Steamtown Marathon Training 2016: Week 5 – Happy Birthday Chris!

This week has been a great week weather-wise. I am 5 weeks into my training and I am feeling good. It is time to find some races to see how I am progressing. I learned 2 key points this week… one from my coach and the other just by trial and error.

Before I get into the details, I would love to share my crazy weekend with you at Lake Wallenpaupack in Pennsylvania… yes, no kids again so you know Daddy and Mommy let loose😂! Great friends, my husband and I on a lake… what more can I ask for?Steamtown Marathon Training 2016 - Week 5 - Happy Birthday Chris! - runcooklaugh.com

I mentioned in my posts, Patriotic Cupcakes with Coconut Cream Frosting – The Stone Roses Concert, how I love getting together with high school friends because they truly know you the best. No matter how much time passes or how far away they may live, when we all come together it is like nothing has changed. For a moment, we are all just kids again without a care in the world.Steamtown Marathon Training 2016 - Week 5 - Happy Birthday Chris! - runcooklaugh.com

Friends, fireworks and a whole lot of fun was what everyone should add into their life every once and awhile. Well, may be not the fireworks😜.Chris's Birthday Weekend at Lake Wallenpaupack 5 - runcooklaugh.com

The best part about being in the woods is the chance of finding great trails are pretty good😉. Fortunately, the trail was not too technical since I did not bring my trail sneakers.Steamtown Marathon Training 2016 - Week 5 - Happy Birthday Chris! - runcooklaugh.com

This brings me to my recent discovery when it comes to running. I attempted to change my sneakers a few weeks back. Everyone may have their opinion on what type of sneaker is best. I realize, what may seem so right and make a whole lot of sense to one person, can be totally different for another. I was told you do not need a stability shoe if you wear orthotics, which I do. I attempted to try a new sneaker that was neutral, but I began to get knee pains. Now I am back to my old stability sneakers and the pain is gone. I always get nervous when changing sneakers because I do not want to cause unnecessary injuries. I know my Asics are working well for me, so I should stick with them. I just have to find them a partner so I can alternate the two pairs.Steamtown Marathon Training 2016 - Week 5 - Happy Birthday Chris! - runcooklaugh.com

Now for my second bit of advice. Occasionally, I have a tendency to run faster than what is planned for me for that day. This usually happens when I am on my favorite trail. My coach Roger said, if you run consistently at the same pace you will not progress. “Running hard for every run will not help me improve my time and I will only plateau at that pace.” says the Jedi Master to the young Padawan😜. I am making sure I have 3 types of runs… slow, medium and fast. This way on my fast days, I will have enough energy to give it my all. Steamtown Marathon Training 2016 - Week 5 - Happy Birthday Chris! - runcooklaugh.com

I can’t believe 5 weeks of training has passed already! Time is really flying by and I am trying not to get too nervous for the big day. With so much going on, the distractions are keeping my nerves in check… at least for now.

WEEK 5 MARATHON TRAINING SCHEDULE

Steamtown Marathon Training 2016 - Week 5 - Happy Birthday Chris! - runcooklaugh.comAUGUST 1ST: RECOVERY RUN ~ 5 MILES
A very slow and easy pace run
SNEAKER: Asics
START TIME: 10:30 am
I ran an easy run today. I am feeling good, no aches or pains. I have to get new sneakers. I definitely put a lot of miles on my Asics and I have not been rotating them with another sneaker.

DO-OVER PLAN: none
CROSS-TRAINING: 20 minutes weightsSteamtown Marathon Training 2016 - Week 5 - Happy Birthday Chris! - runcooklaugh.com

AUGUST 2ND: HILL REPEATS 3 – 4 MILE HILLS ~ 10 MILES
Warm up 2 miles then do 4 repeats with negative splits on the hill. Do not start too hard and run faster towards the top. Jog slow back down and repeat. Jog 2 miles back easy pace.
SNEAKER: Asics
START TIME: 6:45 am
I think Roger read my mind because he has me doing hills today. I have a love/hate relationship with hill repeats. I feel like I hate them, but I love the challenge that comes with this type of workout. I actually got out early since I was meeting my teammates/friends. I love running with these girls. They are not only motivating and fun to be around, they also help the time pass. It is nice to have someone by your side suffering with you… and boy did we suffer. These hills took every bit of life out of me but I refused to let them win. As much as I wanted to stop at the 3rd hill, I pushed through the pain and completed the 4th hill. I cut the cool down short and made it to my fitness class in time to beat my body up some more.

