Morning! WOWZA.  I am SORE from yesterday’s 5K race.  Not Half Marathon-sore, but tons worse than any of the 10Ks or 15Ks I’ve done recently. Do you think it could be speed-related?  The back of my thighs are on FIRE!!!


Today is my last Monday at work before the wedding.  Yes — in total, I have about 1 month off from work.  I’m obviously taking a long vacation, but my company also shuts down around Christmas anyway because there’s never much to do at the end of the year.  I’m pretty pumped! I do have my bi-annual review tomorrow…. eck!


I needed some extra fuel for work.


I made double-shot oatmeal with almonds and brown sugar.  Yum!


My oatmeal contained:


  • 1/2 cup oatmeal
  • 1/2 cup brewed coffee
  • 1/2 cup milk
  • 1 sliced banana
  • Toppings:  2 tablespoons sliced almonds, 1 tablespoon brown sugar.


And, of course, more coffee:


Wedding Countdown Fitness Plans


Well, I’m in the free and clear for the wedding — no more races until the wedding.  However, my early 2009 race calendar is rapidly filling up:


  • Run Around the Universe 5k – January 31, 2009
  • Orlando X-treme 10k – February 7, 2009
  • Gasparilla 1/2 Marathon – March 1, 2009
  • WildMan Sprint Dualthon – March 14, 2009


I’m going to ease back into racing with a 5K about two weeks after we return from the honeymoon.  About 1 month after that, I’m running my second 1/2 marathon, at which I hope to set a new PR (personal record).


I’m definitely in better-than 10K-shape right now, but I don’t think I’ve run more than 8 miles in about a month and a half.   I’ve been taking it easy due to my knees.  Which, honestly, for me — that’s how I should be ALL THE TIME.  Long distance running for extend periods of time does NOT work for me.


See the knee sleeves I’m wearing as I cheer on Lindsey at yesterday’s 5k?  There’s a reason why I wear them, and trust me, it’s not for the outrageous sexiness factor!!! 😉

Alright, so the point is — I need to get back into 1/2 marathon shape as quickly as possible after the wedding with minimal long distance running, in terms of total mileage and weeks I spend packing on the long runs.


That means I need to maintain my current level of endurance and speed as much as I can through the wedding and the honeymoon, and when I return, I need to use the remaining month and a half to ascend to Half Marathon fitness ASAP.   During the process, I need to never increase my weekly mileage by more than 10% (the recommended amount to avoid stress fractures, shin splits, etc.)


I’m going to try to average 20 miles this week, 22 miles next week, and as much as I can feasibly run the week of my wedding.


During the honeymoon, I’m doing to try to run/workout at least 4 out of the 10 days I’m on vacation.  It’s a long shot, but I’m going to make the effort.


Do you put a lot of thought in your fitness routines like I do? Or, do you just take it on a day-to-day or week-to-week basis?  I think I consider it from an "athlete’s" perspective, forming game plans to keep me in my personal peak physical shape through down-time from races or extra busy times in my life.



  • K December 15, 2008, 6:03 am

    Congrats again on your 5k! You three are so inspiring 🙂 Good luck with your upcoming schedule!

  • ashley (sweetandnatural) December 15, 2008, 6:04 am

    I just don’t put a lot of thought into my fitness plans, but I’m also not training for anything! I definitely would if that were the case. I also have an unpredictable work schedule, so it’s hard to make any plan set in stone.

  • Erica December 15, 2008, 6:05 am

    How great that you have a month off- I am totally jealous! I can’t believe your wedding is coming up so quickly- you must be thrilled! I spend a lot of time teaching so I don’t (unfortunately) have a lot of outside time to focus on my fitness goals. I am trying to spend more of my “off” time running!

  • VeggieGirl December 15, 2008, 6:07 am

    Hope the soreness is short-lived!!

    Great fitness plans!!

    My trainer puts the thought into my fitness plans, haha 😉 It’s all up to him!!

    Happy Monday, Caitlin!!

  • Mrs. LC December 15, 2008, 6:10 am

    Really? I thought your knee sleeves were sexy sexy! 😉

    I tend to plan out my fitness routines on a weekly basis, so I know which days I want to be more intense cardio/ run days, which days will be strength days, which will be a combo, and I also want to throw in a “fun fitness” day now, where I’ll try something new/ do something I haven’t done in a long time (i.e. rollerblading, new workout dvd, tennis, etc.).

