Side note: Did you know on average Cleveland has 66 sunny days a year? Phoenix has 211, and Houston has 90. This doesn't include partly sunny or party cloudy days...
I miss the sun already
Side note: Did you know on average Cleveland has 66 sunny days a year? Phoenix has 211, and Houston has 90. This doesn't include partly sunny or party cloudy days...
Weekly Rundown
Solid week with a couple speedy workouts. Have to pack for Houston/Scottsdale so this will be brief. Looking forward to warmer weather and family visits!
January 18th-24th: 69 miles
Monday- 8 miles at 7:45 pace
Tuesday- 8.68 miles at 7:37 pace including 8 fartlek 200s
Wednesday- 7.73 miles 8:05 pace, 5 miles 7:52 pace
Thursday-9.22 miles at 7:30 pace with 5 mile tempo at 6:45 pace, 4.92 miles 8:31 pace
Friday-4.22 miles at 8:22 pace including 4*100 strides
Saturday- 2 miles warm up including 6*55 m strides, 3k: 11:10.87, 4 mile cool down 8:21 pace
Sunday-13.38 miles 7:10 pace
January 18th-24th: 69 miles
Monday- 8 miles at 7:45 pace
Tuesday- 8.68 miles at 7:37 pace including 8 fartlek 200s
Wednesday- 7.73 miles 8:05 pace, 5 miles 7:52 pace
Thursday-9.22 miles at 7:30 pace with 5 mile tempo at 6:45 pace, 4.92 miles 8:31 pace
Friday-4.22 miles at 8:22 pace including 4*100 strides
Saturday- 2 miles warm up including 6*55 m strides, 3k: 11:10.87, 4 mile cool down 8:21 pace
Sunday-13.38 miles 7:10 pace
Mission Accomplished
I came, I saw, I didn't embarrass myself. So I am calling it a job well done.
The Spartan Relays were Case's first indoor track meet of the season. Case is division III so I knew as long as I didn't completely die I should be able to hold my own.
I had a couple goals and two different race plans depending on circumstances. Goal 1: Don't get lapped, Goal 2: Run at least the pace I ran at Reindeer Run (I realize this is a soft time goal, but given my current fitness I wasn't expecting anything spectacular), Goal 3: Don't embarrass myself
Plan #1 Go out with whoever is in first and hold on for dear life, Plan #2 try to run a bit more even splits, targeting all laps under 44. I assumed if I met these goals I would likely place in the top 5 women, perhaps having a run at 3rd place.
Well I met all three goals, but both plans got thrown out the window, and I did indeed place top 5.
I got to the track meet about 90 minutes before the start of the 3k. The women's 3k would be the first running event. So I found the Case coach and checked in and forked over my cash, then I chilled and watched the throwing and jumping events while I nervously waited for coach to arrive. Checked the list and was glad to see another local road racer from the Vertical Runner team, TM, was running the 3k unattached with me. Despite knowing it was irrational to feel like the "old lady" on the track, it made me feel better knowing I wouldn't be the only one!
No other women ran unattached in any of the events, but there were several male masters who ran in the 55 m dash. This was an open event, but I don't know how highly publicized that is, or perhaps it is just off most locals radar because they are like me and have been avoiding track since college. Apparently there was an open meet the week before at Kent, that I was unaware of, but that TM had run, so she had a taste of indoor already. It was good to know what she ran there so I had some sort of gauge of what I could do on no speed training in the middle of winter :)
Coach showed up and sent me off to warm up. Did 10 minutes easy jogging around the indoor track, then about 5 minutes of stretching followed by 6 ~55 m strides. Finished that up about 15 minutes before the start just as TM arrived (got lost) and we picked up our hip numbers.
After getting my hip number I turned around to find my friend Robin and her daughter had come to cheer, as well as G&N and my husband. It was nice to have a support team and it helped soothe the nerves.
I got lucky hip #1 which meant I was starting on the inside. I have no clue how they seeded that event, my seed time was somewhere in the middle of the pack, and the girl who was seeded #2 was towards the back of the pack. We joked at the start about why we were seeded where we were, and that lightened the mood for me.
Before I could really think we were all lined up and the gun was shot. As you can see in the video in the previous post I went out fast, and for much of lap one I had absolutely no clue what was going on behind me. I was just running as hard as I could. Shortly before the end of lap one I got passed by Case's #1 runner. Plan 1 got thrown out pretty quick. I just ran as hard as I could trying not to fall too far behind her. Before the race JL pointed out Case's #2 runner who was running low 19s in cross so I figured I should target her. Only problem was she was right behind me, not in front of me for the first 4 or 5 laps. I just tried to focus on my form and hold on for as long as possible. The inevitable happened though and she passed me around lap 5.
There was no clock and I decided not to wear a watch so I was completely clueless about my pace and/or time. The only visual was the lap counter counting down our laps. It must have been at 1000 meters I could here someone calling out splits for Case's #2 runner and heard 3:30, but could not process that if I had wanted to. Again at the mile I listened for her splits and heard 5:42. I was happy with that being last year my 1 mile time trial was 5:35.
Shortly after the mile mark I got passed by Case's #3 girl. I did my best to stick with her but I was fading fast and we were starting to lap other runners at that point, which was taking a bit of extra energy. It was a 200 m track so it was bound to happen. If you read my post about my track fears you know that I have been in the position of that girl, the first one to get lapped, and I know it is no fun. I gave the gals a good job as I passed.
Shortly after heading into lap 14 I heard the bell indicating Case's first runner was heading into her 15th lap. I definitely didn't want to get lapped and told myself with 400 to go I needed to pick up the effort and try to close on #3. I managed to hold off on getting lapped (she finished about a second after I headed into my last lap), but couldn't catch #3, I was losing steam fast and had to pass quite a few runners the first half of the last lap.
I finished and my calfs started to cramp, my lungs started to seize, and I started to hack, but I was happy to be done and happy to have friends to share it with at the finish. 11:10.87, exactly the same pace I ran at Reindeer Run 5k, given I haven't done any speed work since then and I had a week off for the knee I was pleased. This was a good speed effort workout and gave coach an idea of what kind of fitness I have without any speed training. I got over my demons and even managed to have fun. I'm thinking I may try it again in a few weeks at Kent (and a 300 m track, because old ladies, we don't corner so well!).
After the race we cooled down with the Case team and they were all great girls. Friendly and enthusiastic, it is hard not to get pumped up about running when you listen to them.
Huge thanks to my cheering friends, it was so nice to have friendly faces at each end of the track. And thanks to coach for getting me outside my comfort zone. I still have a lot of work to do, but we are getting there.
The Spartan Relays were Case's first indoor track meet of the season. Case is division III so I knew as long as I didn't completely die I should be able to hold my own.
I had a couple goals and two different race plans depending on circumstances. Goal 1: Don't get lapped, Goal 2: Run at least the pace I ran at Reindeer Run (I realize this is a soft time goal, but given my current fitness I wasn't expecting anything spectacular), Goal 3: Don't embarrass myself
Plan #1 Go out with whoever is in first and hold on for dear life, Plan #2 try to run a bit more even splits, targeting all laps under 44. I assumed if I met these goals I would likely place in the top 5 women, perhaps having a run at 3rd place.
Well I met all three goals, but both plans got thrown out the window, and I did indeed place top 5.
I got to the track meet about 90 minutes before the start of the 3k. The women's 3k would be the first running event. So I found the Case coach and checked in and forked over my cash, then I chilled and watched the throwing and jumping events while I nervously waited for coach to arrive. Checked the list and was glad to see another local road racer from the Vertical Runner team, TM, was running the 3k unattached with me. Despite knowing it was irrational to feel like the "old lady" on the track, it made me feel better knowing I wouldn't be the only one!
No other women ran unattached in any of the events, but there were several male masters who ran in the 55 m dash. This was an open event, but I don't know how highly publicized that is, or perhaps it is just off most locals radar because they are like me and have been avoiding track since college. Apparently there was an open meet the week before at Kent, that I was unaware of, but that TM had run, so she had a taste of indoor already. It was good to know what she ran there so I had some sort of gauge of what I could do on no speed training in the middle of winter :)
Coach showed up and sent me off to warm up. Did 10 minutes easy jogging around the indoor track, then about 5 minutes of stretching followed by 6 ~55 m strides. Finished that up about 15 minutes before the start just as TM arrived (got lost) and we picked up our hip numbers.
After getting my hip number I turned around to find my friend Robin and her daughter had come to cheer, as well as G&N and my husband. It was nice to have a support team and it helped soothe the nerves.
I got lucky hip #1 which meant I was starting on the inside. I have no clue how they seeded that event, my seed time was somewhere in the middle of the pack, and the girl who was seeded #2 was towards the back of the pack. We joked at the start about why we were seeded where we were, and that lightened the mood for me.
Before I could really think we were all lined up and the gun was shot. As you can see in the video in the previous post I went out fast, and for much of lap one I had absolutely no clue what was going on behind me. I was just running as hard as I could. Shortly before the end of lap one I got passed by Case's #1 runner. Plan 1 got thrown out pretty quick. I just ran as hard as I could trying not to fall too far behind her. Before the race JL pointed out Case's #2 runner who was running low 19s in cross so I figured I should target her. Only problem was she was right behind me, not in front of me for the first 4 or 5 laps. I just tried to focus on my form and hold on for as long as possible. The inevitable happened though and she passed me around lap 5.
There was no clock and I decided not to wear a watch so I was completely clueless about my pace and/or time. The only visual was the lap counter counting down our laps. It must have been at 1000 meters I could here someone calling out splits for Case's #2 runner and heard 3:30, but could not process that if I had wanted to. Again at the mile I listened for her splits and heard 5:42. I was happy with that being last year my 1 mile time trial was 5:35.
Shortly after the mile mark I got passed by Case's #3 girl. I did my best to stick with her but I was fading fast and we were starting to lap other runners at that point, which was taking a bit of extra energy. It was a 200 m track so it was bound to happen. If you read my post about my track fears you know that I have been in the position of that girl, the first one to get lapped, and I know it is no fun. I gave the gals a good job as I passed.
Shortly after heading into lap 14 I heard the bell indicating Case's first runner was heading into her 15th lap. I definitely didn't want to get lapped and told myself with 400 to go I needed to pick up the effort and try to close on #3. I managed to hold off on getting lapped (she finished about a second after I headed into my last lap), but couldn't catch #3, I was losing steam fast and had to pass quite a few runners the first half of the last lap.
I finished and my calfs started to cramp, my lungs started to seize, and I started to hack, but I was happy to be done and happy to have friends to share it with at the finish. 11:10.87, exactly the same pace I ran at Reindeer Run 5k, given I haven't done any speed work since then and I had a week off for the knee I was pleased. This was a good speed effort workout and gave coach an idea of what kind of fitness I have without any speed training. I got over my demons and even managed to have fun. I'm thinking I may try it again in a few weeks at Kent (and a 300 m track, because old ladies, we don't corner so well!).
After the race we cooled down with the Case team and they were all great girls. Friendly and enthusiastic, it is hard not to get pumped up about running when you listen to them.
Huge thanks to my cheering friends, it was so nice to have friendly faces at each end of the track. And thanks to coach for getting me outside my comfort zone. I still have a lot of work to do, but we are getting there.
Spartan Relays 3k Videos
Start- Somehow got lucky #1 seed and managed to not get mauled in the first 100 meters
Start of Lap 2 in 2nd (decided I did not have the speed to chase Justine Jeroski who is in 1st, she is looking to run sub 10 this year and ran a 10:30 today, really nice group of gals on this Case team)
Start of lap 5 or 6 getting passed by 3rd
Start of lap 9 or 10 still in 3rd
Start of Lap 11 or 12 in 4th about to lap the large group of women at the beginning of the vid
Start of Lap 15 you can see Justine finishing just after I start my last lap
Finish 4th in 11:10.87
My Irrational Fear of Track Meets
My past track experience is not all that impressive. I honestly couldn't tell you a single time I ever ran in a single track meet through middle school, high school, and college. I think I have effectively blocked most of it out. I just recall that I never loved track the way I did cross country, otherwise why on earth would I have bailed on it sophomore year of high school to play a wench in Man of La Mancha? Coincidentally my times suffered after that in both cross country and track and never really recovered until a few years ago (for those counting that was a 10 year span of not improving my 5k time from cross my sophomore year).
Looking back I probably missed out on some great experiences. Don't get me wrong I liked outdoor meets in high school, lots of hot skinny guys in short shorts, what's not to love? But I never really excelled at track, even when I was a decent runner. Outdoor season they tried to get me to do as many long distance events as possible and I was expected to get points in all of them, it was just a lot of pressure, especially considering my general lack of track talent (I never even came close to going to states).
