It has been an annual tradition for me since I started racing again in 2004/2005 to compete in the Youngstown Mill Creek Classic Half Marathon. The race promises 19 hills over 13.1 miles, and usually bad weather to boot. But it is a good fitness test when training for a hilly spring marathon like Boston, and seeing as our annual running club banquet is always the same day I feel like I earn my grub if I make the trek to Youngstown and run hard. In most past years I have treated the race as more of a training run, the footing is usually poor, and weather is usually cold so I haven't really raced the event besides the past two years. Last year we had perfect weather, but alas, this year we woke up to snow snow and more snow that had followed rain so we were expecting icy conditions.
Once again had a stress free carpool to the race, but there is where the smooth sailing for the day ended. Arrived to the race site to guys shoveling ice off of the start. Not a good sign. Coach gave orders that we should do nothing that would get us injured, so just a hard training run. Got a late start to the warm up and checked out about a mile of the course, half clear, and half covered in slick snow. Still not looking so good. Realized as I warmed up that the tights I had on were going to be too warm. Had to rush to the car, struggled to find the keys, finally found them just as I was going to give up, stripped the tights and threw on capris. Rushed back to the start and realized I had left my gel in my tights pocket. Oh well.
My training partner and I decided to take it out a bit conservatively and see how it looked. Can't lie though, I intended to run hard for any sections that were clear. I came to race! In an ideal world I was hoping to get under 1:22, but wasn't really sure what would be realistic for the course. The first half mile we joked around a bit with the guys around us and I noted that there weren't many of them. Apparently most of the fast guys had decided to make it a training day or stay home. First mile is repeated twice and half of it had decent footing while the big dip and climb that we ran twice were covered in snow. After that the course wasn't too bad.
During mile 4 my partner realized her shoe was untied. We had just pulled away from a small group of guys and could still see the lead 3 runners. There was a big climb coming up so I told her I would take it easy on the climb until she caught up. Can't say I was too upset about being able to back off the effort up the hill :) She caught up near the top with the pack of guys and we pulled away again. The mile markers all morning had been off by one mile, indicating we were one less mile in than we really were. Thankfully I knew the course and realized the error. The markers for this race are typically off so I had planned on using the Garmin anyways.
Miles 5 through 7 wind around through the park and for some reason those miles are always colder, which meant the snow was back, but there were tire treads that were clear so other than sacrificing tangents we didn't slow much. These miles I struggled a bit mentally with whether or not I was "racing." Running next to my training partner it is hard to say if I would be doing something different if she wasn't there. But I did a gut check and while I can't say I was running at 100% effort it was definitely over 90% effort. I just kept waiting for her to decide she was going to pick it up and dust me :) The next aid station I tried to get gatorade, but instead ended up dousing myself and the road missing the pass off. Nice. We headed downhill and soon two young guys decided to pick up the pace and blow by us.
At some point the second male must have decided to pick it up as we had lost sight of him. But the gentleman in fourth had been "taunting" us the whole race, staying the same distance ahead of us from about 1 mile on and we decided we would have to pass him before the end. Around mile 9 there is a long slow climb and I fell behind my training partner but tried to stay close. As we went through the aid station I again struggled with the gatorade managing to get about a sip in my mouth and the rest all over me, this time victim to plastic cups that I couldn't squeeze shut. But the aid station allowed me to catch up with my partner and as we rolled towards mile 10 and 2 miles of rolling downhill we started to step it up and reel in the now 6th place runner. Another small incline and my training partner once again pulled ahead passing into 6th place. I followed shortly thereafter moving into 7th and careening down Bear Hill.
The next mile as we run towards the finish many other runners are going the other direction to make the loop from mile 8 back to 11. We saw a few friends who cheered for my training partner then me. Lot's of cheers for first and second woman and a few encouraging me that I could catch her. Ha. Unfortunately for me the last mile of the course is the hardest with 3 big rolling uphills that just juice you and despite my best attempts at upping my strength my training partner just seems to have more steam on uphills than me. I tried my best to keep it honest though and was able to hold the gap where it was coming in 7 seconds behind her for 2nd female in 1:23:59. Not quite the sub 1:22 I was hoping for, but given all the mishaps I think it was a really good effort. To top off the race mishaps I got back to my car after the cool down and found that the gel I had forgotten had exploded all over my tights. Gross!
I was happy with how I handled some of my mental demons on the course. It definitely made it a good mental effort forcing ourselves to push while most of the field that should have been with us ran more conservatively. I am sure we made it look easy running together most of the way, but I am not sure we could have gone much faster if conditions had been better and we had raced from the gun. I'm thinking we probably ran a better more even effort than we would have if roads were clear from the gun. Other than missing the tangents and slowing down up Bear Hill I don't think I would have run much different other than a faster first mile. Perhaps could have shaved 30-45 seconds, but not sure I could have broken 1:22 even with warmer weather and better footing.
Did some number crunching and while it isn't exactly the predictor I was hoping for, for Boston, the time does put my Boston goals in the realm of possible based on past Youngstown vs. Boston performances for myself and a few other women in my training group. I'll take it :)
As usual SERC had lots of great runs with most members placing overall or in their age groups. Always a good time, even though a challenge.
Boston Marathon Week 2 Rundown
Goals:
Total Mileage 70.
Monday: easy
Tuesday: 8 x 800 @ 2:50 with 2 mins recovery,3 mins recovery, mile @ 5:45
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace
Thursday: 7 miles @ 6:20
Weekend:
6 Miles Easy
13.1 Race
How it played out:
71 miles
7 runs (strides on Wed and Sat)
1 blown tempo
Solid 13.1 race (Report to follow)
1 bootcamp class
Solid week despite the bad tempo and two days spent mostly in bed. Hopefully I am done with illness this training cycle!
Total Mileage 70.
Monday: easy
Tuesday: 8 x 800 @ 2:50 with 2 mins recovery,3 mins recovery, mile @ 5:45
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace
Thursday: 7 miles @ 6:20
Weekend:
6 Miles Easy
13.1 Race
How it played out:
71 miles
7 runs (strides on Wed and Sat)
1 blown tempo
Solid 13.1 race (Report to follow)
1 bootcamp class
Solid week despite the bad tempo and two days spent mostly in bed. Hopefully I am done with illness this training cycle!
Know when to fold em' Tempo
Something just wasn't right for todays tempo. I overslept this morning, never hearing my first two alarms, yet still feeling tired after a full nights sleep. Between that, sweating like a crazy woman Tuesday, and the runny nose the past few days I should have realized something was off. But I didn't, and I had no idea today would be a rough workout. The plan was 7 miles at 6:20 pace, the wind would be in our faces on the way out for once, so I really thought it would be a nice warm up run for this weekends race. After running 12 miles at 6:24 pace this weekend after a 20 miler I really thought today would be a cruiser of a workout. Shows what I know :)
Just didn't feel right from the get go. Pace was there, but my breathing was awfully heavy. I told myself it was fine, after 3.5 miles we'd turn around and with the wind at our backs I would perk up. But 1.5 miles into the turn around things were feeling worse and I decided today was just not my day, better back it off and preserve myself for this weekends race. My hamstring was a little sore after Tuesdays track workout, my nose was running, I felt a bit weak and dizzy, and I was sweating like crazy again. The last time I felt this bad is when I pulled the hammy so I decided I better be smart and jog it in. I sent my training partner on her way and did my best to just get back to the office. Decided to pick it up a bit for the last mile after a 1.5 mile jog, mostly to just get done without doing any more damage (and perhaps because I am a bit stubborn).
I'm sucking down an airborne and going to pack it up and take a half day and catch some extra z's and hope I can bag whatever is ailing me quick. Bit of a bummer after nailing so many workouts the past few weeks, but better to happen today than Sunday!
6:18.13
6:17.97
6:26.41
6:30.29
.51 at 6:27 pace
7:31.52
.51 at 7:32 pace
6:50.81
Just didn't feel right from the get go. Pace was there, but my breathing was awfully heavy. I told myself it was fine, after 3.5 miles we'd turn around and with the wind at our backs I would perk up. But 1.5 miles into the turn around things were feeling worse and I decided today was just not my day, better back it off and preserve myself for this weekends race. My hamstring was a little sore after Tuesdays track workout, my nose was running, I felt a bit weak and dizzy, and I was sweating like crazy again. The last time I felt this bad is when I pulled the hammy so I decided I better be smart and jog it in. I sent my training partner on her way and did my best to just get back to the office. Decided to pick it up a bit for the last mile after a 1.5 mile jog, mostly to just get done without doing any more damage (and perhaps because I am a bit stubborn).
I'm sucking down an airborne and going to pack it up and take a half day and catch some extra z's and hope I can bag whatever is ailing me quick. Bit of a bummer after nailing so many workouts the past few weeks, but better to happen today than Sunday!
6:18.13
6:17.97
6:26.41
6:30.29
.51 at 6:27 pace
7:31.52
.51 at 7:32 pace
6:50.81
8*800, 1600
Last night we ran what is hopefully one of our last indoor workouts this winter. Goal was 8*800 with 2 minute rests at 2:50 followed by a 3 minute rest than 1600 at 5:45.
We've done similar workouts in the past so I was eager to see how my fitness felt compared to those workouts last fall.
Last week was pretty heavy and I think my body was still recovering a bit as was my partners, but we managed to get the workout done and hit the goal paces.
800s:
2:50.61
2:50.23
2:48.66
2:48.77
2:48.96
2:49.29
2:50.09
2:49.48
1600:
5:38.75
I certainly wasn't feeling like this flowed easily, but what I was happy about was my mental wherewithal to focus in on one lap/one repeat at a time and just get it done. We've done 5 miles of intervals before, but it was always sprinkled in, now this will become the norm. I am excited that my strength is at a level that I can do 5 miles of intervals at the same paces that I was doing 3-4 miles of intervals at last fall.
We've done similar workouts in the past so I was eager to see how my fitness felt compared to those workouts last fall.
Last week was pretty heavy and I think my body was still recovering a bit as was my partners, but we managed to get the workout done and hit the goal paces.
800s:
2:50.61
2:50.23
2:48.66
2:48.77
2:48.96
2:49.29
2:50.09
2:49.48
1600:
5:38.75
I certainly wasn't feeling like this flowed easily, but what I was happy about was my mental wherewithal to focus in on one lap/one repeat at a time and just get it done. We've done 5 miles of intervals before, but it was always sprinkled in, now this will become the norm. I am excited that my strength is at a level that I can do 5 miles of intervals at the same paces that I was doing 3-4 miles of intervals at last fall.
Boston EWS
Pumped from my fabulous break through race at Columbus back in October I signed up for Boston the next morning and was one of the lucky 20,000+ that got in before things shut down 8 hours later. I wasn't sure what that would mean for the race, but after some friendly prodding from friends it convinced me to send a note to the BAA asking about their Elite Women's Start (EWS) process. I received a form letter back stating that entrants with qualifying times under 2:49:00 would have the opportunity to start at 9:32 AM with the elite women. Uggh 53 seconds too many! My hopes were still up as there was a contingency that if your qualifier projected you to be top 30 you would also get the opportunity to join the EWS. On February 10th John Hancock announced their elite field for Boston which included 21 females with PRs under 2:30. I thought to myself (and a few friends), what are the odds that only 8 other women had signed up with times faster than mine. Knowing at least two of them personally from Ohio, I thought: not likely.
I knew they were supposed to contact women accepted into the EWS on March 1st. I emailed my friend who was automatically in with her 2:44 win at Wineglass and told her to let me know when she heard something so I could stop wondering if I might have gotten in. I had resolved that I would be starting in coral one with the mass start, but since I have two friends in the EWS I was still holding out a tiny bit of hope that I might join them.
I was actually so busy at work yesterday I had completely forgotten about my note to her and it being March 1st. At 2:00 pm I received an email titled "2011 Boston Marathon - EWS" and wondered what on earth is that? I opened it up and read the first few lines before it "clicked" and I realized I will be lining up at Boston with their elite field along with around 54 other top open and masters women (There will be approximately 40 open women and 15 masters women competing in the EWS). Holy smokes! Excited would be an understatement.
Initially I thought if I got the start I might have to weigh the pros and cons before deciding. But as soon as I comprehended what that email meant I knew I would take the opportunity. Even if it means I am running alone from the gun until the lead men catch me around mile 20. While my goal is obviously to try and get the "B" standard for the Olympic Trials, this in itself will be an amazing experience regardless of my race outcome. I'm looking forward to the "perks" of the elite start, and I'm hoping I will have some good company in my friends from Ohio who are also in this start with me along the way, and maybe I will get lucky and a pack of masters women will be going for the "B" standard too. I had planned on this being my last Boston for awhile, so it will definitely be a nice way to close out my Boston experience with a new challenge.
Funny how one (albeit lengthy) email can completely rock your world. I was practically bouncing around the office after reading it. Just an amazing feeling that I couldn't wait to share with all my loved ones. Coming from barely being in the first wave my second Boston to getting this opportunity is just surreal. I plan to make the most of it and just soak it all up. I may never get an opportunity like this again and I am just so grateful that all the hard work and support has paid off and it is giving me the opportunity to do something I would never have even dreamt about just a few years ago.
I knew they were supposed to contact women accepted into the EWS on March 1st. I emailed my friend who was automatically in with her 2:44 win at Wineglass and told her to let me know when she heard something so I could stop wondering if I might have gotten in. I had resolved that I would be starting in coral one with the mass start, but since I have two friends in the EWS I was still holding out a tiny bit of hope that I might join them.
I was actually so busy at work yesterday I had completely forgotten about my note to her and it being March 1st. At 2:00 pm I received an email titled "2011 Boston Marathon - EWS" and wondered what on earth is that? I opened it up and read the first few lines before it "clicked" and I realized I will be lining up at Boston with their elite field along with around 54 other top open and masters women (There will be approximately 40 open women and 15 masters women competing in the EWS). Holy smokes! Excited would be an understatement.
Initially I thought if I got the start I might have to weigh the pros and cons before deciding. But as soon as I comprehended what that email meant I knew I would take the opportunity. Even if it means I am running alone from the gun until the lead men catch me around mile 20. While my goal is obviously to try and get the "B" standard for the Olympic Trials, this in itself will be an amazing experience regardless of my race outcome. I'm looking forward to the "perks" of the elite start, and I'm hoping I will have some good company in my friends from Ohio who are also in this start with me along the way, and maybe I will get lucky and a pack of masters women will be going for the "B" standard too. I had planned on this being my last Boston for awhile, so it will definitely be a nice way to close out my Boston experience with a new challenge.
Funny how one (albeit lengthy) email can completely rock your world. I was practically bouncing around the office after reading it. Just an amazing feeling that I couldn't wait to share with all my loved ones. Coming from barely being in the first wave my second Boston to getting this opportunity is just surreal. I plan to make the most of it and just soak it all up. I may never get an opportunity like this again and I am just so grateful that all the hard work and support has paid off and it is giving me the opportunity to do something I would never have even dreamt about just a few years ago.
Marathon Focus Week 1
Switching training focus this week to the marathon.
Goals:
Total mileage: 80 - 85
Monday: Easy
Tuesday: 5 x mile @ 5:50 with 2 min recovery jog
Wednesday and Friday: easy miles @ 8:00 or slower. 6 x 30 sec @ 6:00 pace with full recovery
Thursday: Tempo run; 3 - 2 - 1
Weekend:
12 miles @ 6:30
20 miles @ 6:55
How it played out:
85 miles
8 runs
20 at 6:49 and 12 at 6:24
1 bootcamp class
no strides on Friday, too snowy, no decent footing
Goals:
Total mileage: 80 - 85
Monday: Easy
Tuesday: 5 x mile @ 5:50 with 2 min recovery jog
Wednesday and Friday: easy miles @ 8:00 or slower. 6 x 30 sec @ 6:00 pace with full recovery
Thursday: Tempo run; 3 - 2 - 1
Weekend:
12 miles @ 6:30
20 miles @ 6:55
How it played out:
85 miles
8 runs
20 at 6:49 and 12 at 6:24
1 bootcamp class
no strides on Friday, too snowy, no decent footing
3-2-1 Tempo
Not gonna lie, I was a bit intimidated by this weeks training and a bit nervous about hitting the paces on a few of the workouts, but I am doing my best to shut off the anxiety part of my brain and just trust that my legs can do the workouts. The forecast today left me feeling much more confident and ready to rock and roll on today's tempo. Salty and my friend MY were planning to run with me and the wind was only supposed to be 1-3 mph, compared to last weeks 17 gusting to 24 mph, so this sounded like it would be an awesome run.
Certain times of the year I seem to get a bounce in my fitness regardless of what type of training I am doing. I have no idea if it is coincidence or what but the past two weeks I have felt like I was getting that bounce despite not running faster at the 5k. 8 weeks out from Columbus last fall I had a really good track and tempo workout followed by an awesome race at Spirit of Columbus. Who knows if it is just my attitude or a real fitness breakthrough, but this week (8 weeks until Boston) I seem to be getting a similar bounce, my Tuesday track workout went well, I felt much fresher yesterday than I normally do after a track workout, and despite a hard bootcamp class last night I felt really good today the first three miles of our tempo.