  • jenngirl December 15, 2008, 6:24 am

    I definitely put a lot of thought into my workout schedule. Probably too much lately, but at the same time I like to plan one (even 2 weeks) in advance, just so I know what my goals are. Sometimes I need to adjust, but that’s a lot easier to do when you already made some sort of plan. You do a great job with it though!

  • girlrunningaround December 15, 2008, 6:38 am

    I have definitely been putting more thought into my workout lately. Training for a big event has helped me alot (a 10k in Nov. and a half marathon in Mar.). With a plan I’ve been able to see results much faster, and I feel more satisfied with my running.

  • Meghann December 15, 2008, 6:44 am

    I feel you on the soreness. I was not expecting my muscles to cramp up so much after the 5k. Maybe its becuase we really pushed them to the limits. 🙂

    I’ll run the 1/31 5k with you! 🙂

  • December 15, 2008, 7:00 am

    Have a great day, girl! Your fitness plan sounds superb!! You are amazing!!

  • Angela December 15, 2008, 7:15 am

    Hey Caitlin- where did you get your knee sleeves? I think I am going to invest in some. Are they uncomfortable at all?

    I love that you put lots of thought into your training plan! It will help you out in the long run (no pun intended heheh)


  • Caitlin (see bride run) December 15, 2008, 7:16 am

    they come one per pack, so you need to order two. trust me, they are worth it!

  • Tami December 15, 2008, 7:20 am

    i do have a plan-i am running a half in feb. so i am using hal higdon’s 12 week program. like you i love to run (even on the treadmill ) i find it hard to incorporate my love for weight lifting and spinning as well

    i would do a lot of stretching today-5ks are very different than halfs

  • just me December 15, 2008, 7:25 am

    when i run races i get race plans from websites…otherwise where there are no races in plan i just run whatever i feel like!

  • Bridget December 15, 2008, 7:58 am

    I think the sprinting in 5Ks makes me more sore than the distance running in longer races! After my last 5K, I was SORE for days.

    I put thought into my fitness plans when I’m training for something, but when I’m not, I just go with what feels good and works for me.

  • Rebecca December 15, 2008, 8:11 am

    Congrats on the race! What an accomplishment!!

    I put alot of thought into my fitness plans if I am training for a race or want to shape up for an event. Otherwise, its whatever I’m in the mood for!

  • Courtney (Eat The Whole Thing) December 15, 2008, 8:13 am

    What a delish look breakfast! Coffee? I must try this.

    Good Luck with your fitness schedule!

  • therunningaddict December 15, 2008, 8:15 am

    I have a week plan, but things always come in between so it changes all the time!!
    Good luck on your races!

  • Mica December 15, 2008, 8:15 am

    Enjoy your work-free month!

    I plan out my fitness routines, but definitely not as thoroughly as you! I don’t run that many races though. Hopefully, I’ll be really disciplined for my half in April!

  • Marissa December 15, 2008, 8:44 am

    I have those knee sleeves too! I love them!

  • Meg December 15, 2008, 8:47 am

    Great plans for the fitness routine! I really need to try coffee in my oats.

  • Amy December 15, 2008, 8:53 am

    When I’m planning to race I do put a lot of thought into my fitness plans. Lately I haven’t been racing so I just do what I feel like doing on a day-to-day basis. One day I do an aerobics video, the next I’ll do yoga, and maybe go to the gym the days following that.

    I do have a question. Do you have any good workouts to increase your speed? I can run for endurance but I want to break 30 minutes for a 5k. That’s something I haven’t done since I used to race competitively all the time. I want to get back down around 25 minutes for a race. Thanks!!

  • Caitlin (see bride run) December 15, 2008, 9:00 am

    amy – sure! do speedwork on the treadmill.

    it sounds like you run 10 minute miles, so this speedwork plan will prbably work for you. adjust the speeds as necessary. this is what I’m going to do tonight.

    Warm-up: 2 minutes, 5.5 mph
    Sprint: 2 minutes at 8.0 mph, which is a 0.25-mile sprint (you should sprint for 0.25 mile if you decide to decrease the sprint speed).
    Rest: 1 minute at 6.0 mph
    Repeat Sprint/Rest intervals 7 more times.
    Cool-down: 5.5 mph until you reach 3 miles.