I believe I only ran one indoor meet in high school, and I couldn't tell you the event, I just remember Ian Gold and I were the only runners that went. (Yep I ran with an NFL player in high school!) I know he was super speedy but I can't recall even running a race myself that day.
Enter college. Freshman year I bailed on cross late in the season due to a presumed stress fracture. Sophomore year I decided to try indoor. The meets took up nearly the whole weekend, I didn't get along with most of the runners, and the actual racing, well one word: mortifying.
I wasn't fast in college, and you know what they do with slow gals, stick them in the long distance events. For me that meant 5k, 25 laps around a little track. I think I competed in two meets, maybe 3. The only one I remember my dad and David came to watch. I was chubby and slow, and I remember getting lapped, and my thighs chafing so bad they bled (bun huggers were not my friend). The next meet they were going to have a 10k, not normal for indoor, and not appealing at all, that is what coach wanted me to run, so I quit, getting lapped once was quite humiliating enough thank you.
I guess I feel that running track is extremely vulnerable. In a road race or cross country, you have a bad day, no one really notices, there are plenty of people streaming in, most people just see runners in one or two spots on the course. On a track it is extremely clear who is doing well and who is about to get lapped/dropped because they are way out of their league. You can watch every instant of each individuals race. This makes it extremely exciting for a spectator, but for me as a runner it freaks me out a bit. You are out in the open, and there is literally nowhere to hide. I remember it being so overwhelming once in high school I sprinted off the track and forced myself to heave.
So tomorrow it is likely that I am going to have to overcome these little track demons (I should be running 3k at the Spartan Relays tomorrow, as long as I entered in time) of mine. I know that I am no longer that slow chubby girl, but now I wonder will I be that old lady trying to regain her youth.
I am absolutely clueless as to how to race on a track. I was never really in a serious track race where I was good enough to run with the lead pack. I am intimidated to say the least.
Oh well, hopefully this old lady can at least give these college gals a run for their money. I don't expect a spectacular time since we just started in on speed training, but it would be nice to get the competitive juices flowing, I need to work on being more aggressive for sure. The good news is 3k is the first track event so I can scoot out of there really quick if it doesn't go well and it will all be over in less than 13 minutes even if it goes badly!
ps. if any locals want to come cheer/warm up/cool down with me the company would be appreciated! 3k should start at 1pm.
Looking back I probably missed out on some great experiences. Don't get me wrong I liked outdoor meets in high school, lots of hot skinny guys in short shorts, what's not to love? But I never really excelled at track, even when I was a decent runner. Outdoor season they tried to get me to do as many long distance events as possible and I was expected to get points in all of them, it was just a lot of pressure, especially considering my general lack of track talent (I never even came close to going to states).
I believe I only ran one indoor meet in high school, and I couldn't tell you the event, I just remember Ian Gold and I were the only runners that went. (Yep I ran with an NFL player in high school!) I know he was super speedy but I can't recall even running a race myself that day.
Enter college. Freshman year I bailed on cross late in the season due to a presumed stress fracture. Sophomore year I decided to try indoor. The meets took up nearly the whole weekend, I didn't get along with most of the runners, and the actual racing, well one word: mortifying.
I wasn't fast in college, and you know what they do with slow gals, stick them in the long distance events. For me that meant 5k, 25 laps around a little track. I think I competed in two meets, maybe 3. The only one I remember my dad and David came to watch. I was chubby and slow, and I remember getting lapped, and my thighs chafing so bad they bled (bun huggers were not my friend). The next meet they were going to have a 10k, not normal for indoor, and not appealing at all, that is what coach wanted me to run, so I quit, getting lapped once was quite humiliating enough thank you.
I guess I feel that running track is extremely vulnerable. In a road race or cross country, you have a bad day, no one really notices, there are plenty of people streaming in, most people just see runners in one or two spots on the course. On a track it is extremely clear who is doing well and who is about to get lapped/dropped because they are way out of their league. You can watch every instant of each individuals race. This makes it extremely exciting for a spectator, but for me as a runner it freaks me out a bit. You are out in the open, and there is literally nowhere to hide. I remember it being so overwhelming once in high school I sprinted off the track and forced myself to heave.
So tomorrow it is likely that I am going to have to overcome these little track demons (I should be running 3k at the Spartan Relays tomorrow, as long as I entered in time) of mine. I know that I am no longer that slow chubby girl, but now I wonder will I be that old lady trying to regain her youth.
I am absolutely clueless as to how to race on a track. I was never really in a serious track race where I was good enough to run with the lead pack. I am intimidated to say the least.
Oh well, hopefully this old lady can at least give these college gals a run for their money. I don't expect a spectacular time since we just started in on speed training, but it would be nice to get the competitive juices flowing, I need to work on being more aggressive for sure. The good news is 3k is the first track event so I can scoot out of there really quick if it doesn't go well and it will all be over in less than 13 minutes even if it goes badly!
ps. if any locals want to come cheer/warm up/cool down with me the company would be appreciated! 3k should start at 1pm.
Weekly Run Down
Starting to get back into the groove of marathon training. Added in some strides this week to wake up those fast twitch muscles. Friday night headed out with the girls for drinking and dancing, but still managed to get in my weekend runs at a respectable pace. Sunday afternoon headed down to the valley to watch my trail buddies run the Winter Run for Regis Fun Run 50k. (And realized how much I miss the trail scene once again)
After taking a week off for the knee, and coming back feeling pretty sluggish the next week it was easy to start thinking my Boston goals might be a pipe dream this year.
I had to start a new training log because Nike will be shutting down the one I use shortly and I remembered that for Columbus I set up a spread sheet tracking my key workouts each week leading up to Boston. I decided to do that again and that gave me the reality check I needed.
While I haven't done any tempo or speed work yet this winter, my normal runs and long run paces are so much faster than they were last fall. It's so easy to get caught up in what you're doing in the moment and forget about where it is you came from. You get in these cycles and feel like you aren't improving, but then realize that in reality you definitely have come a long way if you just take a minute to step back and look at the whole picture.
So I am feeling much better this week about my Boston goals, but definitely looking forward to getting in some speed work and getting those tempo paces down.
January 11-17: 65 miles
Monday- AM 8 miles 8:42 pace (sloppy roads), PM- Treadmill 2.5 miles 8:00 pace
Tuesday- 9.75 miles 7:29 pace with 4*100 strides
Wednesday-8 miles 7:23 pace with 5 at 6:58 pace
Thursday- 6.5 miles 8:30 pace
Friday- 10 miles 8:00 pace (Massage & Dancing)
Saturday- 6.5 miles 7:37 pace with 4*100 strides
Sunday-14 miles 7:12 pace
A couple of the runs were on the slow side for what I was supposed to do, I was trying to get out with company at lunch, so I sacrificed pace a bit for more fun. This week I am being a little pickier about when I run with others. I don't want anyone to screw up their workouts for me, and I can't let my desire to keep running social affect my planned workouts.
Did a good job early in the week of getting in some core and hip strengthening, but slacked off late in the week. This week need to make sure I do something every day.
Girls Night Out
Have you made time for some fun with friends this weekend?
I did and it was a blast! I need to get out more often for sure.
Winter Weekly Miles
Just finished up a frigid week with lots of treadmill miles, but the knee seems to be holding up so I am grateful for all of the pain free miles no matter the pace or locale.
January 4th through the 11th- 45 miles
M-5 Miles Treadmill 8:30 pace
T-5 Miles Treadmill 8:07 pace
W-5 Miles Treadmill 8:15 pace
Th-5 Miles Treadmill 8:01 pace
F-6 miles in the snow 9:18 pace
Sat-8 miles 7:27 pace
Sun-12 miles 7:55 pace
Most of the treadmill runs I just started out easy and increased the pace as it felt comfortable. Break every 1 mile to stretch, check the knee the first few days, then went longer before testing each day. I tried to keep the elevation at 2 to minimize impact and Wednesday did a "hill" workout to keep from getting too bored.
Each day I have been doing hip and quad strengthening exercises, stretching, core work, and a few push ups. Hopefully this will become habit.
Saturday may have been a bit aggressive given the come back and I am sore now but the knee seems to be just fine.
Both Saturday and Sunday were beautiful runs. It was cold out but the scenery was great and the roads were clear. Oh and the sun was out.
A structured training plan commences this week. Hopefully mother nature plays nice, the treadmill wasn't so bad when I was just running easy but doing a set workout on it will be another story I am sure.
Some New Year Inspiration
http://patricksrunblog.blogspot.com/
Go check out Patrick's Blog for some additional inspiration this year. He is running across the United States in an effort to raise money for the Arthritis Foundation. Really nice kid that I met at Burning River last year (he smoked that as well as many other ultras in 2009).
I'm getting a kick out of his daily posts and can't wait to see how his trip unfolds and thought you might all like to follow along too!
Go check out Patrick's Blog for some additional inspiration this year. He is running across the United States in an effort to raise money for the Arthritis Foundation. Really nice kid that I met at Burning River last year (he smoked that as well as many other ultras in 2009).
I'm getting a kick out of his daily posts and can't wait to see how his trip unfolds and thought you might all like to follow along too!
Taking out the trash
A quickie post to show you the new trash and recyclable storage units!
New Receptacle Shots (Per Request)
They even came with labels!
Just ignore the over sized trash bag, I am way overdue for a grocery trip
I love them :)
Man does a New Years Day party create a lot of recyclables or what! That bin was filled twice over. I love the new bins, much better than the plastic tub with the removable lid that never stayed clean or on. Mom and dad found these at Sam's Club and claim they got a great deal on them if you are interested. (These things aren't usually cheap, I looked!)
New Receptacle Shots (Per Request)
They even came with labels!
Just ignore the over sized trash bag, I am way overdue for a grocery trip
I love them :)
Man does a New Years Day party create a lot of recyclables or what! That bin was filled twice over. I love the new bins, much better than the plastic tub with the removable lid that never stayed clean or on. Mom and dad found these at Sam's Club and claim they got a great deal on them if you are interested. (These things aren't usually cheap, I looked!)
Mandatory Year Round Up
Wow 2009 was such a great year for my running. This year I decided to hand my training over to a friend to coach me and so far the results have spoken for themselves. If you can find someone to help your training out I highly recommend it. It has been refreshing to just let go and do what I am told to do each week.
This year sadly had no ultra's which was definitely a change, but I understand that those goals are on hold for a while while we focus on speed and the marathon.
Despite no ultras and fewer marathons the mileage this year was higher. Finished out the year at 2,770 miles, 470 more miles than last year.
Despite that, no major injuries and only one real sick week, until the final few weeks of the year, which is impressive. I am happy to report the knee seems to be healed or healing as I successfully ran 3 slow miles on the treadmill last night with no pain during or after the run. While I would have obviously preferred to finish out the year running, a week off every now and again is a necessary part of the sport. And I can't say being lazy, indulging, and hanging with friends was really all that rough this time of year.
Quick Annual Rundown:
Races:
Youngstown Half 1:32:31, 4th female
St. Malachi 5 Mile 33:13, 8th female
Indoor Tri-1st female
Martian Meteor 10k 41:11, 12th female
Boston Marathon 3:16:30, 341st female
Cleveland 13.1 1:27:52, 2nd female
Flag Day 5K 18:56, 3rd female
Whiskey Island Relay 3k 12:25, 1st female team
Aurora Fun Run 5k 19:46, 6th female
Johnnycake 5 Mile 31:35, 11th female, PR
Twilight Trail 8K Relay 34:55, 1st female team
Perfect 10 Mile 1:05:08, 1st female, PR
Buckeye Half Marathon 1:26:52, 1st female, PR
Columbus Marathon 3:05:57, 12th female, PR
Detroit Turkey Trot 10K 40:23, 14th female
Reindeer Run 5K 18:37, 1st female, PR
Pacing:
Cincinatti Flying Pig Marathon 3:49:43 (Goal 3:50)
Spirit of Columbus Half 1:39:37 (Goal 1:40)
Dayton Air Force Half 1:40:30 (Goal 1:40)
Akron Marathon 3:39:22 (Goal 3:40)
A quick glance at the year shows one time goal already for 2010 and that is to crush my 10k PR, it's hard to believe with PRs in pretty much every other distance that that goal wasn't met!
Other goals for the new year are to work on my weaknesses. My form is sloppy and I had been hoping that by getting faster it would sort of work itself out but it is apparent I need to get to work on my core and shoulder strength. Straighten up and stop bringing my arms so far in front of my body. It won't be easy, but I am hoping it will make a huge difference once I get it in line! In line with that goal is to get more of a mid-foot strike going, this one may prove more difficult, but I'll be focused on it!
Hope everyone got to relax a bit this holiday season and that you are all revved up for a great year! I know I am!
This year sadly had no ultra's which was definitely a change, but I understand that those goals are on hold for a while while we focus on speed and the marathon.