Goal today was 6 miles. First 3 at 6:15, next 2 at 6:05, and the last one at 5:55. I was hoping since the wind wasn't as much of a factor that we could really dial it in today and hit paces rather than work off of effort. The downside of the perceived fitness bounce is I seem to have a hard time picking out the right effort for my planned paces. We ran 3 out and 3 back today, wind at our backs on the way out and in our faces on the way back. It was nowhere near the problem it was last week, but it must have been a little stronger than 3mph by the lake because it was definitely noticeable when we turned around. The first mile was a touch fast, I blame it on feeling fresh and having such good company combined with it being close to 40 degrees. The next two miles just sailed by and the legs felt great. The next mile we had to deal with the hairpin turn and some traffic that had us rolling to the top of a hill at 6:15 pace, with the following downhill I wanted to get us back down to 6:05, and we did that, but probably did it a bit too aggressively. The next mile had to really focus to keep it under 6:05. The last mile I was struggling for sure. My breathing was ragged and we were working pretty hard to keep it under 6:00. I tried not to look at the watch too much because I really couldn't have run any harder and I didn't want to get upset if it was slow. My eyes were starting to glaze/freeze over a bit and the last half mile I had to resort to some serious mental tricks to keep myself focused ahead instead of on the ground. With a serious push around .9 we barely got that mile under 6:00. Not quite the intended 5:55, but still my fastest tempo ever and trying to hit the 5:55 kept us honest.
6:06.94
6:12.76
6:11.21
6:03.92
6:04.20
5:59.54
Certain times of the year I seem to get a bounce in my fitness regardless of what type of training I am doing. I have no idea if it is coincidence or what but the past two weeks I have felt like I was getting that bounce despite not running faster at the 5k. 8 weeks out from Columbus last fall I had a really good track and tempo workout followed by an awesome race at Spirit of Columbus. Who knows if it is just my attitude or a real fitness breakthrough, but this week (8 weeks until Boston) I seem to be getting a similar bounce, my Tuesday track workout went well, I felt much fresher yesterday than I normally do after a track workout, and despite a hard bootcamp class last night I felt really good today the first three miles of our tempo.
Goal today was 6 miles. First 3 at 6:15, next 2 at 6:05, and the last one at 5:55. I was hoping since the wind wasn't as much of a factor that we could really dial it in today and hit paces rather than work off of effort. The downside of the perceived fitness bounce is I seem to have a hard time picking out the right effort for my planned paces. We ran 3 out and 3 back today, wind at our backs on the way out and in our faces on the way back. It was nowhere near the problem it was last week, but it must have been a little stronger than 3mph by the lake because it was definitely noticeable when we turned around. The first mile was a touch fast, I blame it on feeling fresh and having such good company combined with it being close to 40 degrees. The next two miles just sailed by and the legs felt great. The next mile we had to deal with the hairpin turn and some traffic that had us rolling to the top of a hill at 6:15 pace, with the following downhill I wanted to get us back down to 6:05, and we did that, but probably did it a bit too aggressively. The next mile had to really focus to keep it under 6:05. The last mile I was struggling for sure. My breathing was ragged and we were working pretty hard to keep it under 6:00. I tried not to look at the watch too much because I really couldn't have run any harder and I didn't want to get upset if it was slow. My eyes were starting to glaze/freeze over a bit and the last half mile I had to resort to some serious mental tricks to keep myself focused ahead instead of on the ground. With a serious push around .9 we barely got that mile under 6:00. Not quite the intended 5:55, but still my fastest tempo ever and trying to hit the 5:55 kept us honest.
6:06.94
6:12.76
6:11.21
6:03.92
6:04.20
5:59.54
5 * Mile
Target workout last night was 5* one mile at 5:50 pace with 2 minute recovery jogs.
Weather here has made it pretty tough to do these outside so we headed down to Akron to get on the indoor track there. It is not a short drive, and traffic can be a pain, but as long as we get there early we can get in most of our workout before the evening track clinic gets too far into their workout avoiding dodging kids on the track. It's a 300 meter track so it is nicer than going somewhere else that is shorter or having to hit the treadmill. We got lucky last night and arrived to no softball practice so we were able to start the workout early and we were almost completely done before anyone was on the track.
My training partner has been killing me at the indoor races this spring so I have been trying to let her take the lead in the workouts and just work off her. Last night this worked out great as she was right on pace and content to stay there. I never felt great but just tried to focus on one lap at a time, keep my head up, focus on form etc. Because NC was humming Lady Gaga Born this way, the workout was done to that tune in my head, it just wouldn't get out of there!
I took the inside lane for the 3rd and 5th mile to try setting the pace, I was fast the first lap on each, but pretty steady the rest of the laps. We decided to pick it up the last mile. I was a bit surprised I was able to, but glad I sucked it up and did it. Managed to get in 11 miles without getting in anybody's way. Other than the driving to and from it really is a good location and a nice track.
5:48.53
5:48.65
5:48.06
5:47.97
5:41.23
Pretty sure this is my best mile repeat workout ever. I tend to fall apart on these so that was a nice mental boost. Can't wait to get onto an outdoor track though!
Weather here has made it pretty tough to do these outside so we headed down to Akron to get on the indoor track there. It is not a short drive, and traffic can be a pain, but as long as we get there early we can get in most of our workout before the evening track clinic gets too far into their workout avoiding dodging kids on the track. It's a 300 meter track so it is nicer than going somewhere else that is shorter or having to hit the treadmill. We got lucky last night and arrived to no softball practice so we were able to start the workout early and we were almost completely done before anyone was on the track.
My training partner has been killing me at the indoor races this spring so I have been trying to let her take the lead in the workouts and just work off her. Last night this worked out great as she was right on pace and content to stay there. I never felt great but just tried to focus on one lap at a time, keep my head up, focus on form etc. Because NC was humming Lady Gaga Born this way, the workout was done to that tune in my head, it just wouldn't get out of there!
I took the inside lane for the 3rd and 5th mile to try setting the pace, I was fast the first lap on each, but pretty steady the rest of the laps. We decided to pick it up the last mile. I was a bit surprised I was able to, but glad I sucked it up and did it. Managed to get in 11 miles without getting in anybody's way. Other than the driving to and from it really is a good location and a nice track.
5:48.53
5:48.65
5:48.06
5:47.97
5:41.23
Pretty sure this is my best mile repeat workout ever. I tend to fall apart on these so that was a nice mental boost. Can't wait to get onto an outdoor track though!
Threshold Training Week 6
A solid week of training.
Goals for the week:
Total Mileage 70
Monday: Easy
Tuesday: Workout
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace with full recovery
Thursday: Tempo run
Weekend:
Kent 5k
22 miles @ 7:00
How it played out:
72 miles
7 runs
2 bootcamp classes
17:50.22 5k indoor race
22 mile long run at 6:48 pace
Funny how easy a 70 mile week feels now after three weeks of 80 miles. So much time on my hands :)
Goals for the week:
Total Mileage 70
Monday: Easy
Tuesday: Workout
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace with full recovery
Thursday: Tempo run
Weekend:
Kent 5k
22 miles @ 7:00
How it played out:
72 miles
7 runs
2 bootcamp classes
17:50.22 5k indoor race
22 mile long run at 6:48 pace
Funny how easy a 70 mile week feels now after three weeks of 80 miles. So much time on my hands :)
Kent State Tune Up 5k Race Report
Well this morning was another opportunity to test my racing skills and get in the mix with some ladies of similar abilities. I managed to meet some of my goals today, but others were not met. Overall I am pleased with my effort, slightly disappointed with the resulting time, but glad I sucked it up and ran the race. (Previously in the week I was heavily leaning towards skipping this one and either running a road 5k or focusing on training, but coach insisted this was important as it would help me mentally and help to develop speed.)
As predicted once the race started there was a small pack that took off around 17 minute pace and then a second pack of us around 5:34 at the mile. I did my best to settle in with this group as the effort felt right and I also told myself to relax and be patient and not to make any moves. This lasted for a few laps, and then I decided we had to pick it up a bit as the girl leading the pack was not holding the pace. I moved to the front of my little pack and pulled for a few laps until another gal traded leads with me for a few laps before the 2 mile. Around the 2 mile a CRC runner I know (PB) decided to up the ante and took the lead of our group, unfortunately I just couldn't find that gear to go with them and I lost my pack. We started lapping other runners at this point. I never heard the 2 mile split, but I had heard shouts of 17:30ish finish pace, and I was doing my best to run by feel and really wasn't aware of what the splits my coach calling out meant for my finish time. I knew I wasn't keeping up with the two gals in front of me, but I felt like I was running hard. I was confident I was working harder than I had at Akron. The last two laps I really tried to dig in and make sure I felt like I was giving everything I had. My legs were getting the same feeling they do at the end of a really hard track workout so I was confident I was really racing my hardest. Finished the last lap and looked up at the board to see 17:50.22. Not at all what I was expecting given the effort, and given how I felt about my race.
In retrospect perhaps I should have sat back longer and tried harder not to pull the pack I was in, maybe I worked harder than I should of in the second mile causing the fall off in the third mile, but I am not sure it would have made a difference. I think once I lost contact I was just working at the same effort but unfortunately losing a few seconds each lap without someone to gear off of. It is also possible I didn't work hard enough to find that next gear as I am aware that PB has run much faster 5ks than me and perhaps I limited myself knowing that she has better speed than me and knowing she was capable of running under 17:20, perhaps when she made that move I should have pretended she was someone else I can keep up with and tried harder to force the pace.
I'm a little conflicted with the result since I feel like I really ran a better race than Akron, but the result was the same. Perhaps that just means that my current 5k fitness really is 17:50ish, and that is all the speed I have. But perhaps it means I need to take a different approach in the 5k next time to get a better result. The 5 ladies ahead of me all have better speed than me and have all run better short races than me. I was super stoked to come in 6th place given the field. I just wish I could have upped the ante a bit that third mile and come a little closer to 17:35.
I have to remember that I only do 2 or 3 5ks a year and that now that I am getting faster it is not going to be as easy to improve my times in these short races without doing any real specific speed training. A 17:50 rut/plateau really isn't such a bad place to be after all :) It is just tough as running these races makes me want to work harder to improve these times and see if I can be faster, but they aren't really my goal right now. So I feel like each race that I don't improve is a "missed opportunity."
To end on some positive notes. No more 5ks for awhile and no more indoor racing, woohoo! My training buddy smoked the track today running another PR in 17:09 and coming in 2nd! I now have run three 5ks under 18:00 solidifying my faith in my current speed and knowing that these aren't some fluke. I came in 6th in a solid field of female runners from Ohio. I'm really happy with the effort I put in this morning. Added bonus I got to cheer for one of my trail running friends as he ran his first indoor 5k, and catch up with some of my ultra buddies who I miss dearly.
As predicted once the race started there was a small pack that took off around 17 minute pace and then a second pack of us around 5:34 at the mile. I did my best to settle in with this group as the effort felt right and I also told myself to relax and be patient and not to make any moves. This lasted for a few laps, and then I decided we had to pick it up a bit as the girl leading the pack was not holding the pace. I moved to the front of my little pack and pulled for a few laps until another gal traded leads with me for a few laps before the 2 mile. Around the 2 mile a CRC runner I know (PB) decided to up the ante and took the lead of our group, unfortunately I just couldn't find that gear to go with them and I lost my pack. We started lapping other runners at this point. I never heard the 2 mile split, but I had heard shouts of 17:30ish finish pace, and I was doing my best to run by feel and really wasn't aware of what the splits my coach calling out meant for my finish time. I knew I wasn't keeping up with the two gals in front of me, but I felt like I was running hard. I was confident I was working harder than I had at Akron. The last two laps I really tried to dig in and make sure I felt like I was giving everything I had. My legs were getting the same feeling they do at the end of a really hard track workout so I was confident I was really racing my hardest. Finished the last lap and looked up at the board to see 17:50.22. Not at all what I was expecting given the effort, and given how I felt about my race.
In retrospect perhaps I should have sat back longer and tried harder not to pull the pack I was in, maybe I worked harder than I should of in the second mile causing the fall off in the third mile, but I am not sure it would have made a difference. I think once I lost contact I was just working at the same effort but unfortunately losing a few seconds each lap without someone to gear off of. It is also possible I didn't work hard enough to find that next gear as I am aware that PB has run much faster 5ks than me and perhaps I limited myself knowing that she has better speed than me and knowing she was capable of running under 17:20, perhaps when she made that move I should have pretended she was someone else I can keep up with and tried harder to force the pace.
I'm a little conflicted with the result since I feel like I really ran a better race than Akron, but the result was the same. Perhaps that just means that my current 5k fitness really is 17:50ish, and that is all the speed I have. But perhaps it means I need to take a different approach in the 5k next time to get a better result. The 5 ladies ahead of me all have better speed than me and have all run better short races than me. I was super stoked to come in 6th place given the field. I just wish I could have upped the ante a bit that third mile and come a little closer to 17:35.
I have to remember that I only do 2 or 3 5ks a year and that now that I am getting faster it is not going to be as easy to improve my times in these short races without doing any real specific speed training. A 17:50 rut/plateau really isn't such a bad place to be after all :) It is just tough as running these races makes me want to work harder to improve these times and see if I can be faster, but they aren't really my goal right now. So I feel like each race that I don't improve is a "missed opportunity."
To end on some positive notes. No more 5ks for awhile and no more indoor racing, woohoo! My training buddy smoked the track today running another PR in 17:09 and coming in 2nd! I now have run three 5ks under 18:00 solidifying my faith in my current speed and knowing that these aren't some fluke. I came in 6th in a solid field of female runners from Ohio. I'm really happy with the effort I put in this morning. Added bonus I got to cheer for one of my trail running friends as he ran his first indoor 5k, and catch up with some of my ultra buddies who I miss dearly.
5k
Tomorrow I am racing another indoor 5k. Like last year I am headed to the Kent State Tune Up. Hopefully unlike last year it will be a good experience. With my primary focus being the marathon it is really difficult to get amped up for these shorter indoor races. Firstly while I like track in theory, racing on the track is not usually pleasant for me. Sure if I get a good result I will be stoked, but the experience is stressful at best, humiliating at worst.
The rational part of my brain knows that at the end of the day no one really cares what I run at this race but me. No matter what I run my family will still love me, my friends will still say I did great, and the result really doesn't mean much in the scheme of things. The irrational part of my brain feels like this huge spotlight is on me and the pressure is on to do something spectacular. Digging through my very short list of recent 5k experiences I am confident that even on a bad day I will not run like I did last year here. But that list also leaves me with little confidence in a huge breakthrough tomorrow, which is obviously what the goal is toeing the line with a bunch of other speedy chicks. Why else would I be torturing myself? :)
The heat sheets came out last night and I did some research to try and get a feel for who else would be gunning for similar goals to me. It is really hard to say, but it looks like there will be 3 super speedy chicks under 17:15 and then about 9 of us with a potential to run between 17:20 and 17:50. I definitely think I can run better than I did at Akron with a more even effort. I'll just have to see how it plays out based on what the field does.
So the mental goals for tomorrow:
1) Stop being a headcase and just run. I feel like on the track there is so much micro management going on in my head. Hearing splits every minute and trying to up my effort every lap gets a bit overwhelming. I want to try and just let go tomorrow, find a pack that I can tag onto and just run.
2) Don't let preconceived notions of where I should be based on past experiences dictate who I run with. Trust my instincts and run with a group that feels "right."
3) If I want to PR I need to obviously pay a bit of attention to pace. I'd like to be through the 2 mile between 11 and 11:20 to give myself a shot at a PR. But I want the mental effort to get there to be minimized. I shouldn't start really suffering until that last mile. Just relax and let the pace happen.
4) Stop holding back. The marathoner in me has this reserve that I just can't seem to tap into until I mentally decide I can survive the rest of the race. If I don't feel like I am running at my limit that last mile, then I am not pushing hard enough. I need to try and break through this mental barrier if I want to see a big jump in my time.
5) Don't get stuck pulling a group. I am so used to my road race mentality of leading when I can and doing my own thing, I have a really hard time tucking in and following others. Track races just don't work like that and I need to learn to relax and settle in and wait until later in the race to pull myself.
Time Goals:
In an ideal world it would be a huge confidence booster if I was under 17:20 for this race. I have absolutely no idea if that is even feasible though and that is a pie in the sky "A" goal.
Realistic Goals:
B) 17:35
C) PR (17:47 or better)
Wish me luck :)
The rational part of my brain knows that at the end of the day no one really cares what I run at this race but me. No matter what I run my family will still love me, my friends will still say I did great, and the result really doesn't mean much in the scheme of things. The irrational part of my brain feels like this huge spotlight is on me and the pressure is on to do something spectacular. Digging through my very short list of recent 5k experiences I am confident that even on a bad day I will not run like I did last year here. But that list also leaves me with little confidence in a huge breakthrough tomorrow, which is obviously what the goal is toeing the line with a bunch of other speedy chicks. Why else would I be torturing myself? :)
The heat sheets came out last night and I did some research to try and get a feel for who else would be gunning for similar goals to me. It is really hard to say, but it looks like there will be 3 super speedy chicks under 17:15 and then about 9 of us with a potential to run between 17:20 and 17:50. I definitely think I can run better than I did at Akron with a more even effort. I'll just have to see how it plays out based on what the field does.
So the mental goals for tomorrow:
1) Stop being a headcase and just run. I feel like on the track there is so much micro management going on in my head. Hearing splits every minute and trying to up my effort every lap gets a bit overwhelming. I want to try and just let go tomorrow, find a pack that I can tag onto and just run.
