I've been so very blessed so far in life. Though I am loud, selfish, defiant, obnoxious, competitive, vulgar, easily influenced, vain, combative, spoiled, and controlling (amongst my many flaws we could list), I am surrounded by this wonderful support network. I am truly loved by so many wonderful people. People who would go far lengths to ensure that I am happy despite my many flaws.
I was discussing my foot plight and the fact that in both elite women's races I did this year I failed to perform to my personal standards. During this discussion my friend and I came to the conclusion that those I surround myself with only want to see me happy. They believe, because I have told them thus, that in order to be happy I want to run an OTQ. They believe, because running an OTQ requires it, that I want to run in these exclusive fields. And when I came up with this goal I really thought this was true. I saw these women at the trials and found them to be so inspiring. I wanted to follow in their footsteps.
I haven't quite made it there, but I have made it to a level where I have been introduced to this world, and I think the truth, for me, might be that it isn't really what I expected, or what I now desire. But how do you look all these loved ones in the face and tell them that they've been supporting you for you only to "give up" when you are knocking on your goals door?
I've always put pressure on myself to excel. In high school I made it my goal to excel in cross country, in band, and in classes. I had this habit of feeling like those around me expected me to do these things, but the truth is I put those goals out there, and my loved ones rallied around me to cheer me on to reaching them.
I've been doing the same thing with my running career the past few years. I set this goal, and along the way somehow my perception became that those that love me expect me to perform, that they expect me to shine, that they expect certain times or results of me. But that isn't the truth (and if it is, those aren't the people that really love me). The truth is these people have rallied around me and want to see me achieve these things because I have given them the impression that this is my hearts true desire.
After Boston and Cleveland I was such an emotional mess, I called my mom in tears ready to hire a shrink. I was struggling with workouts and my body, and I was ready to throw in the towel. I found myself on the track pleading with my coach for a break in tears. Perhaps this should have been a sign, but I slowly started to feel better, and I convinced myself that I could push through and up until the past 4 weeks I was slowly making my way back to my previous fitness, though it was forced. When you are feeling good you put the negative and the doubts aside, I was able to tune out my foot as long as the workouts or the races were there, in focused pursuit of one thing.
Through this slew of illness, injuries, stress, and over-training my loved ones have done everything they can to help "fix" me. But the truth is I have to want to be fixed. And right now I am not sure that I do*. Maybe this injury was a blessing in disguise, one that will let me step back and look at what I really want. In the meantime I am so grateful for all my loved ones, whether they be family, friends, or my virtual network.
Yes I have shed some serious tears the past few days, and yes I am heart broken not to be running, and yes I am devastated that I just can't seem to get the timing right this year for a breakthrough run.
But I believe what I am finding is that I can and will be happy regardless of perhaps missing out on this one goal for now. That through no one's error but my own I put myself in a position where I was forced to sit down and look at what I have been doing to myself. And I don't like what I see. Look for more posts on how I am going to put the happy back into my running (once I am up and running!) and how I am going to balance all my loves and interests so that when my next obstacle comes up I won't be so devastated!
And to all those loved ones thank you so much for supporting me through my ups and downs. I promise I am going to come through this down and be happier in the long term because of it.
*I reserve the right to totally have an about face anytime on these goals. Maybe we should add bi-polar to the flaws above.
Finding My Inner Self
Got back to yoga last night for the first time in FOREVER! I've always found run fitness to be superior to swim or cycling fitness, as when I neglect swimming or cycling but I am running I seem to come back to those sports right where I left off. Well the same does not apply for yoga. My run fitness left me sweating with the masses last night. And this morning my arms feel pretty worked from all the planks and chaturangas. Clearly my body has been missing out on some much needed work in other areas, and my mind hasn't been that clear in a long time.
I tend to live inside my head. I worry, fret, assume, and over think pretty much everything. So you can imagine I love a yoga class where I have nothing to focus on but my breathing and listening to my body. (And this is where we ask, well then why the heck haven't you been making time for this all along?)
Last nights class the instructor asked us to think about ourselves and if there was something in us that was holding us back, something that wasn't allowing us to do what we pleased. The obvious answer would be my foot right now :) But I think there are some other things in there too. I certainly didn't figure it out last night in one 75 minute class, and I am sure a sports psychologist would need quite a few sessions to figure out all my neurosis, but I do think I need to take this time off to really think about what it is I want, and why within the past nine months I have found my body breaking down more than I'd like, and found myself an emotional mess a few too many times. I need to remember that everything I do should be done for me, and that as long as I am doing what makes me happy that is all that matters, no matter what that is.
I tend to live inside my head. I worry, fret, assume, and over think pretty much everything. So you can imagine I love a yoga class where I have nothing to focus on but my breathing and listening to my body. (And this is where we ask, well then why the heck haven't you been making time for this all along?)
Last nights class the instructor asked us to think about ourselves and if there was something in us that was holding us back, something that wasn't allowing us to do what we pleased. The obvious answer would be my foot right now :) But I think there are some other things in there too. I certainly didn't figure it out last night in one 75 minute class, and I am sure a sports psychologist would need quite a few sessions to figure out all my neurosis, but I do think I need to take this time off to really think about what it is I want, and why within the past nine months I have found my body breaking down more than I'd like, and found myself an emotional mess a few too many times. I need to remember that everything I do should be done for me, and that as long as I am doing what makes me happy that is all that matters, no matter what that is.
Mad World
I don't know why but I have always loved this song (the only redeeming thing from Donnie Darko for me).
Sad and beautiful. Don't worry I'm not on the edge of a cliff over here, but a melancholy tune feels appropriate on this rainy fall evening.
Sad and beautiful. Don't worry I'm not on the edge of a cliff over here, but a melancholy tune feels appropriate on this rainy fall evening.
Hiatus
Well my body is crying uncle. Rough race in Indy on Saturday and my foot is in pretty bad shape. I've put so much effort into priming my body for an OTQ attempt, but in the process I have also dug myself into a bit of a hole physically and emotionally. So now it is time to dig myself out. Sometimes the best decision is the hardest one to make. I know this is the best decision for my body right now, but my heart just aches because of it. I love running and racing and I have come so far the past few years, it is hard to see goals slip through your fingers. But I am sure I will walk away from this a stronger woman once I can get beyond the pain.
I'm going to cross train and focus on massage, yoga, relaxtation, and start working on rebuilding my mental prowess while my body heals. Not sure how long it will take to heal, my body has been pretty kind to me in that department in the past so I am still holding out hopes for a miracle this fall, but making peace with the possible reality of a long recovery. I'm going to stop running until I can wake up every morning pain free. Posting here may be sporadic for awhile, but maybe I will find an enthusiasm for yoga, swimming, and cycling again and have something positive to share! We'll see!
I'm going to cross train and focus on massage, yoga, relaxtation, and start working on rebuilding my mental prowess while my body heals. Not sure how long it will take to heal, my body has been pretty kind to me in that department in the past so I am still holding out hopes for a miracle this fall, but making peace with the possible reality of a long recovery. I'm going to stop running until I can wake up every morning pain free. Posting here may be sporadic for awhile, but maybe I will find an enthusiasm for yoga, swimming, and cycling again and have something positive to share! We'll see!
Maps
I don't know when I started listening to the Yeah Yeah Yeahs, but I love their stuff. Maps is probably in my top ten favorite songs all time.
I Choose This
I've been meaning to post about this for months but just haven't gotten around to it. I'm an avid reader of all things, including blogs, and a few of them have really inspired me this year. A few lately have touched on the topic that blogs tend to highlight all the positive going on and ignore or disguise the "uglier" side of our running. I mean no one really wants to hear about how my foot was a little sorer than yesterday, or how some days it is a struggle to get through a run, and how some days you question whether or not all the effort is worth it. I look to be an inspiration, not debbie downer!
But the truth is I do struggle with everything. I am not sure I can count the amount of times this year I was "this close" to giving up on the OTQ. It isn't hard to convince yourself that perhaps your body isn't strong enough, perhaps you aren't willing to make all the necessary sacrifices, perhaps this pursuit is too selfish, perhaps this isn't good for you long term, perhaps you were happier before you started to chase this "reach for the stars" goal.
But the truth is every morning I wake up is a morning I want to run. Sometimes that gets lost when a workout is too hard or my body let's me down, but the reason I can't walk away is because I want this. I want to run every day, and I want to run faster. I love pushing myself and my boundaries. I want to nail every workout and I want to exceed my goals on race day.
I just need to remember to acknowledge the negative but focus on the positive. My feelings of frustration aren't going anywhere, they are real, and they stem from somewhere, but I don't have to let them be the end all. I am confident I will find a way to continue to enjoy every run while being true to my goals and being kind to my body! I chose this path and I will do everything in my power to make it happen!
But the truth is I do struggle with everything. I am not sure I can count the amount of times this year I was "this close" to giving up on the OTQ. It isn't hard to convince yourself that perhaps your body isn't strong enough, perhaps you aren't willing to make all the necessary sacrifices, perhaps this pursuit is too selfish, perhaps this isn't good for you long term, perhaps you were happier before you started to chase this "reach for the stars" goal.
But the truth is every morning I wake up is a morning I want to run. Sometimes that gets lost when a workout is too hard or my body let's me down, but the reason I can't walk away is because I want this. I want to run every day, and I want to run faster. I love pushing myself and my boundaries. I want to nail every workout and I want to exceed my goals on race day.
I just need to remember to acknowledge the negative but focus on the positive. My feelings of frustration aren't going anywhere, they are real, and they stem from somewhere, but I don't have to let them be the end all. I am confident I will find a way to continue to enjoy every run while being true to my goals and being kind to my body! I chose this path and I will do everything in my power to make it happen!
Confessions of a mileage junkie
I'm feeling a bit like I need an AA for runners.
I am so diligent with training and getting in the miles that a lot of little niggles/pains/minor injuries get put up with or ignored or forgotten about while I power my way through.
And up until this year I pretty much got away with it, and this in turn has created some bad habits. Of course I was able to get away with these things in the past, in the past I took rest days at least a few times a month, I thought 50 mpw was high mileage, I wasn't afraid to modify a plan and be a little flexible, because my goals were never that intimidating and I was able to achieve them.
Somewhere along the way that has changed. Last week was a prime example of training turned ugly. Sitting at dinner with a non running friend Wednesday night trying to defend my attempt at an easy run where I had to alter my pace and gait just to get through pain free. And then trying to do a tempo the next day? What is wrong with me? So here it is out in the open a list of things I have been dealing with since Cleveland. Clearly marathon training has some bumps and there is probably not a single day where everything feels good, but I am wondering if perhaps I have been ignoring some important signs and if perhaps I need to be a little kinder to my self and erase this more is always better mentality and switch to a train smarter not harder mentality.
Plantar Fasciitis. My left heel has had some level of pain every day since the Cleveland marathon attempt. Most days aren't too bad, but I have finished more than one track workout and more than one race limping only to run the next day.
Left Hamstring. My left hamstring still "talks" to me at least once on most runs. It is worlds better than it was this spring, but it is not 100%.
Right Knee. Below my right knee has been "stiff" on and off for over a month. The past month I have avoided stairs to keep it from getting further aggravated as it was painful to put full weight bearing on it while going up and down stairs.
Right Foot. Since early spring on and off my right foot has this sharp shooting pain, I assume a pinched nerve. It goes away if I really focus on form, but I can feel it if I stretch my foot the wrong way.
Left Shin. For the past 2-3 weeks my left shin has been tight beginning runs, last week it reached it's worst pain feeling like it would explode out of my skin Wednesday AM.
In addition to that on any given day my quads, calves, hips, psoas, and lower back muscles are extremely tight or sore.
Now that's out in the open feel free to chastise, commiserate etc.
I am so close to my goal I can taste it, but I need to remember that I need to actually make it to the start line healthy to achieve it.
It seems like such a simple thing when we say "Listen to your body" but marathon training inherently is pushing our bodies close to our limits, and sometimes being stubborn is a much needed trait to put in the work, but sometimes that trait is not your best friend. I'm sure I will have to learn this lesson many more times, but hopefully this confession helps me let it set in a bit. I'm human, I struggle, I'm not perfect.
The past two days have been beautiful. I had two mostly pain free runs and relished every minute. I want to be doing this for years to come. I need to remember to keep this long term goal in mind each day I am pushing my body to it's limits and take a few steps back from that line and be careful not to go over it.
I am so diligent with training and getting in the miles that a lot of little niggles/pains/minor injuries get put up with or ignored or forgotten about while I power my way through.
And up until this year I pretty much got away with it, and this in turn has created some bad habits. Of course I was able to get away with these things in the past, in the past I took rest days at least a few times a month, I thought 50 mpw was high mileage, I wasn't afraid to modify a plan and be a little flexible, because my goals were never that intimidating and I was able to achieve them.
Somewhere along the way that has changed. Last week was a prime example of training turned ugly. Sitting at dinner with a non running friend Wednesday night trying to defend my attempt at an easy run where I had to alter my pace and gait just to get through pain free. And then trying to do a tempo the next day? What is wrong with me? So here it is out in the open a list of things I have been dealing with since Cleveland. Clearly marathon training has some bumps and there is probably not a single day where everything feels good, but I am wondering if perhaps I have been ignoring some important signs and if perhaps I need to be a little kinder to my self and erase this more is always better mentality and switch to a train smarter not harder mentality.
Plantar Fasciitis. My left heel has had some level of pain every day since the Cleveland marathon attempt. Most days aren't too bad, but I have finished more than one track workout and more than one race limping only to run the next day.
Left Hamstring. My left hamstring still "talks" to me at least once on most runs. It is worlds better than it was this spring, but it is not 100%.
Right Knee. Below my right knee has been "stiff" on and off for over a month. The past month I have avoided stairs to keep it from getting further aggravated as it was painful to put full weight bearing on it while going up and down stairs.
Right Foot. Since early spring on and off my right foot has this sharp shooting pain, I assume a pinched nerve. It goes away if I really focus on form, but I can feel it if I stretch my foot the wrong way.
Left Shin. For the past 2-3 weeks my left shin has been tight beginning runs, last week it reached it's worst pain feeling like it would explode out of my skin Wednesday AM.
In addition to that on any given day my quads, calves, hips, psoas, and lower back muscles are extremely tight or sore.
Now that's out in the open feel free to chastise, commiserate etc.
I am so close to my goal I can taste it, but I need to remember that I need to actually make it to the start line healthy to achieve it.