    GOOD LUCK! speedwork is hard but it makes a HUGE difference!

  • tfh December 15, 2008, 9:11 am

    Awesome job on your 5k– first female overall! Your pace was awesome. Good luck with your last day at work and bi-annual review. As for training, I’m like you– I think any runner who knows what it’s like to be injured tends to be very cautious and methodical in order to stay healthy! Clearly, you’re doing something right!

  • eatingbender December 15, 2008, 9:29 am

    CONGRATS on the amazing 5k time! It’s so great that you and Meghann are competitors – it really does make things more fun!

    I’d say I’m somewhere in the middle when it comes to thinking about fitness routines. But my personal goal is to start writing out plans to follow because I really think it could help kick things up a notch.

  • bitesoflife December 15, 2008, 10:06 am

    Lucky you with a month off! 🙂

    As for fitness plans, I try to plan but that plan always changes and makes it difficult sometimes.

  • Jill December 15, 2008, 11:02 am

    I’m so jealous of your month long vacation!!! I will only be able to take off about 1.5 weeks around my wedding/honeymoon!

    I normally try to plan my workouts at the beginning of each week, but they often change depending on how busy each day is!

  • Sharney December 15, 2008, 12:25 pm

    Great job on your 5k yesterday, Caitlin! You are awesome and so inspiring to me! That is so cool that you set a new PR! I am so proud of you! I ran 13.1 miles yesterday (not a race, just on my own as preparation for my half in April). After about 9 miles, I started to feel a dull pain in my groin ( I felt kind of stiff there before I started my run, so I made sure to stretch). I pushed through it and by mile 12, it REALLY hurt! I still pushed through it. I figured I was so close that I should just go for it. So I did. What a mistake. My last 5 minutes were the worst five minutes I ever ran in my life. I felt like I had a knife in my groin and I had to take my speed down from 10 minute miles to 12 minute miles. Every step was torture! I was able to finish, but once done, I was unable walk. I am so bummed because I have never had this happen to me before. I couldn’t even go to work today because I can’t even walk from the couch to the kitchen without the aid of a crutch. I don’t know if I’ve strained or tore an adductor muscle or have a stress fracture. It happened so suddenly that I can’t imagine it’s a stress fracture, but I always think the worst. Anyway, I really messed myself up! I think it is because I have taken on too much, too soon. I really increased my mileage and speed too quickly. So you are definitely right about taking things slow and not running such long distances day after day. Now I am unable to run 🙁 Who knows when I will be able to get back to it. So, to anybody out there, please, please give your bodies a rest. Too much mileage a week makes you very susceptible to injuries that will sideline you and mess with your training. I am so sad because I have a half scheduled in the beginning of April. I hope I will be able to do it….

    Anyway, you definitely know what you’re talking about. I should’ve been smarter and taken the wise advice that you give us day after day. It is much better to run 20-25 miles a week and be able to race and continue to run rather than push 40+ miles and not even be able to walk! Hopefully, I will heal quickly, but I am definitely not running for the next 3 days at least and I will only run if I don’t have any pain. Sorry for the long post and listening to me vent. I have got to start up my own blog soon! Thanks for listening, Caitlin and have an awesome day!! Yayyyy for the fast approaching wedding!

  • sarah December 15, 2008, 1:14 pm

    i am so with you on lots of thought into training! i have different goals for different times, and i love to always have a schedule and purpose to my training. i spent the weekend hemming and hawing about my marathon training plan and ultimately decided to use the RW Ultimate Plan, and i seriously am PUMPED for this round of training.

    i saw someone wondering about treadmill intervals — i do almost all of my tempo and interval training on the treadmill, and i think it’s a great way to get faster without as much road pounding (or, ice, snow, heat, or cold). definitely give yourself a little incline (like 0.5 or 1%) to make it more road-like.

    also, i agree with what the above poster said about rest — i too have learned the hard way that running through pain = NOT a good idea.

  • Katy December 17, 2008, 7:02 am


    I’m a few days late, but I just wanted to congratulate you and the other girls on the Elf run — I am a blog lurker of all three of you, and you inspired me to post a new entry on my own blog! It’s here;

    I’ll post this same comment for the other girls, too … just wanted to wish you luck, and say hi in case we run (pun, haha) into each other at an O-town area event soon!


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