2 weeks to Boston!

Weekly Rundown is in effect 65 miles for the week

Monday-6 miles 8:18 pace trails

Tuesday-9.5 miles with track 7:30 pace

Wednesday- Lunch 8 miles ~8 minute pace, PM 5.5 miles easy 9 minute pace

Thursday- 9 miles with tempo 7:08 pace

Friday-5 miles easy 8:44 pace

Saturday-8 miles 7:35 pace

Sunday-14 miles 6:43 pace

Key Workouts

Tuesday Track:

We had to head to the middle school as there was a Lacrosse game. The track there isn't great, surface isn't as soft and is lumpy in places, but it is still a 400 meter circle, so better than nothing!

mile warm up 7:35, 2 sets of (2*400, 800,1600) goal: 400s in 1:26, 800s 2:54, miles 5:52

1:27.35 (1:26.59)
1:23.54 (2:07.27)
2:53.35 (2:47.38)
5:51.12 (4:06.88)
1:25.92 (1:20.15)
1:25.18 (2:02.65)
2:53.83 (3:05.77)
5:49.65

Thursday Tempo:

Goal 6 miles at 6:26. Hot night (80 at start), garmin was acting crazy, was just whipped around mile 4 and just mentally bailed at 5 miles. Then decided to suck it up and finish the last mile after a bout of rest. Running with NC and between the two garmins the run was somewhere between 6:27 and 6:42 pace. Not the best run, but still a good workout.

Sunday Long Run:

14 miles targeting <=6:49 pace. Did this one at home, so not quite as hilly of a course but it was a windy day, so not a totally easy run. Averaged 6:43 pace, didn't feel exactly perky, but effort was doable and I am confident come race day weather permitting it will feel good. My dad rode his bike with me for this one so I didn't have to actually stop for water and was able to practice taking gel and water on the run which was a nice change.

Taper

For many a marathoner the bane of their existence. I know personally the things that drive me to train for a marathon make taper time a rough time, especially now as my training has really gotten to a level worthy of racing the marathon. I tend to thrive on progress, I like seeing the mileage go up week after week, and the pace getting quicker. I live my weekly life not day to day, but rather hard workout to hard workout. The weeks seem to have flown by, but day to day seems to drag, it feels like last weeks tempo run was weeks ago, but tomorrow it will feel like it should already be time for a long run. So during taper when mileage is backing off and the goal is really to maintain and recover it is hard to control the OCD side of my marathoner brain.

I have successfully pushed and molded my body for this marathon and now I must spend 3 weeks trusting that the work has been done and that I will magically line up the right amount of rest and quality training over taper to show up race day primed for my best effort. I'm putting my faith in my coach and trusting that things will work out.

This taper varies from any other I have had before because this time around there is no doubt in my mind that I have done everything right to train for this marathon. Now I just have to trust that I won't screw it up during taper :) I physically feel fitter and faster than I ever have before and not only that I feel like this training block really primed me specifically for the marathon. I cannot express how fantastic my legs have felt the past 5-6 weeks. I am not used to this fresh zippy feeling while working so hard and it definitely has me excited for Boston.

I am very much looking forward to the next two weeks flying by and getting on the plane to Boston!

3 Weeks to Boston

Another fantastic training week in the bank. Not quite as zippy as last week, but coach instructed me to cool it a bit, no need to be breaking speed records on the long run every week. Much to say about how I feel (Great!) and preparing for taper and race day, but I need to go watch the Cavs play so that will have to wait. Until then here's a quick stats report!

March 22nd-28th-80 miles

Monday-8 miles 8 minute pace
Tuesday-10.5 miles with track workout
Wednesday-AM 4.4 miles 7:27 pace, Lunch 8 miles 8 minute pace
Thursday- 9 miles 7:00 pace including 5 mile tempo
Friday-Lunch Run 8.4 miles 8:00 pace, PM Recovery Run 4 miles 9 minute pace
Saturday- 8 miles at 7:24 pace
Sunday- 20 miles at 7:05 pace

Key Workouts:

Tuesday Track

4*100 strides, 4*1200 with 3 min rest, 1600 stride straights, jog curves, 4:23,4:21,4:20,4:17,6:37

Thursday Tempo

Coach instructed me to do whatever I could hold even but try and get it between 5 mile race pace effort and my normal tempo since we don't have any more races before Boston. He wanted me to feel good about it and know that I could go even faster in a race. Got myself a little PR on the tempo and felt nice and controlled so I was really happy with this workout (even though it was in the snow!)

6:16.70
6:14.48
6:19.71
6:17.57
6:13.45

Sunday Long Run

Coach said to cool it on the 6:50s and keep it closer to 7:10 today. Between 7 and 7:10 was fine as long as it was easy and conversational. Legs felt great and although stomach was a little iffy (Mexican Fiesta party last night) the run went great. My training friend NC joined in for the fun and it was her first 20, it was nice to help her get in her first 20 while getting my last long workout accomplished before Boston. The weather gods once again smiled down upon my long run this week and the rain held off until we finished. Next week it is looking to warm up around here, so that should be interesting for my marathon paced effort!

