Goals for the week were:
Total Mileage 65 - 70.
Tuesday: Track
Thursday: Tempo run 5 miles @ 6:20
Wednesday and Friday easy day @ 7:50 or slower at least 8 miles on one of these days and 4 - 6 x 100.
Saturday: 5 miles easy
Sunday: Columbus Half (total miles for the day at least 16)
How it played out: 70 miles
M-8 miles easy trails 8:26 pace
T-AM 3 miles EZ, PM 10 miles with track
W-9 miles with 6*100 strides 8:04 pace
Th-10 miles with 5 mile tempo
F-8 miles easy 8:28 pace
Sat-5 miles easy with 3*100 strides
Sun-2 mile warm up with 4*100 strides, half marathon, 2 mile cool down
Tuesday Track Workout:
This one was tough. Goal 4*800 at mile race pace which is around 2:35-2:40 with 2:30 rest followed by 1600 at 5:40 pace
2:38.30 (2:28.69)
2:35.53 (2:31.60)
2:37.05 (2:32.13)
2:37.52 (5:40)
5:38.42
Thursday:
Shorter tempo because of the race. We had another speedy gal join us and the pace got pushed. My legs were feeling twitchy though, ready to do something impressive, so I just went with it.
Goal was 5 at 6:20, we ended up averaging 6:10.
6:15.82
6:10.6
6:13.25
6:08.29
6:03.84
Race Day:
Report to follow. Very happy with the results.
Columbus Marathon 2010 Training week 4
Weekly Goal:
Total Mileage 70 - 75.
Monday: Easy
Tuesday: Track
Thursday: Tempo run 2 miles @ 6:40, 5 miles @ 6:20
Wednesday and Friday easy day @ 7:50 or slower at least 8 miles on one of these
days and 4 - 6 x 100.
Weekend:
Long run 18 miles @ 7:00.
10 miles @ 6:40.
How it played out: 77 miles
Monday 8.2 at 8:20
Tuesday 10.0 with track
Wednesday AM 8.2 at 8:25
Lunch 5.3 at 8:16 with 6*100 strides
Thursday 10.0 with tempo
Friday 5.4 at 8:45ish (forgot garmin)
Saturday 12.0 at 6:43 (10 at 6:31)
Sunday 18.0 at 6:58
Knew when I got the weeks workouts it would be tough. Basically jumping to 4 hard days while getting the mileage back up there. Thankfully the weather this week was not nearly as hot and humid as it has been.
Tuesday's track workout went well:
400, 800, 1200, 1600, 1200, 800, 400 all at 85 seconds per 400 with rest at half of the intervals time length
1:25.45 (43.89)
2:49.00 (1:26.30)
4:14.20 (2:09.70)
5:38.45 (2:49.85)
4:12.28 (2:10.57)
2:46.18 (1:26.52)
1:17.75
Thursdays tempo was another struggle. Not sure it is a coincidence that after having a kickass track workout I struggled with the tempo. Goal was 7 miles, 2@6:40 followed by 5 at 6:20. The new course we have been running on has some rollers and two of the miles are significant rollers, some nights I seem fine, but others I just get juiced by these miles and struggle the rest of the way. It is definitely getting frustrating falling apart on these workouts every 4th or so workout, especially considering the paces really aren't that fast. These should be very doable for me right now. My only other theory is that the work week just gets to me by Thursday evening.
averaged 6:34
Saturdays run went great. Ran with a couple of fast Second Sole guys and a fast local gal on the towpath in Akron. We started out at the goal 6:40 pace and kept it to 6:49 up the monster hill mile then the rest of the run was at 6:30 or better. 10 miles just shy of my 10 mile PR on a training day, so definitely a confidence booster.
Sundays long run didn't feel stellar but got it done at 6:58 pace and wasn't too much worse for wear. (Other than my ankle which has a huge gash on it from wearing bad socks Saturday, dumb move)
Total Mileage 70 - 75.
Monday: Easy
Tuesday: Track
Thursday: Tempo run 2 miles @ 6:40, 5 miles @ 6:20
Wednesday and Friday easy day @ 7:50 or slower at least 8 miles on one of these
days and 4 - 6 x 100.
Weekend:
Long run 18 miles @ 7:00.
10 miles @ 6:40.
How it played out: 77 miles
Monday 8.2 at 8:20
Tuesday 10.0 with track
Wednesday AM 8.2 at 8:25
Lunch 5.3 at 8:16 with 6*100 strides
Thursday 10.0 with tempo
Friday 5.4 at 8:45ish (forgot garmin)
Saturday 12.0 at 6:43 (10 at 6:31)
Sunday 18.0 at 6:58
Knew when I got the weeks workouts it would be tough. Basically jumping to 4 hard days while getting the mileage back up there. Thankfully the weather this week was not nearly as hot and humid as it has been.
Tuesday's track workout went well:
400, 800, 1200, 1600, 1200, 800, 400 all at 85 seconds per 400 with rest at half of the intervals time length
1:25.45 (43.89)
2:49.00 (1:26.30)
4:14.20 (2:09.70)
5:38.45 (2:49.85)
4:12.28 (2:10.57)
2:46.18 (1:26.52)
1:17.75
Thursdays tempo was another struggle. Not sure it is a coincidence that after having a kickass track workout I struggled with the tempo. Goal was 7 miles, 2@6:40 followed by 5 at 6:20. The new course we have been running on has some rollers and two of the miles are significant rollers, some nights I seem fine, but others I just get juiced by these miles and struggle the rest of the way. It is definitely getting frustrating falling apart on these workouts every 4th or so workout, especially considering the paces really aren't that fast. These should be very doable for me right now. My only other theory is that the work week just gets to me by Thursday evening.
| 06:41.93 |
| 06:32.91 |
| 06:23.43 |
| 06:23.96 |
| 06:28.98 |
| 06:48.59 |
| 06:38.67 |
averaged 6:34
Saturdays run went great. Ran with a couple of fast Second Sole guys and a fast local gal on the towpath in Akron. We started out at the goal 6:40 pace and kept it to 6:49 up the monster hill mile then the rest of the run was at 6:30 or better. 10 miles just shy of my 10 mile PR on a training day, so definitely a confidence booster.
Sundays long run didn't feel stellar but got it done at 6:58 pace and wasn't too much worse for wear. (Other than my ankle which has a huge gash on it from wearing bad socks Saturday, dumb move)
Random Thoughts...
After a Hard Saturday Morning Run, to name a few:
Stop forgetting your Garmin!
Man when I am up I'm up and when I am down I am down!
Wonder if redlining it always results in such bipolar attitudes and workouts. (Or is this just me?)
Good company makes a tough run much easier.
Running hard runs with those whose max pace is much faster than yours is dangerous.
Damn I have to run 13.1 miles faster than this next week.
I wonder what the gas station guy thinks I am doing with the $4 ice bags I am purchasing every day.
Chugging two chocolate milks may not have been the brightest move post run.
Never wear those socks with trainers again, nasty ankle gash.
I'm sick of sweating so much that my shoes are soaked by the end of the run.
Stop forgetting your Garmin!
Man when I am up I'm up and when I am down I am down!
Wonder if redlining it always results in such bipolar attitudes and workouts. (Or is this just me?)
Good company makes a tough run much easier.
Running hard runs with those whose max pace is much faster than yours is dangerous.
Damn I have to run 13.1 miles faster than this next week.
I wonder what the gas station guy thinks I am doing with the $4 ice bags I am purchasing every day.
Chugging two chocolate milks may not have been the brightest move post run.
Never wear those socks with trainers again, nasty ankle gash.
I'm sick of sweating so much that my shoes are soaked by the end of the run.
A Question
As I polish off my third lemon in three days, I'm wondering: what is the craziest thing you've ever done to try and ensure marathon success?
Last free weekend for awhile
I've been so busy rushing around training, working, and trying to be social that the calendar is filling up before I can slow down to realize what I have added to it. Which is how this weekend ended up being the last free one for awhile. Remind me to enjoy it :)
Upcoming Events:
August 29th- Spirit of Columbus Half Marathon (Racing)
September 4th- North Coast Challenge 5 Mile (Racing)
September 12th- Rev3 Ironman (Cheering)
September 18th- Air Force Half (1:40 pacer)
September 25th- Akron Marathon Relay (Racing Anchor Leg)
Two weekends to breathe/taper
October 17th- Columbus Marathon (Racing)
Upcoming Events:
August 29th- Spirit of Columbus Half Marathon (Racing)
September 4th- North Coast Challenge 5 Mile (Racing)
September 12th- Rev3 Ironman (Cheering)
September 18th- Air Force Half (1:40 pacer)
September 25th- Akron Marathon Relay (Racing Anchor Leg)
Two weekends to breathe/taper
October 17th- Columbus Marathon (Racing)
Twilight Trail 8k 2010
This past Thursday was the Twilight Trail 8k race. This was my fourth year running it as part of a relay team. Each partner runs the full 8k and the team with the fastest combined finish time takes honors. The catch is this is an age and sex graded start race, with staggers for different age groups and sex to try and even up the field. At 7pm women over 60 start and at 7:16 pm the young men 30 and under will go off giving chase with staggers in between for all other age categories. In addition you can donate $5 to the Cleveland Rape Crisis Center to jump up one stagger.
