Portland Marathon Training – Week 4 & 5

It has been a week since I last posted, this was not intentional but life got in the way! Below are my training recaps for both week 4 and week 5 of training. Week 4 was one of those weeks where life/not sleeping got in the way and I was forced to listen to my body and back off a little bit. Thankfully it was a down week and week 5 went really well!

Week 4

Monday 6/9  – I was planning on waking up and going to CrossFit but it just didn’t happen. This was night 2 of sleeping horribly and I opted to stay in bed for an extra couple of hours and snuggle with the pup. 

How could I resist this face?!

How could I resist this face?!


Tuesday 6/10 – Hills Hills Hills in the morning! It was actually 10 degrees (or more) cooler than the week before and it felt so nice! We were actually a little chilly when we finished (note – it was 67 degrees, Texans are crazy). PM – Cryo and CrossFit — I am now asking for alternatives to running in the WODs as I’d rather gain strength when I’m there. I’m doing enough cardio outside of CrossFit.

Wednesday 6/11 – Planned on running but my shins were bothering me when I woke up. I dealt with shin splints ALL last summer/fall and would really like to not repeat that this year. Did some light stretching.

Thursday 6/12 — Crossfit, opted to take another rest day from running to let the shins continue to heal.

Friday 6/13 — Fail. Planned on getting up to run, ended up sleeping through my alarm.

Saturday 6/14Collin Classic Bike Rally with my mom and husband! Rode just over 26 miles which was pretty far after not really riding at all the past few weeks!

Finished with the Collin Classic Bike Rally. Mom and I rode just over 26 miles, Jim rode 38.

Finished with the Collin Classic Bike Rally. Mom and I rode just over 26 miles, Jim rode 38.

Sunday 6/15 — Happy Father’s Day! This was a planned rest day, decided to take it since I knew week 5 would be high in mileage (for me).

Totals:
Running – 6 miles
Biking — 26 miles
CrossFit — 2 Classes

Fun rest day out with the in-laws celebrating Father's Day

Fun rest day out with the in-laws celebrating Father’s Day

Week 5

Monday 6/16 — 7 easy miles with Jim in the morning. Crossfit in the afternoon.

Tuesday 6/17 — 6 miles of hills — still haven’t felt strong on this route, felt better as I kept going but my calves were really tight on this run which makes it hard to push up the hills. Hoping eventually I can run this route sub 8 pace, but that just isn’t happening yet. Crossfit in the evening along with a cryo freeze.

Wednesday 6/18 — It was a struggle to get this run in but I did it. Managed to get in 6 miles though. I got a much needed sports massage that evening and my calves/shins have been feeling so much better since! My 9:15 pace felt like a sprint.

Thursday 6/19 — 8 miles at at around an 8:30 pace — hoping this run will continue to get faster — again, still adjusting to the heat.

Friday 6/20 — much needed rest day!

Saturday 6/21 — Long Run Saturday! This was my first long run of the year where it was 80 degrees and extremely humid. Tough run but managed to get all 15 miles in around a 8:30 pace. Was hoping to go to CrossFit but was way to worn out after this run to make it happen.

Sunday 6/22 — Recovery run in the rain! 4 miles total around a 9:15 average. I like to keep my recovery miles over a 9 min pace as I feel like it actually does help my legs recover and doesn’t continue to beat them up. It was a really refreshing run and an nice relief from the heat (if you consider 74 and raining not hot ha).

Completely drenched after a recovery 4 mile! So happy I had my Oiselle baseball cap on to keep the rain out of my eyes!

Completely drenched after a recovery 4 mile! So happy I had my Oiselle baseball cap on to keep the rain out of my eyes!

Totals:
Mileage — 46 miles
2 Crossfit Workouts

Next week will be another week of high (for me) mileage and I start adding in speed after this week!

If you made it to the end of this post —

Do you ever have any of “those weeks” where running just doesn’t happen?
How many rest days do you take a week?
Do you like running in the rain?!

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Cryo Therapy

My husband and I are always looking for a new way to recover from tough runs as well as a way avoid injury. A couple years ago I was invited to test out this new technology and felt absolutely AMAZING afterwards and a couple days later ran a BQ (Boston Qualifier) in Houston, at the Houston Marathon. While I don’t think the Cryo Therapy is the reason I ran the BQ, I definitely think it didn’t hurt. For this next training season, we got a membership at a Cryo Therapy Studio in Dallas.

What is Cryo Therapy?
Whole Body Cryotherapy is the exposure of a person’s skin to temperatures of -150 to -170 degrees Celsius (-238 to -274 degrees Fahrenheit) for a short time (3 minutes or less). At this extreme temperature, the body activates several mechanisms that have significant long-term medical and cosmetic benefits. (per The Phit Studio)

Some Benefits of Cryo Therapy
1. Accelerates the body’s ability to restore and recover
2. Anti-Aging and Skin Rejuvination
3. Decreased muscle soreness
4. Provides anti-inflammatory and pain relieving benefits
5. Burns up to 600 calories a session
6. Strengthens the immune system
7. Improves energy levels
8. Increases collagen production
9. Increases flexibility
10. Improves lymphatic circulation

What to Expect at a Cryo Therapy Session
Cryo Smile
When you arrive at a Cryo Therapy session, you can expect it to be pretty short! You are only in the “tube” for 2.5-3 minutes. Once you arrive, you will remove most of your clothing (guys wear shorts/boxers), and put socks or slippers on (I also wear gloves but you can rest your hands outside of the tube), then you step inside of the tube and close the door. Once inside the tube, the person giving you the Cryo Therapy, will raise you so your head is above the tube. You then will be exposed to the cold cold air for 2.5 to 3 minutes. Afterwards you just get dressed and you are on your way out! A very short and simple way to recover (or do pre-workout). It is pretty amazing how refreshed you feel afterwards and it really isn’t bad! In my opinion, the last minute that is the worst and you can do ANYTHING for a minute.

It really only hurts for a minute and then you are done!

It really only hurts for a minute and then you are done!


I am really excited to see what kind of difference Cryo Therapy will make in my training this summer. I’m hoping it will help me recover from the sweltering Texas heat a little faster as well as long runs and speed workouts. I notice that I tend to recover a little slower over the summer. If you are in Dallas, you should definitely checkout The Phit Studio I can’t say enough good things about this hidden gem of a studio to get Cryo Therapy at! According to the website you can try it for your first time for $20 (this is an extremely good deal!). I definitely used this last week to recover from Ragnar Cape Cod.

What do you do for recovery?
Have you ever tried Cryo Therapy? What did you think?