On a side note after 5 straight days of ice baths the hamstring and psoas feel great! (knock on wood) So mission get healthy is accomplished and mission stay healthy has begun!

4 weeks to Boston...

and feeling fine :) Training is still going swimmingly and yesterday I hit my target race weight so now it is all about healing a few little twinges and maintaining weight and fitness for the next 1-2 weeks of hard training and then staying fresh mentally and physically through taper.

Bought my race shoes this morning and they feel fast, getting super stoked!

March 15th-21st 77 miles. Goal for the week was to get in track, tempo, long run sub 7 pace, two easy days, one high 7 day, and one low 7 day totalling 70-75 miles.

Monday- 8.25 miles easy 8:20 pace
Tuesday-10 miles with track workout
Wednesday-AM 5 miles 7:48 pace, Lunch 8 miles 7:58 pace
Thursday- 9 miles with 6 mile tempo 7:00 pace
Friday- AM 4.5 miles easy 8:36 pace, Lunch 8 miles with 6*25 second hill sprints at end 8:00 pace
Saturday- 8 miles 7:14 pace
Sunday- 16 miles 6:46 pace

Key workouts:

Tuesday track mile warm up 7:40-7:50 target, 4*100 strides, 4*800 with 2:30 rest, 2*400 with 90 second rest, 2*200 jog/200 stride, 5 minutes rest, 1600 aiming for even pace effort whatever you can hold even

First night back out on the track, and man did it feel good! I was a little conservative with the paces because I hadn't been running that fast on the roads, but the effort just felt really good/steady and I had one of my fastest track workouts, and definitely my best closing mile on a track workout ever.

2:58.78
2:58.54
2:56.28
2:54.55
1:22.63
1:21.55
39.80
38.94
5:52.19

Thursday Tempo: Targeting 6 miles at 6:30 or faster. Solo on Marginal miles 0-2.5 with wind, 2.5 to 5 into wind, last mile with the wind

6:21.28
6:23.41
6:26.77
6:26.29
6:27.71
6:18.29

Sunday Long Run: Targeting 16 miles at 7 or faster.

Given we were up late last night, ate party food all day, and stayed at our friends I was not expecting much from this run, surprise surprise I really felt great and easily was running 6:45s for most of the run and was still able to run the last few miles the fastest by myself after my company shot off to get to church.

Only glitch is yesterday climbing hills in n.chagrin my left psoas started to act up, and I could feel it again today. I would have liked to have done an ice bath yesterday but just didn't have time, so today I will get in the ice bath and do some self massage on that and my left hamstring which acted up the last 3 miles today, I think from dodging traffic with a little jump (I know idiot!), so hopefully nothing severe, and just one of those little niggles I can fix with ice and massage.

Stoked

You know there is something wrong with you when you are so pumped to get out on the track and thrash your legs. First track workout of the year tonight!

Weekly Rundown 5 weeks to Boston

Just another fantastic week, I really have no clue how I am pulling it off. Weight loss has tapered and I am sitting within my target 4 lb range and happy with that. If I can get it to the bottom of my goal that would be great but with how good I am feeling I am not going to worry about that. Just focusing on maintaining this light feeling and high energy level I have going. Had a massage Friday and the therapist said my legs felt way better than normal, crazy considering I have just been piling it on the past few weeks. Only trouble areas were my shoulders (as usual) and my lower back and hips. Working on keeping them stretched and happy the next few weeks leading into Boston!

March 8th-14th-81 miles

Monday- 8.5 miles easy with 4*100 strides 8:51 pace
Tuesday- 10.72 miles with fartlek workout 6:55 pace
Wednesday- AM 5.16 easy miles 8:35, Lunch 8.43 miles 7:50 pace
Thursday- 9.42 miles 6:58 pace with 6 mile tempo
Friday- AM 5 miles easy 8:42 pace, Lunch 7.4 miles easy 8:35 pace
Saturday- ~3.75 miles sporadic pace cheering and running around at St Malachi
Sunday- 22 miles 6:53 pace and half mile cool down 8:10 pace

Key Workouts Summary:

Tuesday Fartlek- Goal 2 miles 6:30 pace, 4*400 1:30-1:32 with 2 minute rest, 1600 6:15 or faster, 4*400 with 2 min rests at 1:30-1:32, 2 miles 6:30. Legs just felt stellar and only the last 2 miles were a struggle.

0.45 mile warm up 8:16 pace
6:31.91
6:19.57
2 min rest 7:48 pace
1:31.26
2 min rest 7:42 pace
1:26.42
2 min rest 7:39 pace
1:28.08
2 min rest 7:48 pace
1:28.99
2 min rest 8:04 pace
6:08.48
2 min rest 8:32 pace
1:28.53
2 min rest 7:58 pace
1:28.78
2 min rest 7:51 pace
1:26.25
2 min rest 8:06 pace
1:28.73
2 min rest 8:04 pace
6:29.10
6:28.89
.76 mile cool down 8:43 pace

Thursday Tempo- Goal 6 miles at 6:30 or faster. Ran this with NC, upper body felt relaxed and the pace was doable, mental focus was a little off, and it felt like time had just stopped, not the best "feeling" workout but obviously hitting the target paces so I am happy with it.