It seems like such a simple thing when we say "Listen to your body" but marathon training inherently is pushing our bodies close to our limits, and sometimes being stubborn is a much needed trait to put in the work, but sometimes that trait is not your best friend. I'm sure I will have to learn this lesson many more times, but hopefully this confession helps me let it set in a bit. I'm human, I struggle, I'm not perfect.
The past two days have been beautiful. I had two mostly pain free runs and relished every minute. I want to be doing this for years to come. I need to remember to keep this long term goal in mind each day I am pushing my body to it's limits and take a few steps back from that line and be careful not to go over it.
Week 5 C'Bus Training 2011
For those trying to keep up with the master plan here I hope you are faring better than me :) My body just couldn't quite get it done this week. Was it wise for me to take a few days off, most certainly yes. Am I still bummed about it, most certainly yes :) I want to be superwoman! But alas I am mortal some days.
Goals were:
Total Mileage 80 - 85.
Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec with
full recovery on Friday
Thursday: Tempo run: 2 miles @ 6:20, 1 miles @ 6:30, 2 miles @ 6:20, 1 mile @ 6:30,
1 mile @ 6:20
Weekend:
18 miles @ 7:25
12 miles (8 @ 6:50, 4 @ 6:35)
So as you know by now that didn't happen. Here is what did happen:
42 miles
5 runs
Two twelve mile bike rides to and from work on Friday (ride home on a flat, that made me a work a little harder than intended!)
Car shopping Saturday!
Rest Sunday.
Track:
6*800 goal 2:48-2:50 with 90 second rests followed by 2 minute rest then 1600 at 5:36 to 5:40
2:47.74, 2:47.62, 2:47.15, 2:46.87, 2:47.15, 2:47.13, 5:36.57
And then my foot and shin cried uncle. The cool down I pretty much was dragging my left leg. Dumb.
Then I proceeded to try and run Wednesday morning early and was rewarded with my shin feeling like it was going to explode for about 30 minutes of the 6 mile run. Then that evening I showed how stupid I really am by trying to get in the miles, having to keep the pace to about 9:15 to run "pain free." Not my brightest moments here. In my defense my husband was out of town and I really was trying to keep myself occupied, but I should know better by now.
Tempo:
Thursday I decided to use the NSAID cream I had from my tendonitis incident and see how the tempo would go. Well, turns out it wouldn't. The foot and shin didn't feel too bad, but the pace was overwhelming and I had to shut it down after the 4th of the 7 miles was done at 7:00 and a very high effort. My body was clearly giving me the finger.
For whatever reason my body needed, maybe still needs, some additional recovery. Clearly having just run Perfect 10 at 6:03 pace my fitness is where it needs to be, so I am not worried that I am not fit enough to attain my goals, but I am worried about my body holding up to the demands of maintaining this fitness through October 16th. Staying positive and hoping for the best while doing everything in my power to stay healthy and get in the work. Wish me luck!
Goals were:
Total Mileage 80 - 85.
Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec with
full recovery on Friday
Thursday: Tempo run: 2 miles @ 6:20, 1 miles @ 6:30, 2 miles @ 6:20, 1 mile @ 6:30,
1 mile @ 6:20
Weekend:
18 miles @ 7:25
12 miles (8 @ 6:50, 4 @ 6:35)
So as you know by now that didn't happen. Here is what did happen:
42 miles
5 runs
Two twelve mile bike rides to and from work on Friday (ride home on a flat, that made me a work a little harder than intended!)
Car shopping Saturday!
Rest Sunday.
Track:
6*800 goal 2:48-2:50 with 90 second rests followed by 2 minute rest then 1600 at 5:36 to 5:40
2:47.74, 2:47.62, 2:47.15, 2:46.87, 2:47.15, 2:47.13, 5:36.57
And then my foot and shin cried uncle. The cool down I pretty much was dragging my left leg. Dumb.
Then I proceeded to try and run Wednesday morning early and was rewarded with my shin feeling like it was going to explode for about 30 minutes of the 6 mile run. Then that evening I showed how stupid I really am by trying to get in the miles, having to keep the pace to about 9:15 to run "pain free." Not my brightest moments here. In my defense my husband was out of town and I really was trying to keep myself occupied, but I should know better by now.
Tempo:
Thursday I decided to use the NSAID cream I had from my tendonitis incident and see how the tempo would go. Well, turns out it wouldn't. The foot and shin didn't feel too bad, but the pace was overwhelming and I had to shut it down after the 4th of the 7 miles was done at 7:00 and a very high effort. My body was clearly giving me the finger.
For whatever reason my body needed, maybe still needs, some additional recovery. Clearly having just run Perfect 10 at 6:03 pace my fitness is where it needs to be, so I am not worried that I am not fit enough to attain my goals, but I am worried about my body holding up to the demands of maintaining this fitness through October 16th. Staying positive and hoping for the best while doing everything in my power to stay healthy and get in the work. Wish me luck!
If I ever Feel Better
I had a great track workout Tuesday night. Unfortunately my foot and shin did not agree. Despite my best efforts to "stay ahead" of my plantar fasciitis and the resulting shin splits things are catching up to me. I think the bad tempos should have been an indicator that I just wasn't paying enough attention to recovery and was too focused on getting all the miles in. Another bad tempo last night and my shin feeling like it might explode at any minute have me doing my best to behave for the next few days. Broke out the bike for the commute today and will try to get in some cycling/swimming to keep up the aerobic fitness while hopefully healing the foot and shin quickly. Let's hope the old 3 days off is just what it needs! And if it is more I will be doing my best to stay motivated while keeping my fitness high but letting my muscles/tendons/fascia recover.
*Edited to add* After relaying all of this to coach I have been ordered to take the weekend off. no running, no biking, etc. so after the ride home tonight it is resting up time. Healing vibes for this girl!
*Edited to add* After relaying all of this to coach I have been ordered to take the weekend off. no running, no biking, etc. so after the ride home tonight it is resting up time. Healing vibes for this girl!
Weird Fishes
I absolutely adore In Rainbows and I just love this tune. The video I am not so sure about, you can be the judge!
Columbus 2011 Training Week 4
Goals for the week were:
Total Mileage 80.
Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:25 pace on Friday
Thursday: Tempo run 4 miles @ 6:20, 1 mile @ 6:15, 1 mile @ 6:05
Weekend:
20 miles @ 7:30
12 miles @ 6:55
Well as previously logged Thursdays tempo was not the greatest and Fridays lunch run wherein I proceeded to walk back to my office seeing stars was not much better. I'm thinking I was just a tad overrun for whatever reason. So I put up my feet Friday, carbed up as best I could, and ignored the watch on the weekend runs and just ran by feel, leaving myself the option of breaking up the runs if the body said no, but thankfully I survived both long runs no worse for wear. The 12 miler was a bit slow and the long run was a bit fast. We'll call that good enough!
Oddly enough the left foot and right knee are feeling better. I didn't notice the knee at all this week, and though my left foot is tender it is worlds better. So I will continue with the daily ice massages, the shin stretches/strengthening, and I got a new pair of trainers. My left shin on the other hand has been griping the first 2-3 miles of the runs, but hopefully the shin exercises will have that in shape too here shortly.
Stats:
80 miles
8 runs
One 20 minute swim
Total Mileage 80.
Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:25 pace on Friday
Thursday: Tempo run 4 miles @ 6:20, 1 mile @ 6:15, 1 mile @ 6:05
Weekend:
20 miles @ 7:30
12 miles @ 6:55
Well as previously logged Thursdays tempo was not the greatest and Fridays lunch run wherein I proceeded to walk back to my office seeing stars was not much better. I'm thinking I was just a tad overrun for whatever reason. So I put up my feet Friday, carbed up as best I could, and ignored the watch on the weekend runs and just ran by feel, leaving myself the option of breaking up the runs if the body said no, but thankfully I survived both long runs no worse for wear. The 12 miler was a bit slow and the long run was a bit fast. We'll call that good enough!
Oddly enough the left foot and right knee are feeling better. I didn't notice the knee at all this week, and though my left foot is tender it is worlds better. So I will continue with the daily ice massages, the shin stretches/strengthening, and I got a new pair of trainers. My left shin on the other hand has been griping the first 2-3 miles of the runs, but hopefully the shin exercises will have that in shape too here shortly.
Stats:
80 miles
8 runs
One 20 minute swim
Mosquito bites, horseflys, and busted tempos, Oh My.
Hello, my name is Elizabeth, and I frequently run failed tempos.
Now that we got that out of the way ;)
Last nights tempo was another lack luster performance on my part. If I didn't have a history of these bad tempos last fall I suppose I would be worried, but the truth is I just ran arguably my second or 1st best race ever, 10 miles at 6:03 pace, and Tuesday I ran 5*1600 comfortably at 5:52ish pace. Reality is I am a better racer the longer I go, and I am good at grinding out a lot of miles at a moderately fast pace, even if for some reason that doesn't always show up for Thursdays planned attempt to do the same. So showing up last night and failing to be able to get my breathing under control, and feeling like each mile was 5 miles doesn't really have me too concerned, yet.
Last year most of the tempos that I didn't have issues were ones that I pushed back to Friday or ones where I had fallen apart at the track. I think maybe my body just needs a little more time between track and tempo to really feel good, does that mean I can't do the tempo even if I am not fully recovered, no, but it means I need to do a much better job mentally and be prepared for a much tougher effort than I think it should be. In my head last nights tempo with 4 miles at 6:20, 1 at 6:15, and 1 at 6:05 I should feel like am running between half marathon and marathon effort for the first 5 miles and the last mile should feel between 5k and 10k effort. Unfortunately I felt like I was alternating between 5k and mile race pace effort last night and the paces were bad. I typically stop looking at the watch when this happens because clearly seeing bad splits does nothing to boost your ego or to help with the effort. Despite ignoring the watch and changing over to effort I had to come to a complete stop several times last night just to get my breathing and heart rate under control.
Then starts the internal battle. Am I being stubborn? Should I quit and do this tomorrow? Is it better to get in 6 slower tempo miles now and move on or would it be better to back it off, recover another day and try again this weekend?
I go into each of these workouts assuming I will get it done. And when I start to really struggle I am always caught off guard despite this being a relatively common occurrence for me. I don't like to plan for failure so I don't go into the workout with a set plan for what to do if I just can't do the planned workout. Maybe I should change that strategy...
I do need to figure out some sort of back up plan for nights like last night where I am just killing myself but can't hit the pace. I seem to be really affected by terrain on my tempo runs, whether that is because I am still not fully recovered from Tuesdays track efforts, or if mentally I only have so much wherewithal for the week I am not sure. So I think the next few tempos I will be hitting the track, I can take out all the outside variables then and even take the Garmin out of the equation. I'm hoping having a flat surface with no worries about trusting the watch might be enough to keep the tempos on Thursday and hit the paces without issue.
We'll see!
6:23.27
6:16.78
6:35.65
6:36.24 (2 stops to catch my breath/regroup)
6:41.61 (one water stop)
6:23.75 (one regroup stop and one water stop)
(Time from stops not included in the mile splits, sadly!)
Staying positive. I had a great time with my running pals after the workout last night and on the way home was belting along with FF (who we are seeing in a month!!!). I am so grateful for my rocking speedy body and all the fast miles it has given to me this year.
"Getting good at starting over, Every time that I return, I'm learning to walk again, I believe I've waited long enough, where do I begin?"
Now that we got that out of the way ;)
Last nights tempo was another lack luster performance on my part. If I didn't have a history of these bad tempos last fall I suppose I would be worried, but the truth is I just ran arguably my second or 1st best race ever, 10 miles at 6:03 pace, and Tuesday I ran 5*1600 comfortably at 5:52ish pace. Reality is I am a better racer the longer I go, and I am good at grinding out a lot of miles at a moderately fast pace, even if for some reason that doesn't always show up for Thursdays planned attempt to do the same. So showing up last night and failing to be able to get my breathing under control, and feeling like each mile was 5 miles doesn't really have me too concerned, yet.
Last year most of the tempos that I didn't have issues were ones that I pushed back to Friday or ones where I had fallen apart at the track. I think maybe my body just needs a little more time between track and tempo to really feel good, does that mean I can't do the tempo even if I am not fully recovered, no, but it means I need to do a much better job mentally and be prepared for a much tougher effort than I think it should be. In my head last nights tempo with 4 miles at 6:20, 1 at 6:15, and 1 at 6:05 I should feel like am running between half marathon and marathon effort for the first 5 miles and the last mile should feel between 5k and 10k effort. Unfortunately I felt like I was alternating between 5k and mile race pace effort last night and the paces were bad. I typically stop looking at the watch when this happens because clearly seeing bad splits does nothing to boost your ego or to help with the effort. Despite ignoring the watch and changing over to effort I had to come to a complete stop several times last night just to get my breathing and heart rate under control.
Then starts the internal battle. Am I being stubborn? Should I quit and do this tomorrow? Is it better to get in 6 slower tempo miles now and move on or would it be better to back it off, recover another day and try again this weekend?
I go into each of these workouts assuming I will get it done. And when I start to really struggle I am always caught off guard despite this being a relatively common occurrence for me. I don't like to plan for failure so I don't go into the workout with a set plan for what to do if I just can't do the planned workout. Maybe I should change that strategy...
I do need to figure out some sort of back up plan for nights like last night where I am just killing myself but can't hit the pace. I seem to be really affected by terrain on my tempo runs, whether that is because I am still not fully recovered from Tuesdays track efforts, or if mentally I only have so much wherewithal for the week I am not sure. So I think the next few tempos I will be hitting the track, I can take out all the outside variables then and even take the Garmin out of the equation. I'm hoping having a flat surface with no worries about trusting the watch might be enough to keep the tempos on Thursday and hit the paces without issue.
We'll see!
6:23.27
6:16.78
6:35.65
6:36.24 (2 stops to catch my breath/regroup)
6:41.61 (one water stop)
6:23.75 (one regroup stop and one water stop)
(Time from stops not included in the mile splits, sadly!)
Staying positive. I had a great time with my running pals after the workout last night and on the way home was belting along with FF (who we are seeing in a month!!!). I am so grateful for my rocking speedy body and all the fast miles it has given to me this year.
"Getting good at starting over, Every time that I return, I'm learning to walk again, I believe I've waited long enough, where do I begin?"
Magic
I've been trying to post a video every Wednesday that I am either grooving on or captures my current mood but my video/music muse has apparently left the building this week hence a day late post. Going to just have to settle for a fun little tune and video to get me pumped for the tempo tonight.
