Operation Sub-2 (Redux) - Weekly Round-Up (6)

I'm happy to report that after last week's rough start, my week (and running) improved. 

Here's the plan for Week 8:

Monday: Rest Day, with a focus on stretching and foam rolling
Tuesday: 3 miles, easy, and strength training
Wednesday: Hill intervals (45-minutes)
Thursday: 3 miles
Friday: Rest
Saturday: 13 miles
Sunday: 4 miles

With just a little more than a month to go until the half, I've started to think about how I can target my last few workouts so that I'm prepared to finish in under two hours.  As always, I will be more than thrilled if I cross the finish line in 1:59:59.

I've run this race twice now (for the inaugural RnR Half and in 2011 when it was the National Half) but, this year, the course is slightly different. Before the run, I want to run the course at a relaxed paced.  I'm obviously familiar with the area, but a trial run could help me plan how best to pace myself during the race.  I'll have to take a look at my training plan and make a few adjustments.  It's time to put in serious work.

Operation Sub-2 (Redux) - Weekly Round-Up (5)

Running is off to rough start this week.  I'm going to avoid coming off as whiny - because, after all, I'm doing this by choice - but I've felt incredibly exhausted.  (Yesterday, I skipped my workout and was in bed by 9 PM.)  I ran three miles this evening, and the workout was much harder than it should have been. Hopefully, I'll be at 100 percent soon.

Here's the plan for Week 7:

Sunday: 3 miles
Monday: X-Training and Strength
Tuesday: Rest
Wednesday: 3 miles
Thursday: 4 miles
Friday: Speed Workout
Saturday: Rest
Sunday: 13 miles

Non-Running Commentary: A Steakhouse for the Ladies

Word on the street is that STK, a female-oriented steakhouse, is coming to DC.  (Apparently, this is a thing in several other trendy cities.)

Where do I even begin with this?

The commercial? 

Because, let me tell you, when I go out for steak with my lady friends, we suggestively feed each other before cutting into a cut of meat with a chainsaw.  The only thing missing from this is someone spilling the vodka all over their dining companion's white blouse.

This quote from the CEO?

The idea behind STK, said Jonathan Segal, the CEO of the One Group, was to create a steakhouse for women. When he visited several area steakhouses, "the majority were full of men," said Mr. Segal. "If you cater to a female market, men will follow happily and empty their wallets into your tills."  

Oh right -- because we all know that women aren't the real money-making customers.

How about this one?

STK, then, became a place where women wouldn't find crab cakes but "crab salads," Mr. Segal said, and steaks came in small, medium and large cuts.

Women love salads, y'all!  (Also, why would you order a crab at a steakhouse?  Rookie mistake.)

I'm taking bets on how much pink will  be used to decorate this place...

Operation Sub-2 (Redux) - Weekly Round-Up (4)

Did you hear?  It's been cold.  In fact, on Wednesday, it was warmer in Anchorage than in DC.

I managed to get a few runs in, but I didn't run nearly as much as I had planned.  I was able to get in a few short runs during the week. Stef and I ran about eight miles yesterday (when we started, the temperature was around 25 degrees); it felt good, but I think staying out any longer than that would have been miserable.  

The temperatures this week are expected to be much warmer.  Here's the plan this week:

Sunday - X-Training and Strength
Monday - 5 miles
Tuesday - 4 miles
Wednesday - Speed work, 6 miles
Thursday - 4 miles
Saturday - 13 miles

Quoted: Running Friendship

A good friend is a steady companion along the way, no matter what the pilgrimage brings. Elena and I have said many times to each other that we’d happily let go of some of the heartbreak and trials each of us has faced if the great puppeteer of the universe would see fit to pull a couple strings this way or that to make the path a little less bumpy.

Yet as long as we have the road, the ramblings and each other to look forward to, it’s all going to be all right. Bring it on, life — we’re laced up and ready.

-From Running Friendship via Runner's World

Operation Sub-2 (Redux) - Weekly Round-Up (3)

Last weekend's temperatures were perfect for running. I'm not looking forward to the cold snap that is on its way to the region -- unless, of course, it leads to snow.

Here's my plan for this week:

Sunday: X-Training and Strength
Monday: 4 miles (progression run)
Tuesday: 4 miles (easy)
Wednesday: 6 miles (tempo run)
Thursday: 3 miles (easy)
Friday: Rest
Saturday: 13 miles

Will Run for Chocolate

The February issue of Runner's World has a few nifty tips to satisfy chocolate cravings.  I'm a little skeptical about substituting black beans for butter in brownies, but I'm willing to give it a shot.  I went the easy route this afternoon and picked up a these at the pharmacy:

Also - the cashier looked at the bars and mentioned that everyone that came in today seemed to be buying treats.  I was very tempted to reference Treat Yo' Self Day.  

Quoted: How to Savor Life

When you savor tea, or chocolate, or a handful of berries … you slow down. You pay close attention — the closer the attention, the more you’ll get out of the savoring. You don’t rush to the next thing, but stop and give some space to the activity. You aren’t worried about what you have to do later, you are fully enjoying the present. 

This is savoring, and it takes practice. You can do it right now, wherever you are: pause and look around you and savor this very moment. Even if it doesn’t seem to be special, because let’s face it you’ve done what you’re doing a thousand times, savor it. Fully appreciate the gift you’ve been given. 

This is a practice you can do several times a day — find a few rituals for savoring, like enjoying your morning tea or coffee (without sugar), or taking a bath, or reading to your child, or having a tea ritual in the mid-afternoon, or snuggling with a loved one. The more you practice, the better you’ll get.

From "How to Savor Life" via Zen Habits

Operation Sub-2 (Redux) - Weekly Round-Up (2)

My SmartCoach plan is working well so far.  Last week, I ran all of my runs as intended (meaning I didn't quit because I was bored or tired, and I even managed to wake up at 6 AM to run before work).

I'm worried, though, about doing so many runs on the treadmill.  It's fine, but it's really not the same as running outside.  This week, I'm thankful that Stef and I are going to meet up after work to run hills.   I'm also curious about the logistics of running during my lunch break.  If I can run and shower in an hour, it might be the way to go during the winter months.

This is the plan for Week 3:

Monday - Rest Day
Tuesday - 5 miles (easy)
Wednesday - Hill workout with Stef
Thursday - X-Training and Strength
Friday - Rest
Saturday - 5 miles
Saturday - 5 miles

Running Hazards

The next time I complain about running in DC, remind me that I don't have to worry about making friends with an alligator on my run.  (Unless, of course, one escapes from the zoo. ::crossing fingers that all reptiles are accounted for::)

For real: Ask Dr. Daily: Tripping Over Reptiles