6:25.76
6:21.36
6:25.05
6:23.12
6:28.68
6:25.35

Sunday Long Run-

Hands down best long run so far. Took it out easy aiming for 7:10 or faster for 22 miles today and felt comfortable at 6:50 for most miles including much of the uphill work. Last 4 miles were the fastest of the day. Hoping this is a good sign leading into Boston!

All the little things

So on top of all the hard running I am getting in I have added a lot of significant small changes to my days. Since everything is going swimmingly I have no idea if they are all helping to contribute to feeling stellar each day and running better than ever before, but I am just going to have to keep on doing them all because I definitely want to keep the ball rolling! Perhaps these little extras are what it takes to really make a giant leap in training.

1) Hip exercises. I have always had a "wonky" left hip. I am sure this has caused some of my minor injuries in the past from different small compensations made during running. I am guessing that leg is slightly shorter or something. When I do leg lifts or scissors etc that hip is always a question mark for this popping uncomfortable noise. On top of that after long runs, especially marathons and 50ks my hips tend to lock up if I try to lift my knee to 90 degrees. So every night I am trying to get in a minimum of 10 lying down side leg lifts for each leg, 10 bridges, 10 Superman's on each leg, 10 standing side leg lifts, 10 "knee drives" not sure what these are called but I exaggerate running motion in place by lifting my leg with a 90 degree angle at the knee along with the opposite arm.

2) Light Strength Training. I don't want to bulk up but I have been doing 10 push ups, 20-30 bicycle crunches, assorted tricep and bicep lifts with 5 lb weights, and planks and side planks most evenings.

3) Stretching. Along with the hip exercises and light strength training each evening I have been getting in a minimum of down dog, cat/cow, and pigeon yoga poses on top of touching my toes and stretching my side and hips

4) Ice baths. Minimum of once a week for 20 minutes, up to 3-4 times a week for 10-20 minutes. (Also get in epsom salt baths when I feel achy)

5) Massage. Once a month full body massage.

6) Compression Socks. I have been wearing these things like they are a part of my body. I have them on pretty much whenever I am not running.

7) Breakfast before leaving for work. Before I used to sometimes wait and have something when I got in, but I have been making an effort to wake up early enough to get in a bowl of cereal, oj, and a banana each morning.

8) More Sleep. I already get more than most folks, but I was still struggling to drag my butt out of bed in the morning so I have been going to bed an hour earlier with the target of getting in 9 hours each night. And surprise surprise, I am doing a much better job of waking up ready to start the day.

9) Eating Better. Obviously I am targeting a bit of weight loss right now, but I have been watching to make sure I get in the right amount of carbs, fat, and protein and I think this has really helped with consistent energy levels. I plan to keep tracking what I eat and keep hitting the right target ratio of nutrients once I hit race weight to hopefully ensure I keep up this energy high I have been on the past few weeks.

10) Getting stuff done. This isn't directly running related, but in the past I tend to put things off when I get home at the end of a long work day and everything piles up. I am now getting the dishes done and laundry started first thing when I get home, and I think this has lowered my overall stress level which can only help me to feel better all day, especially when running.

Weekly Rundown and Weight Loss Progress

Another stellar week of training definitely has me in high spirits. My legs feel pretty fresh. I have a bit of soreness in the left side of my lower back near the pelvic bone, but it didn’t affect my running today at all. I am figuring just residual soreness from the Youngstown Hills. But I am definitely keeping up the religious stretching and pilates type efforts to make sure everything stays happy and mixing in ice baths and Epsom salt baths as needed, oh and a much deserved massage is scheduled for Friday!

I’m officially half a pound away from my pre college weight. But man is my body composition quite different than it was 11 years ago! I’ve lost my boobs and my upper body definitely looks a lot leaner than I am used too (unless we go way back to pre puberty!). I’m a big believer that if you feel good about yourself you run better. I can’t lie I don’t find this really lean look attractive at all (and I don’t like the toll it is going to take on my pocket book, new jeans, new bras, resized rings, it adds up!), but it is what I need to do to move my running to the next level. And I can’t lie my energy levels have been awesome and I feel so light on all my runs. I have a feeling it is even helping with my poor posture.

I looked up some elite marathoner stats to make sure I wasn’t getting scary skinny and Deena Kastor who is obviously a fantastic marathoner is my height and weighs 6.5 pounds less than I do. Now that I am almost at target weight my goal is to stay there while reducing body fat a bit more and strengthening my core muscles and triceps. I don’t want to get bulky but I definitely think there is room for a bit more strength in this body!

I am not a proponent of being an unhealthy weight at all and it saddens me to see so many anorexic runners out there. So I want to make it clear that I am not going to go under a weight that falls in the BMI healthy range for my weight, even if science has shown most successful marathoners are 10 to 15% below the average healthy weight for their height. I am targeting 8-10% below the average healthy weight for my height which is pretty reasonable considering I have an extremely small frame (we’re talking tiny ass wrists folks) and am probably meant to be a bit under average weight normally.

So with that note, my training last week has me super stoked! I am definitely sitting right on that cusp of sub 3 fitness. Here’s hoping 3-4 more weeks of good training will have me ready for taper and marathon racing so I can meet the sub 3 goal!