Strength 1600 Repeats
Last night at the track focus was on strength rather than speed. Which was just fine with me given the tender left heel and having just raced on Sunday. Workout was our standby 5*1600 at 10k pace with 90 second rests. Unfortunately for me my training partner NC is just too darn fast for me now and my fitness is finally improving enough that I can't run with Salty and FD anymore, so I am on my own these days at the track and for tempos. (Hint hint if there are any 37ish minute 10k, 1:00:xx 10 mile, or 2:45ish marathoners in NE Ohio looking for a training partner let me know!!!)
But MR showed up and needed at least her first 1600 to be around my pace so I had a nice mile with her to set the tone for the rest of my solo repeats. I thought the goal was 5:56 pace, but that seems wrong now that I am doing the math so maybe it was 5:54s. I had it in my head that I needed one 88 and the rest to be 89 for the quarter splits which would be 5:54 I think. Whatever.
First one with MR we went out right on target 45 through the 200 and 88/89 through the quarter. She was supposed to pick it up as the mile went and I let her pull ahead the last two quarters thinking I had eased into pace but came through a little fast in 5:51.
Next four I was on my own but they pretty much clicked off rather effortlessly. I had a relaxing song in my head and only occasionally had to remind myself to pick my head up and focus.
Splits:
5:50.8, 5:53.48, 5:52.10, 5:52.58, 5:48.30
I've run this workout faster with company, but I've also done it slower, so I was happy to get it all done below goal pace while feeling in control (no hammering) two days post race.
But MR showed up and needed at least her first 1600 to be around my pace so I had a nice mile with her to set the tone for the rest of my solo repeats. I thought the goal was 5:56 pace, but that seems wrong now that I am doing the math so maybe it was 5:54s. I had it in my head that I needed one 88 and the rest to be 89 for the quarter splits which would be 5:54 I think. Whatever.
First one with MR we went out right on target 45 through the 200 and 88/89 through the quarter. She was supposed to pick it up as the mile went and I let her pull ahead the last two quarters thinking I had eased into pace but came through a little fast in 5:51.
Next four I was on my own but they pretty much clicked off rather effortlessly. I had a relaxing song in my head and only occasionally had to remind myself to pick my head up and focus.
Splits:
5:50.8, 5:53.48, 5:52.10, 5:52.58, 5:48.30
I've run this workout faster with company, but I've also done it slower, so I was happy to get it all done below goal pace while feeling in control (no hammering) two days post race.
Weekly Rundown C'Bus Training Week 3
Goals for the week:
Total Mileage 75.
Monday: Easy.
Tuesday: Track (Mile Time Trial).
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace on Friday
Thursday: Tempo run: 7 miles @ 6:35 pace
Weekend:
Saturday: 5 easy miles.
Sunday: Perfect 10 race.
How it played out:
75 miles
7 runs
massage Friday
New 10 mile PR
New 1600 meter PR
I need to really be diligent with stretching and icing from here on out. I am going to try to get in for a few more massages as that really seemed to help with the left side issues. My left foot is becoming more of a concern, but it responded well to sticking it in an air cast last night and icing a few times throughout the day. The massage therapist indicated that my calfs are getting disproportionally strong in comparison to my shins which probably isn't helping the PF, and also could lead to other issues like tibial stress fractures, so I am adding in some shin strengthening to my daily routine.
Total Mileage 75.
Monday: Easy.
Tuesday: Track (Mile Time Trial).
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace on Friday
Thursday: Tempo run: 7 miles @ 6:35 pace
Weekend:
Saturday: 5 easy miles.
Sunday: Perfect 10 race.
How it played out:
75 miles
7 runs
massage Friday
New 10 mile PR
New 1600 meter PR
I need to really be diligent with stretching and icing from here on out. I am going to try to get in for a few more massages as that really seemed to help with the left side issues. My left foot is becoming more of a concern, but it responded well to sticking it in an air cast last night and icing a few times throughout the day. The massage therapist indicated that my calfs are getting disproportionally strong in comparison to my shins which probably isn't helping the PF, and also could lead to other issues like tibial stress fractures, so I am adding in some shin strengthening to my daily routine.
Reunited
I don't know why but as I finished out the Perfect 10 miler yesterday the lyrics "Reunited and It Feels So Good" popped into my head. I've come down a bit from my post race high, and found some nitpicky things to admonish myself for, but overall I am still feeling really great about the race yesterday. Like I am finally back to racing like myself again and ready to really rock it at the marathon this fall (as long as I can kick this PF in my left foot!)
I really wish I wouldn't have reviewed my Garmin splits before writing this race report though. I looked at my watch 2 or 3 times the whole race yesterday and only went off feel, using racers around me, and the race clocks to judge my effort. Let's just say my race time perception was a much more positive one that what it would have been had I been tuned into that watch :) The Garmin miles did not line up to a single marker on the course and the total mileage was a hair short which is a bit depressing. But gladly it isn't much short so even if you handicap my finishing time the .04ish miles it may have been short this would still have put my race solidly in my "A" goal target range.
I really wish I wouldn't have reviewed my Garmin splits before writing this race report though. I looked at my watch 2 or 3 times the whole race yesterday and only went off feel, using racers around me, and the race clocks to judge my effort. Let's just say my race time perception was a much more positive one that what it would have been had I been tuned into that watch :) The Garmin miles did not line up to a single marker on the course and the total mileage was a hair short which is a bit depressing. But gladly it isn't much short so even if you handicap my finishing time the .04ish miles it may have been short this would still have put my race solidly in my "A" goal target range.
So I will do my best to give this report as I remember it, and how it felt during the race. And try not to bias anything by my post race knowledge of the splits being significantly different from one mile to another :) But for posterity's sake I'll post the Garmin splits at the end.
I've raced Perfect 10 twice. Two years ago it was probably the first race where I made a breakthrough after working with my coach. Despite that I wasn't too hyped up for this. The race course is ok, but lots of turns and some rollers, and the weather is usually hot. Add to that the field usually isn't very deep and it is hard to get amped for a breakthrough. It wasn't on my original plan, I had really wanted to run CRIM this year, but the timing on CRIM and my planned half didn't work out, so Perfect 10 was the obvious back up 10 miler. Despite, or maybe because of, that my original intentions were to just hammer the race and see if I could possibly snatch up a sub 60 10 mile or blow up trying. Before all my set-backs this winter and spring I would definitely have thought I would be running sub 6 pace for the 10 mile by now. But given how things have gone I knew it was a bit of a stretch. I asked coach after the time trial on Tuesday if he was okay with me running a bit kamikaze for this one and he didn't seem too keen about it. Suggesting I'd be better off targeting 6:0X pace. I.e. I'd be in good shape if I broke 61.
I thought about it all week, discussed it with a few pals, and decided this would be a good chance for me to practice patience in a longer race and trust that I could hold the pace or pick it up later in the race. Given my disastrous race at Boston and my less than stellar tempos where I have started fast and either faded or blown up, I decided that despite my desire to really find my limits in a race and try to find that extra gear this was not the race to run like an idiot.
So I changed my race plan to going out somewhere between 6:05 and 6:10, trying to run 6-6:05 for the first half, and see if I could bring that down to 6 the last five. I visualized myself doing this a few times, and was pretty confident it would be a good run. At some point the week prior I did have this weird fear that for some reason I would get to the race and they wouldn't have me registered and I would have to fight to get my bib, but shrugged that off as pre race nerves.
Race morning arrived and my stomach was not on board. Uggh. Despite that my legs felt really good having gotten a massage Friday night, and the weird left side sluggishness was gone. Stomach issues got me to the race a little later than planned and I hustled over to packet pick up and proceeded to wait and wait and wait in line. Got to the table and surprise surprise, my bib is nowhere to be found. Uggh. Not good. I briefly wondered if perhaps one of my friends picked it up, or maybe someone accidentally got my bib when my training friend SB was also told they didn't have her bib. They found the RD and ushered us off to get new bibs. Just after getting the new bib Salty and NC found me and announced they had my bib. Good, but now I am a bit stressed, my stomach is still sketchy, and time for the warm up is running low. They were parked on the opposite side as me so we jogged to my car, grabbed my race shoes and then headed to NCs car to get our bibs on. Realized I forgot to take pepto and went back to my car again before finally changing, deciding that despite the cooler temps and rain that I'd be happier in a sport bra because of the humidity.
Next problem was we were ten minutes from go time and I still had to go and the line was out of control. We found a lone portalet that was locked with no one in it, but that was no sweat for us, I just pried that baby open and took care of business!
Finally got in a few strides and headed to the start. Did an abbreviated dynamic warm up, a few more strides, then lined up with the rest of the crew. NC was there, she is my training buddy and local super star, so I knew I wouldn't be running her race. There were a few guys I thought I might be able to hang with, and then another local running chick who usually sticks to shorter distance races, this would be her first race longer than 5 miles, running with her husband. She is faster than me in the short stuff, but I wasn't sure if I would be able to stick with her for a slightly longer race. I tend to improve the longer I go, so as you can guess I was definitely looking forward to feeling more comfortable than I have in a race in a long time :)
Our friend Allanjel showed up at the start to cheer and take photos. We got some fun shots and NC chided me for holding up the peace sign, as apparently one should never hold up the number 2 before a race. I told her I would be more than happy to be top 3, and 2 would be A-OK with me :) But given our other speedy friend got my lucky number as her bib and has beat me in every race we've run together, I knew I'd need more than luck to place second that morning. ;) Other than that I was basically my usual cheesy start line self. They had a bit of a delay and were playing some music to entertain us, I tried to start a dance party, but no one else seemed to want to join. Oh well!
Not sure if NC is holding up a 1 here or calling me a loser ;)
Eventually things did indeed get started and I did my best to roll out behind NC and not get caught up in the quick pace. I knew she planned to run 5:50ish pace the whole way and didn't want to get pulled into that. I watched as a small pack of guys took off with her behind the 5 or so guys that took off into the lead. Then I watched as a few guys I normally race around started to inch up on her little pack that also grew to include LB and her husband. I just focused on staying comfortable and relaxed. I think I glanced at the watch at a half mile or so and it was in the 5:40s so I backed it down a hair. I decided I needed to stick to the plan and not get caught up in anyone else's pace, even if that meant running solo for awhile. I'd have to try and run some people down later in the race if they wanted to push the pace early.
My Garmin beeped a bit before the mile marker and I saw 5:50 something and knew I needed to chill a bit more. Though I crossed the race mile marker right at 6 and thought that was pretty good. I let the pack I was targeting pull ahead and settled into my own rhythm. I have been watching some old track races to get fired up and I have been visualizing myself running like Jen Rhines. I really tried to emulate that grinder/evenly paced effort since that is how I typically race. Now I had just added an extra visual of someone elite that employs a similar strategy to really force myself to stay positive about my racing experience and trust myself and trust my racing instincts.
The second mile volunteer called out somewhere around 12 minute pace for that mile and I was feeling nice and smooth. I was a bit surprised to get caught by a few guys here, and worked my way up to a pack of 3 or so local guys I knew and encouraged them to work together. Alas it seemed to be an every man for themselves day and a few pulled ahead and a few fell behind. Apparently no one was up for a pack mentality.
I just focused on whoever was ahead of me, using the mantra relax and glide to force myself to run smooth and keep the pace and breathing relaxed. I hit the third mile and the volunteer called out somewhere around 17:56 and coach was there telling me I was ahead of the pace. Upon NC's advice I had stuffed my gel in my bra and was planning to take it at mile 4 but during the pre race talk it had sounded to me like there was no water stop at 4, the gel was irritating my skin so I decided to take it just after 3 and fell back a little from the guys I was with here.
Miles 4 and 5 I did my best to use my mantra and really just focused on slowly closing the gap on the guys in front of me. I really felt relaxed and like I was nailing the effort, so I was a bit surprised to pass the 5 mile clock and see 29:56 and again hear coach telling me I was ahead of the target. These miles are on a long uphill stretch into the wind and I really was just focused on staying smooth and not wasting energy. The sub 30 was a mental boost for sure, and I had to laugh about my morning post saying I would no longer be trying to hold sub 6 for as long as possible and here I was doing just that.
As I neared the out and back turn around I got to see my speedy buddies up ahead. Kam Lee as usual was killing it and NC was far ahead of all us other ladies. Unfortunately for me LB and her hubby were also pretty far up on me. I was definitely getting geared up for a long push if I wanted to even come close.
I caught two of the guys in the 5th mile and was surprised that one of them, MB, went with me and even surged ahead of me in the 6th mile. When we hit the turn around I started to push. I felt a surge of energy and I was ready to start hammering. It was a downhill stretch and the wind was at our backs now, I was ready to see about this negative split!
MB, to his credit, stuck with me for the next 2 or so miles. I cheered a few buddies that were coming up the opposite side, but had to resort to a friendly wave when I heard some of the latter cheers as I was definitely starting to work. Allanjel was at about the 7 mile mark taking photos, I contemplated "posing" but didn't muster the energy (and was rewarded with an unflattering awful action shot) but was grateful for her cheering and reminding me to relax. I shook out my arms and started pumping them harder and really driving the next mile.
Uggh! Note to self, there is always time for smiles mid race if you don't want to look like this in your race photos! Also rain+sports bra+race effort just does not equally flattering on me, I look like I am doing some weird sort of jig!
I was by myself now and at mile 8 the volunteer called out 48:16ish. My race brain math told me I needed a 6 and a 5:45 mile if I wanted to break 60. I had been closing the gap on LB and her hubby, and one older gentleman who had pulled away from me really early in the race, but I was starting to run out of steam. I really focused on trying to close the gap that next mile, perhaps was thrown off a little bit by a van that seemed to be following the gentleman in front of me, but did my best to ignore the wind and the small rollers that were slowly juicing me. I did look at the Garmin when it beeped for mile 9 and saw a 6:12. Ouch! So I did what any sane racer does and tried to tap back into my mantra and dig deep to really push that last mile.
I had definitely closed the gap on LB and her hubby, but unfortunately I was running out of real estate. I don't remember what tune it was now, but some slow oldies tune got stuck in my head, and I had to force myself to find a better pump me up tune and dig in. A young guy passed me with about a half mile to go, but the legs just wouldn't respond, I knew if I wanted to catch LB I had to go with him, but I was just not going to be able to do it. I pumped my hand and did my best sprinter imitation as I headed into the stadium and onto the track. Crossed the line knowing I had just run a great race and feeling really happy with the effort.