"Warming" Up- AKA getting in our weekly miles
Ready to race
With the green light from coach my training partner and I traded in our tempo to team up and race Twilight Trail 8k, both paying the $5 donation. (It's a good cause, it's gives you an edge, and this way there are less people to pass at the stream crossing which is early in the race and can get congested) So we started the race at 7:08 PM. The course is all Bridle trail except for the start and finish which is a winding path through a large grass field. I stayed with my training partner for a little less than the 1st mile which takes you through the grass field, over a stream crossing (almost biffed it but managed to stay upright), and ends climbing a monster steep hill. I decided to save my self and try to avoid falling so far behind like I did last year by not pushing too hard up the hill. First mile was super fast still at 6:29 and I knew I'd have to push myself to hold that pace on the trails with the humidity and heat.
And we're off
I did my best to keep my partner in my line of sight and not let her open up the gap anymore. Last year I got caught by 2 females (one from a later wave and one from my wave) and a few men. It was my goal this year to not get caught. (And get in a good hard race). By mile 2 I was already off the markers. I don't take tangents well on roads, let alone trails and once again I managed to add a bit of trail to my run.
I could still see NC shortly ahead in the distance and was mentally willing myself to keep the pace and keep pushing to keep or lessen the gap she had on me. The next two miles just dragged mentally. It was hot and humid and boy 13 minutes can seem like an eternity when you are working hard (Especially since after about mile 3 there was no one left to pass from the earlier staggers)! But I managed not to fall too far behind and after mile 4 I closed back to about the same distance NC had gapped me in the first mile. As we neared the grass field finish I saw some CTC friends and smiled. There were a few small rollers here threatening to juice me, but by the time we hit the grass field I managed to up my effort and make that last mile (by my Garmin) the fastest in around 6:23. Managed to hold off all the guys from the later starts and place 2nd overall with a 32:52 with NC finishing 27 seconds ahead of me for us to sweep the team competition.
After catching our breath we cheered on some more friends and headed out for a 4 mile cool down with fellow teammate TM who snagged 2nd individual female for the evening.
I was happy to do much better than last year shaving about 2 minutes off my time. It was a good workout and being able to lead the field with my training partner was fun!
Final Stretch
Seriously Sweaty
Post Race Discussions
At least we clean up well!
"Warming" Up- AKA getting in our weekly miles
Ready to race
With the green light from coach my training partner and I traded in our tempo to team up and race Twilight Trail 8k, both paying the $5 donation. (It's a good cause, it's gives you an edge, and this way there are less people to pass at the stream crossing which is early in the race and can get congested) So we started the race at 7:08 PM. The course is all Bridle trail except for the start and finish which is a winding path through a large grass field. I stayed with my training partner for a little less than the 1st mile which takes you through the grass field, over a stream crossing (almost biffed it but managed to stay upright), and ends climbing a monster steep hill. I decided to save my self and try to avoid falling so far behind like I did last year by not pushing too hard up the hill. First mile was super fast still at 6:29 and I knew I'd have to push myself to hold that pace on the trails with the humidity and heat.
And we're off
I did my best to keep my partner in my line of sight and not let her open up the gap anymore. Last year I got caught by 2 females (one from a later wave and one from my wave) and a few men. It was my goal this year to not get caught. (And get in a good hard race). By mile 2 I was already off the markers. I don't take tangents well on roads, let alone trails and once again I managed to add a bit of trail to my run.
I could still see NC shortly ahead in the distance and was mentally willing myself to keep the pace and keep pushing to keep or lessen the gap she had on me. The next two miles just dragged mentally. It was hot and humid and boy 13 minutes can seem like an eternity when you are working hard (Especially since after about mile 3 there was no one left to pass from the earlier staggers)! But I managed not to fall too far behind and after mile 4 I closed back to about the same distance NC had gapped me in the first mile. As we neared the grass field finish I saw some CTC friends and smiled. There were a few small rollers here threatening to juice me, but by the time we hit the grass field I managed to up my effort and make that last mile (by my Garmin) the fastest in around 6:23. Managed to hold off all the guys from the later starts and place 2nd overall with a 32:52 with NC finishing 27 seconds ahead of me for us to sweep the team competition.
After catching our breath we cheered on some more friends and headed out for a 4 mile cool down with fellow teammate TM who snagged 2nd individual female for the evening.
I was happy to do much better than last year shaving about 2 minutes off my time. It was a good workout and being able to lead the field with my training partner was fun!
Final Stretch
Seriously Sweaty
Post Race Discussions
At least we clean up well!
Columbus Training - Week 2 and 3
Week 2 Goals:
Total Mileage 65 - 70.
Tuesday: Track
Thursday: Tempo run 7 miles @ 6:30.
Wednesday and Friday easy day @ 8:00 or slower at least 8 miles on one of these
days and 4 - 6 x 100.
Weekend:
Long run 18 miles @ 7:20.
10 miles @ 7:30 - 7:40.
Week 3 Goals:
Total Mileage 70.
Tuesday: Track
Thursday: Twilight Trail 8k or tempo run 7 miles @ 6:25
Wednesday and Friday easy day @ 7:50 or slower at least 8 miles on one of these
days and 4 - 6 x 100.
Weekend:
Long run 20 miles @ 7:10 average for total distance with last 5 miles under 35 mins.
10 miles @ 7:00 - 7:20.
How it played out:
Week 2: 70 miles
Monday-8 miles 7:56 pace trails
Tuesday-10 miles with track
Wednesday-10 miles 8:28 pace
Thursday- 3 miles easy with 6*100
Friday-Tempo 7 at 6:23, 10 total
Saturday-10 miles 7:28 pace
Sunday- 18 miles at 7:11 pace
week 3: 70 miles
Monday-8 miles ~ 8:30 pace
Tuesday-8 miles with track solo
7:37 average
Wednesday- 9 miles 8:30 pace
Thursday- 3 mile warm up with strides, 8k trail race, 4 mile cool down
Friday- 4 miles easy with 6*100 strides 8:30 pace
Saturday- 10 miles solo 7:08 pace
Sunday- 20 miles solo, 7:17 pace, last 5 in 35:34
Key Workouts:
Track:
Last Week-8*800 with 90 second rests targeting 2:50. Solid workout all between 2:47 and 2:50.
This week- Ran by myself later to avoid the heat, original workout is moved to next week and instead we did 200s because of the heat. 16*200/200 jog aiming for 49s or whatever heat allowed. All but 3 in 39 something, 1 in 40 and 2 in 38 something. My head was not in it, just a bummer day for me, so I was glad my body was on board even though I wasn't really with it.
Tempo: Ran this one solo and pushed it back to Friday morning due to nicer weather. So glad I did. Hit all 7 miles under 6:30 and averaged 6:23 for the run.
Twilight Trail: Post to come, a fun night with friends and a good hard run
Long Runs:
Last week- both the 10 miler and 18 miler were a blast. The weather was cooler and I had good company. I've been becoming a bit of a shell of my perky self in this heat and hard training and both of these runs made me remember what it used to be like when i was a little less serious and most runs felt good and were just fun. Hopefully I can continue this pattern now that I know it's still there to be had even while achieving my goals.
This week: we are visiting friends in Cinci and I wasn't able to con anyone into keeping me company so I got in my ten yesterday while my friends ran their 8 and today I got in 20 while they all went disc golfing. Yesterday was pretty hot and humid but I survived and managed to hit the paces. Today was a little cooler but I got off to a late start and paid for it about half way through the run. Went a bit too far from the water source and was feeling pretty miserable by mile 14 when I got back to water. Literally took my clothes off and wrung them out before dousing my arms and face in cold water to try and bring my core temp down. My pace was falling off from the target so I just ignored the watch and did my best to run at the effort desired and finish it out. Despite carrying the handheld and 3 water stops I was just no match for the humidity here. Oh well, I was close and hopefully that is the worst conditions I will ever have to live through on a 20!
