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.
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!
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