According to the official results I ran 1:00:26. I always wait to stop my watch until after the line because I like to be pleasantly surprised when the results are posted rather than upset about the race saying I ran slower than my watch, plus photos of you stopping your watch on the line are lame ;) So I was admittedly a little disappointed that the official time wasn't closer to 1:00:23 given I had 1:00:25 after having waited a few seconds across the line before stopping the watch. Oh well. Still a major PR and as my watch splits below would reveal, I should not be greedy as if it was up to my Garmin I would have run closer to 1:00:39.
So I quickly found my coach and the keys as I was now freezing post race, soaking wet in my buns and sports bra, and then jogged around with my friends and got in my cool down feeling elated, and shocked that despite going against what I had said and going out sub 6 for at least 5 miles that I had come back in 30:30 and finally run a race on par with what I had done last fall at Columbus, perhaps evenly marginally better than Columbus depending on whose fitness calculator you use ;) During the race I had just gone with the flow despite hearing the fast splits because the weather was cool and I figured we were all seeing a boost in times after suffering through so many miserable hot and humid runs this year.
Post race awards!
To keep it real my garmin splits are below:
5:48, 6:10, 5:56, 6:06, 6:17, 6:24, 5:48, 6:02, 6:12, 5:44 (5:57 pace)
Meaning 5 miles according to my Garmin was closer to 30:17 and showing that I had run a bit more conservatively that first half, as promised, than what the race clocks previously indicated. And meaning the second 4.96 was in 30:10, would be around 30:23 if we decide it was short. Meaning a pretty evenly paced race, despite all those crazy splits! I guess the course is more rolling than I thought because I really think other than the first mile and the 6-8 push my effort was pretty even.
Well you can imagine I was a little less stoked after seeing the Garmin splits, and seeing my Garmins 9.96 total and not 10+ :) But like I said I am still really happy with the effort and the result. I just find it amusing that I can so wholeheartedly be fooled into thinking I am running something in a much different manner than reality. Just goes to show how much perception affects our efforts! Also meaning I really can just trust myself in these races and not worry so much about watches and clocks, I can confidently say that for the day and the conditions I nailed this one. It feels so good to run the way you know is possible deep down.
Change of Plans
Not last minute, but last minute posting about it :) I decided I am going to practice patience instead of balls today. So the new plan is to go out at a reasonable pace and see if I can't negative split this sucker in an effort to teach myself patience for the marathon!
Wish me luck! Hopefully these thunderstorms don't delay the party!
Wish me luck! Hopefully these thunderstorms don't delay the party!
Longer Slower Tempo Night
With the time trial on Tuesday and Perfect 10 coming up on Sunday this weeks tempo was a little slower, but a little longer. Goal was 7 miles at 6:35 pace. A work meeting at lunch thwarted my plans to get the tempo done at lunch and double in the evening. The weather took a nose dive in temps this week so a lunch run actually would have been pleasant for once. Alas that didn't work out so I met up with Salty at North Chagrin and we ran the roads for our tempo. Course is rolling, and there is a lot of traffic so I was conscious of keeping aware and alert.
I decided to reset the watch this week and just focus on average pace rather than each individual mile. This worked out pretty well though with the rollers it was a bit tougher to nail things. Somewhere in the middle of mile 6 I saw the average pace had slowed from 6:32 to 6:36 and I overcompensated a bit that last mile and ended up with 7 at 6:31 for the night. (6:35,6:26,6:40,6:33,6:30,6:40,6:16)
My whole left side just felt "off" almost like the glute/hamstring/quad weren't engaging. Definitely a weird feeling. It wasn't like I was dragging the leg, but it definitely didn't feel like it had that normal bounce back after each step. Hoping the massage tonight will loosen everything up and it will feel normal for Sunday. It felt better on the cool down and this mornings super slow jog. The left foot was pretty pissy for 2 or so miles before finally loosening up. My stomach was threatening to rebel but thankfully waited until after the tempo miles were over.
Despite that got in a long cool down to get in the 16 miles for the day and got to see some buddies out racing the Twilight Trail 8k.
I decided to reset the watch this week and just focus on average pace rather than each individual mile. This worked out pretty well though with the rollers it was a bit tougher to nail things. Somewhere in the middle of mile 6 I saw the average pace had slowed from 6:32 to 6:36 and I overcompensated a bit that last mile and ended up with 7 at 6:31 for the night. (6:35,6:26,6:40,6:33,6:30,6:40,6:16)
My whole left side just felt "off" almost like the glute/hamstring/quad weren't engaging. Definitely a weird feeling. It wasn't like I was dragging the leg, but it definitely didn't feel like it had that normal bounce back after each step. Hoping the massage tonight will loosen everything up and it will feel normal for Sunday. It felt better on the cool down and this mornings super slow jog. The left foot was pretty pissy for 2 or so miles before finally loosening up. My stomach was threatening to rebel but thankfully waited until after the tempo miles were over.
Despite that got in a long cool down to get in the 16 miles for the day and got to see some buddies out racing the Twilight Trail 8k.
You Wish
Turns out some good tunes just don't have videos :) But this one is worth a listen anyways, in my opinion. Just good kick back and chill music.
1600 TT
Well last night was our annual 1600 meter time trial on the track. Being that my focus is on the marathon I wasn't particularly amped for this one. If I felt good I thought I might be able to run 5:05ish. Last year I ran 5:17 and followed that up with 5:20 at Case this spring. Dreams of sub 5 obviously dance in your head, but reality for me right now is shy of where those dreams would like it to be, for now.
The weather actually played nice last night. First workout in what seems like months that I did not end looking like I jumped in the lake. But my throat was dry, so I bummed a piece of gum off NC so I would not feel thirsty during the mile.
We warmed up, did some strides, and watched half of the group get in their time trial before starting into ours.
I just wanted to run off effort, try not to get hung up on the splits, and try to make it an honest mile. I figured if I was between 75 and 80 each split that would be a good night. We took off from the second lane, when we cut in I was shocked to see the guys in the outside lanes already far ahead of us and briefly wondered if we had cut in too early, but turns out they are just that darn fast :) First lap I managed to get around TR and came through in 74. Next lap worked my way around one more guy in 2:31. Then I was in no mans land. Definitely feeling it, but I did my best to keep my effort up. I could hear heavy breathing behind me and just tried to focus on my effort. Shortly before finishing the 3rd lap GH caught me and coach and he urged me to go with him which got me out of my third lap slump (somewhere around 3:53) and back into the game. Unfortunately GH had to pull up around 150 into the lap so I did my best to focus on NC who was far ahead of me and reel her in just a little bit. Crossed in 5:10.76. Second PR of the year for me (Ah how different things can be one year to the next, from PRs in every race to struggling to stay near your previous level!). Ironically my only PRs this year are now in the 3000 meters (admittedly still a soft PR) and now the 1600 meter. Basically two events that are not really my thing. While I have done better in each race than I did last year, I am still a bit behind my amazing fall times, so it is nice to notch a PR, even if it is in a 1600 meter time trial! Good news is this weekend I should be shattering my currently very soft 10 mile PR.
The lungs definitely felt the effort last night. I've been holding allergies or a cold at bay for a few weeks now with runny nose and sore throat, and my throat and lungs were ragged after the mile.
But with a 10 or so minute recovery I was able to follow up the time trial with our prescribed 12*200s with 200 jogs. All in 38-40. Basically just working on foot speed. Still not a fan of 200s. They take forever with the rests and for some reason to me they just don't feel like a real workout, though they usually whoop my butt.
My left foot definitely was angry about all the speed last night so I will be icing and stretching and rolling and hopefully will keep it at bay until a massage Friday night!
The weather actually played nice last night. First workout in what seems like months that I did not end looking like I jumped in the lake. But my throat was dry, so I bummed a piece of gum off NC so I would not feel thirsty during the mile.
We warmed up, did some strides, and watched half of the group get in their time trial before starting into ours.
I just wanted to run off effort, try not to get hung up on the splits, and try to make it an honest mile. I figured if I was between 75 and 80 each split that would be a good night. We took off from the second lane, when we cut in I was shocked to see the guys in the outside lanes already far ahead of us and briefly wondered if we had cut in too early, but turns out they are just that darn fast :) First lap I managed to get around TR and came through in 74. Next lap worked my way around one more guy in 2:31. Then I was in no mans land. Definitely feeling it, but I did my best to keep my effort up. I could hear heavy breathing behind me and just tried to focus on my effort. Shortly before finishing the 3rd lap GH caught me and coach and he urged me to go with him which got me out of my third lap slump (somewhere around 3:53) and back into the game. Unfortunately GH had to pull up around 150 into the lap so I did my best to focus on NC who was far ahead of me and reel her in just a little bit. Crossed in 5:10.76. Second PR of the year for me (Ah how different things can be one year to the next, from PRs in every race to struggling to stay near your previous level!). Ironically my only PRs this year are now in the 3000 meters (admittedly still a soft PR) and now the 1600 meter. Basically two events that are not really my thing. While I have done better in each race than I did last year, I am still a bit behind my amazing fall times, so it is nice to notch a PR, even if it is in a 1600 meter time trial! Good news is this weekend I should be shattering my currently very soft 10 mile PR.
The lungs definitely felt the effort last night. I've been holding allergies or a cold at bay for a few weeks now with runny nose and sore throat, and my throat and lungs were ragged after the mile.
But with a 10 or so minute recovery I was able to follow up the time trial with our prescribed 12*200s with 200 jogs. All in 38-40. Basically just working on foot speed. Still not a fan of 200s. They take forever with the rests and for some reason to me they just don't feel like a real workout, though they usually whoop my butt.
My left foot definitely was angry about all the speed last night so I will be icing and stretching and rolling and hopefully will keep it at bay until a massage Friday night!
Columbus 2011 Training Week 2
Goals for the week
Total Mileage 75-80
Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace on Friday
Thursday: Tempo run: 6 miles @ 6:15 pace
Weekend:
17 miles @ 7:30
12 miles (4 miles @ 7:15, 4 miles @ 7:00, 4 miles @ 6:50)
How it played out:
80 miles
9 runs/2 doubles
All workouts at or below pace for all but the tempo
Two fun relay events Friday and Saturday to get in the extra 5 miles I needed for the week.
Long runs were humid scorchers, but survived and so far seem no worse for wear (knock on wood!)
biked 4 easy miles post run today.
no swimming.
Total Mileage 75-80
Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace on Friday
Thursday: Tempo run: 6 miles @ 6:15 pace
Weekend:
17 miles @ 7:30
12 miles (4 miles @ 7:15, 4 miles @ 7:00, 4 miles @ 6:50)
How it played out:
80 miles
9 runs/2 doubles
All workouts at or below pace for all but the tempo
Two fun relay events Friday and Saturday to get in the extra 5 miles I needed for the week.
Long runs were humid scorchers, but survived and so far seem no worse for wear (knock on wood!)
biked 4 easy miles post run today.
no swimming.
Bringing Sweaty Back
Because no one likes to read about blown workouts. A pic from after Wednesdays sweaty lunch run. Temperatures weren't even that bad, but by half way through the run my shirt had reached it's saturation point, and by the finish my shorts were so wet I might as well have jumped in the Cuyahoga. The photo doesn't do it justice but everything was clinging to me, and it was not flattering in the slightest. I am so ready for fall weather and less humidity!
Log it and forget about it tempo
One of these days I will learn to go out on pace or slower in a tempo. Duh it feels good to go fast in the early miles, but you have 6 miles total, not 3 :) Like I said, one of these days I will learn. Today was not that day.
Goal 6 at 6:15. NC had 6 at 6:10 so I decided I would just stay with her if I could. Seemed reasonable at the time...
6:11
6:09
6:11...and then things went south
6:26 and I was fighting for it. I let the watch get the better of me and I decided to take a two minute walk break to catch my breath and settle the heart rate after this one.
Started back up and just ran tempo effort the last two miles without looking at the watch. It felt like the two longest miles of my life. (Where the Hell did these hills come from? I don't remember it being that up and down at the start?)
Alas post workout revealed that I had fallen way off finishing out the last two in 6:35 and 6:38. Ouch!
Oh well. It is hot and humid around here, track workout Tuesday was hard and I neglected to have my usual endurox after. And yesterdays run was extremely sweaty. I'm chalking it up to dehydration combined with being a little too aggressive early in the run and lacking the metal tenacity to fight through when it got tough tonight.
Moving on!
Goal 6 at 6:15. NC had 6 at 6:10 so I decided I would just stay with her if I could. Seemed reasonable at the time...
6:11
6:09
6:11...and then things went south
6:26 and I was fighting for it. I let the watch get the better of me and I decided to take a two minute walk break to catch my breath and settle the heart rate after this one.
Started back up and just ran tempo effort the last two miles without looking at the watch. It felt like the two longest miles of my life. (Where the Hell did these hills come from? I don't remember it being that up and down at the start?)
Alas post workout revealed that I had fallen way off finishing out the last two in 6:35 and 6:38. Ouch!
Oh well. It is hot and humid around here, track workout Tuesday was hard and I neglected to have my usual endurox after. And yesterdays run was extremely sweaty. I'm chalking it up to dehydration combined with being a little too aggressive early in the run and lacking the metal tenacity to fight through when it got tough tonight.
Moving on!
Bleed it Out
A few Fridays ago I did a night 5km for fun with Salty. It was a money race so we figured best case we go out get in a hard run and come home with some money. Worst case we have fun with the track start and finishing under the lights with a bunch of HS XC kids. I figured I would go out conservative and just stay behind whoever was in first and then see how I felt towards the end and if I had a kick. But we showed up and the weather was actually cool from the storms that had just rolled through and that little spark ignited with the maybe you could actually run fast tonight thought at the back of my mind. Salty had similar thoughts, but I pretty much gave up on that during the extremely sluggish warm up that revealed though it was cooler it was still muggy as heck.
But Salty found a few pennies and insisted this was a good sign, and we returned from the warm up to a rainbow before changing into our racing flats and heading to the track.
Got in the strides and then lined up on the track with a ton of young HS runners. I had no clue what the course would be like. We started on the track and it looked to me like we would run 100 meters before making a sharp right out of the track onto the road. Turns out we actually ran a lap first and placing ourselves on the left side of the track worked out well. Went out smooth and was content to settle in with the boys around me until about 100 meters when I saw a local gal ahead of me and my competitive nature got the best of me and I decided to push to take the lead early and hopefully hold it.
