Sunday Sweats 2016 - Vol. 5

Weekly Workouts:
Monday 1/25: 60 minutes PT | Supposed to be a run day, but I noticed on the way to class that the sidewalks I was planning to run on had 2-3 feet of snow piled on them, and I didn't feel comfortable taking my other route after dark (because stranger danger, even though I am 99.99% confident that it's perfectly safe, and because of lingering ice patches). I was going to do a Peloton class on my bike instead but...when I got home I ate dinner, I drank wine, I made and ate cookies, I blogged, I read a book, and I have zero regrets. At least I went to physical therapy earlier so it wasn't a total waste of a day!

Tuesday 1/26: Brick - 45 minute Peloton class (East Coast vs. West Coast Hip Hop) + 4.1 mile run @ 9:37 | Sadly this spin class was a bit of a letdown - in terms of music, not difficulty. Since I skipped my run on Monday I made this into a brick workout. Since I've been reading and thinking about heart rate training recently, and Tuesdays are my "easy" run days, I decided to give an actual easy run a try. I focused on keeping my heart rate in the 150s and was able to do so nearly the whole time (save for a couple small hills), but focusing so hard on taking it slow definitely wasn't easy! I thought I'd happily give myself permission to run slower, but in reality I didn't love it, and I'll admit it hurt my ego a little bit.

Wednesday 1/27: 7.06 mile run @ 8:28

A photo posted by Tracy (@tracy.schoenfeld) on

So yeah, this turned out to be way better than expected. Since I still had the same snow and darkness issues as Monday, I just ran up and down a path that runs behind our apartment several times. 7 miles without ever being more than half a mile from my apartment. I really felt like listening to music, so it wasn't as boring as it sounds. Two warmup miles (8:50, 8:32), 3 tempo/race pace miles that I really did not think I'd be able to make it through (8:10, 8:14, 8:12 - goal pace was 8:15-8:20), 2 cool down miles (8:48, 8:32).

Thursday 1/28: 60 minutes boxing + 4.02 mile run @ 8:51 | Ben and I started boxing lessons today! He needs some type of exercise that he likes to do (he hates swimming, biking, and running), and he used to do tae kwon do so I suggested that he might like some type of martial arts or fighting or whatever? We just had a new boxing gym open here so we decided to try it out (I have always wanted some fitness thing we could do together, and I like the idea of boxing for strength training/improving my overall fitness). Tonight was our first lesson so we did a few fitness tests - 1 minute each of push-ups (I did 20), sit-ups (26), and body weight squats (35), and 3 minutes of jumping rope (244!) - and then we learned a few punches. At first I was like ughhhh it sucks having to learn something new and be bad at it, but then I ended up liking the part where we actually got to punch the bag. It was really hard but I can see how great of a workout it is!

I ran after we got home from boxing. Again, it was dark but I had a hill workout so I was able to run a route that was mostly cleared. It was still hard to see so I was a little cautious that I might slip on a rogue ice patch, but by the last mile the path was clear and well-lit so that was my fastest mile!

Friday 1/29: Rest

Saturday 1/30: 15.04 mile run (Tidewater Striders Distance Series "Competitive Training Run" #2) @ 8:49 | Mini "race" report:

This was my longest run in almost a year, and my first time breaking the half marathon barrier since the Shamrock Marathon last March. Combined with the mental road blocks I've been having on long runs lately, I was feeling pretty nervous and unsure about getting through it. My goals were to a) run steadily and pace myself, b) beat my time from last year (2:18), and c) finish under 2:15. 

This year this run was held at a new venue, an old army fort that's now open to the public. It's on a point on the Chesapeake Bay and was really gorgeous. The course was 3 5-mile loops, and beforehand I was nervous that that would make it boring, but I actually liked it a lot. The first mile was an out and back, then the next mile and a half ran south to the halfway point of the 5-mile loop, at which point we turned to head north for about a mile, then we jumped on a path along the seawall to head back to where we started. Then repeat. And then repeat again. I liked that I could mentally break the course up into a few 1-1.5 mile sections; that made it a lot more manageable and a lot less intimidating!

Right from the beginning I was amazed at how much better I felt than I did during this run last year (when temps were in the teens and wind speed was in the 20s - everyone was miserable that day), and even the first distance series run this year, the 10-miler a few weeks ago (I am now convinced that the 90% humidity that day was at least 90% responsible for how crappy I felt that day). I really focused on staying calm and relaxed and, for the first time in a long time, I executed my pacing strategy perfectly. I slowed down when I felt myself start to speed up, and even though my splits weren't exactly negative, I did get faster over time and actually ran mile 15 fastest. I never stopped for water (brought my own), or to walk, or, praise Zeus, to go to the bathroom! I can't remember the last time I ran straight through a long run without stopping at all. Splits: 8:59, 9:03, 8:54, 8:55, 9:01, 8:48, 9:00, 8:44, 8:45, 8:53, 8:36, 8:44, 8:38, 8:45, 8:28. Official time: 2:12:25!

