and are mad filling. Plus, they are environmentally friendly and wallet friendly.

So, before you get all "ewww!" and snobby on me, give it a shot. If it's good enough for Alton, it's good enough for me.

Those are two I wanted to share with y'all real quick. There will be much more to come as I figure out how to take better food photos!

Happy eating and even happier running!!

Melissa

Run #12: 5 mile cut back: Ouch

We had a cut back week, and we cut back just a smidge too much.

Mel was out of town for a conference (hence the run in Dallas), and I was here in Atlanta to do 2 runs solo. 

I had a great run on Monday, getting my 4 miler out of the way and coasting on my high from last Saturday. 

After that life just kind of took over and we both missed our other runs. But so it is, and this blog is also about accountability. 

One thing we have learned is that for summer training, the earlier the better. Less heat and less crowds. 

And the instant gratification of hitting that snooze does not make up for the heat later in the day.

It was a tough run, and both of us were hurting, but I am glad we leaned out lesson on a cut back week vs. a week where we are going to be running 20+ miles. 

We still met our times and pushed hard, but I haven't felt that worked through after a run since the half. 

But I am looking forward to this weeks runs. I found a great new little out and back from my doorstep that feels new and fresh and can't wait to get back on it. But we need to start finding new scenery for our long runs. 

Anyone have any suggestions for good websites for finding local runs? We have used Garmin and MapMyRun in the past. 

See you all on the road! And don't hit that snooze button. 

Cheers,

Mihkel

Run #9: Running Alone in the Lone Star state

So, if you are on my FB or know me, you know I'm in TX for the week for work (and that I'm bitching mightily about it). It is blazing hot here in Dallas. When I left for a run this morning before 6:30 am, it was already 85 degrees.


This is my Garmin data. I just learned the "embed" feature on Garmin connect, so I'm pretty darn proud of myself. The first mile wasn't too bad. I went out a little fast, but I blame that on listening to this song on my iPod. Mile two got a little rough since the sidewalks were covered in crazy slick mud and I had to avoid them. Yesterday while walking back from the conference I decided walking through "dirt" was no big deal but it turned out to be algae/mud/pond scum and I ate it on the sidewalk. I have a pretty awesome bruise on the top of my foot from it. Mile three was hot. It felt over 90 and I was very ready to be done.
Mile 1: 11:11
Mile 2: 11:39
Mile 3: 11:08

Not too bad, but I'm ready to knock out tomorrow morning's 4 and then get back to Atlanta. /Endofcomplaining

Cheers,

Melissa

Run #8: Long run; 7 miles, The stars allign

What a run!
We got up this morning to get our 3rd (tecnically 2nd) long run under out feet and it was marvelous.
Early morning, 66 degrees (in the summer, in atlanta!? unheard of!), lightly misting and cool on one of our favorite trails along the Chattahoochee River.

It seemed that the stars aligned for this run. We went quick, had no pain, and by the end, felt like we could have run another 2.

Why such positivity? Where did this beeming feeling come from? I feel it came from the little things and having finally shaken off the dust from our break after the half.



I have to give all the credit to Mel and her planning and motivation. I thank Prefontaine every day to have such an amazing running partner. I couldn't have asked for anyone more understanding, driven, and inspirational person to have running next to me.

New visors! Spy vs. Spy anyone?

 

 

 

 

We have been having a great time learning from you all, reading other runners blogs, forums, etc. Today we took after a great post on Long May You Run. We ran the first 3/4 of our long run at a slightly slower pace than usual (12:30), and then would ramp it up for the last 1/4 at 12:00/mile.
It was great, and we both enjoyed every step of the way. (Thanks Danielle!)
I think the next step (ha ha! see what i did there?) is to figure out what our goal paces actually feel like, and not rely on what our Garmins say. Once we do that, we can hit those splits more consistently and faster.