Despite upping the pace I was having fun. They were playing Beyonce's Single Ladies and as we exited the track I danced a little after seeing a boy ahead jamming. I settled in with a few guys. I heard a spectator ask where all the women were as I passed. I shouted "right here" and joked with the guy next to me that I realized I had short hair but I thought the sports bra gave me away. Despite joking around a bit and being careful over the few speed bumps in the first mile we reached the mile split in 5:26. Whoa :) Not sure if they were in the right place, but I felt good so I just rolled with it.
I did my best to pull up with a few guys and pass who I could over the next mile. Early in the second mile I got boxed in by two young guys and after getting kicked a few times I finally asked for some space and they both split wide and I pulled ahead of them. Feeling bad for my "bossiness" I encouraged them to stick with me, but they fell off.
The second mile was on streets and a bike path of sorts, not perfectly flat but no real hills. I took water at the aid station and passed the second mile in 5:55. I knew based on the 2 mile split that sub 18 was possible so I focused on my form and relaxing. But clearly I had slowed way down. I did my best the next mile to pick up the effort as I knew if I ran another slow split both Salty and KG were capable of catching me.
The next mile you head into the woods on a bike path and by then it was dark. A few small rollers in here and I worked on catching some boys but was careful not to slip as it was a bit damp on the path. Somewhere in here was a turn and I risked one glance back and noted I had a pretty good gap on the ladies and felt comfortable I had first in the bag as long as I didn't let up.
As we headed back towards the track we had to cross one road and unfortunately the volunteers controlling traffic did not have much power over the antsy drivers and they shouted at me and the guy next to me to "watch out for the car", so we swerved wide and I joked with the guy next to me asking if it would be rude if I had replied "Isn't that your job?". I let the guy next to me pull ahead as we headed onto the track. I didn't notice the clock on the score board until I had a little over 100 meters to go. Poor math skills told me I might be able to eek out a PR and I hammered in, but it was a bit too far and I settled for a 17:53 win. The guy I was with at the car crossing ran 17:43. I should have gone with him! I was working hard, but I definitely did not lay everything I had out there. Granted the goal was to have fun and I did, but that little spark was saying, told you so!
Looking at the results I must have been a nice target for the few guys behind me, I don't know how I didn't notice the 3 or so guys that must have been breathing down my neck at the line.
Like Johnnycake I basically just ran my race at the effort that felt appropriate. It worked out well, but next race I need to get out of safe territory and really push some boundaries. This would have been a perfect opportunity to do that and I just didn't see that until after it was over. So I am getting amped up to really lay it on the line next race which is Perfect 10 miler. I think it will be a good race to really go for it and since Johnnycake and Friday Night Lights were solid I don't need the race to be a confirmation of fitness, I can risk a blow up. I know where I am at based on those races and my workouts. I am going to take a chance at Perfect 10 and see if I can't find that extra gear and really step it up. So screw the pace charts and predictors, Perfect 10 it is time to see what these legs are made of. Goal is to run sub 6 for as long as I can and try to break 60 or leave it all on the line trying to.
But Salty found a few pennies and insisted this was a good sign, and we returned from the warm up to a rainbow before changing into our racing flats and heading to the track.
Got in the strides and then lined up on the track with a ton of young HS runners. I had no clue what the course would be like. We started on the track and it looked to me like we would run 100 meters before making a sharp right out of the track onto the road. Turns out we actually ran a lap first and placing ourselves on the left side of the track worked out well. Went out smooth and was content to settle in with the boys around me until about 100 meters when I saw a local gal ahead of me and my competitive nature got the best of me and I decided to push to take the lead early and hopefully hold it.
Despite upping the pace I was having fun. They were playing Beyonce's Single Ladies and as we exited the track I danced a little after seeing a boy ahead jamming. I settled in with a few guys. I heard a spectator ask where all the women were as I passed. I shouted "right here" and joked with the guy next to me that I realized I had short hair but I thought the sports bra gave me away. Despite joking around a bit and being careful over the few speed bumps in the first mile we reached the mile split in 5:26. Whoa :) Not sure if they were in the right place, but I felt good so I just rolled with it.
I did my best to pull up with a few guys and pass who I could over the next mile. Early in the second mile I got boxed in by two young guys and after getting kicked a few times I finally asked for some space and they both split wide and I pulled ahead of them. Feeling bad for my "bossiness" I encouraged them to stick with me, but they fell off.
The second mile was on streets and a bike path of sorts, not perfectly flat but no real hills. I took water at the aid station and passed the second mile in 5:55. I knew based on the 2 mile split that sub 18 was possible so I focused on my form and relaxing. But clearly I had slowed way down. I did my best the next mile to pick up the effort as I knew if I ran another slow split both Salty and KG were capable of catching me.
The next mile you head into the woods on a bike path and by then it was dark. A few small rollers in here and I worked on catching some boys but was careful not to slip as it was a bit damp on the path. Somewhere in here was a turn and I risked one glance back and noted I had a pretty good gap on the ladies and felt comfortable I had first in the bag as long as I didn't let up.
As we headed back towards the track we had to cross one road and unfortunately the volunteers controlling traffic did not have much power over the antsy drivers and they shouted at me and the guy next to me to "watch out for the car", so we swerved wide and I joked with the guy next to me asking if it would be rude if I had replied "Isn't that your job?". I let the guy next to me pull ahead as we headed onto the track. I didn't notice the clock on the score board until I had a little over 100 meters to go. Poor math skills told me I might be able to eek out a PR and I hammered in, but it was a bit too far and I settled for a 17:53 win. The guy I was with at the car crossing ran 17:43. I should have gone with him! I was working hard, but I definitely did not lay everything I had out there. Granted the goal was to have fun and I did, but that little spark was saying, told you so!
Looking at the results I must have been a nice target for the few guys behind me, I don't know how I didn't notice the 3 or so guys that must have been breathing down my neck at the line.
Like Johnnycake I basically just ran my race at the effort that felt appropriate. It worked out well, but next race I need to get out of safe territory and really push some boundaries. This would have been a perfect opportunity to do that and I just didn't see that until after it was over. So I am getting amped up to really lay it on the line next race which is Perfect 10 miler. I think it will be a good race to really go for it and since Johnnycake and Friday Night Lights were solid I don't need the race to be a confirmation of fitness, I can risk a blow up. I know where I am at based on those races and my workouts. I am going to take a chance at Perfect 10 and see if I can't find that extra gear and really step it up. So screw the pace charts and predictors, Perfect 10 it is time to see what these legs are made of. Goal is to run sub 6 for as long as I can and try to break 60 or leave it all on the line trying to.
Double Ladder
Coach was out of town this week at a family reunion so we were left to our own devices. With the start of marathon training for Salty and I last week and NC building mileage to do some smoking fast halfs before ramping up for the Trials we are all at different fitness levels and we all have our own paces now, but same workout structure. It is a bit of a relief not to have to keep up with NC, but certainly the workouts are harder when I have to do them on my own. This weeks tempo will be interesting as I haven't had to run one solo since the winter.
Last night was 2 sets of 1600, 800, 400, 400 with descending quarter splits. 2 minute rests after the 1600, 1 minute after the 800 and 400 and 2:30 between the sets. Goals 5:45 (86 per quarter), 2:48 (84 per quarter), 81, and 79.
We've been trying to get in 2 miles easy (if traffic allows) before our official warm up of some knee skips, lunges, high knees, leg swings, 1 mile around 7:30, then 4*100 strides.
I forgot my contacts so the world was a blurry place and I think that made my focus a little blurry but I got everything done on pace. A little fast during the 800 to begin with and a little fast on the second mile but other than that I ran pretty consistently despite being on my own. I decided to start all the repeats with NC so I would have a target to chase a bit, so a little bit less rest but not much.
I was definitely tired after this one, but managed to get in a 3 mile cool down for a total of 11 miles for the night and finished it up with the Jay Johnson pedestal and Myrtl cool down. I definitely felt that I earned my Summer Shandy waiting for me at home in the fridge!
Last night was 2 sets of 1600, 800, 400, 400 with descending quarter splits. 2 minute rests after the 1600, 1 minute after the 800 and 400 and 2:30 between the sets. Goals 5:45 (86 per quarter), 2:48 (84 per quarter), 81, and 79.
We've been trying to get in 2 miles easy (if traffic allows) before our official warm up of some knee skips, lunges, high knees, leg swings, 1 mile around 7:30, then 4*100 strides.
I forgot my contacts so the world was a blurry place and I think that made my focus a little blurry but I got everything done on pace. A little fast during the 800 to begin with and a little fast on the second mile but other than that I ran pretty consistently despite being on my own. I decided to start all the repeats with NC so I would have a target to chase a bit, so a little bit less rest but not much.
| 05:45.0 |
| 02:48.1 |
| 80.9 |
| 78.58 |
| 05:42.8 |
| 02:47.2 |
| 80.35 |
| 77.88 |
I was definitely tired after this one, but managed to get in a 3 mile cool down for a total of 11 miles for the night and finished it up with the Jay Johnson pedestal and Myrtl cool down. I definitely felt that I earned my Summer Shandy waiting for me at home in the fridge!
Columbus 2011 Training Week 1
Goal:
Total Mileage 70 - 75.
Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:40 pace on Friday
Thursday: Tempo run:6 miles @ 6:25 pace
Weekend:
18 miles @ 7:30
12 miles @ 7:15
How it played out:
75 miles
7 runs
1* 20 minute swim
weekend runs went well
Total Mileage 70 - 75.
Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:40 pace on Friday
Thursday: Tempo run:6 miles @ 6:25 pace
Weekend:
18 miles @ 7:30
12 miles @ 7:15
How it played out:
75 miles
7 runs
1* 20 minute swim
weekend runs went well
Grouchy Tempo
I got my replacement Garmin Wednesday in the mail. Charged her up and let her load sattelites Thursday morning while we cheered on the masters 5k women at the USATF masters track championship at Baldwin Wallace in a torrential rain storm. Our friend Barb ran an amazing 5k placing first in her age group (60-65) and running 30 seconds faster than her lifetime personal best. She ran 20:37.54. Of note I only ran faster than that time twice while in high school and thought I was pretty hot stuff. Barb is amazing and just so inspiring! I can't imagine how fast she would have been if women's distance running had been the standard when she was in high school and college. Barb hates running in the rain so for her to do so well in conditions she really hates was really impressive, though not unexpected, Barb never ceases to amaze!
With all that track action you would think I would have been fired up for my tempo. I took the morning off work to go watch Barb race and get the tempo in with NC and Salty. I had a new Garmin I could (hopefully) trust to work and not go all crazy on me. What could be better right?
Well unfortunately my legs just felt like tree trunks, and when we started into the tempo I glanced at the watch early fully expecting it to say I was going too fast only to see a pace 30 seconds slower than the goal. Uggh! So I upped the effort and got it down to target range, but man it just didn't feel smooth. Not sure if it was the new locale, the humidity, or just my lack of mental fortitude, but I was not feeling it yesterday. I forced the first two miles to get them in range running ahead of NC and Salty and then just basically had an internal war with myself the next four miles to keep going clinging close to NC.
I hit the paces, but it just wasn't much fun. Oh well. Next time I will come to the workout with a better attitude and remember to keep it light and motivational, rather than a grouchy negative berate myself atmosphere. Good news is despite not feeling it and being a big grouch I still got the workout done. Much better than in the past where I would have thrown in the towel when feeling so sluggish.
Goal was 6 @ 6:25 and I think subconsciously I just really want to be at a better place right now. I want yesterdays effort to be resulting in 6 to 6:05 pace, and reality is it just isn't there yet. But hopefully a little more patience and it will be soon!
6:27.67
6:23.19
6:22.04
6:18.63
6:17.51
6:16.87
With all that track action you would think I would have been fired up for my tempo. I took the morning off work to go watch Barb race and get the tempo in with NC and Salty. I had a new Garmin I could (hopefully) trust to work and not go all crazy on me. What could be better right?
Well unfortunately my legs just felt like tree trunks, and when we started into the tempo I glanced at the watch early fully expecting it to say I was going too fast only to see a pace 30 seconds slower than the goal. Uggh! So I upped the effort and got it down to target range, but man it just didn't feel smooth. Not sure if it was the new locale, the humidity, or just my lack of mental fortitude, but I was not feeling it yesterday. I forced the first two miles to get them in range running ahead of NC and Salty and then just basically had an internal war with myself the next four miles to keep going clinging close to NC.
I hit the paces, but it just wasn't much fun. Oh well. Next time I will come to the workout with a better attitude and remember to keep it light and motivational, rather than a grouchy negative berate myself atmosphere. Good news is despite not feeling it and being a big grouch I still got the workout done. Much better than in the past where I would have thrown in the towel when feeling so sluggish.
Goal was 6 @ 6:25 and I think subconsciously I just really want to be at a better place right now. I want yesterdays effort to be resulting in 6 to 6:05 pace, and reality is it just isn't there yet. But hopefully a little more patience and it will be soon!
6:27.67
6:23.19
6:22.04
6:18.63
6:17.51
6:16.87
Believe
I've liked this song by The Bravery for a long time. Though the video creeps me out a bit, not sure why.
Camille Heron and Magdalena-Lewy-Boulet both just posted some inspiring blogs about perseverance in the sport. You can tell that both ladies despite previous setbacks fully believe in what they are doing in the sport and in the consistent long term efforts they have put forth. Very inspiring!
Camille Heron and Magdalena-Lewy-Boulet both just posted some inspiring blogs about perseverance in the sport. You can tell that both ladies despite previous setbacks fully believe in what they are doing in the sport and in the consistent long term efforts they have put forth. Very inspiring!
6*1200s
Marathon training started this week so it was on to longer repeats on the track this week, short rests, but slower (10K) pace. I was on my own this week as Salty is helping out at XC camp and NC's paces were a hair too quick for me to do without working too hard or risking a blow up.
So it would be 6*1200 with goal of 4:27 (89 per quarter) and 90 second rests. Good news about running by myself is I could take the inside lane every repeat, and I had no one to blame but myself if I was off pace.
For the first time this year, and possibly ever, I went through the first 200 right on pace in 44. Amazing! We have been in the habit of running the front 200 of most laps fast so it was nice to actually start a repeat with the right effort for once. Of course that meant I actually had to nail the effort the whole way, no slacking off on the back half. The workout went fine. Nothing special to report. It wasn't easy, but it was all very controlled effort wise. I did have to force myself to focus a few times in the early repeats as I was day dreaming a bit since the pace wasn't that difficult and I was by myself.