Despite no ultras and fewer marathons the mileage this year was higher. Finished out the year at 2,770 miles, 470 more miles than last year.
Despite that, no major injuries and only one real sick week, until the final few weeks of the year, which is impressive. I am happy to report the knee seems to be healed or healing as I successfully ran 3 slow miles on the treadmill last night with no pain during or after the run. While I would have obviously preferred to finish out the year running, a week off every now and again is a necessary part of the sport. And I can't say being lazy, indulging, and hanging with friends was really all that rough this time of year.
Quick Annual Rundown:
Races:
Youngstown Half 1:32:31, 4th female
St. Malachi 5 Mile 33:13, 8th female
Indoor Tri-1st female
Martian Meteor 10k 41:11, 12th female
Boston Marathon 3:16:30, 341st female
Cleveland 13.1 1:27:52, 2nd female
Flag Day 5K 18:56, 3rd female
Whiskey Island Relay 3k 12:25, 1st female team
Aurora Fun Run 5k 19:46, 6th female
Johnnycake 5 Mile 31:35, 11th female, PR
Twilight Trail 8K Relay 34:55, 1st female team
Perfect 10 Mile 1:05:08, 1st female, PR
Buckeye Half Marathon 1:26:52, 1st female, PR
Columbus Marathon 3:05:57, 12th female, PR
Detroit Turkey Trot 10K 40:23, 14th female
Reindeer Run 5K 18:37, 1st female, PR
Pacing:
Cincinatti Flying Pig Marathon 3:49:43 (Goal 3:50)
Spirit of Columbus Half 1:39:37 (Goal 1:40)
Dayton Air Force Half 1:40:30 (Goal 1:40)
Akron Marathon 3:39:22 (Goal 3:40)
A quick glance at the year shows one time goal already for 2010 and that is to crush my 10k PR, it's hard to believe with PRs in pretty much every other distance that that goal wasn't met!
Other goals for the new year are to work on my weaknesses. My form is sloppy and I had been hoping that by getting faster it would sort of work itself out but it is apparent I need to get to work on my core and shoulder strength. Straighten up and stop bringing my arms so far in front of my body. It won't be easy, but I am hoping it will make a huge difference once I get it in line! In line with that goal is to get more of a mid-foot strike going, this one may prove more difficult, but I'll be focused on it!
Hope everyone got to relax a bit this holiday season and that you are all revved up for a great year! I know I am!
Dusting away the cobwebs
Facebook and real life have obviously taken their toll on my blog. But in the spirit of why I started this blog in the first place, as a log of my daily life that I could share with family and friends, I am going to try to make an effort to update more. At least throw some photos up so you can see what I have been up to other than running tons and tons of miles :)
We had a wonderful Christmas weekend with our families and we are looking forward to more fun times with friends for New Years and Hubby's B-Day.
Santa spoiled us rotten this year so we will be busy watching lots of new DVDs, playing X-Box, trying out new racing shoes, smart wool socks, footbaths, and a mirror so I can finally see the back of my head in the morning! On top of that matching trash and recycle cans (you have no idea how happy those made me). I am not really a material girl, but items that make the things you love doing easier, or your everyday life more organized, do make me breathe easier.
Christmas at our place
Thorncreek Winery for Carley Tanchon Performance
We had a wonderful Christmas weekend with our families and we are looking forward to more fun times with friends for New Years and Hubby's B-Day.
Santa spoiled us rotten this year so we will be busy watching lots of new DVDs, playing X-Box, trying out new racing shoes, smart wool socks, footbaths, and a mirror so I can finally see the back of my head in the morning! On top of that matching trash and recycle cans (you have no idea how happy those made me). I am not really a material girl, but items that make the things you love doing easier, or your everyday life more organized, do make me breathe easier.
Christmas at our place
Thorncreek Winery for Carley Tanchon Performance
Down for the Count
After stubbornly trying to run through the pain for two weeks I gave up and am on a 3-day hiatus from running. Plan is to test the knee Wednesday with 5 on the treadmill and no more than 5 miles a day for the rest of the week. Not really how I envisioned finishing out such a stellar year of running but what are you going to do? Knee pain started Sunday the 13th and while the pain wasn't bad while running my husband (and family and even running friends) were starting to question my sanity as I gimped up and down stairs but insisted on running. In my defense the pain wasn't getting worse and I was hoping to run through this one. But 17 weeks of training with a bum knee does not sound appealing so hopefully I can nip this pain now with a few days to maybe a week off. I'll be adding in quad strengthening to hopefully avoid a recurrence!
Despite all that I had a pretty good December so far. 244 miles and right now almost 500 more miles than I ran in all of 2008. Not too shabby.
Last weeks summary: 73 miles if we start on Sunday :) 61 with the usual Monday start.
12/20/09 (Sunday)-7:45 pace 12 miles
12/21/09-treadmill 5 miles 8:00 pace
12/22/09-AM- 2 miles 8:11 pace (ice), PM-8 miles 7:42 pace
12/23/09-AM-8.5 miles 8:00 pace, PM-5 miles 7:20 pace
12/24/09-13 miles 7:11 pace
12/25/09-5 miles 7:34 pace
12/26/09-15 miles trails under 12 minute pace with photo stops etc
12/27/09-off
A few pics from the Saturday Waterfalls Run:
Despite all that I had a pretty good December so far. 244 miles and right now almost 500 more miles than I ran in all of 2008. Not too shabby.
Last weeks summary: 73 miles if we start on Sunday :) 61 with the usual Monday start.
12/20/09 (Sunday)-7:45 pace 12 miles
12/21/09-treadmill 5 miles 8:00 pace
12/22/09-AM- 2 miles 8:11 pace (ice), PM-8 miles 7:42 pace
12/23/09-AM-8.5 miles 8:00 pace, PM-5 miles 7:20 pace
12/24/09-13 miles 7:11 pace
12/25/09-5 miles 7:34 pace
12/26/09-15 miles trails under 12 minute pace with photo stops etc
12/27/09-off
A few pics from the Saturday Waterfalls Run:
Merry Christmas!
Hope Santa is good to you and yours and that you get to spend the day as you like with loved ones!
Gearing Up for the Holidays
Christmas cards have long since been sent out, gifts have been wrapped for weeks, and Christmas candy is slowly being given out. Tonight is the last minute snack and drink shopping. Tomorrow all that's left is decorating after the annual SERC Christmas Eve run.
I am going minimalist on the decor this year since the cats will just knock down the tree it isn't going up. We are having over both sets of parents and my sister so it will be a small celebration and I am sure they will be fine with just a few Christmas-ey touches. I did toy with the idea of getting a nice pine branch to hang on a wall for some of our nicer ornaments, but then realized that would involve me going out with a hack saw into the woods and decided against it. Any creative ideas for hanging a few of my nicer ornaments around the house without a tree?
In the meantime I have been running up a storm despite the aggravated left knee. Pretty confident it is just mild patellar tendinitis caused by the slipping around on the ice a few Sunday's ago. It is slowly getting better with some PT and ice. I don't think I helped things last week by doing all my mileage in 7 runs. This week, more doubles!
This week I had to start logging my runs in a new log as the Nike Training Log went down at some point last Thursday and the Nike rep has no idea when it will be back up again, and at some point it will be retired. A little aggravated at the possibility of losing all of that data in a nice handy place where I could retrieve it but now I will make sure to always have a back up of everything on my own computer. Mostly upset about the shoe mileage tracking as I have no clue how many miles I have on the several pairs I am wearing right now. Oh well.
Monday December 14th through December 20-Total 72 miles
Monday-10 miles 7:18 pace (2 mile warm up at 8 followed by low 7s) (163 BPM)
Tuesday-9.5 miles 8:07 pace (151 BPM)
Wednesday-10 miles 7:40 pace with CV (151 BPM)
Thursday-10 miles 7:36 pace with CV (154 BPM)
Friday-12 miles 7:14 pace with NC and MR
Saturday-8.5 miles 7:57 pace (155 BPM)
Sunday-12 miles 7:45 pace (151 BPM)
I am going minimalist on the decor this year since the cats will just knock down the tree it isn't going up. We are having over both sets of parents and my sister so it will be a small celebration and I am sure they will be fine with just a few Christmas-ey touches. I did toy with the idea of getting a nice pine branch to hang on a wall for some of our nicer ornaments, but then realized that would involve me going out with a hack saw into the woods and decided against it. Any creative ideas for hanging a few of my nicer ornaments around the house without a tree?
In the meantime I have been running up a storm despite the aggravated left knee. Pretty confident it is just mild patellar tendinitis caused by the slipping around on the ice a few Sunday's ago. It is slowly getting better with some PT and ice. I don't think I helped things last week by doing all my mileage in 7 runs. This week, more doubles!
This week I had to start logging my runs in a new log as the Nike Training Log went down at some point last Thursday and the Nike rep has no idea when it will be back up again, and at some point it will be retired. A little aggravated at the possibility of losing all of that data in a nice handy place where I could retrieve it but now I will make sure to always have a back up of everything on my own computer. Mostly upset about the shoe mileage tracking as I have no clue how many miles I have on the several pairs I am wearing right now. Oh well.
Monday December 14th through December 20-Total 72 miles
Monday-10 miles 7:18 pace (2 mile warm up at 8 followed by low 7s) (163 BPM)
Tuesday-9.5 miles 8:07 pace (151 BPM)
Wednesday-10 miles 7:40 pace with CV (151 BPM)
Thursday-10 miles 7:36 pace with CV (154 BPM)
Friday-12 miles 7:14 pace with NC and MR
Saturday-8.5 miles 7:57 pace (155 BPM)
Sunday-12 miles 7:45 pace (151 BPM)
Weekly Rundown
What's that, yep I am still chugging along. I feel like I got run over by a truck this weekend but I am still getting in the workouts.
We are currently in a 5-6 week building phase. Basically no really hard stuff, but no really easy stuff either, just a bunch of steady miles.
Saturday was Christmas Candy Making day, and Sunday helped out the in-laws to get their house ready to go on the market. I was absolutely physically wasted by Sunday evening. Truth be told I needed quite a few cups of coffee just to survive Sunday and Monday morning I woke up to whole body soreness and bruises everywhere. Who knew cleaning, packing, painting etc was so brutal?
With 70-75 miles on tap this week there is no rest for the weary. Let's hope I survive! My right calf has been a little tender but was feeling better yesterday and Sunday my left knee flared up, likely from doing hills Saturday and Sunday and from icy footing Sunday. Hopefully just overworked quads and I can ice/stretch my way back to health. I have a massage scheduled for Friday which should help too.
I am struggling with the mental math of getting in more than 65 miles a week while working 40 hours and not doing any runs longer than 12 miles on the weekend. It just isn't adding up for me right now, especially since I am not a morning person and have a hard time starting the day off with a run. I am going to need to suck it up and start getting in some doubles because I can't get in 9-10 miles at lunch every day. Which means I need to get out of bed and get running first thing despite the cold outside and the nice cozy bed I'd rather be in.
All of that to say I am still running, I am feeling worn down, but I am pushing through!
December 7th-December 13th- 62 miles
The weather took it's toll on my goals paces last week and I did not end up getting in two runs in the low 7s like I intended. New goal is to get in the first low 7 workout the first day of the week with decent weather regardless of schedule/plans. I really would like to avoid having to do low 7s on the treadmill. The other planned low 7 workout is always Sunday so if weather is bad that is out of my control, but I can at least get in one quality day a week, even in Cleveland winter :)
Monday-7 miles 7:36 pace (154 bpm)
Tuesday-8.25 miles 7:42 pace (154 bpm)
(hip workout and 20 push ups)
Wednesday-6 miles treadmill 8:00 pace
(hip workout, 20 push ups, core workout, and light upper body)
Thursday-9 miles, 8:09 pace (150 bpm) *Extreme wind on marginal
Friday-9 miles 7:28 pace (156 bpm) (ran with CV, intended for this to be low 7s, but it was windy and my legs felt sluggish, Final 2 miles were under 7:15)
(hip workout, 20 push ups, core workout)
Saturday-11 miles, 7:30 pace with NC (162 bpm)
Sunday-12 miles, 7:39 pace (163 bpm) (several miles under 7:15 when footing was normal)
We are currently in a 5-6 week building phase. Basically no really hard stuff, but no really easy stuff either, just a bunch of steady miles.
Saturday was Christmas Candy Making day, and Sunday helped out the in-laws to get their house ready to go on the market. I was absolutely physically wasted by Sunday evening. Truth be told I needed quite a few cups of coffee just to survive Sunday and Monday morning I woke up to whole body soreness and bruises everywhere. Who knew cleaning, packing, painting etc was so brutal?