2) Don't let preconceived notions of where I should be based on past experiences dictate who I run with. Trust my instincts and run with a group that feels "right."
3) If I want to PR I need to obviously pay a bit of attention to pace. I'd like to be through the 2 mile between 11 and 11:20 to give myself a shot at a PR. But I want the mental effort to get there to be minimized. I shouldn't start really suffering until that last mile. Just relax and let the pace happen.
4) Stop holding back. The marathoner in me has this reserve that I just can't seem to tap into until I mentally decide I can survive the rest of the race. If I don't feel like I am running at my limit that last mile, then I am not pushing hard enough. I need to try and break through this mental barrier if I want to see a big jump in my time.
5) Don't get stuck pulling a group. I am so used to my road race mentality of leading when I can and doing my own thing, I have a really hard time tucking in and following others. Track races just don't work like that and I need to learn to relax and settle in and wait until later in the race to pull myself.
Time Goals:
In an ideal world it would be a huge confidence booster if I was under 17:20 for this race. I have absolutely no idea if that is even feasible though and that is a pie in the sky "A" goal.
Realistic Goals:
B) 17:35
C) PR (17:47 or better)
Wish me luck :)
One Windy Tempo Run
Mother nature has decided it is time to be the usual February tease and this week in Cleveland we are getting a few days with temps cracking 50 F before we'll settle back into the usual 30ish degrees this weekend. Hey I can't complain, any day I can run in shorts is a good day. Of course a shift that big in temperature is usually accompanied by some sort of bad weather. Today it was wind! I run a lot of my lunch time tempos on a street that runs parallel to the lake that is not near any buildings, it is a straight shot out and back so on a windy day you are pretty much guaranteed some suffering. Unfortunately it is usually wind traveling at your back on the way out and at your face on the way back. Making it difficult to decide on a pace initially and meaning you will have to work hard in the middle or end of the workout depending on where you start.
In an effort to relax a bit I have been ignoring the watch the past two weeks and going by effort. But as today's workout called for 7 miles at 6:25 I had to wonder what an equivalent pace would be in each direction. Using Daniel's wind formulas this nifty calculator tells you what an equivalent pace would be for different wind conditions. http://www.runworks.com/calculator.html
Fun to look at, not sure how practical it is in a real world situation. I checked it out before the run knowing today I'd be facing 17 mph winds gusting up to 26 mph. Given last week we struggled into 12 mph, I knew today would not be an evenly paced run, but I wanted to give myself the best shot at an even effort run. The calculator put the paces into the wind at 7:25 and with the wind at 5:50. That seemed like an awful big adjustment to me, but I decided that as long as paces were between those ranges today we'd call it a success.
This week we started with the wind rather than against it. Fun fun, you feel like you are flying the first few miles, but unfortunately a little shy of 2 we know we have to turn around and go to work. I just ignored the watch after the 2nd mile and pretty much just ran hard. I cannot lie, the next 5 miles went by unbearably slow. The wind never let up, at times making it feel like we were standing in place. But other than tired quads, my legs really felt good and I was able to push myself to keep the effort high. Huge help in that I had training buddies with me the entire time today. Salty did really well the first 2 miles then did her own thing to finish out a nice 4 mile tempo. MY and I pushed on into the wind for 3 miles before rounding the stadium and finally heading back with the wind and a fast final two miles. It was definitely hard work even with the wind at our backs, but mostly because we were so tired from working into the wind. Gladly the watch finally beeped sounding the end of our 7 mile tempo and we jogged it back in super slowly into the wind.
12 miles averaging 7:06 and 7 tempo miles averaging 6:24.5. It feels good to have been able to nail that workout in these conditions. I am definitely learning that letting go of being so OCD about the watch is a good thing.
6:08.93
6:18.95
6:38.51
6:42.52
6:48.10
6:06.18
6:08.29
In an effort to relax a bit I have been ignoring the watch the past two weeks and going by effort. But as today's workout called for 7 miles at 6:25 I had to wonder what an equivalent pace would be in each direction. Using Daniel's wind formulas this nifty calculator tells you what an equivalent pace would be for different wind conditions. http://www.runworks.com/
Fun to look at, not sure how practical it is in a real world situation. I checked it out before the run knowing today I'd be facing 17 mph winds gusting up to 26 mph. Given last week we struggled into 12 mph, I knew today would not be an evenly paced run, but I wanted to give myself the best shot at an even effort run. The calculator put the paces into the wind at 7:25 and with the wind at 5:50. That seemed like an awful big adjustment to me, but I decided that as long as paces were between those ranges today we'd call it a success.
This week we started with the wind rather than against it. Fun fun, you feel like you are flying the first few miles, but unfortunately a little shy of 2 we know we have to turn around and go to work. I just ignored the watch after the 2nd mile and pretty much just ran hard. I cannot lie, the next 5 miles went by unbearably slow. The wind never let up, at times making it feel like we were standing in place. But other than tired quads, my legs really felt good and I was able to push myself to keep the effort high. Huge help in that I had training buddies with me the entire time today. Salty did really well the first 2 miles then did her own thing to finish out a nice 4 mile tempo. MY and I pushed on into the wind for 3 miles before rounding the stadium and finally heading back with the wind and a fast final two miles. It was definitely hard work even with the wind at our backs, but mostly because we were so tired from working into the wind. Gladly the watch finally beeped sounding the end of our 7 mile tempo and we jogged it back in super slowly into the wind.
12 miles averaging 7:06 and 7 tempo miles averaging 6:24.5. It feels good to have been able to nail that workout in these conditions. I am definitely learning that letting go of being so OCD about the watch is a good thing.
6:08.93
6:18.95
6:38.51
6:42.52
6:48.10
6:06.18
6:08.29
Back on Track, again
The birds are chirping, snow is melting, and I did not blow up on my track workout today. Perhaps there is indeed a light at the end of the tunnel :) Mood is much improved and the hamstring is feeling closer to 100%, so hopefully I'm ready to kick it up a notch here and really get with it on my Boston training the next 9 weeks.
A few things I think probably helped today:
I took yesterday's recovery run really easy and knocked it down a few miles.
I focused today on effort rather than splits and basically let my training partner be the watch.
The workout had more built in rest today, which I think allowed me to keep the effort higher.
I went in with a much more laid back attitude.
I basically had a week off speed since last weeks workout was a bust.
Goal:
2 miles at marathon pace, 3 min jog,10 x 1 min at 3K pace with
2 min jog, mile at 10K pace, 2 min jog, 800 at 5K pace
Pace: 6:20 mar, 5:30 3K, 5:50 10K, 5:40 5k
Actual:
6:15.21
6:15.21
Ran the 10* 1 as 292 meters around the track all between 58 and 1:01
5:49.07
2:47.40
A few things I think probably helped today:
I took yesterday's recovery run really easy and knocked it down a few miles.
I focused today on effort rather than splits and basically let my training partner be the watch.
The workout had more built in rest today, which I think allowed me to keep the effort higher.
I went in with a much more laid back attitude.
I basically had a week off speed since last weeks workout was a bust.
Goal:
2 miles at marathon pace, 3 min jog,10 x 1 min at 3K pace with
2 min jog, mile at 10K pace, 2 min jog, 800 at 5K pace
Pace: 6:20 mar, 5:30 3K, 5:50 10K, 5:40 5k
Actual:
6:15.21
6:15.21
Ran the 10* 1 as 292 meters around the track all between 58 and 1:01
5:49.07
2:47.40
Threshold Training Week 5
Goals for the week:
Total Mileage 80
Monday: Easy.
Tuesday: 4 miles alternating between 5K and marathon pace, then 10 x 1 min @ 5:20 pace with 3 min jog. Pace: 5:42 and 6:20
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:20 pace
Thursday: Tempo run 6 miles @ 6:15
Weekend:
12 miles @ 6:40
20 miles @ 7:00
How it played out:
80 miles
6 days running, 9 runs (3 doubles and Wednesday off)
1 failed compound workout
Bagged the second set of sprints
2 boot camp classes
This week was a tough one mentally. I think the midwest winter weather finally broke me. I did my best to pick myself up and dust myself off later in the week with lots of good company for my easy runs and long runs. Wednesday woke up coughing and took some cold medicine and didn't run, but still managed to survive boot camp class.
Key workouts:
Tuesday- Lunch: 6 miles failed workout
What I sent my coach after jogging back to the office in tears.
"These compound workouts are killing me. Apparently I am not in shape to run the 5k or marathon times I have run because I haven't been able to do a single one of these compound sets without falling way off the paces. I stopped after the 1st and 2nd miles to walk it out today because I couldn't hold the pace, and 3/4 through the 3rd mile I quit because my hamstring tightened up and was causing me to limp. None of the miles were even close to the paces.
Jogged back in tears frustrated with myself, frustrated that I can't do these damn workouts, and frustrated that I might have injured myself.
I don't know if I am burned out, overtrained, or if it is just winter, but this is probably the most frustrated I have ever been with my running."
Thursday- Did the tempo with my buddy Salty and basically ignored the watch. The wind was brutal and my hamstring was sore so I just ran by effort.
Again ran 1.5 with Salty, 1 by myself, 1.5 with Salty, and the rest by myself. Ended up doing a bit more than 6 miles to avoid a longer cool down into the wind. Did 6*30 second sprints on the way back but didn't look at the watch for pace. (HW=Headwind)
Averaged 6:27 for the run, not exactly the goal, but given the conditions I considered it a success.
Saturday- Headed out with hopes that my hamstring would behave, and for the most part it was okay. Couldn't quite hit 6:40 in the wind, legs felt like tree trunks and ended up with 12 miles at 6:45.
Sunday- We headed down to Hinckley for some hills and a change of scenery. Goal was 20 at 7:00 pace but again I pretty much ignored the watch and just ran by feel. The hamstring felt much better than expected and while the hills and wind were tough we managed to get in the 20 at 6:57 pace.
Total Mileage 80
Monday: Easy.
Tuesday: 4 miles alternating between 5K and marathon pace, then 10 x 1 min @ 5:20 pace with 3 min jog. Pace: 5:42 and 6:20
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:20 pace
Thursday: Tempo run 6 miles @ 6:15
Weekend:
12 miles @ 6:40
20 miles @ 7:00
How it played out:
80 miles
6 days running, 9 runs (3 doubles and Wednesday off)
1 failed compound workout
Bagged the second set of sprints
2 boot camp classes
This week was a tough one mentally. I think the midwest winter weather finally broke me. I did my best to pick myself up and dust myself off later in the week with lots of good company for my easy runs and long runs. Wednesday woke up coughing and took some cold medicine and didn't run, but still managed to survive boot camp class.
Key workouts:
Tuesday- Lunch: 6 miles failed workout
What I sent my coach after jogging back to the office in tears.
"These compound workouts are killing me. Apparently I am not in shape to run the 5k or marathon times I have run because I haven't been able to do a single one of these compound sets without falling way off the paces. I stopped after the 1st and 2nd miles to walk it out today because I couldn't hold the pace, and 3/4 through the 3rd mile I quit because my hamstring tightened up and was causing me to limp. None of the miles were even close to the paces.
Jogged back in tears frustrated with myself, frustrated that I can't do these damn workouts, and frustrated that I might have injured myself.
I don't know if I am burned out, overtrained, or if it is just winter, but this is probably the most frustrated I have ever been with my running."
Thursday- Did the tempo with my buddy Salty and basically ignored the watch. The wind was brutal and my hamstring was sore so I just ran by effort.
Again ran 1.5 with Salty, 1 by myself, 1.5 with Salty, and the rest by myself. Ended up doing a bit more than 6 miles to avoid a longer cool down into the wind. Did 6*30 second sprints on the way back but didn't look at the watch for pace. (HW=Headwind)
| 06:25.5 HW |
| 06:38.3 HW |
| 06:15.4 |
| 06:14.2 |
| 07:01.6 HW |
| 06:07.7 |
| 02:56.5 HW |
Averaged 6:27 for the run, not exactly the goal, but given the conditions I considered it a success.
Saturday- Headed out with hopes that my hamstring would behave, and for the most part it was okay. Couldn't quite hit 6:40 in the wind, legs felt like tree trunks and ended up with 12 miles at 6:45.
Sunday- We headed down to Hinckley for some hills and a change of scenery. Goal was 20 at 7:00 pace but again I pretty much ignored the watch and just ran by feel. The hamstring felt much better than expected and while the hills and wind were tough we managed to get in the 20 at 6:57 pace.
Threshold Training Week 4
These rundowns are getting a little out of control. I've been reading a few fast ladies blogs and like their format a lot better. And in all honesty who really cares what pace I ran my recovery days :)
So will be trying something new here for a bit to see if I like it.
The goals per coach:
Total Mileage 80.
Monday: Easy.
Tuesday: 1 x 800/1600/3200/1600/800 meter compound set (5 straight miles no rest). Run 800 meters at 5K pace, 1600 meters at 10K pace and 3200 meters at goal marathon pace followed by 1600 meters at 10K pace before finishing with 800 meters at 5K pace. Pace: 800 @ 5:40 pace, 1600 @ 5:50 pace and 3200 @ 6:25 pace.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace with full recovery
Thursday: Tempo run 6 miles @ 6:15
Weekend:
12 miles @ 6:45
18 miles @ 7:10
How it played out:
82 miles
8 runs
1 double (Sunday)
2 Bootcamp sessions (M/W)
1 night out bowling/dancing
Way too much superbowl food and beer consumed!
Tuesday Workout: Ran at Case indoors. Just couldn't hit the paces. I've been struggling with these compound sets. It seems in order to keep some semblance of speed my body is just used to having recovery. Still adjusting to these workouts, so far though, not a fan. What doesn't kill me right?
2:50.04
5:55.88
6:26.25
6:22.73
6:12.15
2:59.55
Thursday Tempo: Had to deal with sloppy footing into the wind miles 1 and 5 and parts of 2 and 6. Ran about 2.2 miles out and 2.2 back then 0.8 out and back. 1.5 with Salty, then 8 minutes on my own, then another 1.5 with Salty, then the rest on my own. Had to stop briefly for two lights. Actually given how hard mile 5 was I have no idea how we ran the 1st mile as well as we did.
Averaged 6:16.6 and other than mile 5 really felt controlled the whole time. Temps were kind of weird. Wind made it cold but the sun made it warm, just not an ideal day for a tempo really, at least not downtown with sloppy footing and crazy drivers, but we made do.
Saturday Run: Aka sloppy solo snow festival. This run was the start of my negative atitude that has lasted several days. Couldn't hit the paces with the snowy ground, ended up averaging 7:03. It wasn't a bad run, just a bit mentally taxing running 12 miles by myself in a mini snow storm, when I would rather have been having fun with friends.
Sunday Run: Wasn't sure what to do about pacing since Saturday was slow, so I decided as long as the pace was doable I would run 6:45 for the first 12 miles then finish up easy to get in 18. Ran all but 3 miles by myself, and continued to just be a relatively unpleasant person all around. Finished out the run at 6:53 pace. Really didn't feel bad running wise, was just cold and grumpy.
In retrospect I am probably fighting a bug of some sort, and had to run indoors two days because of weather. Hopefully it is just the winter bringing me down and hopefully my attitude will get better the rest of this week :)
So will be trying something new here for a bit to see if I like it.
The goals per coach:
Total Mileage 80.
Monday: Easy.
Tuesday: 1 x 800/1600/3200/1600/800 meter compound set (5 straight miles no rest). Run 800 meters at 5K pace, 1600 meters at 10K pace and 3200 meters at goal marathon pace followed by 1600 meters at 10K pace before finishing with 800 meters at 5K pace. Pace: 800 @ 5:40 pace, 1600 @ 5:50 pace and 3200 @ 6:25 pace.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace with full recovery
Thursday: Tempo run 6 miles @ 6:15
Weekend:
12 miles @ 6:45
18 miles @ 7:10
How it played out:
82 miles
8 runs
1 double (Sunday)
2 Bootcamp sessions (M/W)
1 night out bowling/dancing
Way too much superbowl food and beer consumed!
Tuesday Workout: Ran at Case indoors. Just couldn't hit the paces. I've been struggling with these compound sets. It seems in order to keep some semblance of speed my body is just used to having recovery. Still adjusting to these workouts, so far though, not a fan. What doesn't kill me right?
2:50.04
5:55.88
6:26.25
6:22.73
6:12.15
2:59.55
Thursday Tempo: Had to deal with sloppy footing into the wind miles 1 and 5 and parts of 2 and 6. Ran about 2.2 miles out and 2.2 back then 0.8 out and back. 1.5 with Salty, then 8 minutes on my own, then another 1.5 with Salty, then the rest on my own. Had to stop briefly for two lights. Actually given how hard mile 5 was I have no idea how we ran the 1st mile as well as we did.
| 06:17.4 |
| 06:16.0 |
| 06:14.9 |
| 06:12.8 |
| 06:28.0 |
| 06:10.3 |
Averaged 6:16.6 and other than mile 5 really felt controlled the whole time. Temps were kind of weird. Wind made it cold but the sun made it warm, just not an ideal day for a tempo really, at least not downtown with sloppy footing and crazy drivers, but we made do.