I was supposed to target 65 miles but went a little high. Also supposed to be getting in 2 8:30 or slower days and 2 low to mid 7 days which I have not been good at doing. I am struggling with where to put the second low 7 day in my week (on top of Saturday) usually and the group I like to run with at lunch is more of a 8-8:20 group so not quite as slow as I should be going on my recovery days. Squeezing the extra 7 minute day around a Sunday long run, Tuesday interval, and Thursday tempo has been a struggle. But I am thinking that will change because to be honest 7:30s are starting to feel like a joke most days.

Monday March 1st through March 7th- 70 miles

Monday-8.09 miles 7:58 pace with 6*25 second hill strides
Tuesday-10.68 miles 7:18 pace with intervals
Wednesday- AM run 4.75 miles 7:18 pace
Lunch Run 7.75 miles 8:12 pace
Thursday-9.34 miles 6:59 pace with tempo
Friday-6 miles easy 8:40 pace
Saturday-6 miles easy 8:10 pace with 4*100 strides
Sunday- 2.5 mile warm up 8:19 pace, 13.1 mile race 6:44 pace, 2 mile cool down 9:30 pace

Tuesday Intervals- Aiming for 2 miles at 6:30 followed by 2*1 mile repeats at 6:10 or better with 3 minute rests, then 2 miles at 6:25 pace, followed by 6*200/200 jog

6:29.95, 6:32.32, 6:08.46, 6:07.71, 6:26.20, 6:24.17, 41.56, 42.09, 43.41, 44.01, 42.46, 42.79

Thursday Tempo- Aiming for 5 miles at 6:30 or better. Did this with NC after work and it was just a great workout.

6:23.75, 6:22.99, 6:23.59, 6:22.09, 6:21.55

Sunday Race- Goal sub 1:25 or close to best tempo pace, came up a bit short but given the hard weeks work and the effort given I was more than pleased. 1:28:17, 6:44 pace, 4th female. It’s just too bad the previous two weeks workouts probably won’t show up in my race fitness until this week :)

Mill Creek Classic 2010 Race Report

Went into this race with high expectations and no excuses since weather was absolutely perfect. mid 30s and sunshine, only a bit of snow during a couple miles. I ran in shorts, singlet, arm warmers, and throw away gloves and only got chilly for a few miles, had to strip the head band almost immediately.

Goal for the race was to run hard up the hills and try for 6:29 pace. Everyone I talked to before this race said that was aggressive, but I didn't care that was the time I wanted so I was going to go for it. Figured I would try to run that pace for 10 miles and if I blew up, oh well. This race is mostly a key workout for Boston, but it is always nice to hit certain times to get that for sure 100% indicator that you are where you want to be. On top of the time goals I decided as long as the top women were running a pace reasonably close to my goal pace I would try to stick to them like glue.

Per the norm we carpooled out to Youngstown for this. I had cereal, a banana, and oj 3 hours before the race, coffee and a small bit of brown rice 2 hours before on the way. It's always nice to be able to relax on the way and this year NC tagged along so it really felt like we were back in college, loaded up for a meet.

Got to the race with about an hour to spare and hit the restrooms then picked up bibs. Got in about a 2 mile warm up with NC easy, wasn't feeling too perky, but hamstrings weren't barking which was a good sign the previous days ice baths had paid off. Changed shoes and got in a few striders up the finishing hill. Had a photographer shooting photos of me, so I must have looked speedy. EM told him I would be first but I assured him I would be happy to be top 4 given who was at the race. I should have seen what paper he wrote for because it turns out there weren't any finishing photos of me, so I would have liked to get one of these photos of me looking fresh!

Said hellos to a few new racing friends and lined up at the start. Before we knew it we were off and I eased into pace alongside NC and SAS (another VR runner). Pace felt comfortable and we were even a bit chatty but in retrospect I probably should have done my own thing and eased into the race a bit slower. First downhill mile flew by in 6:09 and the second including quite a bit of uphill was 6:34. Mile 3 we hit some more downhill and I was still near NC and SAS for another 6:09. Terrain flattens out here for about a half mile and NC was still pushing 6:15s or faster so I decided to ease back a hair.

The first monster hill comes during mile 3 to 4 and I focused on not letting SAS pull away from me and really working the hill. From here on out I really didn't pay too much attention to my splits. I focused on trying to eat up the ground and feel smooth. This mile was surprisingly sub 7 in 6:52. The next set of miles you twist and turn back and forth through a series of false flats. I was never right with anyone but I kept SAS in my sights and just tried to focus on form. I had miles where I felt stellar and like I was really cruising and then miles were I felt like the effort was way too high. Ironically the next four miles were all pretty steady pace wise in 6:44, 6:38, 6:38, 6:38.

I was struggling to keep my effort up as we ran around the bottom of the park near the river, I just couldn't get that perky feeling back when I got caught by a guy moving up in the pack. He asked my name and asked if I wanted to catch up to SAS, I responded that I sure did, and he pulled me for the next half mile or so and got me out of my slow groove (6:54), alas then we hit the second monster hill and I was just not up to the task of chugging along at his pace. I was super grateful for the boost he gave me though and once I crested the hill I dug in and upped the effort (6:57).