The right knee is still doing it's weird stiff thing when it is not warmed up. Stiff to start the warm up, and stiff on the cool down, but loosens up pretty quickly. I should probably make an effort to ice it and baby it a bit more to try and nip it before it becomes an issue.
The weather was a little cooler last night, but still hot enough that I used the ice and was feeling a bit warm after the first few repeats. Despite that we have really been getting a good crowd at the track. It has been exciting to watch everyone work hard and see the pay off at their races!
So it would be 6*1200 with goal of 4:27 (89 per quarter) and 90 second rests. Good news about running by myself is I could take the inside lane every repeat, and I had no one to blame but myself if I was off pace.
For the first time this year, and possibly ever, I went through the first 200 right on pace in 44. Amazing! We have been in the habit of running the front 200 of most laps fast so it was nice to actually start a repeat with the right effort for once. Of course that meant I actually had to nail the effort the whole way, no slacking off on the back half. The workout went fine. Nothing special to report. It wasn't easy, but it was all very controlled effort wise. I did have to force myself to focus a few times in the early repeats as I was day dreaming a bit since the pace wasn't that difficult and I was by myself.
The right knee is still doing it's weird stiff thing when it is not warmed up. Stiff to start the warm up, and stiff on the cool down, but loosens up pretty quickly. I should probably make an effort to ice it and baby it a bit more to try and nip it before it becomes an issue.
The weather was a little cooler last night, but still hot enough that I used the ice and was feeling a bit warm after the first few repeats. Despite that we have really been getting a good crowd at the track. It has been exciting to watch everyone work hard and see the pay off at their races!
| 04:25.6 |
| 04:25.3 |
| 04:25.3 |
| 04:24.6 |
| 04:23.7 |
| 04:16.0 |
Transition Week
Like last year we have been gifted a down week to recover a bit from speed training before going into marathon training for the fall. Unlike last year mileage was a bit higher this year. Still my legs have responded pretty well to the reduced mileage. Had a fun running week despite the crazy temperatures, hitting the trails a bit, and even got in a night race Friday night for fun.
Goals for the week:
Total Mileage: 55 miles
Track session on Tuesday.
No tempo on Thursday.
Sunday: 12 miles @ 7:10
Every other day easy miles 7:25 or slower
How it played out:
55 miles
6 runs, 1 rest day
1 5k race
14 mile long run due to poor memory of water location
Did an awful job of time management this week and never managed to drag myself out of bed for a morning swim. But this was my last week to indulge for awhile so I took recovery and relaxing very seriously with plenty of social outings, some desserts, some drinks, and some total slacking on all fronts. Back to reality this week!
Goals for the week:
Total Mileage: 55 miles
Track session on Tuesday.
No tempo on Thursday.
Sunday: 12 miles @ 7:10
Every other day easy miles 7:25 or slower
How it played out:
55 miles
6 runs, 1 rest day
1 5k race
14 mile long run due to poor memory of water location
Did an awful job of time management this week and never managed to drag myself out of bed for a morning swim. But this was my last week to indulge for awhile so I took recovery and relaxing very seriously with plenty of social outings, some desserts, some drinks, and some total slacking on all fronts. Back to reality this week!
What is your garmin worth to you?
It's a transition week, so we have no tempo today which is good because my Garmin has officially bit the dust. I have the Garmin 310 XT and it has been "touchy" on and off since about 9 months after I bought it. This following trying the Garmin 410, the first of which the wrist band broke (the band wasn't really designed for freaky small wrists like mine), and the second of which I killed with a few too many sweaty workouts. The 310XT has definitely outlived my previous 410s by a long shot and for the most part it has been awesome. I got it because I didn't want to worry about the sweat factor and it is supposedly a more triathlon oriented watch aka waterproof. But at some point it got "glitchy." Every three months or so the screen gets scrambled and starts scrolling randomly, the GPS still works but the read out is crazy. Hard resets have always fixed it, but the glitchy moments are coming more often now, and lately it has seemed awfully generous with the paces, it was time to put it out to pasture.
Having had it for two years it is not under warranty anymore. It cost me $350 and to replace it Garmin requests $99. My husband thinks this is absolutely nuts, and is shocked I am not more upset about it. But when I consider that I have used this watch pretty much every day for the past two years for an hour+ a day, I think I have gotten my money's worth out of it.
Do I agree that I would prefer for something I paid $350 for to work like a charm indefinitely, yes of course, but given how much I personally use it, I think the watch performed pretty well.
Anyways just wondering what everyone's experience with their garmin has been and if you think the price and replacement prices are reasonable?
Having had it for two years it is not under warranty anymore. It cost me $350 and to replace it Garmin requests $99. My husband thinks this is absolutely nuts, and is shocked I am not more upset about it. But when I consider that I have used this watch pretty much every day for the past two years for an hour+ a day, I think I have gotten my money's worth out of it.
Do I agree that I would prefer for something I paid $350 for to work like a charm indefinitely, yes of course, but given how much I personally use it, I think the watch performed pretty well.
Anyways just wondering what everyone's experience with their garmin has been and if you think the price and replacement prices are reasonable?
Look At Me Now
To some extent my recent Johnnycake race invigorated me a bit. I felt like I was getting my "mojo" or "swagger" back after the race. It felt good to run solidly and be a few steps closer to 2nd place this year than last.
I am certainly the last person to intentionally brag about myself or my running, but I think for some reason I have let this go too far in the direction of humility, not publicly, but internally. (I've touched on this a bit here) I have worked so hard to not take my results for granted, and to credit others for what they do better than me, that I have forgotten to give myself the proverbial pat on the back when it is deserved. It's something I struggle with and I need to find a way to work through it in a positive manner that also sits well with my personal feelings about it. Because the truth is how I portray myself to others regardless of what I really feel will become my personal reflection on myself. And if put out there often enough, it becomes my own reality.
I think to an extent this is a female thing, it goes along with self image issues and being our own worst critics. But it is also a personal issue of mine as I want to credit others for what they've done well, and I want to excel, and I struggle to marry the two. I often forget that no opinion other than mine really matters when it comes down to my work ethic and my resulting performances. And unfortunately sometimes that opinion is really far from reality. I need to give myself credit where it is due and I need to see myself in a more realistic light.
Coincidentally my ultra buddy Sir Walks-a-Lot's must be thinking along the same lines and posted briefly and succinctly a summary of what I am struggling with:
"...about the negative characteristics of arrogance, and pride, and obsession as they relate to the positive characteristics of commitment, and patience, and persistence. They all are, I think, a similar breed of cat and somehow symbiotic and yet in conflict with each other..."
I do not think of myself as arrogant, and people who come off as arrogant frequently annoy me. But somewhere there is a fine line between arrogance and confidence, and I want to get myself to the brink of confidence without going over the line into arrogance. I also struggle with the fine line between persistence and obsession. I am working very hard to keep things light while making sure to put in the work day after day to hopefully be ready come go time. (Patience (or my lack of) is a whole 'nother post!)
So for those whose musical tastes, like mine, vary widely, something a little different today. I don't want to go quite so far as to be crowing all my victories like a rapper, but it wouldn't hurt to feel a bit more confident about myself and have a little more swagger in my steps :) If I want to see my goals reached, I need to really believe in myself and my ability to step up when it is warranted.
Note that I do not approve of Chris Brown's personal behavior whatsoever, but I am a Busta Rhymes and Lil Wayne fan. And I have to give Brown credit, his dance moves are sick.
I am certainly the last person to intentionally brag about myself or my running, but I think for some reason I have let this go too far in the direction of humility, not publicly, but internally. (I've touched on this a bit here) I have worked so hard to not take my results for granted, and to credit others for what they do better than me, that I have forgotten to give myself the proverbial pat on the back when it is deserved. It's something I struggle with and I need to find a way to work through it in a positive manner that also sits well with my personal feelings about it. Because the truth is how I portray myself to others regardless of what I really feel will become my personal reflection on myself. And if put out there often enough, it becomes my own reality.
I think to an extent this is a female thing, it goes along with self image issues and being our own worst critics. But it is also a personal issue of mine as I want to credit others for what they've done well, and I want to excel, and I struggle to marry the two. I often forget that no opinion other than mine really matters when it comes down to my work ethic and my resulting performances. And unfortunately sometimes that opinion is really far from reality. I need to give myself credit where it is due and I need to see myself in a more realistic light.
Coincidentally my ultra buddy Sir Walks-a-Lot's must be thinking along the same lines and posted briefly and succinctly a summary of what I am struggling with:
"...about the negative characteristics of arrogance, and pride, and obsession as they relate to the positive characteristics of commitment, and patience, and persistence. They all are, I think, a similar breed of cat and somehow symbiotic and yet in conflict with each other..."
I do not think of myself as arrogant, and people who come off as arrogant frequently annoy me. But somewhere there is a fine line between arrogance and confidence, and I want to get myself to the brink of confidence without going over the line into arrogance. I also struggle with the fine line between persistence and obsession. I am working very hard to keep things light while making sure to put in the work day after day to hopefully be ready come go time. (Patience (or my lack of) is a whole 'nother post!)
So for those whose musical tastes, like mine, vary widely, something a little different today. I don't want to go quite so far as to be crowing all my victories like a rapper, but it wouldn't hurt to feel a bit more confident about myself and have a little more swagger in my steps :) If I want to see my goals reached, I need to really believe in myself and my ability to step up when it is warranted.
Note that I do not approve of Chris Brown's personal behavior whatsoever, but I am a Busta Rhymes and Lil Wayne fan. And I have to give Brown credit, his dance moves are sick.
Quarter Pacing (Or Lack thereof)
For the life of me I cannot pace 400s on the track. We have gotten in the (bad) habit of running fast on the front 200 of almost all our intervals the past few years and I just cannot get a feel for the proposed pace to really nail it every time.
Since we raced Sunday and it was (once again) unbearably hot at the track last night we had 12 quarters followed by an 800 last night. Nothing too fast, just a workout to focus on pacing.
Goal was 3 sets of 89 (10k pace), 86 (5k pace), 86, 82 (3k pace) with 1:00 rests between each quarter. Followed up by 90 seconds rest and an 800 at 5k pace (2:52)
I didn't hit a single quarter or the 800 at the correct pace and I never ran the first 200 slower than 43 on the 89s, or 41 on the 86s, or 39 on the 82s. I knew the point of the workout was pace and to feel it, but I just could not settle in on the front 200 and would have to jog the last few steps of the 400 to even come close to the desired goal. I never felt like I was straining, I just couldn't run the right paces, my "feel" for the pace just wasn't there.
88.55, 82.83, 84.87, 79.46, 87.99, 83,32, 85.09, 80.49, 88.41, 84.10, 83.98, 78.28, 2:46.90
I am not sure why I struggle with this. Clearly I can run evenly paced miles in longer repeats and events, why I can't nail a pace for 400 meters is beyond me.
Since we raced Sunday and it was (once again) unbearably hot at the track last night we had 12 quarters followed by an 800 last night. Nothing too fast, just a workout to focus on pacing.
Goal was 3 sets of 89 (10k pace), 86 (5k pace), 86, 82 (3k pace) with 1:00 rests between each quarter. Followed up by 90 seconds rest and an 800 at 5k pace (2:52)
I didn't hit a single quarter or the 800 at the correct pace and I never ran the first 200 slower than 43 on the 89s, or 41 on the 86s, or 39 on the 82s. I knew the point of the workout was pace and to feel it, but I just could not settle in on the front 200 and would have to jog the last few steps of the 400 to even come close to the desired goal. I never felt like I was straining, I just couldn't run the right paces, my "feel" for the pace just wasn't there.
88.55, 82.83, 84.87, 79.46, 87.99, 83,32, 85.09, 80.49, 88.41, 84.10, 83.98, 78.28, 2:46.90
I am not sure why I struggle with this. Clearly I can run evenly paced miles in longer repeats and events, why I can't nail a pace for 400 meters is beyond me.
Johnnycake Jog 2011
Well somehow summer snuck up on me quickly and before I knew it I was toeing the line for one of my less desirable (but necessary since working with the coach) races and tests of my current fitness. The Johnnycake Jog is a staple of the Cleveland racing scene and throughout the years has brought out the best of the best year after year despite incredibly hot temperatures, no shade on the back half of the course, and a killer mile 2 hill. It's one of the only local races to still offer a bit of prize money and so I always assume it will draw out the "big dogs" from the area and near surrounding areas. Many years a van full of Russians or Kenyans from midwest training camps will show up, and usually you can count on any local studs to be there.
But the reality now is that there are just a lot of races and for some reason the past decade or so the womens field at Johnnycake has been a bit diluted. There are still local studs that run some amazing times, but the depth of the field is not like it was in the past. As I have increased my speed the past few years I have noticed a trend in the local "money races" that typically a year with slow times is followed by a year with fast ones. Knowing that last year I placed 3rd here with a 30:16 and that top 5 win money I assumed this year the field would have more depth and I was gearing myself up for a tough fight and hopefully a fast time by using others to pull myself faster. Placing was on the back-burner in my mind dependent on who showed up to race.
I had it in my head that I had two options for this race depending on the field.
1) Go nuts and stick to the big dogs until I died hoping for a huge PR (Goal sub 29) and a breakthrough. After Tuesday's track workout I really was fired up and thinking this might be a possibility.
2) Run a smarter race this year, go out a bit more conservative and have something left to really hammer the last two miles. With the desire that the resulting time would at a minimum be faster than last years Johnnycake (30:16), and in an ideal world a PR (29:31).
I knew three gals that were for sure running that are faster than me on paper. My mental plan was to try and stay as close as I could to them and pull myself to a better time. When I arrived to the race NC announced a van full of Kenyans was here so I quickly put placing out of my mind and decided I was running my race and would let the field play out however it played out. Being aggressive also seemed silly knowing it was 88 degrees at the start.
Warm up felt good but it was sweaty. I ditched the singlet and went with a sports bra for the race. We used ice in our bras before the start just like on the track, my legs felt good, but the heat was making my mouth feel dry and a bit parched despite hydrating very well that morning. I really was not sure how I was going to feel once we started.