With 70-75 miles on tap this week there is no rest for the weary. Let's hope I survive! My right calf has been a little tender but was feeling better yesterday and Sunday my left knee flared up, likely from doing hills Saturday and Sunday and from icy footing Sunday. Hopefully just overworked quads and I can ice/stretch my way back to health. I have a massage scheduled for Friday which should help too.
I am struggling with the mental math of getting in more than 65 miles a week while working 40 hours and not doing any runs longer than 12 miles on the weekend. It just isn't adding up for me right now, especially since I am not a morning person and have a hard time starting the day off with a run. I am going to need to suck it up and start getting in some doubles because I can't get in 9-10 miles at lunch every day. Which means I need to get out of bed and get running first thing despite the cold outside and the nice cozy bed I'd rather be in.
All of that to say I am still running, I am feeling worn down, but I am pushing through!
December 7th-December 13th- 62 miles
The weather took it's toll on my goals paces last week and I did not end up getting in two runs in the low 7s like I intended. New goal is to get in the first low 7 workout the first day of the week with decent weather regardless of schedule/plans. I really would like to avoid having to do low 7s on the treadmill. The other planned low 7 workout is always Sunday so if weather is bad that is out of my control, but I can at least get in one quality day a week, even in Cleveland winter :)
Monday-7 miles 7:36 pace (154 bpm)
Tuesday-8.25 miles 7:42 pace (154 bpm)
(hip workout and 20 push ups)
Wednesday-6 miles treadmill 8:00 pace
(hip workout, 20 push ups, core workout, and light upper body)
Thursday-9 miles, 8:09 pace (150 bpm) *Extreme wind on marginal
Friday-9 miles 7:28 pace (156 bpm) (ran with CV, intended for this to be low 7s, but it was windy and my legs felt sluggish, Final 2 miles were under 7:15)
(hip workout, 20 push ups, core workout)
Saturday-11 miles, 7:30 pace with NC (162 bpm)
Sunday-12 miles, 7:39 pace (163 bpm) (several miles under 7:15 when footing was normal)
Reindeer Run and Weekly Run Down
Once again the Reindeer Run 5k has proven to be a good note to end the running year on. This race was the first 5k I broke 20 on (two weeks after running a 50 mile race).
This week was focused on starting to build my base, so no more speed work for awhile, but I had to get in one more race as it was a planned meet up with a bunch of the Cleveland gals, several of which are celebrating their pregnancies. And it's always a good excuse to eat pancakes with friends after a hard morning race effort.
Week went as follows, pretty straight forward instructions from coach, 50-55 miles, only one day over 8 minute pace, two days in low 7s and the rest of the runs 7:30-7:50, because of work this week I had to do all but Monday solo in the morning:
55 miles total
M- 7.4 miles 8:49 pace
T- 7 miles 7:41 pace
W- 8 miles 7:06 pace
Th- 7 miles 7:39 pace
F- 6 miles 7:34 pace
Saturday- 2 miles warm up 7:49 pace (with strides), 5k, 3 miles cool down
Sunday- 11.5 miles 7:05 pace
Onto the fun stuff. Reindeer Run 5k is on the West side and is known for being fast since it is flat out and back, no sharp turns, and nice cool weather, just the way I like.
Goal was to run 18:40 which would be 6 minute pace. It seems I tend to get mental blocks on paces, we're working on breaking the "Easy = 8+" mental barrier right now and I knew I needed to get past the 6 minute race barrier mentally. If I can run 5:50s on the track I should be able to run sub 6 in a 5k, especially a flat fast one. Add to that my less than phenomenal day at Turkey Trot and I was fired up to crank out a PR.
JC gave me a ring and offered to cart my butt to the race which worked out perfectly. The temps were around 30, not much wind and I got to warm up with my gals CV and TM. Race outfit worked out perfectly, I was never cold and didn't break a sweat. Lined up at the start after a few strides and TM pointed out a gal towards the front who was supposed to be pretty quick. I decided to try and run with her as long as I could in hopes to pull myself to a better time.
The jingle bells announced our start and after two winding turns we were onto the straight road that would make up the next 1.5 miles until we turned around. TM and CV were right with me and I set my sights on DZ ahead of us. I started to reel her in and around the half mile decided to go past her. This seems to happen a lot for me and usually when I try to "take control" of the race it ends in me getting reeled in towards the finish, but I made the game time decision that I wasn't going to worry about anything but running hard. No looking at the watch and no holding back to run someone else's race.
The first mile was right on target at 5:54. Though I didn't look at the watch the race did have timers at each mile so I was aware at each mile mark of how I was doing. I started to reel in a few men and tried to pull myself along with a few young guys as we rounded our way back towards the opposite direction.
As we made the turn back onto the main drag of the race I saw Salty (pregnant with #2) and she gave a holler that I was in 1st. Nice to know, but I am well aware that doesn't always last. My goal the second mile was to step up the effort in order to maintain pace. I focused on doing just that as I neared mile 2. At this point waves of other runners were still going the other way (I think there were 800 runners) including several of my pregnant pals as well as MN. All of my friends in addition to many gals I don't know were cheering for me which was great and exciting, but a bit overwhelming. It was definitely hard to try and smile and wave while also trying to maintain my form and pace. I'll have to work on that. Even a 5k should be an enjoyable experience. (My friends mentioned afterwards my attempt at a smile definitely looked awkward, I am guessing it looked pretty strained). Mile two and the timer called out 11:55 so I knew I was still on pace for the 18:40. (5:59 for that mile)
Lactic acid was starting to kick in and moving forward was definitely starting to be more of an effort. I really have no sense of time during a 5k and got excited when I saw a cop car thinking it was the turn to the finish only to realize I was still about a half mile from the finish at that point. I was pretty much by myself by this point. There were a few men ahead of me and I got passed by a young male runner. As I neared the final turn there was a cop directing traffic and he shouted to the car that they could cross after me. I realized then I must have at least a decent gap on the next person behind me and I better amp it up for a good kick to hold onto first and try to get my goal time.
Mile 3 timer called out 18 even (6:07 for that mile) and I knew I had to bust ass to the finish. No matter what I do .1 takes me 38 seconds so I knew I needed to haul. A guy running the other way hollered to pump my arms and I was sure there must be a gal behind me he was instructing but as I pumped my arms harder he yelled more encouragement and I realized he was urging me on to the finish. To him I must say thank you because I crossed the line and looked down at the watch for an 18:39. Official chip time 18:37.52. About 3 seconds ahead of the second gal, so definitely glad I found a little kick at the end (37.98).
I know that I am going to need to get a lot faster to meet my marathon goals, but this was a great way to finish the year and glad to finally officially meet one of coach's goals for me this year. Next stop 17 something ;) Although I am guessing there will be some baby steps on the way to that goal.
My Reindeer Medal.
Thanks CV for going to the awards with me!
The pancakes were much better than this omelet, but the omelet was as big as my head, much more photo worthy.
Me and my Cleveland Gals. Can you pick out the 5 that ran with baby in tow?
This week was focused on starting to build my base, so no more speed work for awhile, but I had to get in one more race as it was a planned meet up with a bunch of the Cleveland gals, several of which are celebrating their pregnancies. And it's always a good excuse to eat pancakes with friends after a hard morning race effort.
Week went as follows, pretty straight forward instructions from coach, 50-55 miles, only one day over 8 minute pace, two days in low 7s and the rest of the runs 7:30-7:50, because of work this week I had to do all but Monday solo in the morning:
55 miles total
M- 7.4 miles 8:49 pace
T- 7 miles 7:41 pace
W- 8 miles 7:06 pace
Th- 7 miles 7:39 pace
F- 6 miles 7:34 pace
Saturday- 2 miles warm up 7:49 pace (with strides), 5k, 3 miles cool down
Sunday- 11.5 miles 7:05 pace
Onto the fun stuff. Reindeer Run 5k is on the West side and is known for being fast since it is flat out and back, no sharp turns, and nice cool weather, just the way I like.
Goal was to run 18:40 which would be 6 minute pace. It seems I tend to get mental blocks on paces, we're working on breaking the "Easy = 8+" mental barrier right now and I knew I needed to get past the 6 minute race barrier mentally. If I can run 5:50s on the track I should be able to run sub 6 in a 5k, especially a flat fast one. Add to that my less than phenomenal day at Turkey Trot and I was fired up to crank out a PR.
JC gave me a ring and offered to cart my butt to the race which worked out perfectly. The temps were around 30, not much wind and I got to warm up with my gals CV and TM. Race outfit worked out perfectly, I was never cold and didn't break a sweat. Lined up at the start after a few strides and TM pointed out a gal towards the front who was supposed to be pretty quick. I decided to try and run with her as long as I could in hopes to pull myself to a better time.
The jingle bells announced our start and after two winding turns we were onto the straight road that would make up the next 1.5 miles until we turned around. TM and CV were right with me and I set my sights on DZ ahead of us. I started to reel her in and around the half mile decided to go past her. This seems to happen a lot for me and usually when I try to "take control" of the race it ends in me getting reeled in towards the finish, but I made the game time decision that I wasn't going to worry about anything but running hard. No looking at the watch and no holding back to run someone else's race.
The first mile was right on target at 5:54. Though I didn't look at the watch the race did have timers at each mile so I was aware at each mile mark of how I was doing. I started to reel in a few men and tried to pull myself along with a few young guys as we rounded our way back towards the opposite direction.
As we made the turn back onto the main drag of the race I saw Salty (pregnant with #2) and she gave a holler that I was in 1st. Nice to know, but I am well aware that doesn't always last. My goal the second mile was to step up the effort in order to maintain pace. I focused on doing just that as I neared mile 2. At this point waves of other runners were still going the other way (I think there were 800 runners) including several of my pregnant pals as well as MN. All of my friends in addition to many gals I don't know were cheering for me which was great and exciting, but a bit overwhelming. It was definitely hard to try and smile and wave while also trying to maintain my form and pace. I'll have to work on that. Even a 5k should be an enjoyable experience. (My friends mentioned afterwards my attempt at a smile definitely looked awkward, I am guessing it looked pretty strained). Mile two and the timer called out 11:55 so I knew I was still on pace for the 18:40. (5:59 for that mile)
Lactic acid was starting to kick in and moving forward was definitely starting to be more of an effort. I really have no sense of time during a 5k and got excited when I saw a cop car thinking it was the turn to the finish only to realize I was still about a half mile from the finish at that point. I was pretty much by myself by this point. There were a few men ahead of me and I got passed by a young male runner. As I neared the final turn there was a cop directing traffic and he shouted to the car that they could cross after me. I realized then I must have at least a decent gap on the next person behind me and I better amp it up for a good kick to hold onto first and try to get my goal time.
Mile 3 timer called out 18 even (6:07 for that mile) and I knew I had to bust ass to the finish. No matter what I do .1 takes me 38 seconds so I knew I needed to haul. A guy running the other way hollered to pump my arms and I was sure there must be a gal behind me he was instructing but as I pumped my arms harder he yelled more encouragement and I realized he was urging me on to the finish. To him I must say thank you because I crossed the line and looked down at the watch for an 18:39. Official chip time 18:37.52. About 3 seconds ahead of the second gal, so definitely glad I found a little kick at the end (37.98).
I know that I am going to need to get a lot faster to meet my marathon goals, but this was a great way to finish the year and glad to finally officially meet one of coach's goals for me this year. Next stop 17 something ;) Although I am guessing there will be some baby steps on the way to that goal.
My Reindeer Medal.
Thanks CV for going to the awards with me!
The pancakes were much better than this omelet, but the omelet was as big as my head, much more photo worthy.
Me and my Cleveland Gals. Can you pick out the 5 that ran with baby in tow?
Turkey Trot and Weekly Run Down
The primary reason I have still been doing track workouts post Columbus was for the Detroit Turkey Trot. I raced that Thursday with my family and was excited to have them all participate. It was not a stellar day for me and so now I will be moving onto base building phase for Boston the next 5-6 weeks. Since the Turkey Trot did not tucker me out at all (Ran a 40:23, 6:30 pace, about what I should be running for 13.1 not 10k) I moved into Thanksgiving calorie burning mode the rest of the week.
This week will back off on the mileage a bit, cut out the track and tempo runs, only one "easy" day and the rest of the runs under 7:50 pace. Also coach said to cut out the push ups. That I am not a sprinter and don't need to "bulk up." Everything in moderation I guess!
November 22-29th- 64 miles
Monday- 7.4 miles easy, 8:30 pace (110 push ups)
Tuesday-7 miles with 4*30 second strides 8 minute pace
Wednesday-3 miles easy, 8:40 pace
Thursday-2 mile warm up with strides, 10k-40:23, 2 mile cool down
Friday-12 miles easy 8:08 pace (hip exercises)
Saturday- 12 miles 7:55 pace
Sunday- 12 miles 7:00 pace
This week will back off on the mileage a bit, cut out the track and tempo runs, only one "easy" day and the rest of the runs under 7:50 pace. Also coach said to cut out the push ups. That I am not a sprinter and don't need to "bulk up." Everything in moderation I guess!