Saturday Run: Aka sloppy solo snow festival. This run was the start of my negative atitude that has lasted several days. Couldn't hit the paces with the snowy ground, ended up averaging 7:03. It wasn't a bad run, just a bit mentally taxing running 12 miles by myself in a mini snow storm, when I would rather have been having fun with friends.
Sunday Run: Wasn't sure what to do about pacing since Saturday was slow, so I decided as long as the pace was doable I would run 6:45 for the first 12 miles then finish up easy to get in 18. Ran all but 3 miles by myself, and continued to just be a relatively unpleasant person all around. Finished out the run at 6:53 pace. Really didn't feel bad running wise, was just cold and grumpy.
In retrospect I am probably fighting a bug of some sort, and had to run indoors two days because of weather. Hopefully it is just the winter bringing me down and hopefully my attitude will get better the rest of this week :)
Tempo Trivia
Let's play a game. See if you can figure out which miles of today's tempo were plagued by headwinds, sloppy footing, and near misses dodging traffic.
Despite the sketchy parts of the run it was an excellent workout with my buddy Salty who is quickly getting back into shape after baby #2. Actually felt pretty good for all except that 5th mile today. That one was ugly. But next week it would be really nice if they cleared Marginal because I got a little too friendly with drivers side mirrors and sides of buses today.
| 06:17.4 |
| 06:16.0 |
| 06:14.9 |
| 06:12.8 |
| 06:28.0 |
| 06:10.3 |
Despite the sketchy parts of the run it was an excellent workout with my buddy Salty who is quickly getting back into shape after baby #2. Actually felt pretty good for all except that 5th mile today. That one was ugly. But next week it would be really nice if they cleared Marginal because I got a little too friendly with drivers side mirrors and sides of buses today.
Training Run Down-Threshold weeks 2 and 3
Admittedly I am not always clear just what my coaches master plan is and sometimes I wonder what the benefit is of certain workouts, but it is apparent that despite my fears about my current fitness level his system is working as I am feeling more confident after that past two weeks races and workouts that despite not doing anything super fast right now I am right where I need to be leading into Boston.
Plan:
January 17th through 23rd
Total Mileage 65 - 70.
Monday: Easy.
Tuesday: 2 miles @ 6:20; 10 x 1 minute repeats @ 5:30 pace with 2 minute recovery jogs @ 7:30 pace; 2 miles (mile @ 6:20 pace; 800 @ 6:00; The last 800 is split into the first 400
at 5:50 pace and the last 400 as fast as you can manage)
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace
Thursday: Tempo run 6 miles @ 6:30
Weekend:
Case 3k and mile
16 miles @ 7:20
January 24-30th
Total Mileage 65 - 70.
Monday: Easy.
Tuesday: 4 sets of: 400 @ 5:40 pace, then slow down to 6:00 pace for a
mile. Recover between each compound set with 3 minutes jog @ 7:30 pace. Warmdown
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace
Thursday: Tempo run 6 miles @ 6:25
Weekend:
Akron 5k
18 miles @ 7:20
How it played out:
17th-23rd-73 miles
Monday-9 miles 8:04 pace
PM Hour bootcamp
Tuesday- 10 miles with workout
Wednesday-8 miles 7:58 pace with strides
PM Hour bootcamp
Thursday-10 miles with tempo
Friday- Lunch: 7 miles 9:00 pace (snow) forgot to do strides.
PM: 2 miles with strides
Saturday- 11 mi with races (3k 10:24, mile 5:20)
Sunday- 16 at 7:12 pace
January 18th workout (Kent track)
2 mile: 12:25.10
10* 292 meter laps: 1:00.12
59.65
59.80
58.85
59.40
59.67
58.40
59.88
59.75
59.65
1600: 6:15.67
800: 3:07.83
800: 3:05.60
(struggled the last two miles, but better than no workout at all)
January 20th tempo:
6:29.74
6:30.97
6:27.97
6:26.86
6:27.28
6:24.72
24th-30th- 81 miles (went a little over coaches orders but got it approved first)
Monday: 8 miles 8 minute pace
PM Hour bootcamp
Tuesday: 10 miles with workout (Akron Track)
Wednesday: AM 4 miles with strides. Lunch 8 miles 8 minute pace
PM Hour bootcamp
Thursday: 9 miles with tempo
Friday: 8 miles 8:00 minute pace with strides
Saturday: AM 10 miles with race (5k in 17:48)
PM 6 miles easy
Sunday: 18 miles 7:12 pace
January 25th workout:
We weren't really clear on where we should start the 400 meter section of our workout so we just estimated and it was probably a hair long. Other than a near collision with a walker in lane one on the 3rd set it went pretty smoothly. I didn't feel great, but got through the workout ahead of pace.
1:26.43
5:50.93
1:24.80
5:53.09
1:27.17
5:56.63
1:26.98
5:54.23
January 27th tempo:
6:23.31
6:23.07
6:24.25
6:21.60
6:25.62
6:14.03
Other than some funky searing pain in my foot for a few minutes in the middle of the run the workout was fine. Definitely glad I wasn't supposed to run faster though as it was an effort that day to get it done.
Long runs have been feeling great, probably due to the slow pace. It's nice that I can crank out a track race and go out the next day and feel just fine for a 2 hour hilly run. Definitely feels good to know that my recovery process and strength are good right now.
Plan:
January 17th through 23rd
Total Mileage 65 - 70.
Monday: Easy.
Tuesday: 2 miles @ 6:20; 10 x 1 minute repeats @ 5:30 pace with 2 minute recovery jogs @ 7:30 pace; 2 miles (mile @ 6:20 pace; 800 @ 6:00; The last 800 is split into the first 400
at 5:50 pace and the last 400 as fast as you can manage)
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace
Thursday: Tempo run 6 miles @ 6:30
Weekend:
Case 3k and mile
16 miles @ 7:20
January 24-30th
Total Mileage 65 - 70.
Monday: Easy.
Tuesday: 4 sets of: 400 @ 5:40 pace, then slow down to 6:00 pace for a
mile. Recover between each compound set with 3 minutes jog @ 7:30 pace. Warmdown
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace
Thursday: Tempo run 6 miles @ 6:25
Weekend:
Akron 5k
18 miles @ 7:20
How it played out:
17th-23rd-73 miles
Monday-9 miles 8:04 pace
PM Hour bootcamp
Tuesday- 10 miles with workout
Wednesday-8 miles 7:58 pace with strides
PM Hour bootcamp
Thursday-10 miles with tempo
Friday- Lunch: 7 miles 9:00 pace (snow) forgot to do strides.
PM: 2 miles with strides
Saturday- 11 mi with races (3k 10:24, mile 5:20)
Sunday- 16 at 7:12 pace
January 18th workout (Kent track)
2 mile: 12:25.10
10* 292 meter laps: 1:00.12
59.65
59.80
58.85
59.40
59.67
58.40
59.88
59.75
59.65
1600: 6:15.67
800: 3:07.83
800: 3:05.60
(struggled the last two miles, but better than no workout at all)
January 20th tempo:
6:29.74
6:30.97
6:27.97
6:26.86
6:27.28
6:24.72
24th-30th- 81 miles (went a little over coaches orders but got it approved first)
Monday: 8 miles 8 minute pace
PM Hour bootcamp
Tuesday: 10 miles with workout (Akron Track)
Wednesday: AM 4 miles with strides. Lunch 8 miles 8 minute pace
PM Hour bootcamp
Thursday: 9 miles with tempo
Friday: 8 miles 8:00 minute pace with strides
Saturday: AM 10 miles with race (5k in 17:48)
PM 6 miles easy
Sunday: 18 miles 7:12 pace
January 25th workout:
We weren't really clear on where we should start the 400 meter section of our workout so we just estimated and it was probably a hair long. Other than a near collision with a walker in lane one on the 3rd set it went pretty smoothly. I didn't feel great, but got through the workout ahead of pace.
1:26.43
5:50.93
1:24.80
5:53.09
1:27.17
5:56.63
1:26.98
5:54.23
January 27th tempo:
6:23.31
6:23.07
6:24.25
6:21.60
6:25.62
6:14.03
Other than some funky searing pain in my foot for a few minutes in the middle of the run the workout was fine. Definitely glad I wasn't supposed to run faster though as it was an effort that day to get it done.
Long runs have been feeling great, probably due to the slow pace. It's nice that I can crank out a track race and go out the next day and feel just fine for a 2 hour hilly run. Definitely feels good to know that my recovery process and strength are good right now.
Round the Roo 5k Report
Jim Chaney certainly puts on a good event. It is so nice when a race event management company is ran by someone that actually cares about racing and the runners.
Race day and results and video are already up on the internet.
Instant gratification :) Every runner can get behind that. (Videos in posts below)
Had a good race this morning. Perhaps not the best executed race, but any time you miss a PR by a few seconds I don't think you can complain. Especially when you do it on an indoor track in January on no real speed training since the fall. I'll take it :)
Round the Roo was basically a road race 5k, but instead of running it outside it was run inside at Akron University's track. 300 meters. 3 heats of 30 people. For the seriously fast this was probably an issue as they were having to lap quite a few runners multiple times, but for most of us I think it worked out pretty well.
Good first mile right on my training partners heels at 5:34. Goal was 5:40 pace, so a little quick, but seemed ok at the time. Started to fall off my little pack as we got lapped the first time by the race leader just after the mile. Lap splits started going from 1:02, to 1:03, to 1:04. Wasn't feeling too hot but trying to keep my head in the game. Came through the 2 mile in 11:19. Slowing down a bit here in 5:45. Now if I could just get back down to 5:40 pace we'd be good. Unfortunately the splits started going to 1:05 now and no matter what I told myself or my efforts to up my effort I just couldn't get those splits back to 1:03. Held on to be the second female across the line but missed my best 5k by about a second crossing in 17:48.
Today's event was age graded to make things more interesting. Our friend BB who is 60 this year ran 21:10 which age grades her heads and heels over the rest of us. So she snagged 1st female, another quick masters female running 18:59 age graded 2nd while my training buddy who ran a new PR at 17:25 finished 3rd and I finished 4th. Lots of other running pals from SERC and Second Sole kicked butt and it was a fun way to spend the morning.
Would have liked to have shaved some time off that PR this morning, but given I have been a little unsure of my speed right now it is nice to know that at a minimum it is still at the same level it was last summer. I am struggling with these shorter races, it is really hard to know if when I start to fall off after the mile if it is because I just went out too fast, or if I am just not willing to suffer more to reach a higher goal right now. The latter half of these races I feel like perhaps no matter the pace I will feel like I am struggling, just not sure if there is some mental wherewithal I can untap to break through that barrier, or if it is actually physical and not mental. Good thing I want to be a marathoner and not a track star I guess :)
Race day and results and video are already up on the internet.
Instant gratification :) Every runner can get behind that. (Videos in posts below)
Had a good race this morning. Perhaps not the best executed race, but any time you miss a PR by a few seconds I don't think you can complain. Especially when you do it on an indoor track in January on no real speed training since the fall. I'll take it :)
Round the Roo was basically a road race 5k, but instead of running it outside it was run inside at Akron University's track. 300 meters. 3 heats of 30 people. For the seriously fast this was probably an issue as they were having to lap quite a few runners multiple times, but for most of us I think it worked out pretty well.
Good first mile right on my training partners heels at 5:34. Goal was 5:40 pace, so a little quick, but seemed ok at the time. Started to fall off my little pack as we got lapped the first time by the race leader just after the mile. Lap splits started going from 1:02, to 1:03, to 1:04. Wasn't feeling too hot but trying to keep my head in the game. Came through the 2 mile in 11:19. Slowing down a bit here in 5:45. Now if I could just get back down to 5:40 pace we'd be good. Unfortunately the splits started going to 1:05 now and no matter what I told myself or my efforts to up my effort I just couldn't get those splits back to 1:03. Held on to be the second female across the line but missed my best 5k by about a second crossing in 17:48.
Today's event was age graded to make things more interesting. Our friend BB who is 60 this year ran 21:10 which age grades her heads and heels over the rest of us. So she snagged 1st female, another quick masters female running 18:59 age graded 2nd while my training buddy who ran a new PR at 17:25 finished 3rd and I finished 4th. Lots of other running pals from SERC and Second Sole kicked butt and it was a fun way to spend the morning.
Would have liked to have shaved some time off that PR this morning, but given I have been a little unsure of my speed right now it is nice to know that at a minimum it is still at the same level it was last summer. I am struggling with these shorter races, it is really hard to know if when I start to fall off after the mile if it is because I just went out too fast, or if I am just not willing to suffer more to reach a higher goal right now. The latter half of these races I feel like perhaps no matter the pace I will feel like I am struggling, just not sure if there is some mental wherewithal I can untap to break through that barrier, or if it is actually physical and not mental. Good thing I want to be a marathoner and not a track star I guess :)
Butt Kicking Boot Camp
As previously mentioned I've been going to a boot camp class for about 9 weeks and I have to say I am enjoying it thoroughly. There are many nights lately when I leave work frustrated and overwhelmed with the juggling of all my life "hats," but each night when I leave boot camp I am in such a good emotional place. I'm not sure there is one specific part of the class that makes me feel so much better, it is just a nice combination of things that happen to line up well to fill some void I need filled right now.
I'm admittedly not much of a "gym rat." I enjoy classes with friends when I go, but I would not be driven to get to a gym 2-3 times a week to lift weights by myself, just not my thing, even if it is important supplemental training to prevent injury and strengthen my weaknesses. My pal Iron G got a sweet deal through her employer to check out this class: http://www.clevelandfitnessbootcamp.com It was before the holidays and I figured why not do some cross training and keep those holiday pounds at bay while hopefully targeting some of my weak core issues and hanging out with my pals G and TZ.
I intended to just do 10 sessions and be done before indoor track meets started, but I've decided to go to 8 more sessions because I'm having fun and I think I can still derive some benefits from it before Boston training gets too overwhelming.
Despite it's Boot Camp name there are no drill sergeants present. They play good "get your workout-on" tunes and the instructor moves around the room as a class of about 15-20 people move through a workout series. I must say having good tunes is probably one of the highlights for me, somehow doing an exercise to failure is made much easier by being able to sing along with my favorite tunes.
The class is an hour. We do a quick dynamic warm up and then follow it up with a series of exercises. The exercises are different each night and the class is based on timed intervals. AKA one night we might do 10 rounds of 45 seconds on 15 seconds off and repeat the whole series 3 times. The next night perhaps 6 stations with two exercises each repeated for 30 seconds on 10 seconds off 6 times with 1 minute rest between stations. Then the main workout is usually followed up by a "finisher" set which is sometimes just 6-10 new exercises on the same interval, or sometimes a core or body weight emphasized series. Added bonus the class has a plethora of foam rollers so after wards you can get a good stretch! (Much needed by this lunch runner who goes straight back to a desk every day)
I like that different muscles are hit at each station and that you aren't always working the same muscles every class. In addition I like that if you are having an off night you can work as hard or as easy as you want. Since it is timed no one is counting your reps or worrying about what weight you use etc. You get out of it what you put into it!
I'm looking forward to 4 more weeks of classes. While my body is certainly a bit more sore than it would normally be for my Tuesday and Thursday running workouts I figure as long as I am hitting the paces it can only make me tougher!
Only thing that would make the class better is if I could get more friends to join me :) I like to mix exercise with social time since obviously my schedule doesn't allow for too many evenings out. If you are local you should come check out a class! They have a few locations and lots of different times to go!
I convinced Nate to offer up a deal to any of my friends who want to check it out. First week is free so no commitment necessary! While I am obviously using the class to boost my running fitness and can't make any statement about it's benefits to me on weight loss since I don't need to lose weight, I can definitely see how for those with other goals it would provide a boost to weight loss and better body image.
I'm admittedly not much of a "gym rat." I enjoy classes with friends when I go, but I would not be driven to get to a gym 2-3 times a week to lift weights by myself, just not my thing, even if it is important supplemental training to prevent injury and strengthen my weaknesses. My pal Iron G got a sweet deal through her employer to check out this class: http://www.clevelandfitnessbootcamp.com It was before the holidays and I figured why not do some cross training and keep those holiday pounds at bay while hopefully targeting some of my weak core issues and hanging out with my pals G and TZ.
I intended to just do 10 sessions and be done before indoor track meets started, but I've decided to go to 8 more sessions because I'm having fun and I think I can still derive some benefits from it before Boston training gets too overwhelming.
Despite it's Boot Camp name there are no drill sergeants present. They play good "get your workout-on" tunes and the instructor moves around the room as a class of about 15-20 people move through a workout series. I must say having good tunes is probably one of the highlights for me, somehow doing an exercise to failure is made much easier by being able to sing along with my favorite tunes.
The class is an hour. We do a quick dynamic warm up and then follow it up with a series of exercises. The exercises are different each night and the class is based on timed intervals. AKA one night we might do 10 rounds of 45 seconds on 15 seconds off and repeat the whole series 3 times. The next night perhaps 6 stations with two exercises each repeated for 30 seconds on 10 seconds off 6 times with 1 minute rest between stations. Then the main workout is usually followed up by a "finisher" set which is sometimes just 6-10 new exercises on the same interval, or sometimes a core or body weight emphasized series. Added bonus the class has a plethora of foam rollers so after wards you can get a good stretch! (Much needed by this lunch runner who goes straight back to a desk every day)
I like that different muscles are hit at each station and that you aren't always working the same muscles every class. In addition I like that if you are having an off night you can work as hard or as easy as you want. Since it is timed no one is counting your reps or worrying about what weight you use etc. You get out of it what you put into it!