I went sans Garmin and purely ran by feel. We started and I went out smooth and relaxed. I counted the girls ahead of me and was surprised to note only 4. NC, BO, and JK who I knew would be up there and then only one Kenyan female. I watched NC and the Kenyan girl go together but noted that BO and JK seemed to be holding back a bit from them before we made the first turn. I felt really smooth and was surprised to see a few men who are usually further ahead of me before we hit the mile marker. I was closing on JK but I didn't feel like I was straining so I went with it. We hit the mile in 5:52 which was exactly my conservative plan. (Last year I ran 5:42 this mile trying to keep up with NC) NC was long gone by this point, but I could see the Kenyan and BO not too far ahead.
The second mile heads uphill right away and I kept my effort the same running side by side with JK. We made a right hand turn and we pulled even with the Kenyan somewhere around the 2 mile mark which we hit at 12:00 even and a 6:11 mile. This was the same time I ran for this mile last year and now I was getting nervous. While my effort was still relaxed and controlled I knew I needed to step it up if I wanted to close better than last year. As I passed the Kenyan I encouraged her to come with me as I upped my effort to stay with a small pack of guys. My friend TJ was out cheering and informed me I was in 3rd place for women. I gave a wave, and incoherently held up 3 fingers. I guess I was starting to feel the heat a bit as I have no idea why holding up 3 fingers made any sort of sense.
Starting to get a bit uncomfortable here as we head out of the shade and I upped my effort. I focused on relaxing my arms and gliding. I had some random song in my head and a few times I repeated the mantra "I achieve when I believe" to myself. But for the most part I really didn't have to amp myself up or talk myself into anything. I just ran and did my best to tune out the heat. Every water stop I grabbed a water and dumped half on my back and drank half. By mile 3 (5:55) my shoes were soaked. I heard the timer call out around 17:57 here and knew I needed to step it up if I wanted to stay under 30.
Shortly after three you make your last right hand turn and head straight to the finish. No shade, just the hot sun beating down and the clock ticking away. I really tried to focus on keeping my effort up. I knew JK has a sick fast kick and I was sure the Kenyan would as well. 2nd place was far ahead at this point so it was a race for 3rd and a race for a good time for me. I closed on some guys here and was encouraged by my friend TJ who informed me I had 3rd locked down with no close chasers. Mile 4 came in 5:56 and it was time to decide how much I had in the tank.
Normally they have markers out for 1200, 800, and 400 to go. This year I did not see the 1200 or 800 but glanced at the watch at some point to ensure I had less than a few minutes to go. Unlike past years nobody passed me during these two miles and I think I passed three guys. 440 to go coach is yelling for me to get on my toes but I couldn't find that extra gear to really "sprint" though I upped my effort and hammered in for a 5:50 last mile and a 29:43 3rd place finish.
I ran a perfectly paced race for this course. My energy management was ideal and I got lucky that the field allowed me to get away with running my own race and still bringing home some money. I'm happy to be faster than last year at this point, and I am happy my racing instincts were solid on Sunday. But somewhere in the back my head I am wondering if I am limiting myself by being conservative and if there isn't a faster racer in me just waiting for my confidence to come back. I'm a bit torn between being realistic based on my current training, and being "scared" of really going for it. While I felt good Sunday I never was able to find that extra gear to really get after it.
So I guess what this race boiled down to for me is that I ran what I deep down felt was a realistic time for me at this point based on training. But this is not the time I want to be capable of at this point in time. I want to be faster. Keeping in mind that the real goal is Columbus Marathon this fall, what this race was for me was a test of my racing instincts and a benchmark of where I am. So I will be working on getting faster and stronger the next few weeks and I will allow myself to dream a little bigger at my next race and really get after it. Now that I have a solid race under my belt I can take a few more risks as a blow up would be worth the risk of a big breakthrough.
Per usual my SERC and Second Sole teammates all kicked butt. NC ran another 5 mile PR winning the race. BB ran a PR and placed 1st overall master despite being 60 years young. JK and BO went 2 and 4 sealing a second sole sweep of the top 4 places. And all the SERC ladies including Salty (PR) placed 1st in their age groups!
But the reality now is that there are just a lot of races and for some reason the past decade or so the womens field at Johnnycake has been a bit diluted. There are still local studs that run some amazing times, but the depth of the field is not like it was in the past. As I have increased my speed the past few years I have noticed a trend in the local "money races" that typically a year with slow times is followed by a year with fast ones. Knowing that last year I placed 3rd here with a 30:16 and that top 5 win money I assumed this year the field would have more depth and I was gearing myself up for a tough fight and hopefully a fast time by using others to pull myself faster. Placing was on the back-burner in my mind dependent on who showed up to race.
I had it in my head that I had two options for this race depending on the field.
1) Go nuts and stick to the big dogs until I died hoping for a huge PR (Goal sub 29) and a breakthrough. After Tuesday's track workout I really was fired up and thinking this might be a possibility.
2) Run a smarter race this year, go out a bit more conservative and have something left to really hammer the last two miles. With the desire that the resulting time would at a minimum be faster than last years Johnnycake (30:16), and in an ideal world a PR (29:31).
I knew three gals that were for sure running that are faster than me on paper. My mental plan was to try and stay as close as I could to them and pull myself to a better time. When I arrived to the race NC announced a van full of Kenyans was here so I quickly put placing out of my mind and decided I was running my race and would let the field play out however it played out. Being aggressive also seemed silly knowing it was 88 degrees at the start.
Warm up felt good but it was sweaty. I ditched the singlet and went with a sports bra for the race. We used ice in our bras before the start just like on the track, my legs felt good, but the heat was making my mouth feel dry and a bit parched despite hydrating very well that morning. I really was not sure how I was going to feel once we started.
I went sans Garmin and purely ran by feel. We started and I went out smooth and relaxed. I counted the girls ahead of me and was surprised to note only 4. NC, BO, and JK who I knew would be up there and then only one Kenyan female. I watched NC and the Kenyan girl go together but noted that BO and JK seemed to be holding back a bit from them before we made the first turn. I felt really smooth and was surprised to see a few men who are usually further ahead of me before we hit the mile marker. I was closing on JK but I didn't feel like I was straining so I went with it. We hit the mile in 5:52 which was exactly my conservative plan. (Last year I ran 5:42 this mile trying to keep up with NC) NC was long gone by this point, but I could see the Kenyan and BO not too far ahead.
The second mile heads uphill right away and I kept my effort the same running side by side with JK. We made a right hand turn and we pulled even with the Kenyan somewhere around the 2 mile mark which we hit at 12:00 even and a 6:11 mile. This was the same time I ran for this mile last year and now I was getting nervous. While my effort was still relaxed and controlled I knew I needed to step it up if I wanted to close better than last year. As I passed the Kenyan I encouraged her to come with me as I upped my effort to stay with a small pack of guys. My friend TJ was out cheering and informed me I was in 3rd place for women. I gave a wave, and incoherently held up 3 fingers. I guess I was starting to feel the heat a bit as I have no idea why holding up 3 fingers made any sort of sense.
Starting to get a bit uncomfortable here as we head out of the shade and I upped my effort. I focused on relaxing my arms and gliding. I had some random song in my head and a few times I repeated the mantra "I achieve when I believe" to myself. But for the most part I really didn't have to amp myself up or talk myself into anything. I just ran and did my best to tune out the heat. Every water stop I grabbed a water and dumped half on my back and drank half. By mile 3 (5:55) my shoes were soaked. I heard the timer call out around 17:57 here and knew I needed to step it up if I wanted to stay under 30.
Shortly after three you make your last right hand turn and head straight to the finish. No shade, just the hot sun beating down and the clock ticking away. I really tried to focus on keeping my effort up. I knew JK has a sick fast kick and I was sure the Kenyan would as well. 2nd place was far ahead at this point so it was a race for 3rd and a race for a good time for me. I closed on some guys here and was encouraged by my friend TJ who informed me I had 3rd locked down with no close chasers. Mile 4 came in 5:56 and it was time to decide how much I had in the tank.
Normally they have markers out for 1200, 800, and 400 to go. This year I did not see the 1200 or 800 but glanced at the watch at some point to ensure I had less than a few minutes to go. Unlike past years nobody passed me during these two miles and I think I passed three guys. 440 to go coach is yelling for me to get on my toes but I couldn't find that extra gear to really "sprint" though I upped my effort and hammered in for a 5:50 last mile and a 29:43 3rd place finish.
I ran a perfectly paced race for this course. My energy management was ideal and I got lucky that the field allowed me to get away with running my own race and still bringing home some money. I'm happy to be faster than last year at this point, and I am happy my racing instincts were solid on Sunday. But somewhere in the back my head I am wondering if I am limiting myself by being conservative and if there isn't a faster racer in me just waiting for my confidence to come back. I'm a bit torn between being realistic based on my current training, and being "scared" of really going for it. While I felt good Sunday I never was able to find that extra gear to really get after it.
So I guess what this race boiled down to for me is that I ran what I deep down felt was a realistic time for me at this point based on training. But this is not the time I want to be capable of at this point in time. I want to be faster. Keeping in mind that the real goal is Columbus Marathon this fall, what this race was for me was a test of my racing instincts and a benchmark of where I am. So I will be working on getting faster and stronger the next few weeks and I will allow myself to dream a little bigger at my next race and really get after it. Now that I have a solid race under my belt I can take a few more risks as a blow up would be worth the risk of a big breakthrough.
Per usual my SERC and Second Sole teammates all kicked butt. NC ran another 5 mile PR winning the race. BB ran a PR and placed 1st overall master despite being 60 years young. JK and BO went 2 and 4 sealing a second sole sweep of the top 4 places. And all the SERC ladies including Salty (PR) placed 1st in their age groups!
Last Speed Week Rundown!
Goal for the week:
Total Mileage 65 - 70.
Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:40 pace on Friday
Thursday: Tempo run: 6 miles @ 6:30 pace
Weekend:
Saturday: Easy 5 miles.
Sunday: Johnny Cake 5 mile
How it played out:
67 miles
7 runs
one semi tweaked knee, but despite that a solid race this morning
Need to make sure I am getting in pool time! Totally neglected it this week.
Total Mileage 65 - 70.
Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:40 pace on Friday
Thursday: Tempo run: 6 miles @ 6:30 pace
Weekend:
Saturday: Easy 5 miles.
Sunday: Johnny Cake 5 mile
How it played out:
67 miles
7 runs
one semi tweaked knee, but despite that a solid race this morning
Need to make sure I am getting in pool time! Totally neglected it this week.
Generous Garmin Tempo
Met up with Salty for last nights tempo. Since we are racing Sunday the pace was a bit slower this week. Just 6 at 6:30. I wasn't feeling particularly perky, but knew it would get done one way or another :)
Though I was a bit worried about my right knee. I did something to it Wednesday, but it seemed to loosen up for the run, and just a bit tender so far today. I changed a flat Wednesday night and think that jumping up and down on the lug wrench may have tweaked it. That or the single leg squats I did Tuesday night overloaded the quad a bit...regardless it was fine during the tempo. Though my right ankle had some issues. It felt like perhaps a minor sprain or like it was out of alignment, but by focusing in on my footstrike I was able to make the pain go away after a half mile or so. I've run more trails the past week than I have been and some of the Jay Johnson exercises definitely require balance so I think it may just be a little tender still from the tendonitis. That and I may have turned it a bit on the warm up. So keeping an eye on both the knee and ankle in addition to my left foot plantar fasciitis and slightly still tweaked left hamstring. What I wouldn't give to be 100%, but glad that for the most part everything seems good given I am finally getting back up to mileage and quality. Just need to be careful not to overdo it in my excitement.
Last week my garmin decided it would be the "slow" one for the first few miles, but this week it was back to feeling generous, and Salty's would go off 3.5 seconds after mine each mile. Not a real big deal, but a bit annoying as by 6 miles that's another 23 seconds. Not such a big deal on a workout (Though I am thinking it might not be a bad idea to create a few set tempo courses soon with marked miles and rely less on the garmin and more on feel.), but in a race I would be pretty miffed if I thought I was 23 seconds faster than I really was :) Either way 6 miles somewhere between 6:24 and 6:28 average with two quick stops in the 4th mile for water and a shoelace. Much better than how I was feeling last year at this point.
Hoping the knee and ankle feel good after tomorrows easy run as I am really looking forward to racing Sunday!
Though I was a bit worried about my right knee. I did something to it Wednesday, but it seemed to loosen up for the run, and just a bit tender so far today. I changed a flat Wednesday night and think that jumping up and down on the lug wrench may have tweaked it. That or the single leg squats I did Tuesday night overloaded the quad a bit...regardless it was fine during the tempo. Though my right ankle had some issues. It felt like perhaps a minor sprain or like it was out of alignment, but by focusing in on my footstrike I was able to make the pain go away after a half mile or so. I've run more trails the past week than I have been and some of the Jay Johnson exercises definitely require balance so I think it may just be a little tender still from the tendonitis. That and I may have turned it a bit on the warm up. So keeping an eye on both the knee and ankle in addition to my left foot plantar fasciitis and slightly still tweaked left hamstring. What I wouldn't give to be 100%, but glad that for the most part everything seems good given I am finally getting back up to mileage and quality. Just need to be careful not to overdo it in my excitement.
Last week my garmin decided it would be the "slow" one for the first few miles, but this week it was back to feeling generous, and Salty's would go off 3.5 seconds after mine each mile. Not a real big deal, but a bit annoying as by 6 miles that's another 23 seconds. Not such a big deal on a workout (Though I am thinking it might not be a bad idea to create a few set tempo courses soon with marked miles and rely less on the garmin and more on feel.), but in a race I would be pretty miffed if I thought I was 23 seconds faster than I really was :) Either way 6 miles somewhere between 6:24 and 6:28 average with two quick stops in the 4th mile for water and a shoelace. Much better than how I was feeling last year at this point.
Hoping the knee and ankle feel good after tomorrows easy run as I am really looking forward to racing Sunday!
I Feel It All
Feist comes up on my Pandora channel relatively frequently and I really like this tune. I Love the care free feel of the video too. And clearly a few lyrics stick out for my running right now regardless of the real subject matter.