My right hamstring has been a bit tweaked since last Sunday so I am keeping an eye on it (and icing). My left ankle has just been stiff whenever I am not running. Also keeping an eye on it and making sure to stretch and ice. I can definitely tell I am in marathon training mode again! Hoping coach lets me bump up the miles some (despite this ridiculously hot weather), I think I need to boost my base, my strength on these long runs (and longer track repeats) is lacking right now. My speed seems good, but 2 of 3 long runs so far I have definitely not felt like a marathoner, I did not feel like I could run a fast marathon this morning, that's for sure. Let's hope once the weather breaks that changes!
Total Mileage 65 - 70.
Tuesday: Track
Thursday: Tempo run 7 miles @ 6:30.
Wednesday and Friday easy day @ 8:00 or slower at least 8 miles on one of these
days and 4 - 6 x 100.
Weekend:
Long run 18 miles @ 7:20.
10 miles @ 7:30 - 7:40.
Week 3 Goals:
Total Mileage 70.
Tuesday: Track
Thursday: Twilight Trail 8k or tempo run 7 miles @ 6:25
Wednesday and Friday easy day @ 7:50 or slower at least 8 miles on one of these
days and 4 - 6 x 100.
Weekend:
Long run 20 miles @ 7:10 average for total distance with last 5 miles under 35 mins.
10 miles @ 7:00 - 7:20.
How it played out:
Week 2: 70 miles
Monday-8 miles 7:56 pace trails
Tuesday-10 miles with track
Wednesday-10 miles 8:28 pace
Thursday- 3 miles easy with 6*100
Friday-Tempo 7 at 6:23, 10 total
Saturday-10 miles 7:28 pace
Sunday- 18 miles at 7:11 pace
week 3: 70 miles
Monday-8 miles ~ 8:30 pace
Tuesday-8 miles with track solo
7:37 average
Wednesday- 9 miles 8:30 pace
Thursday- 3 mile warm up with strides, 8k trail race, 4 mile cool down
Friday- 4 miles easy with 6*100 strides 8:30 pace
Saturday- 10 miles solo 7:08 pace
Sunday- 20 miles solo, 7:17 pace, last 5 in 35:34
Key Workouts:
Track:
Last Week-8*800 with 90 second rests targeting 2:50. Solid workout all between 2:47 and 2:50.
This week- Ran by myself later to avoid the heat, original workout is moved to next week and instead we did 200s because of the heat. 16*200/200 jog aiming for 49s or whatever heat allowed. All but 3 in 39 something, 1 in 40 and 2 in 38 something. My head was not in it, just a bummer day for me, so I was glad my body was on board even though I wasn't really with it.
Tempo: Ran this one solo and pushed it back to Friday morning due to nicer weather. So glad I did. Hit all 7 miles under 6:30 and averaged 6:23 for the run.
Twilight Trail: Post to come, a fun night with friends and a good hard run
Long Runs:
Last week- both the 10 miler and 18 miler were a blast. The weather was cooler and I had good company. I've been becoming a bit of a shell of my perky self in this heat and hard training and both of these runs made me remember what it used to be like when i was a little less serious and most runs felt good and were just fun. Hopefully I can continue this pattern now that I know it's still there to be had even while achieving my goals.
This week: we are visiting friends in Cinci and I wasn't able to con anyone into keeping me company so I got in my ten yesterday while my friends ran their 8 and today I got in 20 while they all went disc golfing. Yesterday was pretty hot and humid but I survived and managed to hit the paces. Today was a little cooler but I got off to a late start and paid for it about half way through the run. Went a bit too far from the water source and was feeling pretty miserable by mile 14 when I got back to water. Literally took my clothes off and wrung them out before dousing my arms and face in cold water to try and bring my core temp down. My pace was falling off from the target so I just ignored the watch and did my best to run at the effort desired and finish it out. Despite carrying the handheld and 3 water stops I was just no match for the humidity here. Oh well, I was close and hopefully that is the worst conditions I will ever have to live through on a 20!
My right hamstring has been a bit tweaked since last Sunday so I am keeping an eye on it (and icing). My left ankle has just been stiff whenever I am not running. Also keeping an eye on it and making sure to stretch and ice. I can definitely tell I am in marathon training mode again! Hoping coach lets me bump up the miles some (despite this ridiculously hot weather), I think I need to boost my base, my strength on these long runs (and longer track repeats) is lacking right now. My speed seems good, but 2 of 3 long runs so far I have definitely not felt like a marathoner, I did not feel like I could run a fast marathon this morning, that's for sure. Let's hope once the weather breaks that changes!
Johnnycake Jog Report
A brief note about race reports and then a brief wrap up on Johnnycake. I definitely waited too long to get this one into print and lost some of the finer details!
Every race I think there should be some take away point. Some lessons learned, or some idea of why you were successful. Most of the time I find I like to have these recaps to be able and look back at what went right and wrong, and also I just like being able to relive the moment years later and remember everything like it was yesterday. Obviously I get detailed with my reports usually and that definitely serves me well when I want to go back and relive the moment, but I think I might be able to do a better job of summing up those key take away points to improve upon my racing in the future. So hopefully you will start seeing more of that in these reports too!
So way back on July 18th (Why is it that 3 weeks seems so long ago?) I toed the start for the Johnnycake Jog 5 miler. I can't lie I am not a fan of the event. It's hot, there no shade, but it is highly competitive and a lot of people love it. I went into it with the goal of breaking 30 minutes and the sub 6 minute barrier and I wanted to try my best to be between 2nd and 5th female (first is J.O. who is just that good that I don't even consider 1st for any races she is in). This was my second race as part of the Second Sole Akron team and there were a ton of the guys out and BB, NC, and I were out representing the ladies. A lot of green! So I also wanted to be a good representative of the team.
Looking back at my race report from last year I wanted to go out on pace and target a fast finish. So much for that, the gun was off and I decided to just cling to NC as long as possible. We were sitting in a group of 3 females already far behind 1st place and dodging construction barrels and the large groups of men near us. I decided once again not to use a watch. I wore it purely so I could know my time at the finish but didn't take splits. The miles where there were no timers I did look at my total time. Nice thing about a sub 6 goal is the math is easy.
First mile was quick in about 5:42. MB who I had keyed off of at Blossom was behind me and I should have realized that was not a good sign, but sometimes I guess you just have to go for glory. NC started to pull ahead but I held my own on the hill in the second mile and stayed close to the 3rd girl who I knew had run a high 28 here last year. Second mile was around 11:52 and I knew I needed to keep my head on and pick up the effort on a slightly downhill 3rd mile.
It got barren here and we headed into the sun. On and off I would be with a guy or two and eventually I closed on the 3rd place girl. 3rd mile was around 18:02 and I was not pleased to be behind the target. Got encouragement from a spectator that I was closing on 3rd and I upped the effort to pass her early in the 4th mile. I did my best to make the pass aggressive and hoped she wouldn't respond but I knew she had more speed in her than that.
Each time a guy would come up on me I would assume it was her or my friend MR who is getting back into things after a hiatus this spring. Both are capable of much better times than 30+. The least two miles of this race are straight and into the sun. I passed the 4th mile at around 24:08 and knew I was going to have to do something special to break 30. Every 400 meters is marked the last mile and once again I was made to realize why you go out conservative at this race because having no kick at the end of this race just sucks.
I managed to pass a few guys but also got passed by a few guys on my way to the finish line. Thankfully no girls came after me and I was able to snag 3rd in 30:16. Not my goal, and I wasn't happy. It was hot and I got dizzy at the finish line, I am sure I ran the best I could given how it went, but I obviously would have liked to have done better. That's the problem with racing your own personal clock. I need to learn that sometimes a podium finish is just as good as a desired time.
After a cool down with MR and NC and the Second Sole guys I was feeling a bit better about things and getting your picture in the paper and some money in your pocket doesn't hurt either :)
It's easy sometimes to forget all the progress I have made and realize that on a day when I missed my goal by 30-45 seconds I am still over a minute faster than the year before. I'll keep trying to remind myself of that when I get frustrated!
Take away points for next race:
1) Run my own race, yes it is a competition but I need to learn to run my own pace at the start and trust that I can close when needed
2) be happy with whatever you do as long as you ran your hardest, don't get so hung up on the numbers
3) warm up etc is still good, shoes are a problem still
Every race I think there should be some take away point. Some lessons learned, or some idea of why you were successful. Most of the time I find I like to have these recaps to be able and look back at what went right and wrong, and also I just like being able to relive the moment years later and remember everything like it was yesterday. Obviously I get detailed with my reports usually and that definitely serves me well when I want to go back and relive the moment, but I think I might be able to do a better job of summing up those key take away points to improve upon my racing in the future. So hopefully you will start seeing more of that in these reports too!