I'm looking forward to 4 more weeks of classes. While my body is certainly a bit more sore than it would normally be for my Tuesday and Thursday running workouts I figure as long as I am hitting the paces it can only make me tougher!
Only thing that would make the class better is if I could get more friends to join me :) I like to mix exercise with social time since obviously my schedule doesn't allow for too many evenings out. If you are local you should come check out a class! They have a few locations and lots of different times to go!
I convinced Nate to offer up a deal to any of my friends who want to check it out. First week is free so no commitment necessary! While I am obviously using the class to boost my running fitness and can't make any statement about it's benefits to me on weight loss since I don't need to lose weight, I can definitely see how for those with other goals it would provide a boost to weight loss and better body image.
"Check out the site at http://www.ClevelandFitnessBootCamp.com , where you can see the days and times offered and to register by March 1st. You can get 50% off your first month- $99 for 3 sessions/wk for 4 weeks (normally $199) or $79 for 2 sessions per week for 4 weeks (normally $159).
When you register, be sure to use the coupon code below, to get your discount:
ElizabethHansen50"
Case Spartan Relay Report
Headed back to the indoor track today to get a feel for what speed I have left from last year. This year we were signed up for both the 3k and the 1 mile. I went in with very little expectations. I expected the field would be similar to last year and that NC and I would try to sit behind whoever took each event out and then try to hammer it in. Got there early and did 3-4 miles of warm up with some strides and stretching.
Our friend CE had to drop before the race taking the field down a bit, but there were still some good girls lined up. All 9 of which had a faster seed time than me, but I was hoping to hold my own and hopefully keep the pace under 5:43 since that is what I had at my best 5k last year. Best case I figured 5:30 pace, but given that I had struggled with 10* 60 seconds at that pace Tuesday I wasn't too sure about that.
Unfortunately, like last year, my seeding (bib 1) left me in the lead after lap one again and chugging along doing my own thing. Fortunately though, my own thing turned out to be running pretty darn well for the first mile +. Unfortunately though, my "strategy" was out the window and I was now the lead runner everyone was sitting on and inevitably the pack did eventually pass me, despite my friends best efforts to hoot and holler me into keeping the lead. But I never felt that I gave up, several laps in a row I fought off the runner trying to pass me. When I did get passed I did my best to stay with the pack and only fell off in the last 5 or so laps, admittedly by quite a bit, but with the fast first mile I was able to run 10:24.18. Which was solidly in my goal range and right about the 42 seconds coach instructed per lap. Yahoo! Also a nice boost to be doing better comparatively this year than last year. Could I have done better? Perhaps, but I thought it was a really solid effort given how everything played out. Added bonus my training partner whooped some serious butt and ran 10:03! On top of that our buddy BB who is 60 this year ran her first indoor race ever at 12:28!
Since it is $20 for however many events you do and 3k isn't much of a workout we did the mile too. In between events my right shin was not happy. I was a little paranoid about it, it would be a real bummer to get a stress fracture at an indoor meet when you are training your butt off for the marathon. While this meet was a good test/indicator, it really doesn't mean much in the scheme of things when the goal is the Boston marathon this spring. Shin was still angry during the strides, but decided to buck up. This time hip number 9 so I was going to do my best to do like I had intended in the 3k and sit on the lead pack and try to pick it up later in the race. Last year during a track workout I ran 5:17 for 1600 meters so I was hoping I could eek out 5:15 or better, but after the 3k was just happy to try and race well.
Thankfully once the race kicked in I didn't notice the shin, though during the cool down it was still bad. Hopefully just tightness from the track and with some ice hopefully it will be happy tomorrow!
First lap had a bit of jostling, but managed to get myself behind the first 4 girls including NC despite some awkward passing and trying to avoid elbows. Went through 800 meters a bit slow at 2:40 and started to get around the pack. NC and I seemed to pick up the pace and pulled away. I just tried to keep one stride behind her, considered making a move a few times but NC stepped it up each time. We came through the mile in 5:19.90 and 5:20.31 in 1st and 2nd. Not quite as fast as I would have liked, but it felt really smooth so I am calling it a success. And now my official mile PR since the time trial isn't really what I would call "official."
I still have a lot to learn about these track races, but I think today was a good step in the right direction. And a positive race to kick off the year on!
Our friend CE had to drop before the race taking the field down a bit, but there were still some good girls lined up. All 9 of which had a faster seed time than me, but I was hoping to hold my own and hopefully keep the pace under 5:43 since that is what I had at my best 5k last year. Best case I figured 5:30 pace, but given that I had struggled with 10* 60 seconds at that pace Tuesday I wasn't too sure about that.
Unfortunately, like last year, my seeding (bib 1) left me in the lead after lap one again and chugging along doing my own thing. Fortunately though, my own thing turned out to be running pretty darn well for the first mile +. Unfortunately though, my "strategy" was out the window and I was now the lead runner everyone was sitting on and inevitably the pack did eventually pass me, despite my friends best efforts to hoot and holler me into keeping the lead. But I never felt that I gave up, several laps in a row I fought off the runner trying to pass me. When I did get passed I did my best to stay with the pack and only fell off in the last 5 or so laps, admittedly by quite a bit, but with the fast first mile I was able to run 10:24.18. Which was solidly in my goal range and right about the 42 seconds coach instructed per lap. Yahoo! Also a nice boost to be doing better comparatively this year than last year. Could I have done better? Perhaps, but I thought it was a really solid effort given how everything played out. Added bonus my training partner whooped some serious butt and ran 10:03! On top of that our buddy BB who is 60 this year ran her first indoor race ever at 12:28!
Since it is $20 for however many events you do and 3k isn't much of a workout we did the mile too. In between events my right shin was not happy. I was a little paranoid about it, it would be a real bummer to get a stress fracture at an indoor meet when you are training your butt off for the marathon. While this meet was a good test/indicator, it really doesn't mean much in the scheme of things when the goal is the Boston marathon this spring. Shin was still angry during the strides, but decided to buck up. This time hip number 9 so I was going to do my best to do like I had intended in the 3k and sit on the lead pack and try to pick it up later in the race. Last year during a track workout I ran 5:17 for 1600 meters so I was hoping I could eek out 5:15 or better, but after the 3k was just happy to try and race well.
Thankfully once the race kicked in I didn't notice the shin, though during the cool down it was still bad. Hopefully just tightness from the track and with some ice hopefully it will be happy tomorrow!
First lap had a bit of jostling, but managed to get myself behind the first 4 girls including NC despite some awkward passing and trying to avoid elbows. Went through 800 meters a bit slow at 2:40 and started to get around the pack. NC and I seemed to pick up the pace and pulled away. I just tried to keep one stride behind her, considered making a move a few times but NC stepped it up each time. We came through the mile in 5:19.90 and 5:20.31 in 1st and 2nd. Not quite as fast as I would have liked, but it felt really smooth so I am calling it a success. And now my official mile PR since the time trial isn't really what I would call "official."
I still have a lot to learn about these track races, but I think today was a good step in the right direction. And a positive race to kick off the year on!
Back on Track
Literally. This week we headed indoors for our Tuesday workout and tomorrow I'll be heading back to Veale Athletic Center for my second year of indoor track racing. Let's hope I fare a little better than last year :) This year my training buddies NC and BB will be joining me so hopefully that will make it feel more fun and a little less intimidating.
No real goal other than to run hard and get a feel for where I am at. Would definitely be nice to be close to where I left off this fall or better so best case scenario 5:30 something pace for the 3k and low 5 for the mile. But anything sub 5:50 pace for both would be good considering it is winter and I haven't been doing too much speed.
No real goal other than to run hard and get a feel for where I am at. Would definitely be nice to be close to where I left off this fall or better so best case scenario 5:30 something pace for the 3k and low 5 for the mile. But anything sub 5:50 pace for both would be good considering it is winter and I haven't been doing too much speed.
Threshold/Lactate Training Week 1
Welcome back to the world of workouts. And for me welcome back to reality. The week in Cancun was a great mind and body refresher. But re-entry into the work world, workout world, and Midwest weather was a bit of a shocker.
My quest to be an early morning riser has been tossed out the window. With several failed attempts last week I am adjusting my schedule. Two more weeks of boot camp classes, so I will just do the later class so I don't have to worry about fitting everything in, added bonus I can stay up a little later which fits better with my husbands schedule anyways.
You would think that since I consider myself a marathoner that I would look forward to threshold training. But for some reason tempo type workouts seem to be the bane of my running. They just mess with me mentally. I always feel like I am not going fast enough to be reaching my marathon goals, and half the time I struggle with the workouts I already think are too slow. I am going to do my best the next few weeks to just do the workouts and not worry about what they mean etc, just get them done to the best of my ability.
This week was rough with a bit of a snow fiasco hitting Tuesday around lunch that forced me to move Tuesdays workout to Wednesday, footing was still bad outside so the workout was moved to the treadmill. AKA take a workout I normally might struggle with and add it to my worst case scenario training location. I know it is not just me, but I just can't stand doing a workout on the treadmill, especially a continuous workout like the one I was supposed to do. I managed to hit all the desired paces, but I had to stop for a few mental and water breaks rather than rolling through the whole thing consecutively. Oh well better than not doing the workout at all! And surprise surprise Friday when I headed out to do my tempo alone I had absolutely no problems, so I am chalking Wednesday up to my mental issues with the treadmill, not anything to do with my current fitness.
Goals for the week per coach:
Total Mileage 65 - 70.
Monday: Easy.
Tuesday: Compound Set (2 miles @ 6:25; mile @ 6:10; mile @ 6:25; mile @
6:10); 6 x 30 sec @ 5:30 with full recovery
no recovery between distances in the compound set.
Wednesday and Friday: easy miles @ 7:20 or slower.
Thursday: Tempo run 6 miles @ 6:25; 6 x 30 sec @ 5:30 with full
recovery
Weekend:
12 miles @ 7:00
14 miles @ 7:20
How it played out:
70 miles
Monday- 7.5 miles 7:45 pace
Tuesday- 10 miles, snow 8:53 pace
Wednesday- 8.5 miles with workout, treadmill
Thursday- 7 miles 7:57 pace
Friday- 10 miles with tempo and strides 6:52 ave
Saturday- 14 miles 7:08 pace
Sunday- 13 miles 6:57 pace
Treadmill Stats:
everything at 1.0 incline
2 miles at 9.4 mph (water break),
1 at 9.8 mph (.25 mile jog and water),
1 at 9.4 mph (.25 mile jog and water),
1 at 9.8 mph
then 6*30 second strides between 10.5-11.1 mph
Tempo splits:
6:20.82
6:18.25
6:20.94
6:22.37
6:23.24
6:15.41
My quest to be an early morning riser has been tossed out the window. With several failed attempts last week I am adjusting my schedule. Two more weeks of boot camp classes, so I will just do the later class so I don't have to worry about fitting everything in, added bonus I can stay up a little later which fits better with my husbands schedule anyways.
You would think that since I consider myself a marathoner that I would look forward to threshold training. But for some reason tempo type workouts seem to be the bane of my running. They just mess with me mentally. I always feel like I am not going fast enough to be reaching my marathon goals, and half the time I struggle with the workouts I already think are too slow. I am going to do my best the next few weeks to just do the workouts and not worry about what they mean etc, just get them done to the best of my ability.
This week was rough with a bit of a snow fiasco hitting Tuesday around lunch that forced me to move Tuesdays workout to Wednesday, footing was still bad outside so the workout was moved to the treadmill. AKA take a workout I normally might struggle with and add it to my worst case scenario training location. I know it is not just me, but I just can't stand doing a workout on the treadmill, especially a continuous workout like the one I was supposed to do. I managed to hit all the desired paces, but I had to stop for a few mental and water breaks rather than rolling through the whole thing consecutively. Oh well better than not doing the workout at all! And surprise surprise Friday when I headed out to do my tempo alone I had absolutely no problems, so I am chalking Wednesday up to my mental issues with the treadmill, not anything to do with my current fitness.
Goals for the week per coach:
Total Mileage 65 - 70.
Monday: Easy.
Tuesday: Compound Set (2 miles @ 6:25; mile @ 6:10; mile @ 6:25; mile @
6:10); 6 x 30 sec @ 5:30 with full recovery
no recovery between distances in the compound set.
Wednesday and Friday: easy miles @ 7:20 or slower.
Thursday: Tempo run 6 miles @ 6:25; 6 x 30 sec @ 5:30 with full
recovery
Weekend:
12 miles @ 7:00
14 miles @ 7:20
How it played out:
70 miles
Monday- 7.5 miles 7:45 pace
Tuesday- 10 miles, snow 8:53 pace
Wednesday- 8.5 miles with workout, treadmill
Thursday- 7 miles 7:57 pace
Friday- 10 miles with tempo and strides 6:52 ave
Saturday- 14 miles 7:08 pace
Sunday- 13 miles 6:57 pace
Treadmill Stats:
everything at 1.0 incline
2 miles at 9.4 mph (water break),
1 at 9.8 mph (.25 mile jog and water),
1 at 9.4 mph (.25 mile jog and water),
1 at 9.8 mph
then 6*30 second strides between 10.5-11.1 mph
Tempo splits:
6:20.82
6:18.25
6:20.94
6:22.37
6:23.24
6:15.41
Training Catch Up
With the New Year, my husbands Birthday, and our family vacation to Cancun, running was put to the back burner a bit the past two weeks. Followed coaches orders pretty closely but was a little short on the miles.
Planned:
Base Phase Week 5:
Total Mileage 65 - 70.
Monday: easy
Tuesday: Tuesday: 2 miles @ 7:00, 10 x 30 sec with 30 sec jog recovery @ 5:40 pace, 4 miles @ 6:50.
Wednesday and Friday miles @ 7:30 or slower.
Thursday: 7 miles @ 6:45.
Weekend:
10 miles @ 6:50 - 7:00.
14 miles @ 7:10.
If you're going out New Years Eve switch Friday and a weekend run.
Sunday is an easy day for you because of travel.
Base Phase Week 6:
This is the last week in this phase. The main goal for the week is the mileage.
Total mileage: 70- 75.
Tuesday, Thursday and Saturday do 6 x 30 sec with 30 sec recovery at the end on the runs.
@ 5:40 pace.
Long run: 15 miles.
Pace:
7:20 or slower easy days and no faster than 6:50 other days.
How it played out:
66 and 66 miles
Monday 27th- Lunch 8.5 at 8:28 pace, PM 3 miles treadmill, pm 60 min boot camp
Tuesday 28th- PM 10 miles 6:59 pace with workout
Wednesday 29th- 16 miles 7:33 pace
Thursday 30th- 1.35 miles 8:34 pace too icy, Lunch 10 miles 6:57 pace with tempo
Friday 31st- 14 miles 6:46 pace
Saturday 1st- Rest
Sunday 2nd- 4 miles 7:41 pace
Monday 3rd- AM 8 miles 8:25 pace (3 miles with KT slow), PM 5.36 miles 7:41 pace with 6* 30 strides
Tuesday 4th- AM 3.5 miles 7:34 pace, PM 9.63 miles 7:39 pace with 6*30 strides
Wednesday 5th-AM 8 miles 7:36 pace, pm 5.23 miles 9:01 pace (ran with KT)
Thursday 6th-Rest (tour day)
Friday 7th- AM Beach run barefoot 4.29 miles 9:06 pace, PM 7.39 miles 8:49 pace (4 miles with KT) with 6*30 strides
Saturday 8th-15 miles 6:57 pace
Sunday 9th- Rest (travel)
12/28/10 workout:
7:01.11
6:57.73
5:19 pace
6:07 pace
5:09 pace
5:36 pace
5:31 pace
6:07 pace
5:19 pace
5:27 pace
5:19 pace
6:08 pace
6:42.14
6:43.34
6:41.74
6:41.52
12/30/10 tempo:
6:34.16
6:41.19
6:37.70
6:37.56
6:33.95
6:34.58
6:33.97
Planned:
Base Phase Week 5:
Total Mileage 65 - 70.
Monday: easy
Tuesday: Tuesday: 2 miles @ 7:00, 10 x 30 sec with 30 sec jog recovery @ 5:40 pace, 4 miles @ 6:50.
Wednesday and Friday miles @ 7:30 or slower.
Thursday: 7 miles @ 6:45.
Weekend:
10 miles @ 6:50 - 7:00.
14 miles @ 7:10.
If you're going out New Years Eve switch Friday and a weekend run.
Sunday is an easy day for you because of travel.
Base Phase Week 6:
This is the last week in this phase. The main goal for the week is the mileage.
Total mileage: 70- 75.
Tuesday, Thursday and Saturday do 6 x 30 sec with 30 sec recovery at the end on the runs.
@ 5:40 pace.
Long run: 15 miles.
Pace:
7:20 or slower easy days and no faster than 6:50 other days.