November 22-29th- 64 miles
Monday- 7.4 miles easy, 8:30 pace (110 push ups)
Tuesday-7 miles with 4*30 second strides 8 minute pace
Wednesday-3 miles easy, 8:40 pace
Thursday-2 mile warm up with strides, 10k-40:23, 2 mile cool down
Friday-12 miles easy 8:08 pace (hip exercises)
Saturday- 12 miles 7:55 pace
Sunday- 12 miles 7:00 pace
Unintentional Back Off Week
Like I said in the last post just lost some motivation this week. But the good thing is the workouts that I did get in were quality and I will probably feel fresher for the Turkey Trot as a result. But need to keep the lack of motivation at bay post Thanksgiving as it will be time to start building a bigger base, no more track workouts for awhile (It's the midwest) moving on to fartleks and a good strong mileage base to get ready for Boston. Still have some strength training on tap for today, but have some work work to catch up on first then relaxing and start over again tomorrow.
November 16th Through the 22nd-43 miles
Monday-No Running (86 push ups, 95 sit ups, 18 squats, 45 tricep curls)
Tuesday-7.5 miles with track
Wednesday- No Running (100 push ups)
Thursday-7 miles with tempo
Friday-6.5 miles easy, 8:48 pace
Saturday-10 miles trail, 8:15 pace (120 push ups, 108 sit ups, 25 squats, 6 hip exercises, 10*2 second reps on each)
Sunday- 12 miles 7:16 pace (120 sit ups, 28 squats, and 6 hip exercises, 10*2 second reps on each)
Key Workouts:
Track:
easy warm up and cool down+
1600 warm up at 7:41.24
1200- 4:30.42 (176 bpm) (rest 2:34.53)
800- 2:59.47 (178) (2:00.20)
400- 87.22 (176) (1:31.15)
400- 84.41 (178) (1:57.62)
800- 2:51.55 (182) 2:30.97
1200- 4:21.78 (184)
Tempo:
5 miles aiming for under 34
6:47.56 (170)
6:48.37 (179)
6:46.86 (180)
6:46.06 (181)
6:46.55 (182)
33:55 total
November 16th Through the 22nd-43 miles
Monday-No Running (86 push ups, 95 sit ups, 18 squats, 45 tricep curls)
Tuesday-7.5 miles with track
Wednesday- No Running (100 push ups)
Thursday-7 miles with tempo
Friday-6.5 miles easy, 8:48 pace
Saturday-10 miles trail, 8:15 pace (120 push ups, 108 sit ups, 25 squats, 6 hip exercises, 10*2 second reps on each)
Sunday- 12 miles 7:16 pace (120 sit ups, 28 squats, and 6 hip exercises, 10*2 second reps on each)
Key Workouts:
Track:
easy warm up and cool down+
1600 warm up at 7:41.24
1200- 4:30.42 (176 bpm) (rest 2:34.53)
800- 2:59.47 (178) (2:00.20)
400- 87.22 (176) (1:31.15)
400- 84.41 (178) (1:57.62)
800- 2:51.55 (182) 2:30.97
1200- 4:21.78 (184)
Tempo:
5 miles aiming for under 34
6:47.56 (170)
6:48.37 (179)
6:46.86 (180)
6:46.06 (181)
6:46.55 (182)
33:55 total
Catching Up
I probably went a little overboard last week and I am paying for it this week with lack of motivation, seasonal blues, and a sinus infection. Not happy, but I'll get back on the horse. I think the mileage was probably fine but I ran a little too hard Sunday, just got caught up in the run and did a little too much around the house.
November 9th through the 15th- 65 Miles
Monday- 7 miles easy with Daisy- 9 minute pace (55 push ups, 48 sit ups)
Tuesday- 6.5 miles with track
Wednesday- 7 miles easy 8:30 pace (63 push ups, 69 sit ups)
Thursday-7.5 miles easy with Daisy 8:40 pace, (72 push ups, 75 sit ups, 45 tricep curls), 60 minutes yoga
Friday-9.5 miles with tempo with CV (80 push ups, 85 sit ups, 45 tricep curls)
Saturday-16.5 miles easy at Bills Badass 50k Fatass Run
Sunday- 11.75 miles 7:16 pace
Key Workouts:
Track:
easy warm up and cool down +
warm up mile 7:36.80 (148 bpm)
4*100 strides
1600-5:51.10 (181 bpm) (Rest 3:42)
1200-4:23.18 (183 bpm) (2:30)
800-2:51.47 (183 bpm) (2:13.38)
400-84.95 (175 bpm) (1:32.97)
400-79.95 (178 bpm)
Tempo:
6 miles aiming for under 42
7:01.83 (162 bpm)
6:59.45 (171 bpm)
6:55.70 (173 bpm)
6:55.30 (175 bpm)
6:56.43 (177 bpm)
6:46.55 (178 bpm)
41:35.3 total
November 9th through the 15th- 65 Miles
Monday- 7 miles easy with Daisy- 9 minute pace (55 push ups, 48 sit ups)
Tuesday- 6.5 miles with track
Wednesday- 7 miles easy 8:30 pace (63 push ups, 69 sit ups)
Thursday-7.5 miles easy with Daisy 8:40 pace, (72 push ups, 75 sit ups, 45 tricep curls), 60 minutes yoga
Friday-9.5 miles with tempo with CV (80 push ups, 85 sit ups, 45 tricep curls)
Saturday-16.5 miles easy at Bills Badass 50k Fatass Run
Sunday- 11.75 miles 7:16 pace
Key Workouts:
Track:
easy warm up and cool down +
warm up mile 7:36.80 (148 bpm)
4*100 strides
1600-5:51.10 (181 bpm) (Rest 3:42)
1200-4:23.18 (183 bpm) (2:30)
800-2:51.47 (183 bpm) (2:13.38)
400-84.95 (175 bpm) (1:32.97)
400-79.95 (178 bpm)
Tempo:
6 miles aiming for under 42
7:01.83 (162 bpm)
6:59.45 (171 bpm)
6:55.70 (173 bpm)
6:55.30 (175 bpm)
6:56.43 (177 bpm)
6:46.55 (178 bpm)
41:35.3 total
Back into the swing of things
I was planning on easing back into mileage slowly but with two medium long distance runs on the weekend I am almost back into the 60s. It feels good to get back into the groove so easily after feeling so run down before Columbus. Focusing on keeping the easy days pretty easy right now and that seems to help.
59.5 miles for the week
Monday-7.45 miles 9 min pace
Tuesday- 7.97 miles with track (32 push ups, 35 sit ups)
Wednesday- 7.82 miles 8:43 pace (46 push ups, 37 sit ups)
Thursday- 7.43 miles with tempo (50 push ups, 39 sit ups)
Friday-5.13 miles 8:50 pace
Saturday- 13.36 miles trails easy 11:08 pace
Sunday- 10ish miles at 7:35 pace (Garmin froze but seems to have corrected itself post run, let's hope that was just a fluke)
Key workouts:
Tuesday Track:
6*800 with 2:30 rests
3:03.52 (2:31.35) (174 bpm)
3:01.73 (2:26.72) (179 bpm)
2:59.18 (2:33.47) (182 bpm)
2:57.93 (2:22.77) (182 bpm)
2:57.08 (2:32.72) (184 bpm)
2:55.88
This workout took me over 2300 miles for the year which is more than I ran all of last year, fun little milestone.
Thursday Tempo:
Aiming for 6 miles, first mile at 7:30, next five in 35 aiming for over 7 the first two miles and under 7 the last 3.
Factoring in the 20-30 MPH the first mile and last 2.5 miles I am going to say this was the best I could expect. It was really more of a race the last two miles than a tempo effort into the wind.
7:38.19 (Heart rate 150 bpm)
7:09.01 (171 bpm)
6:57.71 (172 bpm)
6:57.08 (178 bpm)
7:03.01 (184 bpm)
7:01.21 (187 bpm)
Sunday 10 miler:
Ran with some SERC buddies in Hudson before helping out at a cross country race. Nice quick run even if I wasn't feeling it initially (too much wine Saturday night) it was a great morning with friends. Aiming for 10 miles under 8 minute pace and ended up averaging 7:35 pace.
59.5 miles for the week
Monday-7.45 miles 9 min pace
Tuesday- 7.97 miles with track (32 push ups, 35 sit ups)
Wednesday- 7.82 miles 8:43 pace (46 push ups, 37 sit ups)
Thursday- 7.43 miles with tempo (50 push ups, 39 sit ups)
Friday-5.13 miles 8:50 pace
Saturday- 13.36 miles trails easy 11:08 pace
Sunday- 10ish miles at 7:35 pace (Garmin froze but seems to have corrected itself post run, let's hope that was just a fluke)
Key workouts:
Tuesday Track:
6*800 with 2:30 rests
3:03.52 (2:31.35) (174 bpm)
3:01.73 (2:26.72) (179 bpm)
2:59.18 (2:33.47) (182 bpm)
2:57.93 (2:22.77) (182 bpm)
2:57.08 (2:32.72) (184 bpm)
2:55.88
This workout took me over 2300 miles for the year which is more than I ran all of last year, fun little milestone.
Thursday Tempo:
Aiming for 6 miles, first mile at 7:30, next five in 35 aiming for over 7 the first two miles and under 7 the last 3.
Factoring in the 20-30 MPH the first mile and last 2.5 miles I am going to say this was the best I could expect. It was really more of a race the last two miles than a tempo effort into the wind.
7:38.19 (Heart rate 150 bpm)
7:09.01 (171 bpm)
6:57.71 (172 bpm)
6:57.08 (178 bpm)
7:03.01 (184 bpm)
7:01.21 (187 bpm)
Sunday 10 miler:
Ran with some SERC buddies in Hudson before helping out at a cross country race. Nice quick run even if I wasn't feeling it initially (too much wine Saturday night) it was a great morning with friends. Aiming for 10 miles under 8 minute pace and ended up averaging 7:35 pace.
Marathon Predictor Calculators
In the lead up and aftermath of racing a marathon I have been contemplating predictor calculators and why they seem to be off for so many when it comes to the marathon.
A few of my friends insisted I was ready for 3:03 or even sub 3 before Columbus, but in the end I went for 3:05 and obviously that is about where I was. I chose that goal because of my half time at Buckeye Half. In the past my 10k equivalent predictor rate for the marathon was always around 4.78 to 4.83. A comparative 10k time to my 1:26:52 would be around 39 minutes and the ratio for that to my actual marathon time is 4.76. I figured best case scenario would have been just under 3:05 or a 4.75 ratio given my training was more consistent than in the past. But I also know that pacing screwed up a few of my key runs so I didn't want to be too optimistic.
I am wondering what ratio's others have and if you typically set your marathon goals based on your current shorter race performances and if any of the available calculators have been accurate for you.
I find it interesting that all of my races this year except the marathon lined up pretty well in the Daniels VO2 range, but my marathon obviously is not in that same range.
Some tools I have found useful for setting goals and getting an idea of my racing potential:
The old fashioned/simple approach: Half marathon*2 plus 10-12 minutes
Daniels VDOT Calculator: http://www.runbayou.com/jackd.htm
McMillan Running Calculator: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Race Time Predictor: http://www.runningforfitness.org/calc/rp.php?metres=5000&hr=0&min=22&sec=30&age=32&gender=M&Submit=Calculate
Predicting a Marathon Time: http://mysite.verizon.net/jim2wr/id70.html
The last link is one I have found intriguing. It bases the predictors on how much mileage you run. I have set up a spreadsheet to track my own personal 10k predictors and actual results along with my mileage. It seems like this time it was pretty accurate. I averaged 62 miles a week for the past 22 weeks or so and my rate ended up being 4.76 (4.78 if you based it off Perfect 10) (Note I just use the McMillan Running Calculator to get an "equivalent" 10k time for my races since I didn't run a 10k this year)
I think I still have a lot to learn about marathoning and I am excited to get faster. But it certainly is intimidating thinking about how fast I am going to need to be in these shorter distance races to achieve my ultimate marathon goals, especially if I need to do even better than most of these calculators suggest!
So my big question for myself is am I limiting myself by setting what appears to be conservative marathon goals according to all these calculators (and personal experience of others) or am I running my best marathons possible by setting a realistic goal. It seems based on my past experience that in order for those online calculators to be more accurate I am going to have to get my mileage up above 80 mpw, a tall order for those of us that aren't cranking out our easy mileage at a good clip.
Feel free to chime in on my rambling here, I am interested in others experience with calculators/goals etc. It's pretty much the down season now, so a great time to consider goals for next year!