It was a beautiful day for a run and I really felt good and happy the whole time. Getting to the seawall was always my favorite part. I could have looked at the water and listened to the seagulls and the waves all day long! I was just in a really good place mentally. I never wanted to stop, even when I finished the second loop and watched the people doing the 10-miler get to finish, I was actually grateful that I wasn't done yet!

Sunday 1/31: 40 minutes strength + 45 minutes yoga | I really wanted to do a spin class, but my legs were tired from yesterday so I decided to do yoga instead. A quick yin practice (is that a thing?) followed by neck and upper body.

  • This was a huge week for me (and not just because it was my first 30-mile running week in...many, many months). It hit me this week, during my 4-miler on hills and in the dark on Thursday, that I have finally hit my stride with marathon training (even though I'm still in a bit of denial that I'm marathon training). I've hit that point of training where my body feels like a lean, mean running machine, where runs don't have to be gold or bad, they can just be, and I can just go. That's not to say I won't struggle going forward, but it feels good to have gotten to the point where both my body and mind can accept that okay, yeah, we're doing this.
  • It was also obviously great to get over the half marathon hump! And I'm seriously so grateful I had an organized run to join for it. I'm really not sure I would have gotten through it so successfully if I had been on my own!
  • It also occurred to me this week that I legitimately love working out. I hope no one reads my weekly workout posts and thinks I enjoy every single workout, because I definitely don't (and I think that's pretty obvious if you read any of my commentary). But at boxing this week, I realized that I truly enjoy moving around, using my body, and getting stronger, in lots of different ways. I don't think I'm on my way to becoming a devoted boxer any time soon, but it was really fun to be active in a different way than I ever have before. Plus I really love punching shit. 
  • I hit (and passed) 100 miles of running so far in 2016, and as of today I'm exactly 10% of the way to my goal for the year of 1189 (sounds weird, but that's what I need to put me at an even 5000 lifetime miles)!
Previous Weeks:


  1. Great job on your 15 mile sort-of-race! Breaking past the half marathon mark always feels like such an accomplishment, especially if you have been doubting yourself lately.

  2. Great job on that 15 miler! Yay for feeling good!

  3. woohoo 15 miles!!! Go you girl! Whats your snapchat? I dont snap but I do have a sbapchat and follow peoples snaps lol

  4. So much goodness in this post! I love reading about all of the little milestones you hit along the way in all of your training and races. So cool you and Ben are doing boxing together, I can only imagine how good of a workout that is!

  5. This was a great week for you! Way to get out there! I love that 7 mile run that you did. Isn't it amazing when that happens? When every part of you wants to scream in protest and the run ends up being the reminder of why you love it in the first place? GREAT job this week!

  6. I hear you on that Monday vibe. I feel like a total laze last week, so I'm sickly glad to hear you passed over a run day too. I know, I'm the worst.

    OMG... I could never have run 7 miles on one back and forth path. You are my savior for that alone. Go. You. So glad they were amazing miles for you :)
    So proud of you for getting shit DONE this week. Boxing sounds fun too! Your mileage is putting me to shame, so thanks for that fire. Why can't I go running at 11 p.m.??? Seriously though, so happy to hear that about your 15. Also, can't wait to run with you in LESS THAN 2 WEEKS! <3

  7. yay to all the things. boxing sounds awesome! didn't Ben do a half marathon? my memory may be incorrect. that's awesome that you all found something you can do together, i used to do kickboxing with my ex boyfriend and it was HARD. i would love to find a place nearby that KC and I could do together, but time and $$. plus i already do 3 things, sometimes 4 or 5, don't need to add another haha. i'm glad you are in the right groove for marathon training and loving working out. i am the same, i think. i don't love every workout, but i can't imagine a life with zero exercising in any shape or form. i know people that do absolutely nothing and while i'm like okay.. whatever, each to their own, but i don't understand it. anyway. high fives!

  8. It looks like you still had a great week! I didn't make it out at all last week with all of the snow piled high on sidewalks :(

  9. Can i just say that I'm REALLY loving your piktograph?? You and Alyssa are both so incredible for all the miles you log! I really need to start using C25K again, that's the only thing that works for me.