How it played out:
66 and 66 miles
Monday 27th- Lunch 8.5 at 8:28 pace, PM 3 miles treadmill, pm 60 min boot camp
Tuesday 28th- PM 10 miles 6:59 pace with workout
Wednesday 29th- 16 miles 7:33 pace
Thursday 30th- 1.35 miles 8:34 pace too icy, Lunch 10 miles 6:57 pace with tempo
Friday 31st- 14 miles 6:46 pace
Saturday 1st- Rest
Sunday 2nd- 4 miles 7:41 pace
Monday 3rd- AM 8 miles 8:25 pace (3 miles with KT slow), PM 5.36 miles 7:41 pace with 6* 30 strides
Tuesday 4th- AM 3.5 miles 7:34 pace, PM 9.63 miles 7:39 pace with 6*30 strides
Wednesday 5th-AM 8 miles 7:36 pace, pm 5.23 miles 9:01 pace (ran with KT)
Thursday 6th-Rest (tour day)
Friday 7th- AM Beach run barefoot 4.29 miles 9:06 pace, PM 7.39 miles 8:49 pace (4 miles with KT) with 6*30 strides
Saturday 8th-15 miles 6:57 pace
Sunday 9th- Rest (travel)
12/28/10 workout:
7:01.11
6:57.73
5:19 pace
6:07 pace
5:09 pace
5:36 pace
5:31 pace
6:07 pace
5:19 pace
5:27 pace
5:19 pace
6:08 pace
6:42.14
6:43.34
6:41.74
6:41.52
12/30/10 tempo:
6:34.16
6:41.19
6:37.70
6:37.56
6:33.95
6:34.58
6:33.97
2010 Race Reports
Where did 2010 go?
Wow, what a year. It really did just fly by. It's amazing how week in and week out of grinding away can go by so quickly.
While 2009 was a break out year for me, I'd have to say 2010 was even bigger yet. Hit some big milestones, finally broke 40 minutes for a 10k squeaking it down to 37:24 twice, shaved over 15 minutes off my marathon time in a year finally breaking 3 hours this fall, broke 3000 miles for the year, and went sub 18 in a 5k. Won a few races, came in second in a lot of races, and made myself tougher by getting my ass handed to me in even more races. The year started off slow with injury then with some weak indoor track races and an ok run at Youngstown half. Boston was supposed to be my first sub 3 but ended in a bit of disappointment. Disappointment turned into the fuel which lead to a streak of new PRs in almost every distance. I believe every race that followed Boston up until post Columbus was a personal record for the distance. Like last year there was one PR missing, this time instead of 10k it was 10 mile, so I will definitely have to find a 10 miler next year to crank away at.
If I had to define the year with a few key moments they would definitely be the two extremes of my Boston disappointment and the elation during the final miles at the Columbus marathon. Life definitely seems to be a bit bi-polar in my world this year with a lot of extreme highs tempered by life's usual let downs. If I could bottle the way I felt at Columbus and share it with everyone I would. The way that felt is indescribable, just amazing. If you had asked me at Boston how I felt about my day I would have probably teared up and explained how frustrating it was, but in retrospect I wouldn't have it any other way because all the lets downs were totally worth it when all of the hard work came together on a day where everything else lined up just perfectly. The disappointment and frustration I felt at Boston made the success at Columbus that much more satisfying.
On a personal level I struggled with balance and trying to keep life outside running in perspective. I focused on my weight a bit too much and still have some hang ups on body image that need to get solved. The poor economy has finally caught up with my household and for the first time in years we are struggling, which has me worried, but I am sure we will figure it out and maneuver our way through. I've cherished the moments spent with those I love and had a blast being a part of this special group of women I train with. I'm still not sure it has really hit home just how special some of the things that have happened to me this year are, but I know this is a year I will look back on fondly and be proud of when I am older.
I have plenty of goals for 2011 but my resolution is to try and be more outwardly grateful, I am keenly aware of how blessed I am, but this next year I want to try and make all those I am grateful to as aware as I am of how awesome they are and how much I appreciate their influence in my life.
I hope all of you have had a chance to slow down and reflect on an amazing year this week, even if, like mine, it was crammed between a failed attempt at a tempo run due to icy conditions, and a long day at work :) Here's hoping 2011 is a great year for all of us!
While 2009 was a break out year for me, I'd have to say 2010 was even bigger yet. Hit some big milestones, finally broke 40 minutes for a 10k squeaking it down to 37:24 twice, shaved over 15 minutes off my marathon time in a year finally breaking 3 hours this fall, broke 3000 miles for the year, and went sub 18 in a 5k. Won a few races, came in second in a lot of races, and made myself tougher by getting my ass handed to me in even more races. The year started off slow with injury then with some weak indoor track races and an ok run at Youngstown half. Boston was supposed to be my first sub 3 but ended in a bit of disappointment. Disappointment turned into the fuel which lead to a streak of new PRs in almost every distance. I believe every race that followed Boston up until post Columbus was a personal record for the distance. Like last year there was one PR missing, this time instead of 10k it was 10 mile, so I will definitely have to find a 10 miler next year to crank away at.
If I had to define the year with a few key moments they would definitely be the two extremes of my Boston disappointment and the elation during the final miles at the Columbus marathon. Life definitely seems to be a bit bi-polar in my world this year with a lot of extreme highs tempered by life's usual let downs. If I could bottle the way I felt at Columbus and share it with everyone I would. The way that felt is indescribable, just amazing. If you had asked me at Boston how I felt about my day I would have probably teared up and explained how frustrating it was, but in retrospect I wouldn't have it any other way because all the lets downs were totally worth it when all of the hard work came together on a day where everything else lined up just perfectly. The disappointment and frustration I felt at Boston made the success at Columbus that much more satisfying.
On a personal level I struggled with balance and trying to keep life outside running in perspective. I focused on my weight a bit too much and still have some hang ups on body image that need to get solved. The poor economy has finally caught up with my household and for the first time in years we are struggling, which has me worried, but I am sure we will figure it out and maneuver our way through. I've cherished the moments spent with those I love and had a blast being a part of this special group of women I train with. I'm still not sure it has really hit home just how special some of the things that have happened to me this year are, but I know this is a year I will look back on fondly and be proud of when I am older.
I have plenty of goals for 2011 but my resolution is to try and be more outwardly grateful, I am keenly aware of how blessed I am, but this next year I want to try and make all those I am grateful to as aware as I am of how awesome they are and how much I appreciate their influence in my life.
I hope all of you have had a chance to slow down and reflect on an amazing year this week, even if, like mine, it was crammed between a failed attempt at a tempo run due to icy conditions, and a long day at work :) Here's hoping 2011 is a great year for all of us!
Week 4 Base Phase Rundown
I think coach is easing us back towards some speed workouts again. Mileage is the same, but paces are picking up. Between that, the holidays, and boot camp classes I am definitely feeling the efforts.
Plan:
Total Mileage 65 - 70.
Monday: easy
Tuesday: 8 miles @ 7:20 - 7:30.
Wednesday miles @ 8:00 - 8:20. 8 x 20 sec strides.
Thursday 1 mile @ 7:20, 5 miles @ 6:50, 1 mile @ 7:20.
Friday: 10 - 12 miles @ 7:00.
Weekend:
Saturday: easy
14 miles @ 7:00 - 7:10.
How it played out:
I moved things around to accommodate for our clubs annual Holiday run on Friday.
70 miles
Monday- 7 miles 7:50 pace
Tuesday-AM 8 miles 7:10 pace with cv, daisy, and my
Tuesday- Lunch 7.5 miles 7:57 pace
Wednesday- 8 miles 8:14 pace + 8*20 second hill strides, 60 second walk jog rests
Thursday-8.5 miles 7:02 pace with tempo
Friday- 14 miles 6:48 pace
Saturday-5 miles 7:50 pace
Sunday- AM 0.8 miles 7:17 pace, too slippery
PM 12 miles 7:06 pace, windy!
Tempo Splits:
7:17.56
6:45.34
6:45.63
6:35.08
6:29.75
6:28.19
6:58.83
Monday-60 minute boot camp class
Wednesday- 60 minute boot camp class
Saturday- 15 minute p90x ab ripper dvd and 10 minutes of shoulder, tri, bicep exercises
Plan:
Total Mileage 65 - 70.
Monday: easy
Tuesday: 8 miles @ 7:20 - 7:30.
Wednesday miles @ 8:00 - 8:20. 8 x 20 sec strides.
Thursday 1 mile @ 7:20, 5 miles @ 6:50, 1 mile @ 7:20.
Friday: 10 - 12 miles @ 7:00.
Weekend:
Saturday: easy
14 miles @ 7:00 - 7:10.
How it played out:
I moved things around to accommodate for our clubs annual Holiday run on Friday.
70 miles
Monday- 7 miles 7:50 pace
Tuesday-AM 8 miles 7:10 pace with cv, daisy, and my
Tuesday- Lunch 7.5 miles 7:57 pace
Wednesday- 8 miles 8:14 pace + 8*20 second hill strides, 60 second walk jog rests
Thursday-8.5 miles 7:02 pace with tempo
Friday- 14 miles 6:48 pace
Saturday-5 miles 7:50 pace
Sunday- AM 0.8 miles 7:17 pace, too slippery
PM 12 miles 7:06 pace, windy!
Tempo Splits:
7:17.56
6:45.34
6:45.63
6:35.08
6:29.75
6:28.19
6:58.83
Monday-60 minute boot camp class
Wednesday- 60 minute boot camp class
Saturday- 15 minute p90x ab ripper dvd and 10 minutes of shoulder, tri, bicep exercises
I am more than my training log.
Wow this blog has become Boring! I swear I have more exciting things to say than how far and how fast I have run each week, I am just swamped right now. My new schedule has been rough I cannot deny it. I am barely hanging on most days by the time I get home. But I feel super fit and I am excited to get back to some real running workouts soon. Physically I am feeling great, mentally I am burning out slowly, and thankfully not from the running. Just from life's real responsibilities piled on top of the holidays and dark weather I suppose. I have a hard time accepting things that are out of my hands without worrying myself into a frenzy, and let me tell you frenzy mode hit the fan yesterday. Uggh! Here's hoping a week in Cancun coming up will rejuvenate me :)
Very much looking forward to getting to Michigan tonight to spend some time with my family before one more work week than it is vacation time!!!
But first I have a hilly 14 miler at 7 minute pace to do with my running club this morning! (and some dishes to do, some laundry to catch up on, a few hours of real work, some packing, some picking up..ha!)
Hope everyone has a very Merry Christmas and that you can all de-stress a bit if you are feeling overwhelmed like me!
Very much looking forward to getting to Michigan tonight to spend some time with my family before one more work week than it is vacation time!!!
But first I have a hilly 14 miler at 7 minute pace to do with my running club this morning! (and some dishes to do, some laundry to catch up on, a few hours of real work, some packing, some picking up..ha!)
Hope everyone has a very Merry Christmas and that you can all de-stress a bit if you are feeling overwhelmed like me!
Base Phase Week 3 Rundown
The goal:
Total Mileage 65 - 70.
Monday: easy
Tuesday: 8 miles @ 7:20 - 7:40.
Wednesday and Friday miles @ 8:00 - 8:20. On one of the days 8 x 20 sec strides.
Thursday 7 miles @ 7:20 - 7:40.
Weekend:
12 miles 7:00 - 7:10.
15 miles @ 7:00 - 7:10.
Get the miles in regardless of the pace if weather is sloppy.
How it played out:
71 miles
Mon-7.75 treadmill 7:52 pace
Tues-8.25 treadmill 7:20 pace
Wed-8 miles with 8*20 second strides 7:59 pace. PM Bootcamp class
Thur- AM 7.2 miles 7:26 pace. PM 5 miles 8:12 pace
Fri-7.4 miles 8:11 pace
Sat- 15.5 miles 7 minute pace
Sun-12 miles 7 minute pace
Solid week despite finally having to get back on the treadmill for a few snowy days. To keep myself from being completely bored on the treadmill I toyed with the elevation going up and down from 1 to 4. Tried to get in as many miles on hills as possible this week. Between that and Bootcamp squats I think my hill running is going to come along nicely this winter!
In case I don't get time before the weekend hope everyone has been enjoying this holiday month and that you are having fun with whatever your plans are the next few weeks!
Total Mileage 65 - 70.
Monday: easy
Tuesday: 8 miles @ 7:20 - 7:40.
Wednesday and Friday miles @ 8:00 - 8:20. On one of the days 8 x 20 sec strides.
Thursday 7 miles @ 7:20 - 7:40.
Weekend:
12 miles 7:00 - 7:10.
15 miles @ 7:00 - 7:10.
Get the miles in regardless of the pace if weather is sloppy.
How it played out:
71 miles
Mon-7.75 treadmill 7:52 pace
Tues-8.25 treadmill 7:20 pace
Wed-8 miles with 8*20 second strides 7:59 pace. PM Bootcamp class
Thur- AM 7.2 miles 7:26 pace. PM 5 miles 8:12 pace
Fri-7.4 miles 8:11 pace
Sat- 15.5 miles 7 minute pace
Sun-12 miles 7 minute pace
Solid week despite finally having to get back on the treadmill for a few snowy days. To keep myself from being completely bored on the treadmill I toyed with the elevation going up and down from 1 to 4. Tried to get in as many miles on hills as possible this week. Between that and Bootcamp squats I think my hill running is going to come along nicely this winter!
In case I don't get time before the weekend hope everyone has been enjoying this holiday month and that you are having fun with whatever your plans are the next few weeks!
Quickie Rundown
I feel like I have so much to say. But unfortunately I have more to do so just a quick recap for the week!
Goal for the week:
Total Mileage 60 - 65.
On the days that the weather dictates the pace make sure to get the miles in.
Monday: easy
Tuesday: 8 miles @ 7:20 - 7:40.
Wednesday and Friday miles @ 8:00 - 8:20.
Thursday 7 miles @ 7:20 - 7:40.
Weekend:
12 miles 7:00 - 7:10 for miles not in the team relay. (note coach wasn't really on board with a snowy trail relay)
12 miles @ 7:00 - 7:10.
How it played out:
69 miles
Mon-8 miles 8:17 pace. PM Hour boot camp class
Tues-8 miles 7:25 pace
Wed-9.25 miles 8:43 pace (snow/ice, fell again, just bruised the hip). PM 35 minutes yoga stretching
Thur- AM 6.25 miles 8:11 pace (snow/slush). Lunch 5 miles 7:13 pace
Fri- 7.75 miles 8:19 pace
Sat- 13 miles 8:30 pace (6 miles snowy trails, 7 miles hilly road)
Sun- 12 miles 7:00 pace
I feel relatively good. My left quad/hip flexor was aggravated Thursday/Friday but I think it was just from being stuck in the car Wednesday and having to hold the clutch. Felt good "racing" yesterday, I worked hard the whole race despite bad conditions and felt like it was a really good mental effort. Been wearing trail shoes since Thursday morning in case of icy conditions, feels like running in bricks but at least I haven't fallen!
Goal for the week:
Total Mileage 60 - 65.
On the days that the weather dictates the pace make sure to get the miles in.
Monday: easy
Tuesday: 8 miles @ 7:20 - 7:40.
Wednesday and Friday miles @ 8:00 - 8:20.
Thursday 7 miles @ 7:20 - 7:40.
Weekend:
12 miles 7:00 - 7:10 for miles not in the team relay. (note coach wasn't really on board with a snowy trail relay)
12 miles @ 7:00 - 7:10.
How it played out:
69 miles
Mon-8 miles 8:17 pace. PM Hour boot camp class
Tues-8 miles 7:25 pace
Wed-9.25 miles 8:43 pace (snow/ice, fell again, just bruised the hip). PM 35 minutes yoga stretching
Thur- AM 6.25 miles 8:11 pace (snow/slush). Lunch 5 miles 7:13 pace
Fri- 7.75 miles 8:19 pace
Sat- 13 miles 8:30 pace (6 miles snowy trails, 7 miles hilly road)
Sun- 12 miles 7:00 pace
I feel relatively good. My left quad/hip flexor was aggravated Thursday/Friday but I think it was just from being stuck in the car Wednesday and having to hold the clutch. Felt good "racing" yesterday, I worked hard the whole race despite bad conditions and felt like it was a really good mental effort. Been wearing trail shoes since Thursday morning in case of icy conditions, feels like running in bricks but at least I haven't fallen!
Base Phase Week 1 Rundown
Starting to build back into the mileage and taking some time to build up the aerobic system. I decided I'd also start a boot camp class twice a week to build up some strength to hopefully support the build and the rest of training when we start back into speed and indoor track in January.
Goal:
Total Mileage 60.
Monday: easy
Tuesday: 8 miles @ 7:20 - 7:40.
Wednesday and Friday: miles @ 8:00 - 8:20.
Thursday: 7 miles @ 7:20 - 7:40.
Weekend:
10 miles @ 7:00 - 7:10.
14 miles @ 7:00 - 7:10.
How it played out:
60 miles
Monday: 8 miles 8:08 pace at lunch
Tuesday: 8 at 7:39 pace (Rainy and cold AM run)
Wednesday: 7 miles at 8:19 pace at lunch.
PM Hour boot camp class
Thursday: 7 miles at 7:23 pace AM run
Friday: 6 miles at 8:01 pace PM Run
Saturday: 14 miles at 6:53 pace
Sunday: 10 miles at 7:00 pace
Massage Monday morning revealed I was super sore. Not sure why, possibly all the driving for the holiday. My right calf and right foot are a bit angry, but the pain hasn't gotten worse.
Saturday's long run I felt fantastic, but took a nice spill at mile 1.5 of the run and scraped up my right upper hip. It's stiff and bruised, but high enough that it didn't affect the run this morning. I'm still super sore from boot camp class Wednesday so hopefully I will start adapting to that soon!