See you all on the roads!
Mihkel

Run #7: Becoming a Morning Runner

Last night we were supposed to run 3 miles. That turned into both of us making a foray into morning running with a 2 miler this morning instead.

Last night Mihkel's brother came over to help with an errand. After that was done I decided to make cookies (these were delicious, by the way..and low-fat!). And then I remembered that I had a bottle of Proseco chilling in the wine fridge that was waiting for me. So, all these things combined convinced us to blow off our evening run and plan to run in the morning.

Mihkel was a little skeptical, but we still managed to fall into our running shoes by 5:45 to get out the door. We decided to take the hilly route again since the park was closed we love a challenge. Heres what our splits looked like:

Ignore the last two weird things....I was tired and it was early.

How can you say no?

Overall, not too bad. We took Uschi so a little of that time was waiting for her to answer nature's call and also to divert to run through all the tall grass she could. We surmised the morning dew works like undercarriage cleaner on her.

So, we learned a few things from our morning run. 1) We are both way too awake after and have no idea what to do with ourselves til it's time to go to work. 2) It makes you feel like a badass. 3) The weather is amazing. 4) The delicious and fiber-laden meal you had the night before will sneak up on you before you know what's happened. (This was also delicious.)

Tomorrow is our second long run of 7 miles so look for Mihkel's update on that. He's a bit skeptical on the morning running thing, but I'm dedicated to convincing him that it is a good idea. Or at least it will be once we get the logistics worked out.

Happy running to you all!
Melissa

Run #5, Accidental Hillwork: 356 feet in 3 miles.

It's the start of week 2. 1 week down, 17 to go til we pound the pavement for 26 miles.

When looking at a week, I have quickly learned to compartmentalize things into short runs and long runs. I have to say one of our favorite topics of conversation on runs is future runs and planning.

This week we have 3 short runs, all 3 miles, and then our long run this weekend is 7.
Of course we want to challenge ourselves as we train to improve speed, endurance, mental fatigue, etc. So we usually choose one short run to change it up a bit, by doing speed work, hill work, fartlek (I know, I was confused at first as well), or a hard cross training. But after a hard week shaking off the dust, we wanted to come into the week slow and then do a speed work tomorrow, then go slow before our long run.

And what did we do today? Had an accidental hill work.
Know your topography!Hill work is the strength training of running. Greater intensity, more muscle work, and a change up in footfall. Its a great work out, but a challenge. But we are all in this for just that right? A challenge? If it were easy, then way more then 0.1% of the world would run marathons...

But as my favorite running partner says "What hurts on this run, will be easier the next time you do it" Even if her quads hate me right now...

I had a blast on those hills. It may have been slow, but it was a blast and felt so good at the end.

See you all on the roads!
-Mihkel

The Agony and the Ecstasy: Hot Yoga

Okay, okay....I'm being a bit of a drama queen.

If you live in metro Atlanta, GO HERE!!

I hadn't been to a hot yoga class in a few weeks so I decided to take advantage tonight and go to my fave hot class down in Lindburgh/Buckhead area at Red Hot Yoga taught by Bethany.

The studio recently ran a Groupon special. I think this is fantastic since everyone and their mother should do yoga. It is relaxing, inspiring, challenging, and an amazing workout. One downside of the Groupon, however is that the classes have a huge influx of people for a few weeks. This isn't a problem for focus, since once the Pranayama breathing starts I am in my own world for the next 90+ mins. But, since this is Hot Yoga and people give off body heat the room was insanely warm tonight.

Getting into and holding each of the 26 poses  was bruuutalllll. But The thing about yoga is: you can't distract yourself in any way from your practice. You are forced to be silent and to think about the way your body feels in the pose and still manage to push through it. This is so similar to distance running. You can't escape the doubts and fears in your brain. You have to accept and even embrace. It makes us stronger. And, in the example of Hot Yoga, sweatier.

Anyone else cross-training with yoga?