So way back on July 18th (Why is it that 3 weeks seems so long ago?) I toed the start for the Johnnycake Jog 5 miler. I can't lie I am not a fan of the event. It's hot, there no shade, but it is highly competitive and a lot of people love it. I went into it with the goal of breaking 30 minutes and the sub 6 minute barrier and I wanted to try my best to be between 2nd and 5th female (first is J.O. who is just that good that I don't even consider 1st for any races she is in). This was my second race as part of the Second Sole Akron team and there were a ton of the guys out and BB, NC, and I were out representing the ladies. A lot of green! So I also wanted to be a good representative of the team.
Looking back at my race report from last year I wanted to go out on pace and target a fast finish. So much for that, the gun was off and I decided to just cling to NC as long as possible. We were sitting in a group of 3 females already far behind 1st place and dodging construction barrels and the large groups of men near us. I decided once again not to use a watch. I wore it purely so I could know my time at the finish but didn't take splits. The miles where there were no timers I did look at my total time. Nice thing about a sub 6 goal is the math is easy.
First mile was quick in about 5:42. MB who I had keyed off of at Blossom was behind me and I should have realized that was not a good sign, but sometimes I guess you just have to go for glory. NC started to pull ahead but I held my own on the hill in the second mile and stayed close to the 3rd girl who I knew had run a high 28 here last year. Second mile was around 11:52 and I knew I needed to keep my head on and pick up the effort on a slightly downhill 3rd mile.
It got barren here and we headed into the sun. On and off I would be with a guy or two and eventually I closed on the 3rd place girl. 3rd mile was around 18:02 and I was not pleased to be behind the target. Got encouragement from a spectator that I was closing on 3rd and I upped the effort to pass her early in the 4th mile. I did my best to make the pass aggressive and hoped she wouldn't respond but I knew she had more speed in her than that.
Each time a guy would come up on me I would assume it was her or my friend MR who is getting back into things after a hiatus this spring. Both are capable of much better times than 30+. The least two miles of this race are straight and into the sun. I passed the 4th mile at around 24:08 and knew I was going to have to do something special to break 30. Every 400 meters is marked the last mile and once again I was made to realize why you go out conservative at this race because having no kick at the end of this race just sucks.
I managed to pass a few guys but also got passed by a few guys on my way to the finish line. Thankfully no girls came after me and I was able to snag 3rd in 30:16. Not my goal, and I wasn't happy. It was hot and I got dizzy at the finish line, I am sure I ran the best I could given how it went, but I obviously would have liked to have done better. That's the problem with racing your own personal clock. I need to learn that sometimes a podium finish is just as good as a desired time.
After a cool down with MR and NC and the Second Sole guys I was feeling a bit better about things and getting your picture in the paper and some money in your pocket doesn't hurt either :)
It's easy sometimes to forget all the progress I have made and realize that on a day when I missed my goal by 30-45 seconds I am still over a minute faster than the year before. I'll keep trying to remind myself of that when I get frustrated!
Take away points for next race:
1) Run my own race, yes it is a competition but I need to learn to run my own pace at the start and trust that I can close when needed
2) be happy with whatever you do as long as you ran your hardest, don't get so hung up on the numbers
3) warm up etc is still good, shoes are a problem still
Transition Week and 1st Week of training for Columbus
Seeing as we had a tough week with a mile time trial followed by a hard track workout resulting in a blown tempo followed by a 5 mile race coach decided we could use a transition week before hopping on the marathon training wagon. AKA we threatened with mutiny if we didn't get a break ;)
Careful what you ask for I guess. I know rest periods are needed, but I always seem to come out of them feeling lackluster and seem to respond better to just piling it on. Who knows why. I know the break was necessary physically and mentally. With no real break after Boston followed by 12 weeks of hard training and racing in the heat I was due. But as the stats show that first track workout back after break was rough. I just fell completely off the map and coach was not happy with my effort composure etc. Time to get my head back on straight! (I do think I redeemed the effort with a hard workout the following day, a successful tempo, and a long run done solo all in a row)
Transition Week Goals:
Total Mileage 35 - 40.
Tuesday: Track. Easy session
Thursday: No Tempo run
Every other day easy.
Long run: 12 miles
Marathon Week 1 Goals:
Total Mileage 60 - 65.
Tuesday: Track (5*1600 with 90 sec rest targeting 5:55 to 6:00)
Thursday: Tempo run 7 miles @ 6:30.
Long run 16 miles @ 7:20.
Wednesday or Friday easy day 10 miles @ 8:10 or slower.
2 days easy.
1 day 7:20 - 7:40 pace
How it played out:
Transition week I took advantage of the lack of workouts and hit the trails with friends and just tried to enjoy the runs I did and veg out on the days I didn't run.
36 miles
M- Rest
T- Track 9 miles 7:34 pace with 2 miles of stride 100 jog 100
W- Rest
Th- Trails 7.7 miles
F- 7.5 miles 8:34 pace
Sat- 12 miles 7:32 pace
Sun- Rest (Cheering at a rainy cold triathlon)
Marathon week 1 (AKA Crazy madness week)
Monday-8 miles easy 8:23 pace
Tuesday- 9.58 miles with 5*1600 last two were 6:27 and 6:23 rest were 5:55-5:56
Wednesday- 8 miles with xc kids including 21 minutes of running out and backs under 6 minute pace on xc course
Thursday- 11 miles with 7 miles at 6:25 pace
Friday- 16 miles at 7:17 pace solo
Saturday- no official running, worked burning river, got in a few sprints during the day though taking care of problems :). Hiked 4.1 miles clearing markers from midnight to 2 am.
Sunday- 10 miles 8:19 pace in the afternoon
Just shy of 63 miles.
Careful what you ask for I guess. I know rest periods are needed, but I always seem to come out of them feeling lackluster and seem to respond better to just piling it on. Who knows why. I know the break was necessary physically and mentally. With no real break after Boston followed by 12 weeks of hard training and racing in the heat I was due. But as the stats show that first track workout back after break was rough. I just fell completely off the map and coach was not happy with my effort composure etc. Time to get my head back on straight! (I do think I redeemed the effort with a hard workout the following day, a successful tempo, and a long run done solo all in a row)
Transition Week Goals:
Total Mileage 35 - 40.
Tuesday: Track. Easy session
Thursday: No Tempo run
Every other day easy.
Long run: 12 miles
Marathon Week 1 Goals:
Total Mileage 60 - 65.
Tuesday: Track (5*1600 with 90 sec rest targeting 5:55 to 6:00)
Thursday: Tempo run 7 miles @ 6:30.
Wednesday or Friday easy day 10 miles @ 8:10 or slower.
2 days easy.
1 day 7:20 - 7:40 pace
How it played out:
Transition week I took advantage of the lack of workouts and hit the trails with friends and just tried to enjoy the runs I did and veg out on the days I didn't run.
36 miles
M- Rest
T- Track 9 miles 7:34 pace with 2 miles of stride 100 jog 100
W- Rest
Th- Trails 7.7 miles
F- 7.5 miles 8:34 pace
Sat- 12 miles 7:32 pace
Sun- Rest (Cheering at a rainy cold triathlon)
Marathon week 1 (AKA Crazy madness week)
Monday-8 miles easy 8:23 pace
Tuesday- 9.58 miles with 5*1600 last two were 6:27 and 6:23 rest were 5:55-5:56
Wednesday- 8 miles with xc kids including 21 minutes of running out and backs under 6 minute pace on xc course
Thursday- 11 miles with 7 miles at 6:25 pace
Friday- 16 miles at 7:17 pace solo
Saturday- no official running, worked burning river, got in a few sprints during the day though taking care of problems :). Hiked 4.1 miles clearing markers from midnight to 2 am.
Sunday- 10 miles 8:19 pace in the afternoon
Just shy of 63 miles.
Busy Bee
I have a lot of updating to do here. Still need to post a Johnnycake report, two weeks worth of training need to be summarized, a report on speaking at a XC camp, and a report on another successful Burning River aid station would be nice.
But I am trying to get back into some sort of schedule and get my life back in balance and so far not doing a great job. Good news is there is some hope in sight :)
In the meantime a few photos
High Fiving Coach before Johnnycake
Post cheering at the Fairport Harbor Tri - Drenched!
First set of volunteers at Boston Store - Burning River 100 2010
But I am trying to get back into some sort of schedule and get my life back in balance and so far not doing a great job. Good news is there is some hope in sight :)
In the meantime a few photos
High Fiving Coach before Johnnycake
Post cheering at the Fairport Harbor Tri - Drenched!