*Edited to Add*
For an example case and since it is my blog here are some equivalent 10k times from my races leading up to Columbus and the resulting ratio
Johnnycake 5 Mile- 10k McMillan equivalent and ratio to Columbus Time 39:35/4.70
Perfect 10 Mile- 10k McMillan Equivalent and ratio to Columbus Time 38:52/4.78
Buckeye Half Marathon- 10k McMillan Equivalent and ratio to Columbus Time 39:02/4.76
A few of my friends insisted I was ready for 3:03 or even sub 3 before Columbus, but in the end I went for 3:05 and obviously that is about where I was. I chose that goal because of my half time at Buckeye Half. In the past my 10k equivalent predictor rate for the marathon was always around 4.78 to 4.83. A comparative 10k time to my 1:26:52 would be around 39 minutes and the ratio for that to my actual marathon time is 4.76. I figured best case scenario would have been just under 3:05 or a 4.75 ratio given my training was more consistent than in the past. But I also know that pacing screwed up a few of my key runs so I didn't want to be too optimistic.
I am wondering what ratio's others have and if you typically set your marathon goals based on your current shorter race performances and if any of the available calculators have been accurate for you.
I find it interesting that all of my races this year except the marathon lined up pretty well in the Daniels VO2 range, but my marathon obviously is not in that same range.
Some tools I have found useful for setting goals and getting an idea of my racing potential:
The old fashioned/simple approach: Half marathon*2 plus 10-12 minutes
Daniels VDOT Calculator: http://www.runbayou.com/jackd.htm
McMillan Running Calculator: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Race Time Predictor: http://www.runningforfitness.org/calc/rp.php?metres=5000&hr=0&min=22&sec=30&age=32&gender=M&Submit=Calculate
Predicting a Marathon Time: http://mysite.verizon.net/jim2wr/id70.html
The last link is one I have found intriguing. It bases the predictors on how much mileage you run. I have set up a spreadsheet to track my own personal 10k predictors and actual results along with my mileage. It seems like this time it was pretty accurate. I averaged 62 miles a week for the past 22 weeks or so and my rate ended up being 4.76 (4.78 if you based it off Perfect 10) (Note I just use the McMillan Running Calculator to get an "equivalent" 10k time for my races since I didn't run a 10k this year)
I think I still have a lot to learn about marathoning and I am excited to get faster. But it certainly is intimidating thinking about how fast I am going to need to be in these shorter distance races to achieve my ultimate marathon goals, especially if I need to do even better than most of these calculators suggest!
So my big question for myself is am I limiting myself by setting what appears to be conservative marathon goals according to all these calculators (and personal experience of others) or am I running my best marathons possible by setting a realistic goal. It seems based on my past experience that in order for those online calculators to be more accurate I am going to have to get my mileage up above 80 mpw, a tall order for those of us that aren't cranking out our easy mileage at a good clip.
Feel free to chime in on my rambling here, I am interested in others experience with calculators/goals etc. It's pretty much the down season now, so a great time to consider goals for next year!
*Edited to Add*
For an example case and since it is my blog here are some equivalent 10k times from my races leading up to Columbus and the resulting ratio
Johnnycake 5 Mile- 10k McMillan equivalent and ratio to Columbus Time 39:35/4.70
Perfect 10 Mile- 10k McMillan Equivalent and ratio to Columbus Time 38:52/4.78
Buckeye Half Marathon- 10k McMillan Equivalent and ratio to Columbus Time 39:02/4.76
On the Mend
My legs were pretty thrashed after the marathon so the past two weeks have been focused on recovery. Probably another week of light mileage before I ramp it up slightly for the turkey trot and then onto marathon base building for Boston.
While my legs are slowly healing I am wiped out today. Too many late nights and early mornings last week. I am ready for some mental relaxation this week as well as physical.
Monday October 19th Through October 25th- 9 miles
Monday-Walked 2 miles
Tuesday-Jogged 1 mile and walked 2 miles
Wednesday-Massage
Thursday-Vinyasa Yoga
Friday-Rest
Saturday-2 miles slow (calfs were very angry)
Sunday-6 miles slow (shins were very angry)
Monday October 26th through November 1st-32 miles
Monday-6 miles easy
Tuesday-8 miles with a track workout (8*400 and 1600 at end, all under 1:30 and mile in 6:15)
28 pushups and 23 situps
Wednesday-Rest (29 pushups and 29 situps)
Thursday-5 mile "tempo" 7:50 pace
Friday-6.5 miles easy
Saturday-6.5 easy on trails
Sunday-Rest
Halloween Photos Below
Work Pumpkin Carving Contest
Relaxing at the Smith's Bring Your Own Pumpkin Party
Halloween Trail Run
Halloween at The Edwards (Wolverine and Guitar Hero Casey Lynch)
My mini pumpkin and Daisy with pumpkin guts
While my legs are slowly healing I am wiped out today. Too many late nights and early mornings last week. I am ready for some mental relaxation this week as well as physical.
Monday October 19th Through October 25th- 9 miles
Monday-Walked 2 miles
Tuesday-Jogged 1 mile and walked 2 miles
Wednesday-Massage
Thursday-Vinyasa Yoga
Friday-Rest
Saturday-2 miles slow (calfs were very angry)
Sunday-6 miles slow (shins were very angry)
Monday October 26th through November 1st-32 miles
Monday-6 miles easy
Tuesday-8 miles with a track workout (8*400 and 1600 at end, all under 1:30 and mile in 6:15)
28 pushups and 23 situps
Wednesday-Rest (29 pushups and 29 situps)
Thursday-5 mile "tempo" 7:50 pace
Friday-6.5 miles easy
Saturday-6.5 easy on trails
Sunday-Rest
Halloween Photos Below
Work Pumpkin Carving Contest
Relaxing at the Smith's Bring Your Own Pumpkin Party
Halloween Trail Run
Halloween at The Edwards (Wolverine and Guitar Hero Casey Lynch)
My mini pumpkin and Daisy with pumpkin guts
Splitty Details
Usually I think that the 5k, 10k splits from a race give the best picture of how things are going since each mile can be so different, but Columbus was a case where that doesn't really give the whole picture.
Splits the race took (segment pace):
10k- 44:04 (7:06)
Half Marathon- 1:32:58 (7:06)
20 mile- 2:22:07 (7:07)
Finish- 3:05:57 (7:04)
What this doesn't show you is my cocky attempt to take that last 10k down to 6:54 pace which resulted in a bit slower pace the last few miles and my slowest mile of the day at 24 miles. (Granted mile 23 had been downhill with the wind and 24 was slightly up and into the wind) What can I say I felt really good and thought I was going to be able to hold sub 7s at that point and eek in under 3:05. The effort was there but just came up a bit shy.
I am a bit intrigued by the heart rate information. I make no claims at understanding what my heart rate should be at, but this seemed low considering I averaged about the same pacing at Akron (I thought it was high at Akron given the pace). I am wondering if the cool weather contributed to the low heart rate. Or perhaps the fact that for the most part I kept my mouth shut kept it lower than usual.
For my friend Brian's take on our race check out his blog.
It was fun for me to read and experience the race from his perspective.
Splits the race took (segment pace):
10k- 44:04 (7:06)
Half Marathon- 1:32:58 (7:06)
20 mile- 2:22:07 (7:07)
Finish- 3:05:57 (7:04)
What this doesn't show you is my cocky attempt to take that last 10k down to 6:54 pace which resulted in a bit slower pace the last few miles and my slowest mile of the day at 24 miles. (Granted mile 23 had been downhill with the wind and 24 was slightly up and into the wind) What can I say I felt really good and thought I was going to be able to hold sub 7s at that point and eek in under 3:05. The effort was there but just came up a bit shy.
I am a bit intrigued by the heart rate information. I make no claims at understanding what my heart rate should be at, but this seemed low considering I averaged about the same pacing at Akron (I thought it was high at Akron given the pace). I am wondering if the cool weather contributed to the low heart rate. Or perhaps the fact that for the most part I kept my mouth shut kept it lower than usual.
| Mile | Time | Garmin Distance | Average Heart Rate |
| 1 | 0:07:19 | 1.04 | 156 |
| 2 | 0:07:04 | 0.99 | 162 |
| 3 | 0:07:10 | 1.01 | 160 |
| 4 | 0:07:01 | 1.01 | 168 |
| 5 | 0:06:59 | 1 | 167 |
| 6 | 0:06:59 | 1.01 | 165 |
| 7 | 0:07:09 | 1.02 | 165 |
| 8 | 0:07:04 | 1.01 | 162 |
| 9 | 0:06:56 | 1 | 160 |
| 10 | 0:07:07 | 1 | 160 |
| 11 | 0:07:05 | 1.01 | 160 |
| 12 | 0:07:12 | 1.02 | 163 |
| 13 | 0:07:03 | 0.99 | 162 |
| 13.1 | 0:00:45 | 0.11 | 166 |
| 14 | 0:06:20 | 0.89 | 162 |
| 15 | 0:07:04 | 1.01 | 163 |
| 16 | 0:07:07 | 1.02 | 163 |
| 17 | 0:07:05 | 1.02 | 163 |
| 18 | 0:07:08 | 1.02 | 167 |
| 19 | 0:07:15 | 1.01 | 168 |
| 20 | 0:07:06 | 1.01 | 168 |
| 21 | 0:06:55 | 1.01 | 169 |
| 22 | 0:06:54 | 1 | 169 |
| 23 | 0:06:50 | 1.02 | 169 |
| 24 | 0:07:20 | 1.01 | 168 |
| 25 | 0:07:17 | 1.02 | 168 |
| 26 | 0:07:09 | 1 | 170 |
| 26.2 | 0:01:26 | 0.24 | 173 |
For my friend Brian's take on our race check out his blog.
It was fun for me to read and experience the race from his perspective.
Brief Columbus Race Report
Hopefully I will have time to sit down and do this properly but I am hoping I can at least capture the emotions I had and the short gist of things here before I head to the track for what promises to be an entertaining attempt to jog.
Sunday morning I woke up at 4:20 before the alarm clock. Had a reasonable amount of sleep and headed straight for the coffee maker and the fridge to fuel and caffeinate. pretty much all business until my parents dropped me off at my friends hotel near the start. Then we got a little silly as the girls prepared to go race. It was just the right amount of goofy and got me pumped up to start.
We headed to the start and I started to worry about timing so I opted to give the girls high fives and get started on my warm up. Turned out to be a good idea. Got my gear bag onto the truck then tried to wade through the insane crowds towards what I assumed was the start before freaking and going to the side and having to jump the fence with Brian Stern and AJ B.
It was great to have some local friends in the coral with me. But there was no way to get in a proper warm up. We were stuck. I kept my warm clothes on until about 2 minutes before the start. Stripping and noting that some jerk had peed right in front of me. I would not have been happy to run through that with my very minimal shoes. Yuck!
My buddy Brian W found me and before we knew it the race had started.
I stayed with Brian through about mile 21. Most of the early miles it was hard to tell how the day would go. It was pretty cold and I couldn't get a good feel of my running legs. They were a bit numb and a bit awkward feeling. Energy was good, right calf was sore, and my shins were not happy about not having a proper warm up. But we settled into our pace and I hoped everything would warm and loosen up.
Shortly after mile 12 and my first gel I started to feel my legs come back to life. Huge relief and I was starting to get optimistic that things were going to go well late in the race.
Hit the half about 25 seconds behind anticipated goal time. Pretty much perfect. We joined a pair of guys who were going for sub 3:10. It was windy so I tucked behind the boys to draft for awhile which was helping me to stay peppy.
We were still just coasting and by about mile 18 I finally saw the first girl coming back to me. I hadn't seen any women since long before the half turned off, so I was getting excited to race. Around mile 19 or 20 I started to pick it up a bit as we closed on the gal in red. At mile 21 Brian let me know that I was looking good and I realized I was losing my partner in crime. It was very selfless of him to help me, but I needed to keep running my race.
My energy levels were great and I was ready to race the last 10k. I started passing people left and right. I had visions of running a slew of 6:54s and getting back the 60 seconds or so I was behind the goal at 20. That lasted for 3 miles and then I just ran out of a little steam. The last 4 miles were a hair slower, but I was only passed by one guy in the last 10k and was still passing many runners, including at least 5 more women. I was completely content knowing I would come in under 3:10 no matter what.
I pushed as hard as I could to the finish, high fiving my parents at about 25.5 and smiling like a fool and putting the hammer all the way down as I hit the 26 mile marker into the finish. Running a 1 second positive split.
3:05:57. Good enough for 12th female and 4th in my age group.
I am so stoked!
That's the short of it, I remember lots more details so hopefully I will have time to get them down but didn't want to leave anyone hanging on at least the minimum details.