The next few miles I would work on really trying to eat up ground, and caught a few guys, but every time I got the pace back where I wanted it I would hit an uphill and give everything back plus more (6:50). Around my 11 SF caught me (on a training run! girl is sick fast!) and gave me some encouragement as we careened down Bear hill. I would have liked to have used her to get going, but the legs just wouldn't pick it up. My stride felt smooth, but I just had no juice (6:48). Even with the boost of seeing my friends coming the other way and cheering I couldn't get back into a groove pace wise.

Then the nail was put in the coffin the last mile with a short series of rollers that just killed me. (7:19) I caught a few runners here who were in a bad place but just couldn't make up any ground on SAS. Last finishing hill SG was cheering for me to go, and I told myself to dig in and move but still only came up with 7 minute pace to close out at 1:28:17 and 4th female overall.

Lungs were burning at the finish and I was tired, but my legs actually felt pretty good. We headed out for an easy cool down and had fun cheering on friends and chatting marathon prospects with NC.

I was super pleased with the effort I put forth on the course, I don't think I could have worked any harder. My heart rate was insanely high and I never let up even though I was not in direct contact with any other runners for much of the race. Seeing as NC and SAS both have half PRs 3-4 minutes faster than me and neither ran the goal time I had set for myself, I was probably dreaming a little bit on the goal time :) I know I probably could have run a bit faster and had more in the tank at the end if I had gone out at 6:30 like I intended instead of 6:09 but I was proud of my effort and super stoked about how good I felt post race. Base training is paying off!

There was one mile where my mind started to drift and I had to remind myself to focus on myself and not other outside issues. I'll have to work on focus before Boston. I want to be able to coast for the first 13 but the second half of the race I definitely don't want my mind (and the pace!) drifting.

Super stoked for my training buddy NC winning her third half marathon and I think she has been convinced to get on the marathon training board, which would be ideal so I will have someone to work with towards some of my more aggressive marathon goals.

SERC runners as usual kicked butt and took names. Especially proud of FD coming back so quickly from PE. The man is a machine. Always an honor to roll to a race with this crowd! And the Vertical Runner gals didn't do too shabby coming in 3rd and 4th. Next time NC better watch out (she runs for Second Sole) because VR is hungry for a win! ;)

Breakdown to Breakthrough

Well it's been two weeks since my less than stellar 5k and what a difference 2 weeks can make! Last night headed out and got in a 5 mile tempo run at 6:23 pace, yep just 3 seconds slower per mile than the pace I averaged for the 5k. I think that is a pretty good testament to the fact that I just didn't race to my abilities, not a note on my current fitness.

So what's changed in the past two weeks? Actually a TON, and I think all for the better.

1) I got my head on straight with my attitude towards training. Working harder every day when it calls for it and sucking it up to get it done. Running with others when I can to help in this effort.

2) Weight loss. Only 2 lbs from my starting college weight and I definitely feel lighter, no doubt this is helping with the speed, despite not being a huge drop in weight. (And don't worry I am still in the healthy range for my weight! No crazy goals on that front, just finally got realistic about what is an ideal weight for a female runner of my height.)

3) Pushing the hills. Getting rid of the attitude that I can coast hills and hammer down. I am making a commitment to push the hills in training and will do the same racing this weekend.

4) Sunshine! The improved weather is definitely a mood lifter.

5) Focusing on relaxation and mental confidence. I am making more of an effort to take time and relax and go over my goals and what is realistic for me right now and I am feeling very confident about everything. This also includes making time to mentally go through my races beforehand. I've done this once for Youngstown and will do it once more tonight, then moving on and no worries until race day. If this works well I plan to start doing mental prep for Boston soon. Visualizing how I want the day to go, how I want to feel, and what I will do to ensure everything I can control goes my way. Given I have raced Boston and Youngstown several times this mental prep will be easier than it would be for say an indoor track meet where I feel out of my element.

6) Work stress is down with a new computer that actually works, I have no doubt this has been a big contributor to my better attitude.

7) An additional hour of sleep each night. I have always been an advocate of getting plenty of sleep and I am getting more than my fair share right now, and it feels so good!

Actually pretty glad I had that poor race and mental breakdown because it has made me tougher and has me focused even more on achieving this years goals and beyond.

Hello Fitness...

How nice of you to arrived right on time.

Well the stars are starting to align on my training right now, coincidence the same happened last year around this time, probably not. I'm guessing the attitude adjustment is somewhat seasonal in nature. It is just too easy to get dragged down in these Midwest winters.

That said I still need to keep upping the effort in my speed work and start really pushing the hills, but this week was a fantastic training week, got my head on straight, worked hard, lost a few pounds, and despite being sick ran my best week ever.

February 22-28th-75 miles this week.