DO-OVER PLAN: none
CROSS-TRAINING: 1 hour fitness classSteamtown Marathon Training 2016 - Week 5 - Happy Birthday Chris! - runcooklaugh.com

AUGUST 3RD: RECOVERY RUN ~ 5 MILES
A very slow and easy pace run
SNEAKER: Asics
START TIME: 8:45 am
I really wish I had a simple trail close by for my easy runs instead of the streets around my house. It would be more shaded and have less impact on my body. Too many kids and too much to do to factor in an extra drive to Oak Tree, my favorite trail.

DO-OVER PLAN: none
CROSS-TRAINING: 1 hour fitness classSteamtown Marathon Training 2016 - Week 5 - Happy Birthday Chris! - runcooklaugh.com

AUGUST 4TH: STEADY STATE RUN ~ 8 MILES
Warm up 1 – 2 miles then 6 miles at 7:50 – 8:15 pace
SNEAKER: Asics
START TIME: 8:45 am
I am back on my favorite trail. For some reason running here just gives me energy and life. As I was leaving, I told my husband I have to keep a 7:50 pace for 6 miles. He said I will be holding back. Well, he was right but I actually did not hold back and just ran by feel. Boy did it feel great!

DO-OVER PLAN: none
CROSS-TRAINING: 40 minute weights and sit ups

Steamtown Marathon Training 2016 - Week 5 - Happy Birthday Chris! - runcooklaugh.comAUGUST 5TH: RECOVERY RUN ~ 5 MILES
A very slow and easy pace run
SNEAKER: Asics
START TIME: 9:30 am
Today I definitely took it easy for my recovery run. After speaking to Roger, I realize the importance of giving your body a break from a consistent fast pace with an easy and relaxed run. I was tempted to “stop and smell the roses”.😜

DO-OVER PLAN: none
CROSS-TRAINING: noSteamtown Marathon Training 2016 - Week 5 - Happy Birthday Chris! - runcooklaugh.com

AUGUST 6TH: STEADY STATE TEMPO RUN ~ 8 MILES
Warm up 2 miles then 5 miles at 7:20 – 7:30 pace. 1 mile cool down
SNEAKER: Asics
START TIME: 11:00 am
After this weekend’s festivities, I was in no shape to run a fast 8 miler. No kids, so how can you blame us? We may have had a bit too much fun😳. We were definitely feeling it the next day. We found a beautiful trail that wasn’t quite what was planned for today’s run. It was a bit technical in some areas to keep a decent pace. I definitely will be coordinating with Roger if I plan any weekends away or nights out. I really don’t like NOT completing what he has planned for me.

DO-OVER PLAN: do not party too much the night before a run
CROSS-TRAINING: noSteamtown Marathon Training 2016 - Week 5 - Happy Birthday Chris! - runcooklaugh.com

AUGUST 7TH: DAY OFF
Driving back from Pennsylvania today after a fun weekend. I missed my boys a lot.  I relaxed and spent some good QT with them and told them everything I did over the weekend… well almost everything😉.

DO-OVER PLAN: none
CROSS-TRAINING: no

OVERVIEW: The weather this week was perfect. I felt good for most of my runs. I learned the importance of running a different pace for each run so I can improve and not plateau at that pace. I need to keep my easy runs a slow and steady pace. I also think it is definitely time for new sneakers, possibly two. I have learned, “If it ain’t broken, don’t fix it”. I am getting the exact same sneaker and hopefully find a second pair that is comparable.

Do you alternate between sneakers?

Where is your favorite place to run?

Do you like to be on a lake?

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6 thoughts on “Steamtown Marathon Training 2016: Week 5 – Happy Birthday Chris!

  1. Gabby, I do not run, but from those that I know who do, the sneakers are all Asics, Asics, Asics. The photos of you in this post — to me, you are starting to look alarmingly thin. Unlike Dan, but I don’t know if he’s training…Take care of yourself, stay healthy, momma. I admire your dedication towards your goals…but you seem to be shrinking!! (no need to post my comment)

    1. I appreciate your concern but what is truly alarming is the rise in obesity in our country. The reason why I started this blog was because nutrition and physical activity play such a major role in my life. For several years I not only researched how what we eat effects our over-all well being but I also live by what I believe. My passion is to help others to understand this and motivate them to take care of themselves.
      As for my physical appearance, you are going to have to talk to the big guy upstairs about that one because he made me this way. I’ve always looked like this… well not when I was pregnant with my 4 boys. I get a physical every year and I am in excellent shape. My BMI is exactly where it should be for my height and weight. I’ve mentioned in my posts that I believe in everything in moderation. This holds true in every aspect of my life from eating to exercise. As you can see I have a sweet tooth with all my dessert recipes…
      I appreciate your feedback and thank you so much for following me!

  2. Gabby, I love following you, you are an inspiration, in terms of your commitment to your own personal fitness goals, and at the same time, committed to raising the fitness-awareness bar for your four sons!!

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