Sunday morning I woke up at 4:20 before the alarm clock. Had a reasonable amount of sleep and headed straight for the coffee maker and the fridge to fuel and caffeinate. pretty much all business until my parents dropped me off at my friends hotel near the start. Then we got a little silly as the girls prepared to go race. It was just the right amount of goofy and got me pumped up to start.
We headed to the start and I started to worry about timing so I opted to give the girls high fives and get started on my warm up. Turned out to be a good idea. Got my gear bag onto the truck then tried to wade through the insane crowds towards what I assumed was the start before freaking and going to the side and having to jump the fence with Brian Stern and AJ B.
It was great to have some local friends in the coral with me. But there was no way to get in a proper warm up. We were stuck. I kept my warm clothes on until about 2 minutes before the start. Stripping and noting that some jerk had peed right in front of me. I would not have been happy to run through that with my very minimal shoes. Yuck!
My buddy Brian W found me and before we knew it the race had started.
I stayed with Brian through about mile 21. Most of the early miles it was hard to tell how the day would go. It was pretty cold and I couldn't get a good feel of my running legs. They were a bit numb and a bit awkward feeling. Energy was good, right calf was sore, and my shins were not happy about not having a proper warm up. But we settled into our pace and I hoped everything would warm and loosen up.
Shortly after mile 12 and my first gel I started to feel my legs come back to life. Huge relief and I was starting to get optimistic that things were going to go well late in the race.
Hit the half about 25 seconds behind anticipated goal time. Pretty much perfect. We joined a pair of guys who were going for sub 3:10. It was windy so I tucked behind the boys to draft for awhile which was helping me to stay peppy.
We were still just coasting and by about mile 18 I finally saw the first girl coming back to me. I hadn't seen any women since long before the half turned off, so I was getting excited to race. Around mile 19 or 20 I started to pick it up a bit as we closed on the gal in red. At mile 21 Brian let me know that I was looking good and I realized I was losing my partner in crime. It was very selfless of him to help me, but I needed to keep running my race.
My energy levels were great and I was ready to race the last 10k. I started passing people left and right. I had visions of running a slew of 6:54s and getting back the 60 seconds or so I was behind the goal at 20. That lasted for 3 miles and then I just ran out of a little steam. The last 4 miles were a hair slower, but I was only passed by one guy in the last 10k and was still passing many runners, including at least 5 more women. I was completely content knowing I would come in under 3:10 no matter what.
I pushed as hard as I could to the finish, high fiving my parents at about 25.5 and smiling like a fool and putting the hammer all the way down as I hit the 26 mile marker into the finish. Running a 1 second positive split.
3:05:57. Good enough for 12th female and 4th in my age group.
I am so stoked!
That's the short of it, I remember lots more details so hopefully I will have time to get them down but didn't want to leave anyone hanging on at least the minimum details.
Gratitude
Wow I have some serious posting to do about the marathon but in the meantime I just want to express my sincere gratitude. I have never felt so much support and love as I did this week. Between my Birthday and the marathon I felt like I had so many people supporting me and it was such a wonderful feeling. Know that I had the biggest smile on my face from the time I finished the marathon and it is still there now because of all the wonderful people supporting me.
Huge thanks first to my coach for finally showing me what it is to really train for a goal.
Next to my parents for selflessly taking time out of their lives to haul my butt to Columbus and chill with me two days before and run all around Columbus cheering for me.
Third to my friend BW who ran with me through mile 21. He has run sub 3s in the past and mentioned he wasn't in tip top shape and would be happy to run with me for a 3:05 goal. He didn't tell me until today that his training was nowhere near where it should have been and I am just in awe that he worked so hard to stay with me through 21 to try and help me reach my goal. I know had I been struggling he would have worked harder and stayed with me to the end. But great guy that he is he sent me along and slowed to help others. I've been there before and I am so proud to have a friend that would do the same for others that I would have done in his place. Very honored he chose to spend his day with me, it definitely made it special to share all my hard work with a friend. Finishing together would have been the icing on the cake, but so happy for the miles I did get to run with him.
Big thanks to my husband for letting me do all this training. There is no one else I'd rather come home to when celebrating a big triumph.
Last to all my friends and family. All the love and support I received this past week is just overwhelming. I am so grateful for each and everyone of you.
Huge congratulations to all of my friends who ran alongside me. Cleveland had a fantastic showing! Babs placed first in her age group with a new PR in the half. CV and Daisy both got huge shiny new marathon PRs. My friend JP worked her butt off and fought adversity to finish her second marathon. And my friend Steph finished her first marathon all smiles. I saw many others out cheering or running from Cleveland, it was just a great day to celebrate all of our hard work. Congrats to everybody!
I love marathon weekend. I wish it didn't have to end!
Huge thanks first to my coach for finally showing me what it is to really train for a goal.
Next to my parents for selflessly taking time out of their lives to haul my butt to Columbus and chill with me two days before and run all around Columbus cheering for me.
Third to my friend BW who ran with me through mile 21. He has run sub 3s in the past and mentioned he wasn't in tip top shape and would be happy to run with me for a 3:05 goal. He didn't tell me until today that his training was nowhere near where it should have been and I am just in awe that he worked so hard to stay with me through 21 to try and help me reach my goal. I know had I been struggling he would have worked harder and stayed with me to the end. But great guy that he is he sent me along and slowed to help others. I've been there before and I am so proud to have a friend that would do the same for others that I would have done in his place. Very honored he chose to spend his day with me, it definitely made it special to share all my hard work with a friend. Finishing together would have been the icing on the cake, but so happy for the miles I did get to run with him.
Big thanks to my husband for letting me do all this training. There is no one else I'd rather come home to when celebrating a big triumph.
Last to all my friends and family. All the love and support I received this past week is just overwhelming. I am so grateful for each and everyone of you.
Huge congratulations to all of my friends who ran alongside me. Cleveland had a fantastic showing! Babs placed first in her age group with a new PR in the half. CV and Daisy both got huge shiny new marathon PRs. My friend JP worked her butt off and fought adversity to finish her second marathon. And my friend Steph finished her first marathon all smiles. I saw many others out cheering or running from Cleveland, it was just a great day to celebrate all of our hard work. Congrats to everybody!
I love marathon weekend. I wish it didn't have to end!
Week 23- Race Week
Legs felt zippy and fresh early in the week, less zippy but very rested before race morning. Definitely had no clue how things would go, but was excited to find out.
October 12th through the 18th-51 miles
Monday- 5.5 easy
Tuesday- 6.5 with light track
Wednesday- 4.3 easy
Thursday (Birthday!)- 5 with 2 eat marathon pace
Friday- Rest
Saturday- 3 easy
Sunday- .4ish warm up
26.2 race at 7:06 pace
Key workouts:
Track-
just usual 4*100 strides then 2*400 jogging 200/striding 200, 2*400 and 1600 at marathon effort
Tempo-
Thursday just 5 miles, 2 at 7:50-8, 1 at 7:30, and 2 at 7:04
Saturday-
Race time, goal 3:05, finish 3:05:57. details to come.
October 12th through the 18th-51 miles
Monday- 5.5 easy
Tuesday- 6.5 with light track
Wednesday- 4.3 easy
Thursday (Birthday!)- 5 with 2 eat marathon pace
Friday- Rest
Saturday- 3 easy
Sunday- .4ish warm up
26.2 race at 7:06 pace
Key workouts:
Track-
just usual 4*100 strides then 2*400 jogging 200/striding 200, 2*400 and 1600 at marathon effort
Tempo-
Thursday just 5 miles, 2 at 7:50-8, 1 at 7:30, and 2 at 7:04
Saturday-
Race time, goal 3:05, finish 3:05:57. details to come.
Tracking and Race Plan
I posted a twitter link to the right sidebar that will include race updates but it looks like they actually are going to have tracking too: http://www.mtectracking.com:8080/Mtrack/Mtrack?raceid=9
I am bib 1670!
Detailed Race Plan Below so I can be held accountable afterwords :)
I talked to Coach G Tuesday and he confirmed he thinks I can run a 3:05. He wants me to make sure I don't go out too fast. He recommended 7:10 pace the first few miles.
Looking at some other splits from the past I think going out around 7:10 for the first 2-3 miles then trying to run 7:04 pace through 20-23 and see what kind of kick I have is the strategy.
I am going to wear the garmin, mostly to keep from going too fast early. After that just to keep an eye on the average pace. It seems to get off since there are water stops etc. If it stays around 7 pace I will likely finish with a 7:04ish pace officially. But I will be happy with anything under 3:10 so if I am not feeling 7:04 pace then I am not going to force it. I usually don't worry about each individual mile. I usually focus on the 5, 10, half, 15, and 20 mile splits. I plan to take a gel at 12,16, and 20. Water every 2 miles starting at mile 6. And 5 electrolyte pills spaced out through the day.
Coach wants me to treat it like a regular Sunday run and just run how I feel. He also told me to keep my mouth shut and save energy :) (He knows me too well now!)
Other things I will try to tune into to make sure the goal is achievable are just staying relaxed and confident, trying to get into an efficient stride right off the bat, not waste too much energy. In the later miles I tend to slouch and raise my arms so I want to remember to relax, stand up straight, and keep my arms at my sides. If there are any hills I just need to be sure to keep the strides short up them and not slouch.
I want to do a quick warm up before the race. It is going to be cold and my shins tend to get tight if I don't ease into things so I will probably jog a mile and do a few marathon pace strides hopefully finish 5-10 minutes before the start. I can't remember what the start is like and if that will leave me time to get to my start place or not, but hopefully it will!
I am bib 1670!
Detailed Race Plan Below so I can be held accountable afterwords :)
I talked to Coach G Tuesday and he confirmed he thinks I can run a 3:05. He wants me to make sure I don't go out too fast. He recommended 7:10 pace the first few miles.
Looking at some other splits from the past I think going out around 7:10 for the first 2-3 miles then trying to run 7:04 pace through 20-23 and see what kind of kick I have is the strategy.
I am going to wear the garmin, mostly to keep from going too fast early. After that just to keep an eye on the average pace. It seems to get off since there are water stops etc. If it stays around 7 pace I will likely finish with a 7:04ish pace officially. But I will be happy with anything under 3:10 so if I am not feeling 7:04 pace then I am not going to force it. I usually don't worry about each individual mile. I usually focus on the 5, 10, half, 15, and 20 mile splits. I plan to take a gel at 12,16, and 20. Water every 2 miles starting at mile 6. And 5 electrolyte pills spaced out through the day.
Coach wants me to treat it like a regular Sunday run and just run how I feel. He also told me to keep my mouth shut and save energy :) (He knows me too well now!)
Other things I will try to tune into to make sure the goal is achievable are just staying relaxed and confident, trying to get into an efficient stride right off the bat, not waste too much energy. In the later miles I tend to slouch and raise my arms so I want to remember to relax, stand up straight, and keep my arms at my sides. If there are any hills I just need to be sure to keep the strides short up them and not slouch.
I want to do a quick warm up before the race. It is going to be cold and my shins tend to get tight if I don't ease into things so I will probably jog a mile and do a few marathon pace strides hopefully finish 5-10 minutes before the start. I can't remember what the start is like and if that will leave me time to get to my start place or not, but hopefully it will!
Giving Thanks
Before the weekend gets away from me I just wanted to publicly acknowledge all of those that helped me to get race ready for this marathon.
Huge thanks to my husband for putting up with my crazy schedule full of sleep and training. I know it is not easy living with a runner and I appreciate that you let me train and do the things I need to in order to cash in on my hard work on race day.
Huge thanks to Coach G. It was so nice to have a program set out for me each week which did not involve me thinking about anything. I have obviously been getting faster and at a nice rate so I am very appreciative of his selfless efforts each week on the track and Sunday giving me advice and keeping me on track.
Many thanks to everyone I train with. Special thanks to NC, FD, and PR. The three of you have just been awesome track and long run partners this season. And huge thanks to my lunch running pals, Daisy and CV just rock and make the boring recovery miles so much more fun. Thanks to Babs for all the inspiration. Such a great year for you and I am honored to be a part of your training group.
Thanks to Salty and PR for all the online advice when I was feeling down about the few bad tempos and feeling run down etc. It is great to have friends who will hash things out with you.
Huge thanks to my parents who are driving me down to Columbus early and staying to cheer me on. I think they have been to almost every one of my marathons. I am so blessed to have such an awesome support team.
And thanks to all my friends and family who come here or my facebook and leave such encouraging words all the time. It has definitely been difficult to stay fired up for all of the hard training this year and the support network has just been a huge help and inspiration to do better.
I don't acknowledge you all enough but know that I am always very grateful for all of you.
THANK YOU!
Huge thanks to my husband for putting up with my crazy schedule full of sleep and training. I know it is not easy living with a runner and I appreciate that you let me train and do the things I need to in order to cash in on my hard work on race day.
