Steamtown Marathon Training 2016: Week 7 – 2016 Olympic Games in Rio de Janeiro!

What can be more inspiring than watching the 2016 Olympics to help you get motivated for an upcoming race!!! The time, dedication, strength and courage for a single moment to represent their country is profound.

Steamtown Marathon Training 2016: Week 7 - 2016 Olympic Games in Rio de Janeiro! - runcooklaugh.comSacrificing 4 years or more of their lives participating in the largest sports competition that exists is quite an honor. As a spectator, I can only image what they were feeling as I gazed in awe at their spectacular performances. Whether it is in triumph or defeat, to be part of this astonishing event is a feat within itself.Steamtown Marathon Training 2016: Week 7 - 2016 Olympic Games in Rio de Janeiro! - runcooklaugh.com

This week I used their drive to push myself beyond my limits… focusing on my form when I needed it the most, working on my stride when I was feeling weak and using my mind for that extra motivation. Rocking some new gear is an added bonus😉! Look good, feel good, do good!Steamtown Marathon Training 2016: Week 7 - 2016 Olympic Games in Rio de Janeiro! - runcooklaugh.com

Seriously, it was also a great week because I had a chance to train with my good luck “running” charms, Kim and Jason. I have not had a bad run yet when these guys are around! Last year I ran 20 miles with Jason in preparation for the 2015 Steamtown Marathon.  I experienced a whole array of emotions that day from excitement knowing I will be pushing myself beyond my limits, tranquility from being one with the run, pain from a side stitch and euphoria when I reached the runners high. Jason brought me to the next level that day asking me to sprint the last stretch of this over 2 1/2 hour run. I didn’t think I had it in me, but I did and it felt amazing! It has become my thing now and every time I finish a run I like to throw a sprint in just to see what I have left in the tank. I am really fortunate to be surrounded by such a great group of people who appreciate and are passionate about running. Above all, I am so blessed to have a devoted spouse that picked up this amazing sport as well. He can totally understand me when I say, “Honey, I’ll be back in 2 hours after my 16 mile run. Can you watch our 4 little monsters?”.Steamtown Marathon - Gabrielle Panepinto Reiser - runcooklaugh

Now for the downside of this week. Some pain and discomfort is normal when training to this extent, but when is it time to cry, “Uncle!”? If your body is screaming, “Not another 10 miles!”, you are better off taking that day off before it really starts rebelling. That is exactly what I did on Thursday after experiencing pain in my quads. Throwing in a Swedish massage wasn’t a bad idea either. Repetitive, sustained muscle contractions required during running causes the loss in joint range of motion, decreased circulation to compressed tissues, shortens and tightens the muscles which may cause injury.  A massage is a wonderful way to elongate the muscles, helps alleviate muscle tightness, restores the joint range of motion, and improves circulation. Most importantly they feel soooo good! I was refreshed and ready for my 16 miler that weekend.Steamtown Marathon Training 2016: Week 7 - 2016 Olympic Games in Rio de Janeiro! - runcooklaugh.com

Did someone say they wanted to see a fashion show! Get ready for a lot of leg😂. I broke out my new kicks this week as well. I decided to get Asics again and I have been alternating two pairs. I plan on running the marathon in the DS Trainers. Slowly the running ensemble is coming together.Steamtown Marathon Training 2016: Week 7 - 2016 Olympic Games in Rio de Janeiro! - runcooklaugh.com

On the flip side, I actually have been training barefoot for some of my runs this week. Yes, no socks or sneakers on the grass! Roger said it will strengthen my feet, ankles and improve my form. It feels quite interesting and somewhat challenging since the surface can be uneven and I am trying not to twist my ankle. It is encouraging me to become lighter on feet which may reduce the risk of injury in the future.

WEEK 7 MARATHON TRAINING SCHEDULE

Steamtown Marathon Training 2016: Week 7 - 2016 Olympic Games in Rio de Janeiro! - runcooklaugh.comAUGUST 15TH: RECOVERY RUN ~ 5 MILES
A very slow and easy pace run.
SNEAKER: New Asics DS Trainer
START TIME: 10:30 am
After my 14 mile run it is nice to have a day off yesterday and an easy run today. I am feeling a bit sore especially my quads. My fitness class at night was not so easy either… especially since it is at 8pm. I am definitely a morning person! I finally broke in my new sneakers today.

DO-OVER PLAN: none
CROSS-TRAINING: 1 hour fitness class

Steamtown Marathon Training 2016: Week 7 - 2016 Olympic Games in Rio de Janeiro! 1- runcooklaugh.comAUGUST 16TH: ENDURANCE RUN WITH NEGATIVE SPLITS ~ 8 MILES
8 mile trail run out and back. First 4 miles 8:15 pace, then 7:15 on the way back. Walk as cool down.
SNEAKER: New Asics DS Trainer
START TIME: 8:15 am
Today was a fun run because I was meeting my teammate/friend, Kim, on my favorite trail. She is a great friend and loves running as much as I do! I noticed there is an uphill section of this trail that I am finding difficult to hit my pace. This should help during the hills at Steamtown!