Namaste, y'all...
Melissa

Run #4, Long run: 6 miles

I know I know, commitment.
But this morning, at 7am, I was staring at the ceiling, I couldnt help but think of a shirt I saw on the trails a few days ago...

WANT

Right? I love this t-shirt.

We had a blast this morning on our second 6 miler. We ran by the river (a favorite) and did a little out and back along the park and then onto a road used by the local bikers to do laps. Sure, we went a little faster than we wanted (by 10 seconds), and felt it by the end of the run, but we know we can do it.
I'm finding that the hardest part of getting into training is the mental game, not so much the muscle strain and energy requirement.

Part of this process is reminders, remmbering little things you learned the last time, whether its the last run, or last time you trained for anything.
Switching up location is huge. I'm a huge proponent of changing the scenery. It makes miles feel shorter, gives plenty of conversation topics, and shows you more of your own town.
So sure, before a run you wont feel up to it, but you will never regret a run!
So get out there campers, pound that pavement.
See you on the trails,
Mihkel

Right! Stats:

 Totally unrelated: ALWAYS charge your garmin!

Run #3: Quick Three and a Little Perspective

Today I confronted an old enemy and had a discouraging result. Yup, I stepped on the scale again. And I got immediately frustrated and angry with myself. I'm relatively easily frustrated with myself. So our run ended up being a punishing one and my patient and long-suffering boyfriend hung in there with me. Heres the Garmin info:

3 miles out and back along the river. 

Negative splits do make me happy.

It am going to attempt to stop getting so easily frustrated with where I am and impatient with the road to the marathon and to getting in the shape I want. With this thought in mind I went to read a bit on one of my fave blogs: Skinny Emmie. Emmie lives in KY and blogs about her path on getting fitter, healthier, and happier. Her attitude, patience, and self love constantly impress me. On this post she has a quote from Zig Zigler. "You don't have to be great to start, but you have to start to be great." Mihkel and I have both started and I can keep that in mind when I start to get impatient with myself. 

Cheers, 

Melissa

Run #2: 3 miles of Speed Work and Brain Training

So today turned out to be a speed workout. I always have had trouble with being fast on my runs. I feel like I could run slow for hours, but really wish I had the stamina and muscle make-up to run much faster on shorter distances.

I think part of my issue comes from not enjoying the feeling of being uncomfortable. I hate being short of breath. I hate the weak and fuzzy feeling that comes over me when I have to dig deep for speed. But I also love hating it.

That sounds ridiculous, I know. But the pain and effort in the moment is so worth it after you're done. It makes you feel stronger both physically and mentally. I think one of the biggest parts of this training cycle will be the mental toughness necessary to violently beat-down all of the "this is ridiculous" and "I've lost my kneecap" thoughts that will inevitably pop-up over the course of training and the marathon.

So today we did a 3-mile loop with our regular 4min run and 1min walk intervals. This time though we did 2 mins at our regular pace and 2 mins of a bit of a faster pace. It was definitely tough and we were both exhausted at the end. Exhausted but a litter stronger and a tiny bit tougher. 

Check out the Garmin stats:

Split times for each mile. And yes, 11min/miles are fast for me.....

Here's the map. The peaks are runs and valleys are walks. The run goes right by the river. 

Any suggestions on good speed workouts or how to beat down the brain trolls? 

Cheers, 

Melissa

Run #1: Peachtree Road Race

So today was the FIRST of our 72 runs. Only 71 more to go!

We decided that we would start our training with an event: The Peachtree Roadrace.
The Peachtree is the largest 10k in the world and is run every 4th of July here in Atlanta. This year they made it a lottery for the first time ever, and only allowed sixty thousand people to run it. We signed up as a team and both got in.

It was a blast. Not so much a race, but it was still a 6 mile run, and we both had a lot of fun on the course.
The truth is, sixty thousand people is a lot.
But the race was spectacularly organized. We got our bib numbers in no time, we found our corral in no time, we started the race right on time, water stations were abundant (even if we missed one and paid for it), and the finishing chute was fabulous.