First set of volunteers at Boston Store - Burning River 100 2010
Another Weekly Rundown
I need to get another post up here because that last one is depressing! In an attempt to not be so hard on myself I have decided on the eating front I am going to try and exercise moderation and I am going to stay off the scale so I can't over analyze every half pound gained or lost. This is a big step for me as I am OCD so we'll see how that goes!
On the training front, last week was a bit lighter in anticipation of racing the Johnnycake Jog, and the week didn't go well so this next week will be light too in hopes to transition into marathon training mentally and physically fresher.
Original Plan for the week was:
Total Mileage 55 - 60.
Tuesday: Track.
Thursday: Tempo run on roads 6 miles @ 6:20 pace.
2 days @ 7:50 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
1 days @ 7:20 - 7:40.
Saturday: Pre race day 4 - 5 miles easy.
Sunday: Johnny Cake Jog plus warmup and warmdown.
After a horrible tempo Thursday we decided to bail on Fridays run though so mileage ended up a little low.
How it played out:
53 miles for the week
Monday- 8 miles 8:24 pace
Tuesday- 10.5 miles track with mile time trial
Wednesday- 8 miles 8:08 pace with 4*100 strides
Thursday- 10 miles with failed tempo
Friday- off
Saturday- 4 miles trails easy
Sunday- 2.5 mile warm up with strides, 5 mile race, 5 mile cool down
Key workouts:
Tuesday-
1 mile time trial in 5:17. A shiny new mile PR, but I can't lie I thought it should be faster, but don't think I could have done anything more, maybe went out a bit harder the first lap. Splits were around 75, 2:35, 3:56, 5:17
Followed that up with 4*800 and 2*400. My right hamstring was a little pissed towards the end, but otherwise a really solid workout.
800s in: 2:50.97
2:49.74
2:48.65
2:46.81
all with 2:30 rest
1:24.82
1:23.33 with 90 second rests
Thursday- aiming for 6 at 6:20, 3 miles in just toasted.
I did 3 at pace but was really struggling so I took a 2 minute walk and tried to start back up on my own, couldn't get the pace down so I turned when MR and NC were coming back and restarted the watch and did one mile with them, the last minute of it was torture and I was falling off so I called it after that.
6:18.7
6:19.58
6:21.89
2 minute walk
0.35 at 7:39 pace
6:29.27
Race- Hot morning, don't think I ran to my potential but don't think I could have run any harder, maybe went out a hair fast the first mile. Report to follow.
On the training front, last week was a bit lighter in anticipation of racing the Johnnycake Jog, and the week didn't go well so this next week will be light too in hopes to transition into marathon training mentally and physically fresher.
Original Plan for the week was:
Total Mileage 55 - 60.
Tuesday: Track.
Thursday: Tempo run on roads 6 miles @ 6:20 pace.
2 days @ 7:50 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
1 days @ 7:20 - 7:40.
Saturday: Pre race day 4 - 5 miles easy.
Sunday: Johnny Cake Jog plus warmup and warmdown.
After a horrible tempo Thursday we decided to bail on Fridays run though so mileage ended up a little low.
How it played out:
53 miles for the week
Monday- 8 miles 8:24 pace
Tuesday- 10.5 miles track with mile time trial
Wednesday- 8 miles 8:08 pace with 4*100 strides
Thursday- 10 miles with failed tempo
Friday- off
Saturday- 4 miles trails easy
Sunday- 2.5 mile warm up with strides, 5 mile race, 5 mile cool down
Key workouts:
Tuesday-
1 mile time trial in 5:17. A shiny new mile PR, but I can't lie I thought it should be faster, but don't think I could have done anything more, maybe went out a bit harder the first lap. Splits were around 75, 2:35, 3:56, 5:17
Followed that up with 4*800 and 2*400. My right hamstring was a little pissed towards the end, but otherwise a really solid workout.
800s in: 2:50.97
2:49.74
2:48.65
2:46.81
all with 2:30 rest
1:24.82
1:23.33 with 90 second rests
Thursday- aiming for 6 at 6:20, 3 miles in just toasted.
I did 3 at pace but was really struggling so I took a 2 minute walk and tried to start back up on my own, couldn't get the pace down so I turned when MR and NC were coming back and restarted the watch and did one mile with them, the last minute of it was torture and I was falling off so I called it after that.
6:18.7
6:19.58
6:21.89
2 minute walk
0.35 at 7:39 pace
6:29.27
Race- Hot morning, don't think I ran to my potential but don't think I could have run any harder, maybe went out a hair fast the first mile. Report to follow.
Struggling with Balance
I'm a bit down this week and I am sure it has a bit to do with my lack of anything resembling moderation in my lifestyle right now. I have a highly addictive personality and I find it hard to do everything in measure. When I am behaving I am Really behaving, and when I indulge, well I Really indulge.
I have been struggling with time management. For Boston I was getting a solid 8-10 hours of sleep every night. Lately I've been staying up later and I am groggy in the morning and just not as high energy. Work is dragging me down mentally and I can tell it's affecting other areas of my life. To escape I've been reading or playing video games (in excess), which are just time suckers, they are mentally stimulating, but not really solving the actual issue.
I think when all areas of your life are going well it is self serving in that everything continues to go better and better, when something gets out of whack it brings down everything else around it.
Enter my diet habits.
Since Boston I have been focusing on speed work and trying to keep things in balance rather than such an extreme focus. My weight got pretty low before Boston so I decided I should try a more moderate approach to diet and try to let everything even itself out. Well I have been creeping up on the scale since, thankfully not as fast as it came off, but enough that I can feel it, and I can see it. I want to be as strong as I can be, but I also want to try and not be so extreme as I was this spring, because I think it puts too much pressure on my performances. This turns into well one beer won't hurt or one scoop of ice cream is healthy, but I hardly ever have just one beer or just one scoop of ice cream. So I am contemplating how I am going to proceed with my diet the next 12 weeks leading up to the marathon.
All of this leading up to a less than ideal week of training and I am realizing I am probably due for a bit of a break mentally and physically. I need to recharge and get back on track but try to do it with some moderation.
So starting today I am going to try and start putting back together my carefully balanced house of cards that is my life after this brief crash. Wish me luck ;)
I have been struggling with time management. For Boston I was getting a solid 8-10 hours of sleep every night. Lately I've been staying up later and I am groggy in the morning and just not as high energy. Work is dragging me down mentally and I can tell it's affecting other areas of my life. To escape I've been reading or playing video games (in excess), which are just time suckers, they are mentally stimulating, but not really solving the actual issue.
I think when all areas of your life are going well it is self serving in that everything continues to go better and better, when something gets out of whack it brings down everything else around it.
Enter my diet habits.
Since Boston I have been focusing on speed work and trying to keep things in balance rather than such an extreme focus. My weight got pretty low before Boston so I decided I should try a more moderate approach to diet and try to let everything even itself out. Well I have been creeping up on the scale since, thankfully not as fast as it came off, but enough that I can feel it, and I can see it. I want to be as strong as I can be, but I also want to try and not be so extreme as I was this spring, because I think it puts too much pressure on my performances. This turns into well one beer won't hurt or one scoop of ice cream is healthy, but I hardly ever have just one beer or just one scoop of ice cream. So I am contemplating how I am going to proceed with my diet the next 12 weeks leading up to the marathon.
All of this leading up to a less than ideal week of training and I am realizing I am probably due for a bit of a break mentally and physically. I need to recharge and get back on track but try to do it with some moderation.
So starting today I am going to try and start putting back together my carefully balanced house of cards that is my life after this brief crash. Wish me luck ;)
Week 11 Speed Training Rundown
1 more week of speed training to go then it is time to start focusing on the marathon. This week was a little more laid back. Temperatures were off the chart so just did what we could.
Plan:
Total Mileage 60 - 65.
Tuesday: Track.
Thursday: Tempo run on roads 4 miles @ 6:20 pace. 1 mile @ 6:10
2 days @ 7:50 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
2 days @ 7:20 - 7:40.
Long Run: 14 miles @ 7:10
How it played out:
66 miles
Monday- Lunch ~800 meter swim in Lake Erie easy
6 miles easy 9:05 pace
Tuesday-10.5 miles with track
Wednesday-8 miles 7:36 pace bridle trails
Thursday-10 miles with tempo
Friday-9 miles 8:13 pace with 4*100 hill strides
Saturday-9 miles 7:37 pace, half trails
Sunday-14 miles 7:02 pace
PM ~ 600 meter swim in Lake Erie easy
Key workouts:
Track: Temps were out of control so we bagged whatever the planned workout was and instead did 2*800 meters with 4 minute rest at mile race pace then 10*100 strides
did the 800s in 2:31 and actually felt like I could have done a workout, but no sense in pushing it right now.