Monday-8 miles easy 8:22 pace with 6*25 second hill sprints
Tuesday-10 miles with interval work
Wednesday-8 miles at lunch 8 minute pace, 6 miles PM 8:40 pace
Thursday-8.5 miles including 5 mile tempo
Friday-7.5 miles easy 9:20 pace (including stops)
Saturday- 10 miles 7:19 pace, pushing the hills
Sunday- 18 miles including 16 miles at 6:53 pace

Key Workouts:

Intervals: goal was 2 miles at 6:30 pace, 4*800 at 6:00 pace or better, 2 miles at 6:20 pace, and 6*100 in 22 seconds.

Well the paces weren't quite up to where I'd like them to be, but I felt like it was a really good work out. I had to work hard and was engaged/focused the entire workout. Did this on roads, so some of this was into the wind and that 6:38 mile included some uphill. splits below.

06:29.3

06:31.3

03:05.8

03:04.6

03:03.8

03:02.2

06:38.4

06:26.9

00:22.5

00:23.5

00:22.9

00:20.6

00:23.1

00:23.4

Tempo Run: I convinced a running friend to let me tag along with him so I could up my effort on these. Goal was 6:25 pace for as long as I could hold on to it, if I fell too far off run 2 minutes easy then finish out the 5 mile tempo as close to 6:25 as possible. We started with the wind at our backs or crosswind, the footing was marginal for some of these two miles but for the most part okay. After the 2nd mile the course heads uphill for about a half mile to .75 and then turns into a wind tunnel for the last two miles. I let my running friend pull ahead at the hill and never quite caught back up but decided not to do 2 minutes rest because for the next two miles I was still faster than my fastest average tempo pace and the last mile was into some rough wind and I ran all out the last quarter of it, I was extremely pleased with the effort and this is my best tempo average to date in marginal conditions.

06:22.8

06:25.0

06:36.1

06:36.0

06:43.1

32:43.0 Total

06:32.6 Average Pace

Long Run: Goal this morning was to get in 16 at 7 or better pace. I wanted to get in a warm up so we did a little less than 2 miles easy then started in on the 7 minute effort. Took a slightly different course than normal which takes out the long grinding hill but adds in one long steep hill and a few tiny steep hills. Then we headed back in and did a few tack ons out and back, so a flatter course than normal. By the time we reached 16 with the warm up we were at an average of 6:59, but I was feeling good so I decided to stick to the goal of running 16 straight at 7 or better average and got in 16 at 6:53. My best average pace ever for that long of a distance.

I am definitely feeling pumped up for Youngstown next week and prospects for Boston are starting to look really good from my vantage. Now this snow needs to melt so I can get on the track and fine tune my speed and form, and this sore throat and running nose need to go so I am running on 100% for the next 7 weeks.

Weekly Run Down- 8 weeks to Boston

The Good News about last week is I got in 75 good miles. Other than the less than stellar race I hit most of my targets and really felt great. My 20 miler was the fastest ever other than the Columbus Marathon and I am fired up to get my act in gear for Youngstown in 2 weeks. My tempo's have not improved over last fall and it is time to suck it up and get it done. I talked with coach and this weeks training will be more aggressive. I need to get my tempos in the 6:20s (going to partner up with another local runner looking to do the same) and we need to start getting my speed back up to par (come on daylight savings I want to hit the track!). But what I am feeling good about is my aerobic fitness. I really felt relaxed all week and I have no nagging injuries right now so I am in great shape to red line it a bit for the next 6 weeks leading up to my Boston taper.

In addition to upping the intensity of my training I am focusing on my diet for the first time in a long time and making a goal of getting down to my starting college weight. This is still a bit higher than the bottom level of healthy for my height, so definitely not excessive weight loss, but will hopefully make a significant difference in how light I feel. I am also hoping getting in the right amount of carbs, proteins, and fat will level out my energy levels. I already have high energy and get plenty of sleep, but if I can even out the highs and lows of energy on a daily basis and during my runs it can't hurt. In addition to eating the proper amount of calories to meet my goal weight I am also cutting out desserts and alcohol until Boston, and trying to keep junk to a minimum. Obviously will still be having sugar in gels and my Sunday coffee, but cutting way back on indulgences will only make the weight goals that much easier to achieve. Goal is to lose 1 lb a week and so far so good! I am down to the same weight I was in July 2008 which was my lowest adult weight while running.

February 15th-21st 74.6 miles

Monday- AM Massage, 6 miles super easy in the PM with NB

Tuesday- 8 mile track workout on the treadmill. Went pretty well until the last two miles. I was supposed to follow the intervals up with 2 miles at 7:00 pace but just ran out of steam.

6*.25 at 9.6 mph
1 mile at 9.2 mph
4* .13 at 10.4-10.6 mph

Wednesday- AM 5 mile run with GP at 8:01 pace
Lunch 8 mile run at 8:13 pace

Thursday- 9 miles with 5 miles at 7 minute pace

Friday- 6 miles easy at 8:06 pace with 4*20 second strides

Saturday- 21 minute warm up
19:40 5k
17 minute cool down

PM 4 miles easy 8:21 pace

Sunday- 5 minute easy warm up

20 miles at 7:08 pace

An Emotional wrap up to the week...

...to put it lightly for sure. The poor race performance followed by some constructive criticism of my training Sunday on top of some ridiculous drama and work stress resulted in an emotional break down on my part. I just completely lost my cool and likely terrified a few of my running club members yesterday.