One thing I learned, or re-learned, was communication. While running with a partner in a road race, you dont always have a 5 foot wide lane to run side by side in. We found ourselves communicating fabulously (run single file, split to go around a group, slow up, move left, move right. etc). It felt a bit bossy, but it was either that, or get frustrated with sixty thousand people running with you. Ah, the importance of having a great running partner.

It was a great way to celebrate dating for a year (love you!) and start off on this journey together. Marathon training is supposed to start next weekend with a 6 mile long run, but we decided to start a week early and double up on the 6's.

We had a great time. I highly suggest anyone and everyone to: 1. run an organized race 2. do a big one.
Our finishing time was 1:23

Here are a few of the highlights:

The flag at the start. Happy 4th of July, everyone.

Local radio plays YMCA on the speakers...Everyone joins in.

Best running partners ever (around mile 3).

Yup....the local churches blessed their misters.

So glad for the bright pink top...would have lost her at the water stops

The crowd at the end.

With some crazy guy at the entrance to Piedmont Park.

Mel and myself after the chute. 

Our favorite part of the whole thing?
Our free waffle and 2for1 hash brown coupons for the Waffle House!
Thanks race sponsors!

Cheers,
Mihkel

Peachtree Health and Fitness Expo

Volunteers at the Expo

After our morning run we went down to America's Mart to hit up the Peachtree Road Race Health and Fitness Expo and pick up our race packets.

The place was packed but there were so many volunteers with outstanding organization that we had our packets and were in the fitness retail maze within 10mins of walking in the doors. Color me impressed so far, race organizers. 

Here's a few highlights from the Expo:

Rock n' Roll Savannah was there....We'll see you soon, Forsyth Park!!!

Ryan Hall (current American half-marathon record holder and Olympic marathoner in Beijing) was at the Asics booth. I was amped.

I love the pink plaid on the SPIBELT. Can't wait to use it.

I also picked up some running gear I had wanted/needed. A SPIBelt and a new visor so I don't get burned and can quit squinting for half of our runs.







And..most importantly....we got our race numbers. Since we didn't enter previous race times, we got randomly placed into waves. Mihkel was unfortunately stuck in X corral so we will both be running from that one. I have to admit, I was cranky at first since we will likely be stuck behind walkers for a while. But, like I said in our last post, we are looking at this one like a party...no need to get irritated. It is the world's largest 10k, after all.

Mihkel's number is the prettier one...

Excited to pin these on and RUN!

Cheers,

Melissa and Mihkel

Last Run Before Peachtree

Gravel Path around Cochrane Shoals and along the 'Hooch

So Mihkel and I went out this morning to knock out a quick 4-miler. We got a bit distracted by 11 Alive's Peachtree coverage so we didn't get to the river til 9ish. Cochrane Shoals is definitely one of our favorite places to run. It is a nice, wide, flat and mostly shaded gravel trail. The short half of the loop is about 2mi so we decided on two loops to get us close to 4mi.

 The first 1.75 was comfortable and easy. And then we got into the sun. Excellent reminder of how insanely hot Georgia summers can be and how I really need to wear sunscreen more often. It got a little tough for a bit, but when the 3mi marker hit, we were back in the shade and things got pretty nice to coast through our last mile. 

Cattails growing by the 'Hooch

This is our last run before Peachtree on Monday. It felt a little reassuring to know that we can survive in the heat and that our marathon is in the fall. It's also nice to know that we are hitting the road again and that training is almost officially underway.





 Our time for the run was 48:32. Our goal time is about 12:00mi so I think we are on our way to acclimate and get the running dust shaken off. For Peachtree we aren't planning on a time goal for the simple fact that there are 60,000 people on the course and I don't want to lose my mind trying to keep us on our pace. Plus, its a 6mi party. We want to have fun.


Cheers,

Melissa and Mihkel