DO-OVER PLAN: none
CROSS-TRAINING: no

Steamtown Marathon Training 2016: Week 7 - 2016 Olympic Games in Rio de Janeiro! - runcooklaugh.comAUGUST 17TH: RECOVERY RUN ~ 5 MILES
A very slow and easy pace run. 10 minute barefoot run on grass before and after the main run.
SNEAKER: New Asics GT 2000
START TIME: 10:45 am
I changed the order a bit and ran 10 minutes barefoot before my class. The feeling of my soles hitting the uneven terrain is liberating. After my class I ran my 5 miles. As I concluded today’s workout, I realized it was the first time I felt pain during my training.

DO-OVER PLAN: none
CROSS-TRAINING: 1 hour fitness class

Steamtown Marathon Training 2016: Week 7 - 2016 Olympic Games in Rio de Janeiro! 11- runcooklaugh.comAUGUST 18TH: DAY OFF
After my runs this week and the fitness classes I am really feeling some pain, mainly in my quads. Usually I just deal with it by stretching and foam rolling the area. I decided to tell Roger and he gave me the day off since I have a big run on Saturday. It is important to listen to your body. Recovery is just as crucial to training as the daily runs. I tried a yoga class. I am a high energy person so it takes extra patience for me to move slow, breathe and relax. My shoulders are also very loose and I had to modify certain poses so they don’t end up dangling from my sockets. I decided to get a massage in hopes that it will help alleviate some of the discomfort in my muscles.

DO-OVER PLAN: none
CROSS-TRAINING: 1 hour yoga class
MASSAGE: 1 hour Swedish massage

Steamtown Marathon Training 2016: Week 7 - 2016 Olympic Games in Rio de Janeiro! - runcooklaugh.comAUGUST 19TH: RECOVERY RUN ~ 3 MILES
A very slow and easy pace run.
SNEAKER: New Asics GT 2000
START TIME: 8:45 am
I am doing much better… actually too good and I am feeling the need for speed. Since today was an easy day, I decided to throw in a hip hop class for some extra cardio… I also really had the urge to dance. I am feeling much better and I “worked it” at the overpacked class! The massage and one day off definitely helped with the recovery process.

DO-OVER PLAN: none
CROSS-TRAINING: 1 hour hip hop class, weights and sit ups

Steamtown Marathon Training 2016: Week 7 - 2016 Olympic Games in Rio de Janeiro! - runcooklaugh.comAUGUST 20TH: BASE BUILDING LONG RUN ~ 16 MILES
8:30-8:45 pace, eat and drink like you would on marathon day.
SNEAKER: New Asics DS Trainer
START TIME: 8:15 am
I had a great painless run today with my hubby and some of my running peeps! I took a salt tab before the run and I hour into the run. I carried a water bottle with Nuun for about 1/2 the time. I stashed one at mile 13 but forgot to pick it up😱. I also took a GU 45 minutes into the run and then another 45 minutes later.

DO-OVER PLAN: none
CROSS-TRAINING: noSteamtown Marathon Training 2016: Week 7 - 2016 Olympic Games in Rio de Janeiro! 17- runcooklaugh.com

AUGUST 21ST: RECOVERY RUN ~ 3 MILES
A very slow and easy pace run. 10 minute barefoot run on grass before and after the main run.
SNEAKER: New Asics GT 2000
START TIME: 4:00 pm
Back on the grass barefoot again. My backyard is a convenient place for this run. Unfortunately, the surface is uneven and I am dodging acorns and sticks. Afterwards, I ran my 5 miles wearing my GT 2000 sneakers and my right arch was hurting. I have my orthotics in and for some reason only that one side seems higher.

DO-OVER PLAN: none
CROSS-TRAINING: no

OVERVIEW: As 2016 Olympics concluded and I used what I observed to motivate me during my runs. Also, this week was the true test proving the importance of listening to your body. After experiencing soreness, I took a day off from running and I was fresh and ready for my 16 miler. Additionally, experimenting with the barefoot technic of running to strengthen my feet, ankles and form has become an added bonus to my training schedule.

What is your favorite Olympic event?

Do you have a favorite type of sneaker?

Did you ever run barefoot?

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2 thoughts on “Steamtown Marathon Training 2016: Week 7 – 2016 Olympic Games in Rio de Janeiro!

  1. You inspired me to run and get back into shape. I’m more of a 2-5 mile runner. I’ll leave the marathons to you. For now, jogging is part of my weekend. Good luck w/ all your runs!

    1. I am so happy to hear that! Having a consistent exercise routine will help you stay fit and in the long run you will live a much healthier life:)Thank you for following me!

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