Tempo: I have a mental block on these so went into this workout with the plan of just running with NC and ignoring the watch. Well that works if her Garmin isn't on the fritz, but it was so had to look at the watch a few more times than I wanted to. We hit all the paces but the last 1.5 miles were a struggle, just felt juiced and like I was overheating. But the workout was successful so that's a plus. Need to figure out what my problem is with these, even in this case where I met the workout goals I didn't feel good about it. Maybe just because I am getting used to all the other workouts being much more controlled and these tempos it sometimes feels forced and mentally I think these paces aren't even that fast, which in turn makes it frustrating when I can't hit them.
06:13.1
06:14.0
06:15.6
06:18.1
06:07.1
Total
31:07.8
Ave Pace
06:13.6
Plan:
Total Mileage 60 - 65.
Tuesday: Track.
Thursday: Tempo run on roads 4 miles @ 6:20 pace. 1 mile @ 6:10
2 days @ 7:50 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
2 days @ 7:20 - 7:40.
Long Run: 14 miles @ 7:10
How it played out:
66 miles
Monday- Lunch ~800 meter swim in Lake Erie easy
6 miles easy 9:05 pace
Tuesday-10.5 miles with track
Wednesday-8 miles 7:36 pace bridle trails
Thursday-10 miles with tempo
Friday-9 miles 8:13 pace with 4*100 hill strides
Saturday-9 miles 7:37 pace, half trails
Sunday-14 miles 7:02 pace
PM ~ 600 meter swim in Lake Erie easy
Key workouts:
Track: Temps were out of control so we bagged whatever the planned workout was and instead did 2*800 meters with 4 minute rest at mile race pace then 10*100 strides
did the 800s in 2:31 and actually felt like I could have done a workout, but no sense in pushing it right now.
Tempo: I have a mental block on these so went into this workout with the plan of just running with NC and ignoring the watch. Well that works if her Garmin isn't on the fritz, but it was so had to look at the watch a few more times than I wanted to. We hit all the paces but the last 1.5 miles were a struggle, just felt juiced and like I was overheating. But the workout was successful so that's a plus. Need to figure out what my problem is with these, even in this case where I met the workout goals I didn't feel good about it. Maybe just because I am getting used to all the other workouts being much more controlled and these tempos it sometimes feels forced and mentally I think these paces aren't even that fast, which in turn makes it frustrating when I can't hit them.
06:13.1
06:14.0
06:15.6
06:18.1
06:07.1
Total
31:07.8
Ave Pace
06:13.6
Weekly Rundown Speed Phase Week 10
Goal:
Total Mileage 60 - 65.
Tuesday: Track.
Thursday: Tempo run on roads 6 miles @ 6:20 pace.
2 days @ 7:50 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
2 days @ 7:20 - 7:40.
Long Run: 12 miles @ 7:00
Sunday: 8 - 10 miles (Race + miles) or Long run.
How it played out:
66 miles for the week
Monday-8 miles 8:30 pace with 4*100
Tuesday-11.5 with track
Wednesday-10 miles 7:19 pace
Thursday-10.5 with tempo
Friday-6 at 8:23
Saturday-12 at 6:58
Sunday-2 mile warm up 3 mile cool down with 5k at 17:50.1 PR!
Track:
Goal 12*400 at 1:24 with 60 second rests then 4*200 with 200 jogs targeting 39.
1:23.73
1:23.32
1:21.19
1:23.65
1:22.19
1:23.01
1:22.68
1:23.65
1:22.15
1:22.57
1:18.59 (NC made me do it)
1:16.05
39.67
38.95
38.30
36.15 (Once again NC's doing)
Tempo: Goal 6 at 6:20.
Another less than stellar tempo effort. Need to fix this. I don't know why but I seem to really struggle with every 3rd or 4th tempo. The new course is harder but I was just juiced after that 3rd mile/hill. *Note Wednesday's run was hilly soft surface, probably ran a bit too hard given a tempo was planned for the next day.
6:18.72
6:13.59
6:32.61 (uphill mile)
6:15.08 (downhill mile)
6:29.00 (I stopped at .5 of this mile and took a 2 minute walk break and then just ran the last 1.5 as hard as I could)
6:26.04
Total Mileage 60 - 65.
Tuesday: Track.
Thursday: Tempo run on roads 6 miles @ 6:20 pace.
2 days @ 7:50 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
2 days @ 7:20 - 7:40.
Long Run: 12 miles @ 7:00
Sunday: 8 - 10 miles (Race + miles) or Long run.
How it played out:
66 miles for the week
Monday-8 miles 8:30 pace with 4*100
Tuesday-11.5 with track
Wednesday-10 miles 7:19 pace
Thursday-10.5 with tempo
Friday-6 at 8:23
Saturday-12 at 6:58
Sunday-2 mile warm up 3 mile cool down with 5k at 17:50.1 PR!
Track:
Goal 12*400 at 1:24 with 60 second rests then 4*200 with 200 jogs targeting 39.
1:23.73
1:23.32
1:21.19
1:23.65
1:22.19
1:23.01
1:22.68
1:23.65
1:22.15
1:22.57
1:18.59 (NC made me do it)
1:16.05
39.67
38.95
38.30
36.15 (Once again NC's doing)
Tempo: Goal 6 at 6:20.
Another less than stellar tempo effort. Need to fix this. I don't know why but I seem to really struggle with every 3rd or 4th tempo. The new course is harder but I was just juiced after that 3rd mile/hill. *Note Wednesday's run was hilly soft surface, probably ran a bit too hard given a tempo was planned for the next day.
6:18.72
6:13.59
6:32.61 (uphill mile)
6:15.08 (downhill mile)
6:29.00 (I stopped at .5 of this mile and took a 2 minute walk break and then just ran the last 1.5 as hard as I could)
6:26.04
Aurora 5K
Like most road racers I laced up the shoes this morning to get in a July 4th 5k. Coach was not on board with doing another key race so there was no taper, we were just training through it. Despite that I wanted to shave at least one second off Flag Day and get a sub 18 5k to my name before we start ramping up the mileage for the marathon this fall. I won't be doing another 5k until at least November so I really hoped I'd be able to step it up a notch and come in under 18.
Holy crap was I nervous this morning. Despite knowing this was just a 5k and that even if I did poorly it didn't matter I was keyed up. I felt like I was going to vomit the whole ride there despite my husband trying his best to distract me. Once outside the car in the fresh air I felt a bit better. But still a bit nervous as I went through my pre race warm up rituals. Finally at the line I started to calm down a bit.
I decided to go sans watch today. I had a really bad race here last year(and a less than stellar tempo this week) and I am sure half of it was running so hard the first mile and having an awful split despite of it. My goal today was to run aggressively and keep my head in the race the whole way. I had hoped at least one consistent mid 17 5k gal would be there but unfortunately she was out of town. Thankfully though SG who lives locally and runs the race every year is a solid low to mid 17 runner here and I made it my goal to stick to him like glue until I couldn't hold on anymore. He warned me before the race he might not run that quickly today so I took that into account as we rolled out the first mile. The pace felt too easy and I pushed a bit ahead of him as he scolded my to stay calm, that the guys just ahead of us were going to go out in low 5s and we would pass many of them in the 3rd mile. I cooled off a little bit but aware as a female runner jumped ahead I didn't pull off the gas enough to let her gap me by much.
Before the mile marker we passed her and as the timer shouted out 5:37 SG informed me the actual mile was a bit further on and we were more like 5:45. Fine by me although a little more cushion would have been a mental boost 5:45 would get me what I needed. I wanted to hit the 2 mile at 11:24 to know I had it "in the bag" so I worked the next mile and pulled a bit ahead of SG as we passed a group of four younger guys who went out too fast. Hit the 2 mile split at about 11:32 and knew I needed to get to work. I took water at the stop and dumped it over my head as I pushed. It felt like I was fading a bit but I just tried to hammer and relax my upper body as coach instructed from the sidelines.