Huge thanks to Coach G. It was so nice to have a program set out for me each week which did not involve me thinking about anything. I have obviously been getting faster and at a nice rate so I am very appreciative of his selfless efforts each week on the track and Sunday giving me advice and keeping me on track.
Many thanks to everyone I train with. Special thanks to NC, FD, and PR. The three of you have just been awesome track and long run partners this season. And huge thanks to my lunch running pals, Daisy and CV just rock and make the boring recovery miles so much more fun. Thanks to Babs for all the inspiration. Such a great year for you and I am honored to be a part of your training group.
Thanks to Salty and PR for all the online advice when I was feeling down about the few bad tempos and feeling run down etc. It is great to have friends who will hash things out with you.
Huge thanks to my parents who are driving me down to Columbus early and staying to cheer me on. I think they have been to almost every one of my marathons. I am so blessed to have such an awesome support team.
And thanks to all my friends and family who come here or my facebook and leave such encouraging words all the time. It has definitely been difficult to stay fired up for all of the hard training this year and the support network has just been a huge help and inspiration to do better.
I don't acknowledge you all enough but know that I am always very grateful for all of you.
THANK YOU!
Columbus Goals
I've been doing a lot of thinking the past few weeks about what a realistic goal for Columbus is. There are all kinds of nifty predictor calculators I have been driving myself nuts with and of course all my wonderful friends who would love to see me do something spectacular. But after looking at what I have done in the past and based on how racing has gone this year I am comfortable with setting my goal around 3:05. I can't lie I wish I could make the goal start with a 2 or the pace start with a 6 but I just don't think I am there. It is probably no coincidence that this goal is also what my coach told me would be realistic (though he would likely prefer I keep the goal to myself, that just isn't my style, if I come up short, I come up short, it is certainly not the end of the world, much better to know I have family and friends rooting for me to make the goal, I'll take any and all fast vibes anyone wants to send my way!). So I feel comfortable that it is achievable and not out of my league.
That said everyone has bad days and I know Sunday will not be easy. 3:05 is the "A" goal, but if I show up feeling flat or a northeaster blows through I will be happy with any kind of PR (Under 3:16:30) and very happy with anything under 3:10.
I still don't think I have completely gotten over Richmond last year so I would like to put that behind me by finally running the sub 3:10 I was looking for there.
Experience and my stats are on my side. I dissected the predictions a few ways based on past "personal predictor rates" and it seems 3:05 is the most likely result. A good sign!
This will be my 18th marathon and I am looking forward to finding out what surprise this marathon will hold since they have all had different obstacles. I am feeling optimistic. My legs are feeling "perky" which usually doesn't happen for me until a few weeks post marathon where I go and run something short fast so it is exciting to possibly line up a proper taper and race completely tapered and full of energy.
Now can someone please press fast forward to Friday so I can go pick up my packet and start getting really nervous?
That said everyone has bad days and I know Sunday will not be easy. 3:05 is the "A" goal, but if I show up feeling flat or a northeaster blows through I will be happy with any kind of PR (Under 3:16:30) and very happy with anything under 3:10.
I still don't think I have completely gotten over Richmond last year so I would like to put that behind me by finally running the sub 3:10 I was looking for there.
Experience and my stats are on my side. I dissected the predictions a few ways based on past "personal predictor rates" and it seems 3:05 is the most likely result. A good sign!
This will be my 18th marathon and I am looking forward to finding out what surprise this marathon will hold since they have all had different obstacles. I am feeling optimistic. My legs are feeling "perky" which usually doesn't happen for me until a few weeks post marathon where I go and run something short fast so it is exciting to possibly line up a proper taper and race completely tapered and full of energy.
Now can someone please press fast forward to Friday so I can go pick up my packet and start getting really nervous?
Week 22
One week to Columbus!
This week I was intending on getting in 40-44 miles. Ended up taking an unplanned rest day yesterday. By the time I got home from towpath I was feeling pretty under the weather and opted for an epsom salt bath and rest instead of an afternoon run. Being a female sucks sometimes, we will leave it at that.
October 5th through the 11th- 37 miles
Monday- 6.08 miles easy 8:19 pace
Tuesday- 5.43 miles easy 8:15 pace
Wednesday- 8.16 miles 7:39 pace
Thursday- 7.28 miles with tempo, pm 60 minutes yoga
Friday- Rest and massage
Saturday- 10 miles, hilly roads and trails 8:32 pace
Sunday- "Rest" walked about 3 miles and worked towpath aid station
Key Workouts:
Tuesday- track was a bust, went to three tracks and all had soccer games or football practice so just bagged the track workout
Wednesday- Ran 8 miles and threw in 4*100 strides just to keep the legs "perky"
Thursday- 5 miles tempo aiming for 7 minute pace the first 4 and 6:50 the last. We felt good and the wind was at our backs when we started so everything was a hair fast.
6:48.40
6:51.46
6:55.12
6:56.18
6:45.48
Saturday- Joined up with friends to celebrate LT's wedding and ran some hills and trails in Brecksville, was going to save the 10 miler for Sunday but decided to just get it done Saturday while it was nice out and I had the time. Glad I did since Sunday was a bust on the running front.
This week I was intending on getting in 40-44 miles. Ended up taking an unplanned rest day yesterday. By the time I got home from towpath I was feeling pretty under the weather and opted for an epsom salt bath and rest instead of an afternoon run. Being a female sucks sometimes, we will leave it at that.
October 5th through the 11th- 37 miles
Monday- 6.08 miles easy 8:19 pace
Tuesday- 5.43 miles easy 8:15 pace
Wednesday- 8.16 miles 7:39 pace
Thursday- 7.28 miles with tempo, pm 60 minutes yoga
Friday- Rest and massage
Saturday- 10 miles, hilly roads and trails 8:32 pace
Sunday- "Rest" walked about 3 miles and worked towpath aid station
Key Workouts:
Tuesday- track was a bust, went to three tracks and all had soccer games or football practice so just bagged the track workout
Wednesday- Ran 8 miles and threw in 4*100 strides just to keep the legs "perky"
Thursday- 5 miles tempo aiming for 7 minute pace the first 4 and 6:50 the last. We felt good and the wind was at our backs when we started so everything was a hair fast.
6:48.40
6:51.46
6:55.12
6:56.18
6:45.48
Saturday- Joined up with friends to celebrate LT's wedding and ran some hills and trails in Brecksville, was going to save the 10 miler for Sunday but decided to just get it done Saturday while it was nice out and I had the time. Glad I did since Sunday was a bust on the running front.
Week 21 with the Coach
So the pacing jobs definitely put a bit of a stop on what coach would have preferred for training, but initially I thought I was not racing a marathon this fall when I offered to pace so we just had to go with the flow. This week was a bit tough mentally a physically. Even though I haven't done anything really fast in a few weeks it isn't like I was "recovered" because I did just run a marathon. We backed off the mileage a bit this week but included three quality days to try and get my marathon speed ready.
I've been wearing the heart rate monitor that came with the garmin just to see where my heart rate is, I don't have any idea what it means other than if it is higher or lower than another workout. So the numbers are there just as an FYI to me.
September 28th through October 4th-55 miles
Monday- 6.7 easy 8:41 pace
Tuesday- 8 with track workout
Wednesday- 7.46 easy 8:25 pace
Thursday- 9.35 with tempo (Yoga PM)
Friday- Rest and Rossiter Massage
Saturday-6.52 miles 8:23 pace
Sunday-17.25 miles 7:16 pace
Key Workouts:
Track-
Tuesday night was rough. It was rainy and cold and my legs just didn't have much oomph.
We did a ladder workout 1600, 1200, 800, 400, 800, 1200, as always I tried to aim for 6 minute pace or under but just didn't have it. I felt nauseous for most of the workout and if my coach wasn't standing in the rain taking splits I think I would have broke down crying and gone home early/fed up.
6:02.78 (303)
4:32.29 (2:33)
3:02.58 (2:07)
1:30.54 (1:36)
3:03.38 (180)
4:44.77
I wasn't very happy about this since the average pace was what I was running about 18 weeks ago and not even close to what I had been doing recently, but given I had just run a marathon and hadn't done speed in nearly two weeks it was to be expected.
Thursday Tempo-
I was feeling a lot better for this than I was the track workout. The weather was nice out and I was confident I would hit the goal paces...then we turned around into the headwind.
goal was 7 miles, 2*7:10, 2*7:00, 2*6:50, 1*6:40. I had to stop the last mile to stretch and catch my breath, during the 6th mile my left quad was tightening up and just didn't feel right.
mile 1 7:03.62 (tail wind) (169 bpm)
mile 2 7:07.64 (tail wind) (175 bpm)
mile 3 6:56.95 (tw/hw) (179 bpm)
mile 4 6:59.79 (headwind) (181 bpm)
mile 5 6:59.64 (headwind) (183 bpm)
mile 6 6:59.12 (tailwind) (180 bpm)
mile 7 6:44.76 (headwind) (179 bpm)
Long Run
Goal was to run 15-17 miles averaging 7:10 pace with the last 5 at or better than 7:00. We ran 15 averaging 7:05 and then did a 2.25 mile cool down. I did not think this run was going to go well. I was running late to the workout, forgot my gel, and started out alone. The first two miles my shins were on fire and then PR caught me (got there later then me) and in the third mile two more new gals caught up and we ran the rest of the run as a group. I wasn't feeling stellar and the hills were rough but I was able to push the last 5 miles and this left me feeling much more confident about Columbus.
7:17.25 (162)
7:11.58 (169)
7:10.13 (173)
7:04.49 (176)
6:57.03 (173)
6:55.74 (172)
7:00.83 (168)
7:33.80 (172) Hills
7:26.05 (172) Hills
7:31.98 (175) Hills
6:46.52 (171)
7:02.43 (171)
6:55.25 (173)
6:47.71 (177)
6:40.37 (178)
8:21.75
8:25.27
I've been wearing the heart rate monitor that came with the garmin just to see where my heart rate is, I don't have any idea what it means other than if it is higher or lower than another workout. So the numbers are there just as an FYI to me.
September 28th through October 4th-55 miles
Monday- 6.7 easy 8:41 pace
Tuesday- 8 with track workout
Wednesday- 7.46 easy 8:25 pace
Thursday- 9.35 with tempo (Yoga PM)
Friday- Rest and Rossiter Massage
Saturday-6.52 miles 8:23 pace
Sunday-17.25 miles 7:16 pace
Key Workouts:
Track-
Tuesday night was rough. It was rainy and cold and my legs just didn't have much oomph.
We did a ladder workout 1600, 1200, 800, 400, 800, 1200, as always I tried to aim for 6 minute pace or under but just didn't have it. I felt nauseous for most of the workout and if my coach wasn't standing in the rain taking splits I think I would have broke down crying and gone home early/fed up.
6:02.78 (303)
4:32.29 (2:33)
3:02.58 (2:07)
1:30.54 (1:36)
3:03.38 (180)
4:44.77
I wasn't very happy about this since the average pace was what I was running about 18 weeks ago and not even close to what I had been doing recently, but given I had just run a marathon and hadn't done speed in nearly two weeks it was to be expected.
Thursday Tempo-
I was feeling a lot better for this than I was the track workout. The weather was nice out and I was confident I would hit the goal paces...then we turned around into the headwind.
goal was 7 miles, 2*7:10, 2*7:00, 2*6:50, 1*6:40. I had to stop the last mile to stretch and catch my breath, during the 6th mile my left quad was tightening up and just didn't feel right.
mile 1 7:03.62 (tail wind) (169 bpm)
mile 2 7:07.64 (tail wind) (175 bpm)
mile 3 6:56.95 (tw/hw) (179 bpm)
mile 4 6:59.79 (headwind) (181 bpm)
mile 5 6:59.64 (headwind) (183 bpm)
mile 6 6:59.12 (tailwind) (180 bpm)
mile 7 6:44.76 (headwind) (179 bpm)
Long Run
Goal was to run 15-17 miles averaging 7:10 pace with the last 5 at or better than 7:00. We ran 15 averaging 7:05 and then did a 2.25 mile cool down. I did not think this run was going to go well. I was running late to the workout, forgot my gel, and started out alone. The first two miles my shins were on fire and then PR caught me (got there later then me) and in the third mile two more new gals caught up and we ran the rest of the run as a group. I wasn't feeling stellar and the hills were rough but I was able to push the last 5 miles and this left me feeling much more confident about Columbus.
7:17.25 (162)
7:11.58 (169)
7:10.13 (173)
7:04.49 (176)
6:57.03 (173)
6:55.74 (172)
7:00.83 (168)
7:33.80 (172) Hills
7:26.05 (172) Hills
7:31.98 (175) Hills
6:46.52 (171)
7:02.43 (171)
6:55.25 (173)
6:47.71 (177)
6:40.37 (178)
8:21.75
8:25.27
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