Work is getting nuts so I am going to try and stick to my early to bed early to rise schedule this week to get it all in!
Oh and big milestone week broke 3000 miles for the year! A big first for me as last year I ran a total of 2770 which was my biggest year. I truly believe being consistent and getting in more miles while staying healthy has been key to this years success.
Goal:
Total Mileage 60.
Monday: easy
Tuesday: 8 miles @ 7:20 - 7:40.
Wednesday and Friday: miles @ 8:00 - 8:20.
Thursday: 7 miles @ 7:20 - 7:40.
Weekend:
10 miles @ 7:00 - 7:10.
14 miles @ 7:00 - 7:10.
How it played out:
60 miles
Monday: 8 miles 8:08 pace at lunch
Tuesday: 8 at 7:39 pace (Rainy and cold AM run)
Wednesday: 7 miles at 8:19 pace at lunch.
PM Hour boot camp class
Thursday: 7 miles at 7:23 pace AM run
Friday: 6 miles at 8:01 pace PM Run
Saturday: 14 miles at 6:53 pace
Sunday: 10 miles at 7:00 pace
Massage Monday morning revealed I was super sore. Not sure why, possibly all the driving for the holiday. My right calf and right foot are a bit angry, but the pain hasn't gotten worse.
Saturday's long run I felt fantastic, but took a nice spill at mile 1.5 of the run and scraped up my right upper hip. It's stiff and bruised, but high enough that it didn't affect the run this morning. I'm still super sore from boot camp class Wednesday so hopefully I will start adapting to that soon!
Work is getting nuts so I am going to try and stick to my early to bed early to rise schedule this week to get it all in!
Oh and big milestone week broke 3000 miles for the year! A big first for me as last year I ran a total of 2770 which was my biggest year. I truly believe being consistent and getting in more miles while staying healthy has been key to this years success.
New Schedule
I am a notorious snoozer. I can hit my snooze button for literally hours. Having flexible hours is a blessing, but sometimes I think it just gives me an excuse for over sleeping and putting things off until lunch or after work. Most mornings I intend to be awake by 6 or 7 but I find myself waking at 8 and rushing around to be out the door by 8:30.
Well with it getting dark around 5 now I do not want to have the excuse of "it is too dark and dreary" rearing its ugly head this winter and screwing with my progress and goals. I need to get on a schedule that makes sure my running is done in the morning or at lunch, that way post work runs are a last resort option, not a mandatory thing. This means I need to suck it up and get the heck out of bed when I intend to!
In order to help with this I am going to start meeting friends to run in the early AM on Tuesdays and Thursdays, and I am going to commit to a boot camp class in the afternoons on Mondays and Wednesdays which means I have to be to work early in order to get in a lunch run and get out of work in time to make it to class. And I am sure at some point soon these days will also have a 2nd run which will mean 6 am runs on these mornings too.
So starting today I will be at work by 7:30 so I can get everything in, which means I will be awake by 5 on days I run in the morning and by 6 on days I intend to run at lunch (and I will be in bed by 9 or 10 to make sure this happens!). Most everyone else already does this so I need to stop being a slacker and get it done! I've been too spoiled by my 9-6 hours and need to get on the early morning program. Now let's just hope my boss is on board with that even though everyone else here is on the 9-6 program.
Let's hope this snoozer can turn into a morning person! I really think it will help my attitude this winter if I can consistently wake up early and get things done before sun rise.
Unfortunately this will mean more driving and less bus riding, but I am sure I will adapt.
Well with it getting dark around 5 now I do not want to have the excuse of "it is too dark and dreary" rearing its ugly head this winter and screwing with my progress and goals. I need to get on a schedule that makes sure my running is done in the morning or at lunch, that way post work runs are a last resort option, not a mandatory thing. This means I need to suck it up and get the heck out of bed when I intend to!
In order to help with this I am going to start meeting friends to run in the early AM on Tuesdays and Thursdays, and I am going to commit to a boot camp class in the afternoons on Mondays and Wednesdays which means I have to be to work early in order to get in a lunch run and get out of work in time to make it to class. And I am sure at some point soon these days will also have a 2nd run which will mean 6 am runs on these mornings too.
So starting today I will be at work by 7:30 so I can get everything in, which means I will be awake by 5 on days I run in the morning and by 6 on days I intend to run at lunch (and I will be in bed by 9 or 10 to make sure this happens!). Most everyone else already does this so I need to stop being a slacker and get it done! I've been too spoiled by my 9-6 hours and need to get on the early morning program. Now let's just hope my boss is on board with that even though everyone else here is on the 9-6 program.
Let's hope this snoozer can turn into a morning person! I really think it will help my attitude this winter if I can consistently wake up early and get things done before sun rise.
Unfortunately this will mean more driving and less bus riding, but I am sure I will adapt.
Weekly Rundown- Turkey Trot Race Week
Plan:
Total Mileage 50.
Monday - Friday miles in the 7's and 8's.
Have a good race.
Weekend:
Miles @ 7:20
Long run 12 miles @ 7:00
How it played out:
56 miles
Monday- Rest (38 minute walk/jog with David)
Tuesday- 8 miles 7:43 pace (5*20 second strides)
Wednesday- 4 at 8:21 (4*30 sec strides)
Thursday- 2 mile warm up with strides, 37:24, 3 mile cool down 10 minute pace
Friday- 6 miles 7:48 pace
Saturday-12 miles 6:53 pace with MY on towpath
Sunday- 15 miles with FD 7:28 pace (First 8 averaged 7:20 then ran easy)
I haven't been feeling too badly while running the past week. But in the mornings and at my desk I have been feeling a bit out of whack. My hamstrings have been cranky, my wonky left hip has been acting up, and my feet have been killing me. Definitely was due for a massage which I had this morning. And I am hoping some diligent stretching will keep me from having all this soreness translate into injuries this winter. Hoping it is just a case of everything being too tight and nothing serious, but going to keep an eye on my right foot.
I've been making more time for social stuff too which means my sleep schedule and eating has suffered a bit the past few weeks, so hopefully once I get that back in line it will help things along. Like most everyone else I was not as diligent as I could have been on my intake the past month so I also need to hunker down and try to get my diet back in control and my weight a little closer to race weight before the New Year.
Base training starts today so no workouts for awhile, but hopefully building up the mileage before getting back into it for some indoor track races before Boston!
Had a great holiday with the family and rounded it off with a fun night out at the Beachland Tavern last night. Looking forward to a good nights sleep tonight though!
Total Mileage 50.
Monday - Friday miles in the 7's and 8's.
Have a good race.
Weekend:
Miles @ 7:20
Long run 12 miles @ 7:00
How it played out:
56 miles
Monday- Rest (38 minute walk/jog with David)
Tuesday- 8 miles 7:43 pace (5*20 second strides)
Wednesday- 4 at 8:21 (4*30 sec strides)
Thursday- 2 mile warm up with strides, 37:24, 3 mile cool down 10 minute pace
Friday- 6 miles 7:48 pace
Saturday-12 miles 6:53 pace with MY on towpath
Sunday- 15 miles with FD 7:28 pace (First 8 averaged 7:20 then ran easy)
I haven't been feeling too badly while running the past week. But in the mornings and at my desk I have been feeling a bit out of whack. My hamstrings have been cranky, my wonky left hip has been acting up, and my feet have been killing me. Definitely was due for a massage which I had this morning. And I am hoping some diligent stretching will keep me from having all this soreness translate into injuries this winter. Hoping it is just a case of everything being too tight and nothing serious, but going to keep an eye on my right foot.
I've been making more time for social stuff too which means my sleep schedule and eating has suffered a bit the past few weeks, so hopefully once I get that back in line it will help things along. Like most everyone else I was not as diligent as I could have been on my intake the past month so I also need to hunker down and try to get my diet back in control and my weight a little closer to race weight before the New Year.
Base training starts today so no workouts for awhile, but hopefully building up the mileage before getting back into it for some indoor track races before Boston!
Had a great holiday with the family and rounded it off with a fun night out at the Beachland Tavern last night. Looking forward to a good nights sleep tonight though!
Detroit Turkey Trot 2010
It's mostly an annual tradition for me to run the Detroit Turkey Trot every year since high school. I haven't done it every year, but I've been doing it since before they added a 5k and 1 mile fun run. I toyed with doing the 5k this year instead of the 10k, but decided that the 10k was better in the scheme of all things Thanksgiving. Meaning I over indulge on food so I should run a few extra miles to make up for it :)
Weather report did not look fun and I had a heck of a time deciding what to wear and how to deal with warm ups. I didn't bring anything to throw away so I decided on leaving my race shoes in the car a few blocks from the start and warm up then going back to drop off warm ups and change into my racing shoes. I didn't time everything really well and I was feeling pretty rushed to get to the line. Did a few strides on the way over but didn't get in all of my regular dynamic warm up drills. Nerves started to kick and and I felt like I was going to vomit when I toed the line. Saw one of the women who raced at Johnnycake and said hello. She was running in the 5k and she's fast so I knew I shouldn't be ahead of her from the gun.
Despite adding a 2nd wave this year it was still pretty packed in the "Fast and Fit" wave. I started about 2 people back from the line and was in a pack of guys for the first 2 miles or so and could see a steady stream of guys in a line up ahead. Given that the 5k and 10k run together for the first 2 miles or so it is hard to tell what place you are in. I figured if I ran a fantastic race I might be able to eek out top 3. I speculated that in order to do that I would have to run under 37 minutes. Which was good because I wanted to go sub 6 pace, and on a good day I thought that was possible. After the mile mark you make a hairpin turn and go back against the crowd so if you have good eyes you can get a look at who is ahead of you and in front of you. I saw DC who was in the 5k but couldn't pick out any other women. I knew that meant I was likely in the top 3 even if there were some gals hidden in the throng of men. As usual Hansons had a huge pack of men leading the race far ahead of everyone else.
I just left my garmins autolap on and decided not to worry about time too much and just race how I felt. First 2 markers may have been short because my autolap was going off after them. But to my delight the autolap was right where I wanted it to be around 5:53 to 5:54 for both miles. Add in the possible bonus of it being long and I was running right where I wanted to be. I was with a small pack of guys but as we turned into the wind we had a large gap in front of us. I worked to catch up to the next group this mile and tried to key off a runner in yellow sporting the runmichigan.com logo. It was windy but I felt pretty strong and just worked on keeping my effort high.
I had a pair of gloves and two hand warmers from the start because it was supposed to be pretty cold, but by mile three I was feeling pretty toasty and stuffed the gloves in my bra and one of the hand warmers in my sleeves, but was still holding the second hand warmer. I didn't need it for the race but I knew after I would be cold so I kept it. Probably wasted some effort fooling with all of that.
Missed the 3rd mile marker and my watch going off, but it felt like effort was the same. The course deviated a bit from last year after the 3rd mile marker and we went further out on an out and back stretch. It felt slow and I was falling back from the guy in yellow a bit. I caught the 4 mile marker but missed my watches split somehow. Saw the first girl had quite a bit of time on me and on the turn around the next girl looked like she had a chance to close on me if I didn't keep it together. Looked down and average lap pace was at 6:14, awwe crap! get it back together Hansen!
At each out and back along the way I kept hearing cheers for Ben. "Run your own race Ben" "Looking good Ben". Around mile 4 I finally figured out who Ben was. He was 14 years old and running strong, but unfortunately a bit too skinny to block any wind for me ;) With about a half mile to go he asked how far we had left. Glad to know I wasn't the only one who was ready for the finish!
We had long ago passed our last costumed runner which was a blessing, did not want to get beat by any of those this year! But we had some sand baggers obviously out for a training run coming up behind us. Discussions of leap frogging and holding hands across the finish were amusing, but not very motivational as I struggled to relax my stride and try to bring the pace down.
Mile 6 was at the corner of Cobo Hall and I knew when my watch beeped long before that any time I had put in the bank early was long gone and I needed to haul ass to the finish! Thankfully the downhill brought me back to a decent pace but it was too late to salvage sub 37 as I could see the clock already out of 36 territory ahead. I sprinted into the finish and had to dodge a photographer standing on the line right where I was supposed to be crossing. Looked down to see that I had most likely tied my time from the Columbus 10k (37:24). Not the PR I was hoping for and not the time I felt I could run at my current fitness. But somehow crossed the line in 2nd place and was pretty stoked about that. Retrieved some fleece gloves for coming in top 100 and then headed back out to look for my sister and my cousin who had started in the "fun" wave and would be aiming for around an hour to and hour 20 for the race.
Thank goodness for those fleece gloves. My cheap gloves were soaked from stuffing them in my bra and I was cold! Ran backwards through the course cheering occasionally and trying to spot my sister. Thankfully she spotted me a bit after the 4 mile mark and I hopped back in with her to run her in. She did great, surprising herself with a new PR despite less than her best training. And our cousin came in not far behind. I spotted my parents and we cheered her in before heading down to the awards. 2nd place garnered me a cool clay turkey with a medal around his neck. A for originality.
Results show someone else taking 2nd. So it's possible I got chipped. We'll see in a few days. Either way glad to have been top 3 despite not running quite the time I was hoping for. Need to decide if this is the race I want to end the year on or if I will go back to the Reindeer Run and try to squeak out a 5k PR...
Weather report did not look fun and I had a heck of a time deciding what to wear and how to deal with warm ups. I didn't bring anything to throw away so I decided on leaving my race shoes in the car a few blocks from the start and warm up then going back to drop off warm ups and change into my racing shoes. I didn't time everything really well and I was feeling pretty rushed to get to the line. Did a few strides on the way over but didn't get in all of my regular dynamic warm up drills. Nerves started to kick and and I felt like I was going to vomit when I toed the line. Saw one of the women who raced at Johnnycake and said hello. She was running in the 5k and she's fast so I knew I shouldn't be ahead of her from the gun.
Despite adding a 2nd wave this year it was still pretty packed in the "Fast and Fit" wave. I started about 2 people back from the line and was in a pack of guys for the first 2 miles or so and could see a steady stream of guys in a line up ahead. Given that the 5k and 10k run together for the first 2 miles or so it is hard to tell what place you are in. I figured if I ran a fantastic race I might be able to eek out top 3. I speculated that in order to do that I would have to run under 37 minutes. Which was good because I wanted to go sub 6 pace, and on a good day I thought that was possible. After the mile mark you make a hairpin turn and go back against the crowd so if you have good eyes you can get a look at who is ahead of you and in front of you. I saw DC who was in the 5k but couldn't pick out any other women. I knew that meant I was likely in the top 3 even if there were some gals hidden in the throng of men. As usual Hansons had a huge pack of men leading the race far ahead of everyone else.
I just left my garmins autolap on and decided not to worry about time too much and just race how I felt. First 2 markers may have been short because my autolap was going off after them. But to my delight the autolap was right where I wanted it to be around 5:53 to 5:54 for both miles. Add in the possible bonus of it being long and I was running right where I wanted to be. I was with a small pack of guys but as we turned into the wind we had a large gap in front of us. I worked to catch up to the next group this mile and tried to key off a runner in yellow sporting the runmichigan.com logo. It was windy but I felt pretty strong and just worked on keeping my effort high.
I had a pair of gloves and two hand warmers from the start because it was supposed to be pretty cold, but by mile three I was feeling pretty toasty and stuffed the gloves in my bra and one of the hand warmers in my sleeves, but was still holding the second hand warmer. I didn't need it for the race but I knew after I would be cold so I kept it. Probably wasted some effort fooling with all of that.
Missed the 3rd mile marker and my watch going off, but it felt like effort was the same. The course deviated a bit from last year after the 3rd mile marker and we went further out on an out and back stretch. It felt slow and I was falling back from the guy in yellow a bit. I caught the 4 mile marker but missed my watches split somehow. Saw the first girl had quite a bit of time on me and on the turn around the next girl looked like she had a chance to close on me if I didn't keep it together. Looked down and average lap pace was at 6:14, awwe crap! get it back together Hansen!
At each out and back along the way I kept hearing cheers for Ben. "Run your own race Ben" "Looking good Ben". Around mile 4 I finally figured out who Ben was. He was 14 years old and running strong, but unfortunately a bit too skinny to block any wind for me ;) With about a half mile to go he asked how far we had left. Glad to know I wasn't the only one who was ready for the finish!
We had long ago passed our last costumed runner which was a blessing, did not want to get beat by any of those this year! But we had some sand baggers obviously out for a training run coming up behind us. Discussions of leap frogging and holding hands across the finish were amusing, but not very motivational as I struggled to relax my stride and try to bring the pace down.
Mile 6 was at the corner of Cobo Hall and I knew when my watch beeped long before that any time I had put in the bank early was long gone and I needed to haul ass to the finish! Thankfully the downhill brought me back to a decent pace but it was too late to salvage sub 37 as I could see the clock already out of 36 territory ahead. I sprinted into the finish and had to dodge a photographer standing on the line right where I was supposed to be crossing. Looked down to see that I had most likely tied my time from the Columbus 10k (37:24). Not the PR I was hoping for and not the time I felt I could run at my current fitness. But somehow crossed the line in 2nd place and was pretty stoked about that. Retrieved some fleece gloves for coming in top 100 and then headed back out to look for my sister and my cousin who had started in the "fun" wave and would be aiming for around an hour to and hour 20 for the race.