SG passed me and the people who had come out to cheer were all cheering for him as he is a local and known well. I did my best to stay close to him but he is a high mileage guy and just plain fast and I couldn't quite hold onto him. One more young guy from the Solon area reeled me back in during the last half mile. I started to get a stitch below my ribs and just tried to will and breathe it away, no time for pain right now, I knew it was going to be close. Without the watch I had no real concept of how much further it was, the last stretch all looks the same. As I cruised over the last small hill I realized this was it and started to hammer as hard as I could. I could see the clock at 17:25 ish and mentally thought it has to be less than 100 meters to the finish I know I can run 100 meters in 19 seconds just push push push! Passed the clock at 17:50 and the mats were just a few steps beyond so I am assuming around 17:52 will be the official time *update: official time says 17:46.9 but I am pretty sure they switched me with the kid who beat me and I should be 17:50.1* Hopefully I raced through over those 3 mats, I had assumed the clock was the finish, but post race noticed the mats were actually a few steps beyond. I really have no idea what happened after that clock I was just glad to get that sub 18 and be the first female across the line!
I made the mistake of sitting down to try and get my chip off and my right hip flexor locked up on me, can we say painful? I think maybe just too much caffeine (coffee and a gel) mixed with not the right balance of electrolytes and water because my left bicep also cramped up. Walking around a bit seemed to loosen it up so hopefully just a fluke. Super stoked to meet another goal, hopefully I am solidly over the bad race slump for awhile. The main goal is obviously Columbus so let's just hope I haven't used up all my good race mojo on these short races :)
Hope everyone has a great 4th!
Holy crap was I nervous this morning. Despite knowing this was just a 5k and that even if I did poorly it didn't matter I was keyed up. I felt like I was going to vomit the whole ride there despite my husband trying his best to distract me. Once outside the car in the fresh air I felt a bit better. But still a bit nervous as I went through my pre race warm up rituals. Finally at the line I started to calm down a bit.
I decided to go sans watch today. I had a really bad race here last year(and a less than stellar tempo this week) and I am sure half of it was running so hard the first mile and having an awful split despite of it. My goal today was to run aggressively and keep my head in the race the whole way. I had hoped at least one consistent mid 17 5k gal would be there but unfortunately she was out of town. Thankfully though SG who lives locally and runs the race every year is a solid low to mid 17 runner here and I made it my goal to stick to him like glue until I couldn't hold on anymore. He warned me before the race he might not run that quickly today so I took that into account as we rolled out the first mile. The pace felt too easy and I pushed a bit ahead of him as he scolded my to stay calm, that the guys just ahead of us were going to go out in low 5s and we would pass many of them in the 3rd mile. I cooled off a little bit but aware as a female runner jumped ahead I didn't pull off the gas enough to let her gap me by much.
Before the mile marker we passed her and as the timer shouted out 5:37 SG informed me the actual mile was a bit further on and we were more like 5:45. Fine by me although a little more cushion would have been a mental boost 5:45 would get me what I needed. I wanted to hit the 2 mile at 11:24 to know I had it "in the bag" so I worked the next mile and pulled a bit ahead of SG as we passed a group of four younger guys who went out too fast. Hit the 2 mile split at about 11:32 and knew I needed to get to work. I took water at the stop and dumped it over my head as I pushed. It felt like I was fading a bit but I just tried to hammer and relax my upper body as coach instructed from the sidelines.
SG passed me and the people who had come out to cheer were all cheering for him as he is a local and known well. I did my best to stay close to him but he is a high mileage guy and just plain fast and I couldn't quite hold onto him. One more young guy from the Solon area reeled me back in during the last half mile. I started to get a stitch below my ribs and just tried to will and breathe it away, no time for pain right now, I knew it was going to be close. Without the watch I had no real concept of how much further it was, the last stretch all looks the same. As I cruised over the last small hill I realized this was it and started to hammer as hard as I could. I could see the clock at 17:25 ish and mentally thought it has to be less than 100 meters to the finish I know I can run 100 meters in 19 seconds just push push push! Passed the clock at 17:50 and the mats were just a few steps beyond so I am assuming around 17:52 will be the official time *update: official time says 17:46.9 but I am pretty sure they switched me with the kid who beat me and I should be 17:50.1* Hopefully I raced through over those 3 mats, I had assumed the clock was the finish, but post race noticed the mats were actually a few steps beyond. I really have no idea what happened after that clock I was just glad to get that sub 18 and be the first female across the line!
I made the mistake of sitting down to try and get my chip off and my right hip flexor locked up on me, can we say painful? I think maybe just too much caffeine (coffee and a gel) mixed with not the right balance of electrolytes and water because my left bicep also cramped up. Walking around a bit seemed to loosen it up so hopefully just a fluke. Super stoked to meet another goal, hopefully I am solidly over the bad race slump for awhile. The main goal is obviously Columbus so let's just hope I haven't used up all my good race mojo on these short races :)
Hope everyone has a great 4th!
My Dads First 5k!
So last weekend for Father's Day my dad decided he wanted to run his first 5k. He also decided he wanted me to pace him and that I am "too fast" so he signed me up to race the 10k race before so I would be "tired" enough to run with him. Nice. Well coach was not on board with another race effort from me so plan was to run the 10k in time to finish and start with my dad 45 minutes later.
The whole family made the trek out. Dad to run the 5k, my sister to run the 10k, and my husband even decided he would do the 5k. Mom got the important task of cheering and photographing all of the family crazies about to race on a very hot morning.
This race was a charity run for Crop Walk. Most of their events are walks and this one apparently was not usually run in June. The turn out was very low, definitely the smallest race I have ever participated in. The 10k got off about 5 minutes late and so now I knew I needed to run a little faster to get done in time to start with my dad. I really didn't feel like running under 6:40 pace and the heat and rollers were making it so without a race effort I wasn't going to do that anyways. One guy shot off ahead at the start and the rest of the way I just tried to put in a good marathon paced effort knowing I would likely have to race the first part of the 5k to catch up to my dad. The course was dirt roads and no big hills but no flat so between that and the heat it was a tough little course (as advertised). I made sure to thank the volunteers for water and stopped and doused my head at the 1 and 4 mile marker.
Finished in about 41:18 which ironically up until last year would have been close to a PR. Grabbed a cup of water and thankfully they were running a few minutes behind on the 5k so I had a second to catch my breath before pacing my dad.
He wanted to run 10-12 minute pace. He has only run one race which was the Detroit Turkey Trot 10k last year and he hasn't been training very rigidly to say the least. But he is motivated and this would be a good indicator of his fitness so he can dial in his training better for the Turkey Trot this year. We got him the Garmin 205 for Fathers Day so he would know his pace for the race, but since I was with him I told him not to worry about it.
Started him off a little fast around 9:30 pace but I told him we could walk the water stop. He gave me a bit of back talk, something about trying to kill him, but he seemed fine, and it is a race after all, time to push those boundaries! I was determined to get him in on sub 10 minute pace if we could. After the water stop we got back in a sub 10 groove, until he put his foot down and took a few walk breaks on some of the hills. That was fine, his breathing was a bit ragged so we would slow to catch his breath then pick a point to start running again.
We were slowly reeling in one young kid and I told my dad we had to finish ahead of him. My dad tried being chivalrous and said it isn't nice to pass old men and kids at the end, so I told him we needed to get moving and pass him before the end. :) We told him good job as we made our way by and tried to get him to come with us, but now we were closing on the finish and I was trying to get my dad to push.
Rounded the final corner and my dad managed to come in at 31:12, about 5 minutes faster than he had intended and just over 10 minute pace.
I was joined by my sister as we headed back out to run my husband in. She unfortunately had to take her first DNF of her running career. She was diagnosed with Crohns just a few years ago and unfortunately her body decided 30 minutes before the race to have a melt down. But I am proud of her for trying anyways and knowing when enough is enough and to save it for another day.
My husband has just started jogging two nights a week from 800 meters to a mile at a time so I was very proud of him for coming out and finishing the 5k on a hot and difficult course!
We followed the race up with a great day at my grandparents, it was a nice weekend with the family!
The whole family made the trek out. Dad to run the 5k, my sister to run the 10k, and my husband even decided he would do the 5k. Mom got the important task of cheering and photographing all of the family crazies about to race on a very hot morning.
This race was a charity run for Crop Walk. Most of their events are walks and this one apparently was not usually run in June. The turn out was very low, definitely the smallest race I have ever participated in. The 10k got off about 5 minutes late and so now I knew I needed to run a little faster to get done in time to start with my dad. I really didn't feel like running under 6:40 pace and the heat and rollers were making it so without a race effort I wasn't going to do that anyways. One guy shot off ahead at the start and the rest of the way I just tried to put in a good marathon paced effort knowing I would likely have to race the first part of the 5k to catch up to my dad. The course was dirt roads and no big hills but no flat so between that and the heat it was a tough little course (as advertised). I made sure to thank the volunteers for water and stopped and doused my head at the 1 and 4 mile marker.