Trying to turn it into a positive spin I think the fact that I got so emotional about the discussion is an indicator that I do still passionately care about my running goals, whereas some days in the winter it is easy to wonder if you still are driven enough. It's easy to get lost in logging the miles and repeating the same efforts each week without physical results you can put on paper (or worse negative results you cringe at putting on paper). In my last post I don't think I accurately captured how I am feeling right now, and barring hiring a shrink I am not sure I can even really figure out the root of everything I am feeling right now.

I have always been highly emotional, and since college I have done my best to crack down on my time bomb like displays of emotion. Unfortunately some times that backfires. I don't think I've had an episode like this in a few years, but in high school it was common for me to lose my cool over the smallest of things on a daily basis. Talk about dramatic. So to say it caught me off guard yesterday is an understatement. You think you have everything under control and all of a sudden you realize this emotional tornado has been whipping around inside you waiting to strike. Add a hard 20 mile effort, a bad race into the mix, and poorly timed criticism and BOOM, explosion.

I also have the unfortunate habit of crying when I am really mad, it's like I have no outlet for my anger and my body responds by just letting everything flow through my tears. This worked out great on our honeymoon when I got pissed at them for wasting our time, tears get results for sure, but it is beyond embarrassing when this happens in front of those that you want to think that you are this bad ass runner ready to commit everything to your goals. Yesterday just left me feeling extremely vulnerable and raw.

Spotlight

So I am struggling with the new responsibility running faster has put on my shoulders. Obviously my goals are to become the fastest runner I can be, but sometimes I wish there wasn't so much that comes along with that. For example when you aren't so fast and you have a bad race, nobody really notices, and you don't have to feel like you let down anyone but yourself, but when you start getting onto the radar screen a bad race is very noticeable and you feel like you let everyone down.

I don't think I can accurately describe my feelings about this in one post but that's a short summary of it.

All of this leading up to the fact that I just didn't follow through on my race plans today. Despite feeling energized, confident, and calm when the gun went off, by the middle of the race I was just detached and struggling through another personally mediocre run. First mile went perfectly in 5:52 and from there the wheels just slowly slipped off and then flatted by the end for a 19:39 finish.

Confidence is an issue. Lack of speed training is an issue. But at the end of the day I have no one to blame for the poor performance but my mental demons. As coach says my strength alone should give me 18:30 right now. I wanted to work harder than I did today, and I just didn't. Other than tight calves at the end of the race I didn't even feel that bad, I just couldn't put it into that next gear. I feel like I could go run 20 miles right now no problem. Obviously there is a big difference between 20 miles at 7-7:15 pace and 3.1 miles at sub 6. I need to tune into my speed demons and let them loose next short race. If I want to run a fast marathon I need to get these legs to pick up the pace considerably in this short stuff. No excuses, just run faster and work harder.

The good thing about a bad performance is I can take this and use it as a driver to perform that much better next race. Youngstown Half I'm hoping for good weather because I have some redemption waiting for me on those hills this year. I need to step up my game the next few weeks in training and get ready for a 100% effort there.

Now I am off for a recovery run in the sun, not because my legs are tight and need it, but because it is so beautiful out and the sun has made me feel so much better this week it definitely will lift my spirits for my 20 mile run tomorrow.

Next Up

Another indoor track meet.

Tomorrow I am going to race in the 5k at the Kent Tune Up race. This will be a lot more competitive than the Case event was so of course I am a bit nervous, but after some scolding by coach for seeding myself too slow I upped the ante a bit and I am feeling confident about working hard tomorrow to hopefully improve my 5k PR.

Looking at last years results I will be lucky to place top 15 at this race so I am taking a different approach than I would at a road race. I am going into this with the mindset that I am working with the other runners to achieve a personal goal, rather than the goal of racing other women. It is very likely I'll be running in a decent size pack for much of the race which will be a new experience for me, so I'm hoping this approach will help me keep my cool before and during the race. I'll let you know how it works out!

Another Week...

Another weekly rundown.

The weather this week was a huge downer in Cleveland 2 out of 3 key workouts were accompanied by at least minimal snow covered ground, Tuesday my speed workout got pretty slick pretty quickly. Thankfully the roads were mostly clear for my long run yesterday, other than Hawthorne hill, nothing like climbing basically heart break hill in slippery footing to get your heart rate up. I'm definitely to the point of fed up with the winter and all week it seemed like meeting mileage goals was not going to happen, but somehow I managed to eek out 70 miles. Add to the weather a distressed stomach during my tempo and two mornings of racing to the corner only to miss the bus by mere seconds, and at least I have a reason for my crankiness this past week, if not really any justified excuse.