Thank goodness for those fleece gloves. My cheap gloves were soaked from stuffing them in my bra and I was cold! Ran backwards through the course cheering occasionally and trying to spot my sister. Thankfully she spotted me a bit after the 4 mile mark and I hopped back in with her to run her in. She did great, surprising herself with a new PR despite less than her best training. And our cousin came in not far behind. I spotted my parents and we cheered her in before heading down to the awards. 2nd place garnered me a cool clay turkey with a medal around his neck. A for originality.
Results show someone else taking 2nd. So it's possible I got chipped. We'll see in a few days. Either way glad to have been top 3 despite not running quite the time I was hoping for. Need to decide if this is the race I want to end the year on or if I will go back to the Reindeer Run and try to squeak out a 5k PR...
Thank You
I cannot believe tomorrow is Thanksgiving. This year has literally flown by. I obviously have a lot to be grateful for on the running front this year, improving pretty much every area of my running regime. But who are we kidding, none of that would have been possible without the amazing support system that has been built up around me.
This starts with a loving and supportive family. I have the best parents in the world, a very lovable and understanding husband, and some seriously fantastic siblings. The extended family of cousins and in laws is also top notch. They may not all understand my goals or what I am doing but they all rally behind them and are the first to cheer me on towards them.
Somewhere between college and now I have accumulated this huge network of friends who like me are endurance junkies. This includes all my wonderful training partners, my coach, my club, and my team. In addition I am honored to still be close friends with many from Team in Training, our local triathlon club, and the local ultra scene even though I haven't been able to do those things lately. I have met some phenomenal athletes along the way who help drive me to do my best and who inspire me to dream even bigger.
I am lucky to work in a small satellite office, where unfortunately I am the only runner. But I am so grateful for the flexibility and support my coworkers have shown me over the years. I appreciate the ability to get out on lunch runs and the post race enthusiasm we share even though they most likely think I am nuts.
On top of that, as if it isn't enough, I have somehow found myself the recipient of a whole lot of virtual support. Who would have ever dreamed I'd have friends rooting me on from across the world who I have never met in person, but feel like I have known forever. For all of this virtual love, support, knowledge, and constructive criticism, I am also thankful. It has definitely helped bolster me along my path.
So this year I want to send my thanks out to all of those in my life who have made everything I do possible. I am very blessed and it continues to amaze me every day. Thank you!
This starts with a loving and supportive family. I have the best parents in the world, a very lovable and understanding husband, and some seriously fantastic siblings. The extended family of cousins and in laws is also top notch. They may not all understand my goals or what I am doing but they all rally behind them and are the first to cheer me on towards them.
Somewhere between college and now I have accumulated this huge network of friends who like me are endurance junkies. This includes all my wonderful training partners, my coach, my club, and my team. In addition I am honored to still be close friends with many from Team in Training, our local triathlon club, and the local ultra scene even though I haven't been able to do those things lately. I have met some phenomenal athletes along the way who help drive me to do my best and who inspire me to dream even bigger.
I am lucky to work in a small satellite office, where unfortunately I am the only runner. But I am so grateful for the flexibility and support my coworkers have shown me over the years. I appreciate the ability to get out on lunch runs and the post race enthusiasm we share even though they most likely think I am nuts.
On top of that, as if it isn't enough, I have somehow found myself the recipient of a whole lot of virtual support. Who would have ever dreamed I'd have friends rooting me on from across the world who I have never met in person, but feel like I have known forever. For all of this virtual love, support, knowledge, and constructive criticism, I am also thankful. It has definitely helped bolster me along my path.
So this year I want to send my thanks out to all of those in my life who have made everything I do possible. I am very blessed and it continues to amaze me every day. Thank you!
Weekly Rundown - Interim Turkey Trot Phase Week 2
Goal for the week:
Total Mileage 50 - 55.
Monday: Easy
Tuesday: Track
Thursday: Tempo 4 miles @ 6:35. 1 mile @ 6:20
Wednesday & Friday upper 7's lower 8's.
Weekend:
Miles @ 7:20
Long run 12 miles @ 7:00
How it played out:
55 miles
M-Rest
T-5.5 at 6:44
W-8 at 7:41
Th- AM 8 with tempo, Lunch 8 at 8:04
F-5 at 7:54
Sat-8 with track
Sun-12 at 6:56
Tuesday night was pouring like crazy which means everyone in Cleveland forgot how to drive and it took me over an hour to get to the track, by the time I got there we would have 30 more minutes with the lights on so we opted to bypass on our planned track workout and just get some miles in. I was more than a little aggravated (had planned on getting in a quality workout and 9 miles) and this turned into a hodge podge workout. 2 mile warm up around 7 minute pace, a mile of striding the straights and jogging the curves around 6:40 followed up by a 2 mile "progression run" ending with the last mile sub 6 followed by a short cool down when the lights went off. Not ideal, but at least it was a semi fast workout and no harm done in the process.
Thursdays tempo went well. My Garmin has appeared to be very generous with me this week, not sure if it is time to reset the thing or if I am just feeling better at all my paces because of the cooler weather and better fitness. We ran a little fast on the way out with the winds at our back and managed to keep the pace down despite the wind in our faces on the way back, the effort was increased, but honestly it all felt very controlled.
Ave pace 6:24
We decided to make up the track workout on Saturday. It didn't seem like it would be too bad. Plenty of rest and the paces weren't crazy.
Plan was 5 x 1000.
2 @ 3:40 2 min rest (10k pace)
2 @ 3:32 2:20 rest (5k pace)
1 @ 3:20 2:30 rest (3k pace)
The first 4 felt pretty controlled but I could tell the 5th would be a stretch. We ran a little fast on the first 4 alternating taking the inside lane. Last one NC got into a slightly faster gear from the get go and I couldn't quite catch up in the home stretch and neither of us made the 3:20, but it was one of the fastest 1000s either of us has done in a workout the past two years. (I think we did a 3:21 at the end of a workout in June, but given it is November and speed is not the focus right now I was happy with the effort)
Sunday the legs didn't feel too bad, just felt a bit fatigued, but we managed the 12 under 7 pace without issue.
Really felt pretty good all week, hopefully that means a good Turkey Trot ahead!
Total Mileage 50 - 55.
Monday: Easy
Tuesday: Track
Thursday: Tempo 4 miles @ 6:35. 1 mile @ 6:20
Wednesday & Friday upper 7's lower 8's.
Weekend:
Miles @ 7:20
Long run 12 miles @ 7:00
How it played out:
55 miles
M-Rest
T-5.5 at 6:44
W-8 at 7:41
Th- AM 8 with tempo, Lunch 8 at 8:04
F-5 at 7:54
Sat-8 with track
Sun-12 at 6:56
Tuesday night was pouring like crazy which means everyone in Cleveland forgot how to drive and it took me over an hour to get to the track, by the time I got there we would have 30 more minutes with the lights on so we opted to bypass on our planned track workout and just get some miles in. I was more than a little aggravated (had planned on getting in a quality workout and 9 miles) and this turned into a hodge podge workout. 2 mile warm up around 7 minute pace, a mile of striding the straights and jogging the curves around 6:40 followed up by a 2 mile "progression run" ending with the last mile sub 6 followed by a short cool down when the lights went off. Not ideal, but at least it was a semi fast workout and no harm done in the process.
Thursdays tempo went well. My Garmin has appeared to be very generous with me this week, not sure if it is time to reset the thing or if I am just feeling better at all my paces because of the cooler weather and better fitness. We ran a little fast on the way out with the winds at our back and managed to keep the pace down despite the wind in our faces on the way back, the effort was increased, but honestly it all felt very controlled.
| 06:29.4 |
| 06:24.9 |
| 06:23.7 |
| 06:26.7 |
| 06:14.3 |
Ave pace 6:24
We decided to make up the track workout on Saturday. It didn't seem like it would be too bad. Plenty of rest and the paces weren't crazy.
Plan was 5 x 1000.
2 @ 3:40 2 min rest (10k pace)
2 @ 3:32 2:20 rest (5k pace)
1 @ 3:20 2:30 rest (3k pace)
The first 4 felt pretty controlled but I could tell the 5th would be a stretch. We ran a little fast on the first 4 alternating taking the inside lane. Last one NC got into a slightly faster gear from the get go and I couldn't quite catch up in the home stretch and neither of us made the 3:20, but it was one of the fastest 1000s either of us has done in a workout the past two years. (I think we did a 3:21 at the end of a workout in June, but given it is November and speed is not the focus right now I was happy with the effort)
| 03:36.9 |
| 03:38.3 |
| 03:30.9 |
| 03:29.2 |
| 03:22.9 |
Sunday the legs didn't feel too bad, just felt a bit fatigued, but we managed the 12 under 7 pace without issue.
Really felt pretty good all week, hopefully that means a good Turkey Trot ahead!
Weekly Rundown - Interim Turkey Trot Phase Week 1
Still recovering from Columbus but since my training partner and I are both running Turkey Trots we are still keeping a few speed workouts until that is over. Then base training for Boston will commence.
First track workout back was AWFUL. I felt horrible despite a slow pace and extra rest. Had to bail on the 4th repeat, but thankfully the extra rest allowed me to salvage the last repeat. My piriformis was seriously tweaked after that workout but seems to be fine after some serious stretching. My sinuses have been a mess since last Monday. Hoping they will pipe down soon!
Weekly goal:
Total Mileage 50.
Tuesday: Track
Sunday: Long run 12 miles @ 7:00 - 7:10
How it played out: 52 miles
Mon-Rest
Tues-8 with track
Wed- 8 at 7:44
Thur- 8 with tempo
Fri- 8 at 8:04
Sat- 12 at 7:07 (10 miles easy jog/hiking trails at Bill BadAss 50k later)
Sun- 8 at 7:10
Track Tuesday November 9th: Goal 5*1200 at 4:21 with 2 minute rests
4:20.80 (2:01.90)
4:21.16 (2:03.34)
4:21.82 (2:02.80)
3:00.00 (3:25.70) (Only did 800)
4:19.35
Thursday Tempo:
We started running these in the morning and so far so good. Pace felt comfortable so we ramped it up a bit the last few miles.
The weekend runs got flip flopped since we had parties to attend Saturday night. Saturdays run felt pretty sluggish, not sure if it was because we ran on the towpath or the late start or my sinuses, but it was not a comfortable run. Sunday was the complete opposite, legs felt fantastic and was just trying to run easy.
First track workout back was AWFUL. I felt horrible despite a slow pace and extra rest. Had to bail on the 4th repeat, but thankfully the extra rest allowed me to salvage the last repeat. My piriformis was seriously tweaked after that workout but seems to be fine after some serious stretching. My sinuses have been a mess since last Monday. Hoping they will pipe down soon!
Weekly goal:
Total Mileage 50.
Tuesday: Track
Thursday: Tempo 5 miles @ 6:40.
Wednesday & Friday upper 7's/lower 8's.
Saturday: miles @ 7:20.Wednesday & Friday upper 7's/lower 8's.
Sunday: Long run 12 miles @ 7:00 - 7:10
How it played out: 52 miles
Mon-Rest
Tues-8 with track
Wed- 8 at 7:44
Thur- 8 with tempo
Fri- 8 at 8:04
Sat- 12 at 7:07 (10 miles easy jog/hiking trails at Bill BadAss 50k later)
Sun- 8 at 7:10
Track Tuesday November 9th: Goal 5*1200 at 4:21 with 2 minute rests
4:20.80 (2:01.90)
4:21.16 (2:03.34)
4:21.82 (2:02.80)
3:00.00 (3:25.70) (Only did 800)
4:19.35
Thursday Tempo:
We started running these in the morning and so far so good. Pace felt comfortable so we ramped it up a bit the last few miles.
| 06:37.9 |
| 06:36.7 |
| 06:35.9 |
| 06:31.0 |
| 06:24.6 |
| Ave 06:33.2 |
Weekly Rundown
Slowly working my way back into the start of winter base training. But first I have the Detroit Turkey Trot so we are keeping up some light speed work until then.
Coaches instructions for Nov 1-7:
This week 40 - 45 miles.
Tuesday: Track.
Long run 12 miles @ low to mid 7's.
Normal easy days and the other days at mid to upper 7's.
How it played out:
46 miles
Monday- Rest (jog/walk with David)
Tuesday-7 miles with track
Wednesday-7.25 miles 7:42 pace
Thursday-9.4 miles with 5 at 6:56 (helping pace friends for their tempo)
Friday-Rest
Saturday- 10 trails easy
Sunday- 12.5 at 7:32 pace (couldn't pass up the opportunity to do a new route and check out some rock formations so we were a bit slow the first half and hammered the last half a bit)
Track: goal 8*400 with 90 second rests under 90 for the quarters, just loosening up the legs basically. split (rest)
86.87 (94.98)
85.34 (91.98)
86.40 (93.72)
86.58 (97.13)
83.89 (1:41.08)
84.45 (92.15)
85.00 (93.42)
84.03
On a positive note for the year I have already run more miles this year than I did all of last year!
Still feeling a bit sluggish. I'll be happy when we get the mileage back up, I don't respond well to a less structured training plan for some reason.
Coaches instructions for Nov 1-7:
This week 40 - 45 miles.
Tuesday: Track.
Long run 12 miles @ low to mid 7's.
Normal easy days and the other days at mid to upper 7's.
How it played out:
46 miles
Monday- Rest (jog/walk with David)
Tuesday-7 miles with track
Wednesday-7.25 miles 7:42 pace
Thursday-9.4 miles with 5 at 6:56 (helping pace friends for their tempo)
Friday-Rest
Saturday- 10 trails easy
Sunday- 12.5 at 7:32 pace (couldn't pass up the opportunity to do a new route and check out some rock formations so we were a bit slow the first half and hammered the last half a bit)
Track: goal 8*400 with 90 second rests under 90 for the quarters, just loosening up the legs basically. split (rest)
86.87 (94.98)
85.34 (91.98)
86.40 (93.72)
86.58 (97.13)
83.89 (1:41.08)
84.45 (92.15)
85.00 (93.42)
84.03
On a positive note for the year I have already run more miles this year than I did all of last year!
Still feeling a bit sluggish. I'll be happy when we get the mileage back up, I don't respond well to a less structured training plan for some reason.
Training Catch Up
Yep I am still running, albeit with the focus on recovery and not workouts right now.
Race Week: 58 miles
Monday-Rest
Tuesday-7 miles with track (2 miles at 6:20 pace and 4*200 at 38)
Wednesday-7.2 at 8:09
Thursday-7 at 7:08
Friday-4.6 at 8:19
Saturday-4 at 8:17 with 4 strides
Sunday-1.7 warm up with strides, race
Post race week 1: 24 miles
Monday- Rest
Tuesday-9.5 at 8:04
Wed- Rest
Thur-Rest
Friday-Rest
Saturday-4.4 at 9:00 pace
Sunday-2.2 warm up with strides at 8:12, 10k in 38:10, cool down 1.3 at 9:36
Post race week 2: 27 miles
Mon-Rest
Tue- Rest
Wed-3.5 costume "run" like 10 minute pace
Thur-6.7 trails at 8:19 pace
Fri- 1.5 at like 9:50 (3 miles walk/jogging with david)
Sat-7.5 trails at 8:12
Sun- 8 at 8:22
I started doing 2*10 pushups at least 3 times a week. Add to that (2 or 3 times a week) 20-30 bicycle crunches, 10 side leg lifts on each side, 10 clam leg lifts each side, 10 leg lifts each side, 10 supermans each side, 10 bridges on foam roller, 10 side leg lifts standing each side, 10 knee lifts standing each side, 10 bicep curls each side, 10 shoulder lifts each side, 20 shoulder circles forward and 20 back, then 10 big circles forward and 10 back
I'll probably try to add some lunges and squats to that routine, or do those on an alternate day.
Race Week: 58 miles
Monday-Rest
Tuesday-7 miles with track (2 miles at 6:20 pace and 4*200 at 38)
Wednesday-7.2 at 8:09
Thursday-7 at 7:08
Friday-4.6 at 8:19
Saturday-4 at 8:17 with 4 strides
Sunday-1.7 warm up with strides, race
Post race week 1: 24 miles
Monday- Rest
Tuesday-9.5 at 8:04
Wed- Rest
Thur-Rest
Friday-Rest
Saturday-4.4 at 9:00 pace
Sunday-2.2 warm up with strides at 8:12, 10k in 38:10, cool down 1.3 at 9:36
Post race week 2: 27 miles
Mon-Rest
Tue- Rest
Wed-3.5 costume "run" like 10 minute pace
Thur-6.7 trails at 8:19 pace
Fri- 1.5 at like 9:50 (3 miles walk/jogging with david)
Sat-7.5 trails at 8:12
Sun- 8 at 8:22
I started doing 2*10 pushups at least 3 times a week. Add to that (2 or 3 times a week) 20-30 bicycle crunches, 10 side leg lifts on each side, 10 clam leg lifts each side, 10 leg lifts each side, 10 supermans each side, 10 bridges on foam roller, 10 side leg lifts standing each side, 10 knee lifts standing each side, 10 bicep curls each side, 10 shoulder lifts each side, 20 shoulder circles forward and 20 back, then 10 big circles forward and 10 back
I'll probably try to add some lunges and squats to that routine, or do those on an alternate day.
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