"I know more than I knew before, I didn't Rest, I didn't Stop"
"Ooh I'll be the one who'll break my heart, I'll be the one to hold the gun"
"No one likes to take a test, Sometimes you know more is less"
Short and Sweet Track Workout
Coach must have been feeling generous tonight as we have a race Sunday and this is our last speed week. Workout was only a total of 3.5 miles tonight, and plenty of rest. 3 sets of 800, 600, 200 followed by one 800. Goal was 800s in 2:49, 600s in 2:02, and 200s in 38-39. Last 800 all you've got. Rest was 2:00 after the 800s and 200s, and 90 seconds after the 600s. Hot night but for some reason I did not suffer quite as much as I have been in previous weeks. I am continuing to make use of ice in my top and drinking water each rest to really try and keep my core temp as low as I can. Workout didn't sound too intimidating, but the 600s worried me a bit. 82s is creeping awfully close to my max speed so I was a bit worried. Turns out I had no need to worry. First 800 was a little labored, but after that I just did my best to stay as close to NC as I could to ensure I hit all my splits, and it all worked out just fine.
2:48.93, 2:00.12, 37.83
2:46.65, 2:00.05, 38.40
2:44.20, 1:59.22, 37.10
2:38.32
Finished the night out with a long cool down to get in 13 miles and then did the Jay Johnson LC#1, 40 second pedestals, and the Myrtl cool down. Really felt fantastic, like I could have run all night. Hoping this is a good sign!
2:48.93, 2:00.12, 37.83
2:46.65, 2:00.05, 38.40
2:44.20, 1:59.22, 37.10
2:38.32
Finished the night out with a long cool down to get in 13 miles and then did the Jay Johnson LC#1, 40 second pedestals, and the Myrtl cool down. Really felt fantastic, like I could have run all night. Hoping this is a good sign!
Week 7 of the Speed Phase
Goals for the week:
Total Mileage 75.
Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:40 pace on Friday
Thursday: Tempo run: 2 x (2 miles @ 6:20, 1 mile @ 6:15)
Weekend:
12 miles @ 7:00
16 miles @ 7:25
How it played out:
78 miles
2 doubles
1 rest day
2 swims totaling 3200 meters
1 deep tissue massage
Saturdays 16 miler came bright and early. We tackled some hills and my quads were definitely sore, but really felt ok on both long runs despite upping the mileage and having to get in some doubles to make up for a Monday off. Sundays 12 miler we jumped in a small local 5 mile race for part of the 12 and finished 1-2-3 holding hands and being cheesy. Most of the race was actually shaded, and despite some trail miles we got in the 12 on pace with no real issues. Feeling a lot better than I did this time last year, clearly because last year I pretty much trained right through Boston up until Johnnycake, before a down week and jumping into marathon training. This year it feels like I am just starting to get into a groove after some unplanned rest, and some time to re-build fitness.
Johnnycake is coming up on Sunday and it will be the first real comparison of fitness versus last year. So hopefully this week continues to go well, and hopefully I'll have a good race on Sunday to boost the confidence before closing out this speed phase and moving into marathon mode!
Total Mileage 75.
Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:40 pace on Friday
Thursday: Tempo run: 2 x (2 miles @ 6:20, 1 mile @ 6:15)
Weekend:
12 miles @ 7:00
16 miles @ 7:25
How it played out:
78 miles
2 doubles
1 rest day
2 swims totaling 3200 meters
1 deep tissue massage
Saturdays 16 miler came bright and early. We tackled some hills and my quads were definitely sore, but really felt ok on both long runs despite upping the mileage and having to get in some doubles to make up for a Monday off. Sundays 12 miler we jumped in a small local 5 mile race for part of the 12 and finished 1-2-3 holding hands and being cheesy. Most of the race was actually shaded, and despite some trail miles we got in the 12 on pace with no real issues. Feeling a lot better than I did this time last year, clearly because last year I pretty much trained right through Boston up until Johnnycake, before a down week and jumping into marathon training. This year it feels like I am just starting to get into a groove after some unplanned rest, and some time to re-build fitness.
Johnnycake is coming up on Sunday and it will be the first real comparison of fitness versus last year. So hopefully this week continues to go well, and hopefully I'll have a good race on Sunday to boost the confidence before closing out this speed phase and moving into marathon mode!
Core and Strengthening
I met some great runners in the great state to my near north (My home state Michigan) during my lead up to Boston and they recently directed me to these Jay Johnson Core and Strengthening workouts. I am on week 3 of incorporating these into my hard days (Tempo and Track) and going to start doing a minimum of the 20 second pedestals on my easy days too. And I think they are making a difference. It seems counter-intuitive to do a semi-hard cool down after a hard workout, but I actually think it is promoting recovery while strengthening some of my weaknesses in my core and hips!
Check them out and see if you can find time to squeeze them in!
http://runningtimes.com/Article.aspx?ArticleID=16625
Check them out and see if you can find time to squeeze them in!
http://runningtimes.com/Article.aspx?ArticleID=16625
Let's try that again Tempo
Sometimes I don't always go about things in the smartest way :) I took Monday off this week because I was home visiting family, we were having fun, and I assumed mileage would be 65-70 or at least the option of 70-75 this week and that I could easily get that in with one double while taking a rest day Monday. Wake up Tuesday morning to find out it is 75 for the week. Oops! So that leaves me with some mileage to squeak into the schedule this week and I decided I would add a mile or two extra to the track and tempo days and do doubles Wednesday and Thursday since I run early AM I could get in some easy evening miles without staying up too too late.
It has been a bit of a struggle doing the Tuesday track night workouts and getting downtown by 6:30 am for my morning easy miles. I barely get in 7-8 hours of sleep and I am pretty groggy and still pretty toasted from the track effort. I thought an easy evening run would be all right, and it felt pretty good to get out for some easy trail miles. But I think it was just a bit too much to expect to be able to recover from a hard Tuesday evening session, double on Wednesday, and be up and ready for a tempo effort by 6 am this morning. (Which is a bit of a bummer because I was kind of hoping to start doing easy trail runs Wednesday nights when mileage gets higher, might have to switch that to Thursdays post tempo if I want to continue with morning tempos)
I struggled on the warm up and just could not keep up on the first two tempo miles this morning. Goal was 6 miles with the 3rd and 6th mile at 6:15 and the rest at 6:20. After a 6:21 and a 6:27 followed by .25 miles at over 6:30 I bagged it. For whatever reason it just wasn't happening this morning. My legs didn't feel bad, I just didn't have any power, and no mental prowess to power through. I knew Salty and NC were tempo-ing this evening so I asked coach if I should just bag it or if I should try again. I needed to get in more miles anyways and he agreed I should try again.
Apparently I needed to be relaxed, but not quite as relaxed as I was this morning to get things done. I think I have been a little nonchalant about these tempos lately because in my head the paces aren't that fast, but the truth is they are still hard and I should know better. After a hard track effort Tuesday I should have known I needed to gear up properly for this workout rather than thinking I could skate through.
Throughout the day I reminded myself that I wanted to do the workout well, and though it wasn't the end of the world if my body said no, I knew my body could do better if I provided it with the proper tools to get it done. Pandora aptly played one of my favorite jazzy tunes "I'm Feeling Good" as performed by Michael Buble, and it reminded me that for the most part I have been feeling pretty good lately so I should just suck it up and get it done tonight :)
So I did my best to rally by eating better today and focusing on getting in more calories and hydration. Took two salt pills to make sure my electrolytes were up, took a quick cold shower to freshen up the legs, put up the legs for a few minutes and did some relaxation breathing and visualized a successful tempo. Worked up a mantra for the run of "I achieve when I believe," put on my fast twitch shoes instead of my clunkers I wore this morning, took a roctane gu for a little caffeine boost before starting our warm up, and listened to some pump me up music before getting started.
Armed with my mental soundtrack of my mantra for the first three miles mixed in with Rhianna's Breakin' Dishes the last three miles, and joined by my trusty sidekicks NC and Salty I managed to get the workout done tonight, and felt worlds better than this morning. Still can't keep up with NC, but I hit the goal paces, and really felt pretty smooth other than the last mile. Not sure where that fourth mile came from, I was relaxed but it just wanted to be a fast one I guess :)
6:17
6:21
6:13
6:10
6:17
6:04
It has been a bit of a struggle doing the Tuesday track night workouts and getting downtown by 6:30 am for my morning easy miles. I barely get in 7-8 hours of sleep and I am pretty groggy and still pretty toasted from the track effort. I thought an easy evening run would be all right, and it felt pretty good to get out for some easy trail miles. But I think it was just a bit too much to expect to be able to recover from a hard Tuesday evening session, double on Wednesday, and be up and ready for a tempo effort by 6 am this morning. (Which is a bit of a bummer because I was kind of hoping to start doing easy trail runs Wednesday nights when mileage gets higher, might have to switch that to Thursdays post tempo if I want to continue with morning tempos)
I struggled on the warm up and just could not keep up on the first two tempo miles this morning. Goal was 6 miles with the 3rd and 6th mile at 6:15 and the rest at 6:20. After a 6:21 and a 6:27 followed by .25 miles at over 6:30 I bagged it. For whatever reason it just wasn't happening this morning. My legs didn't feel bad, I just didn't have any power, and no mental prowess to power through. I knew Salty and NC were tempo-ing this evening so I asked coach if I should just bag it or if I should try again. I needed to get in more miles anyways and he agreed I should try again.
Apparently I needed to be relaxed, but not quite as relaxed as I was this morning to get things done. I think I have been a little nonchalant about these tempos lately because in my head the paces aren't that fast, but the truth is they are still hard and I should know better. After a hard track effort Tuesday I should have known I needed to gear up properly for this workout rather than thinking I could skate through.
Throughout the day I reminded myself that I wanted to do the workout well, and though it wasn't the end of the world if my body said no, I knew my body could do better if I provided it with the proper tools to get it done. Pandora aptly played one of my favorite jazzy tunes "I'm Feeling Good" as performed by Michael Buble, and it reminded me that for the most part I have been feeling pretty good lately so I should just suck it up and get it done tonight :)
So I did my best to rally by eating better today and focusing on getting in more calories and hydration. Took two salt pills to make sure my electrolytes were up, took a quick cold shower to freshen up the legs, put up the legs for a few minutes and did some relaxation breathing and visualized a successful tempo. Worked up a mantra for the run of "I achieve when I believe," put on my fast twitch shoes instead of my clunkers I wore this morning, took a roctane gu for a little caffeine boost before starting our warm up, and listened to some pump me up music before getting started.
Armed with my mental soundtrack of my mantra for the first three miles mixed in with Rhianna's Breakin' Dishes the last three miles, and joined by my trusty sidekicks NC and Salty I managed to get the workout done tonight, and felt worlds better than this morning. Still can't keep up with NC, but I hit the goal paces, and really felt pretty smooth other than the last mile. Not sure where that fourth mile came from, I was relaxed but it just wanted to be a fast one I guess :)
6:17
6:21
6:13
6:10
6:17
6:04
Wednesday Blues
If you haven't checked out the Black Keys yet you are seriously missing out. From Akron Ohio, they are definitely, in my personal opinion, one of the best bands out this year.
No official video for this first tune, but it is worth a listen!
And because it is pretty funny a second video.
No official video for this first tune, but it is worth a listen!
And because it is pretty funny a second video.
Toasted Track Workout
Got to the track early last night to get in an extra mile and just felt off. My legs felt good, foot pain was minimal, but something just didn't feel "right." Likely a combination of eating a little bit too much/too late at lunch, recovering from some adult beverages from the weekend, and temps being above 80.
Workout didn't sound too awful. Ladder 400, 800, 1200, 1600, 1200, 800, 400. All at 86 per quarter with half the rest.
Well it didn't feel easy and my focus was definitely not where it should have been. I was using a detached approach last night for whatever reason, and I am actually impressed I finished the workout. Towards the end it was everything I could do to keep my eyes open, let alone hammer. Thank goodness for the boys, salty, and coach being there to keep me honest or I would have wimped out of this one for sure.
It is hard to say where I am at relative to last year right now, last time we did this workout it was a little faster and definitely felt smoother, but it was also late fall and the weather was much better. So I think I am getting there.
Splits from last night:
I asked for more rest after the mile, but didn't get it, somehow I managed to keep from falling apart and was only slow on the 1200. Each rest I was downing water but was still parched by one lap in. I really have no idea how I finished that last lap. I was toast!
Workout didn't sound too awful. Ladder 400, 800, 1200, 1600, 1200, 800, 400. All at 86 per quarter with half the rest.
Well it didn't feel easy and my focus was definitely not where it should have been. I was using a detached approach last night for whatever reason, and I am actually impressed I finished the workout. Towards the end it was everything I could do to keep my eyes open, let alone hammer. Thank goodness for the boys, salty, and coach being there to keep me honest or I would have wimped out of this one for sure.
It is hard to say where I am at relative to last year right now, last time we did this workout it was a little faster and definitely felt smoother, but it was also late fall and the weather was much better. So I think I am getting there.
Splits from last night:
| 01:24.6 |
| 02:49.0 |
| 04:17.2 |
| 05:43.2 |
| 04:20.1 |
| 02:50.5 |
| 01:20.4 |
I asked for more rest after the mile, but didn't get it, somehow I managed to keep from falling apart and was only slow on the 1200. Each rest I was downing water but was still parched by one lap in. I really have no idea how I finished that last lap. I was toast!
Quick Speed Phase Week 6 Rundown
Goals:
Total Mileage 65 - 70.
Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace on Friday
Thursday: Tempo run:5 miles @ 6:25, 1 mile @ 6:15
Weekend:
12 miles @ 7:05
14 miles @ 7:25
How it played out:
70 miles
7 runs
3 swims = 3600 meters
Legs felt good and runs all went well despite lots of festivities Fri-Sunday.
My garmin is misbehaving and being awfully generous (to the tune of 2-3 seconds faster per mile than my running partners watches) and the screen keeps getting scrambled. Debating if I can survive a few weeks of training without it and send it in for repairs. I have been really spoiled by the instant feedback. Though I am sure a few weeks of effort based running wouldn't kill me.
Total Mileage 65 - 70.
Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace on Friday
Thursday: Tempo run:5 miles @ 6:25, 1 mile @ 6:15
Weekend:
12 miles @ 7:05
14 miles @ 7:25
How it played out:
70 miles
7 runs
3 swims = 3600 meters
Legs felt good and runs all went well despite lots of festivities Fri-Sunday.
My garmin is misbehaving and being awfully generous (to the tune of 2-3 seconds faster per mile than my running partners watches) and the screen keeps getting scrambled. Debating if I can survive a few weeks of training without it and send it in for repairs. I have been really spoiled by the instant feedback. Though I am sure a few weeks of effort based running wouldn't kill me.
Power Walking?
Sometimes I wonder how fast I could be if I had running form more like an elite runner and less like a power walker...I swear I don't remember heel striking during this race!
A wee bit better :)
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