February 8th-10th 70 miles

Monday- 7.5 miles 7:52 pace

Tuesday- 8 miles with 2*0.50 miles (3:15, 3:09) followed by 6* .13 miles (all 45-46), followed by 3 miles around 7:10 pace (aiming for 7, but the slop just did me in)

Wednesday - 6 miles treadmill super slow

Thursday- Lunch 8 miles in slop, 9:07 pace, PM Treadmill miles 3.5 8:50 pace

Friday- 10 miles with tempo interval effort (1 miles, 1 min 7:30 pace, 2 miles, 1 min 7:30 pace, 1 mile, 1 min 7:30 pace, 2 miles), stomach issues and being mental caused my pace to be slow (6:58, 13:58, 6:49, 6:42, 6:42)

Saturday- 10 miles 7:45 pace

Sunday- 15 miles 7:07 pace with last 4 miles sub 7, then 2 mile cool down

On a positive note after a little more achilles soreness Monday it seems fine. I've been wearing compression socks and just leaving it alone and it seems to have healed itself!

New 'Do

As someone said the other night at $2 cheeseburger night hairstyle is kind of an extension of our personalities. I think that's true to some extent. The first few nights with the dark hair it definitely didn't feel like "me". But it is growing on me and I am thinking for Boston I'll go completely black and get some red tints on the ends, that sounds like a fast marathon 'do to me :) Typically I am in pigtails, and right now the intention is to grow the hair to at least shoulder length, when it will likely end up in a pony tail most of the time, but I have been making an effort to be more 'girlie' the past few years and do try to style my hair a few times a week. This is an awkward length but it has it's days where it almost feels like a reflection of me :)

Hopefully This is Not a Trend

Training for Boston in Ohio is a pain in the rear. Almost everyone I run with has dealt with some sort of small or debilitating injury this winter. Sometimes it doesn't seem like it is worth it. But then you remember all the amazing race weekend experiences at Boston and you lace up your shoes (and possibly yak traks, tights, upper layers, headband, and gloves) and head out the door.

Of course I take a week to go somewhere sunny and manage to irritate my Achilles on a perfectly beautiful morning long run. I took two days off following the problem, and it seemed to be getting better. Managed to do my speed work and tempo without it griping, after the tempo it was a little tender, but seemed fine on my Saturday run. Then yesterday headed out for my 18 miler and in the first two miles the same pain occurred. It feels like someone is slapping my calf with a stick or poking me with needles, it comes and goes, but the pain doesn't increase. We stopped at the top of Hawthorne hill and starting up again mid run definitely irritated it. At one point during the run it was a definite exaggerated pain, that dulled quickly. I am assuming this is the first stages of Achilles tendinitis (or whatever they call it now) but I'm hoping it is just a little calf soreness.

It was pretty cold yesterday and I am hoping if I stretch and heat before my runs this week it will heal while I continue to train, but I am overly aware this may mean more time off. It is extremely frustrating.

What is more frustrating is not knowing the cause. The long run it started on was a horrible run (in extremely nice weather), my quads were wrecked and I was running slow, just getting in the miles. Pain started around mile 12, 4 miles from my destination. It was a 75 mile week so the question is, do I have a limit of 70 mpw before I start getting injured, were the shoes I wore no good for long runs anymore (as I precaution I threw them out after the run), too much cement out west?

So I am sending healing vibes to my Achilles, icing, wearing compression socks, and contemplating some calf strengthening, and hoping I can run through this.

On that note a weekly summary, other than the two days off it really was a great week, good fartlek training, good tempo, and good long run, if you just ignore the fact that my Achilles is angry I'm really pleased with the way things are going.

February 1st-7th 51 miles

Monday- Off (Phoenix Zoo)

Tuesday- Off (Traveling)

Wednesday- 8 miles including fartlek 4*0.25 miles (1:34-1:36) w/ 2 minute rest, 4* .13 miles (44-46) with .13 mile rests, 3 miles <= 7:00 min pace

Thursday- 8 miles 7:57 pace, PM Yoga

Friday- 9.5 miles including 6 mile tempo in 39:37 (6:36 pace)

Saturday- 8 miles 7:47 pace

Sunday- 18 miles 7:04 pace

Sunny Weekly Rundown

The weather was pretty kind to my running while we were in Houston and Phoenix, too bad my achilles had to act up and spoil the last two days of what should have included some sunny runs. Running went relatively well. Speed work and tempo went perfectly as planned, but the long run dragged and my stomach was not nice most of the week, then to top it off the last 4 miles of the long run my left achilles started to "twang" and was sore afterwords. It was a little sore today but survived a speed workout last night so I am keeping my fingers crossed.

Jan 25th-Jan 31st 76 miles

Monday-8.5 miles 8:03 pace lunch, 5 miles 7:36 pace pm
Tuesday-8 miles 8:20 pace
Wednesday-9 miles 7:23 pace including: 8*.13 mi in 42-44 seconds with .13 jogged rest, 1 mile 6:22 then 4 miles ranging from 7:11 to 7:24
Thursday-AM 6 miles 8:29 pace, PM 4.5 miles including 2 miles with cousins easy
Friday- 9 miles with 6 miles tempo at Memorial Park 6:44.63, 6:44.90, 6:45.48, 6:44.09, 6:43.97, 6:43.06
Saturday- 10 miles easy including ~4 miles on trails near Camelback 8:40 pace
Sunday- 16 miles 7:54 pace, quads felt like absolute crap, just couldn't up the effort at all

I miss the sun already

Side note: Did you know on average Cleveland has 66 sunny days a year? Phoenix has 211, and Houston has 90. This doesn't include partly sunny or party cloudy days...