Finished in about 41:18 which ironically up until last year would have been close to a PR. Grabbed a cup of water and thankfully they were running a few minutes behind on the 5k so I had a second to catch my breath before pacing my dad.
He wanted to run 10-12 minute pace. He has only run one race which was the Detroit Turkey Trot 10k last year and he hasn't been training very rigidly to say the least. But he is motivated and this would be a good indicator of his fitness so he can dial in his training better for the Turkey Trot this year. We got him the Garmin 205 for Fathers Day so he would know his pace for the race, but since I was with him I told him not to worry about it.
Started him off a little fast around 9:30 pace but I told him we could walk the water stop. He gave me a bit of back talk, something about trying to kill him, but he seemed fine, and it is a race after all, time to push those boundaries! I was determined to get him in on sub 10 minute pace if we could. After the water stop we got back in a sub 10 groove, until he put his foot down and took a few walk breaks on some of the hills. That was fine, his breathing was a bit ragged so we would slow to catch his breath then pick a point to start running again.
We were slowly reeling in one young kid and I told my dad we had to finish ahead of him. My dad tried being chivalrous and said it isn't nice to pass old men and kids at the end, so I told him we needed to get moving and pass him before the end. :) We told him good job as we made our way by and tried to get him to come with us, but now we were closing on the finish and I was trying to get my dad to push.
Rounded the final corner and my dad managed to come in at 31:12, about 5 minutes faster than he had intended and just over 10 minute pace.
I was joined by my sister as we headed back out to run my husband in. She unfortunately had to take her first DNF of her running career. She was diagnosed with Crohns just a few years ago and unfortunately her body decided 30 minutes before the race to have a melt down. But I am proud of her for trying anyways and knowing when enough is enough and to save it for another day.
My husband has just started jogging two nights a week from 800 meters to a mile at a time so I was very proud of him for coming out and finishing the 5k on a hot and difficult course!
We followed the race up with a great day at my grandparents, it was a nice weekend with the family!
Week 9 Speed Phase
Yes another boring weekly rundown. Trust me it's a lot better doing it than reading about it ;) Although early in the week I was definitely having one of those, goodness this is getting rough phases, motivation was low, but nothing a few great workouts and a day off couldn't cure! I truly believe consistency is a major key to progress so definitely want to keep any low motivation and low effort weeks to a minimum! Busy social weekend so I was pleasantly surprised everything went so well!
Right heel is showing signs of plantar fascitis so really trying to stay on top of it stretching my calves, icing etc. and hoping it won't become an issue.
Goal for the week:
Total Mileage 65.
Tuesday: Track.
Thursday: Tempo run on roads 5 miles @ 6:15 pace.
Long run: 12 miles @ 6:45 pace.
2 days @ 7:50 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
2 days @ 7:20 - 7:40.
How it played out:
66 miles
Monday-Off
Tuesday-11 with track
Wednesday-13 at 8:21
Thursday-10 with tempo
Friday-7 at 7:20
Saturday-12 at 7:16
Sunday- 1 mile warm up then 12 at 6:43
Tuesday Track: It was hot hot hot! Intended workout was 1600, 3 min rest, 1200, 2 min rest, 800, 2 min rest, 1200, 3 min rest, 1600 all at 5:43 pace. We ended up canning the last 1600 and doing a mile of striding straights jogging curves instead but otherwise workout went well. Took an extra minutes rest before the last 1200.
Thursday Tempo: Our garmins have been going crazy at the place we usually do tempos so we tried a new locale. Road was semi rolling so not ideal for tempo, but the change of scenery must have been enough to keep us on pace despite the harder course. Thankfully the weather was much better than Tuesday!
6:09.29
6:08.37
6:10.51
6:18.30
6:08.33
30:54.8
ave pace 6:11
Sunday: First faster long run in awhile and it went well. The Solon Hill was definitely not easy and my legs were a bit toasted, but managed to hit the pace for the run and after an ice bath and some self massage I think the legs are ready for another hard week!
Right heel is showing signs of plantar fascitis so really trying to stay on top of it stretching my calves, icing etc. and hoping it won't become an issue.
Goal for the week:
Total Mileage 65.
Tuesday: Track.
Thursday: Tempo run on roads 5 miles @ 6:15 pace.
Long run: 12 miles @ 6:45 pace.
2 days @ 7:50 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
2 days @ 7:20 - 7:40.
How it played out:
66 miles
Monday-Off
Tuesday-11 with track
Wednesday-13 at 8:21
Thursday-10 with tempo
Friday-7 at 7:20
Saturday-12 at 7:16
Sunday- 1 mile warm up then 12 at 6:43
Tuesday Track: It was hot hot hot! Intended workout was 1600, 3 min rest, 1200, 2 min rest, 800, 2 min rest, 1200, 3 min rest, 1600 all at 5:43 pace. We ended up canning the last 1600 and doing a mile of striding straights jogging curves instead but otherwise workout went well. Took an extra minutes rest before the last 1200.
| 05:43.0 |
| 04:18.0 |
| 02:51.9 |
| 04:16.7 |
Thursday Tempo: Our garmins have been going crazy at the place we usually do tempos so we tried a new locale. Road was semi rolling so not ideal for tempo, but the change of scenery must have been enough to keep us on pace despite the harder course. Thankfully the weather was much better than Tuesday!
6:09.29
6:08.37
6:10.51
6:18.30
6:08.33
30:54.8
ave pace 6:11
Sunday: First faster long run in awhile and it went well. The Solon Hill was definitely not easy and my legs were a bit toasted, but managed to hit the pace for the run and after an ice bath and some self massage I think the legs are ready for another hard week!
Flag Day 5k 2010
Continuing with the summer trend of races I headed out to the Flag Day 5k last week with high hopes of crushing my 5k PR. Since no road 5k is created equal and who knows if they are ever actually a legit 5k these PRs always come with an asterisk, but last year I ran the 5k here in 18:56 and I was hoping to drop a minute off that time based on the recent 10ks and Blossom. That would be around 5:45 pace which seemed doable based on a comparison of last years track paces versus this year.
One itsy difference, last year I just raced the Cleveland Half and this 5k, this year I've done three races leading up to this in 4 weeks and I can tell I am a bit ragged. Didn't take too much downtime after the marathon and I am about ready for a little reprieve before ramping it up for Columbus.
Despite all that I felt pretty solid during the warm up and was feeling confident. It's a fast downhill start with just one turn in the first mile. Stuck to NC like glue and chugged through the first mile in around 5:34 (note my time trial mile last year on the track was 5:35) right on target with 5:30s like coach recommended.
NC pulled away from me as we made our way up the first hill towards a hair pin turn. It's nice because you can see those in front of and behind you here. Gave a little cheer and wave to my girls, but not much energy to expound on enthusiasm as I made my way back downhill trying to keep close to NC. This mile is always slow for me and I was making a conscious effort to push. Lost a little focus when I thought I heard my husband cheering for me but dug in and pushed after that. I wanted to hit the 2 mile by 11:30 to ensure a possibility of sub 18 and was right on target around 11:26 with a 5:53 mile here. Chugged a water and headed towards the next hill. My husband was actually cheering here and I heard "pick it up" but he claims he was telling me to "keep it up." I guess we hear what we think we should be hearing at this point in the race, not reality :)
I was with a couple of guys here and cheers were to stick with that girl! Guess it is good to be a motivator, but not sure that's what they wanted to hear :) I lost one on the uphill but stayed with the other and gapped him once we hit the woods. I felt like I significantly upped my effort this mile but the numbers beg to differ, it is winding and through the woods so it's hard to really make up lost time, but with the downhill finish I was sure I could squeak out 17:50 something. Raced down the hill closing on the guy in front of me and heard the tell tale "push and you can break 18" for a guy behind me, I dug deeper and watched as that dumb clock clicked from 17:59 to 18:00 as I crossed the line and ran into the guy in front of me in the chute.
One measly second! Obviously I was not content with the time, but it was a good effort for me. A 56 second improvement over last years performance so I can't complain! NC was a good clip ahead of me at 17:40 and JO as usual crushed the field with a 17:10. I'm getting really good at coming in 3rd at this race :)
2009 18:56
2008 19:34
Next race I should suck it up and stay with NC for longer, maybe if I had held on for 1.5 or 2 miles I could have gotten under 18 (or maybe I would have blown up). I need to start taking some chances if I want to keep improving this summer. The first 5k of the season is always tough, you aren't really sure what pace your lungs and legs can handle, and with a few bad 5ks since last summer I am sure subconsciously I just wanted a solid performance and didn't want to have a blow up. Well solid performance achieved, now next race let's push a bit harder and see if we can find that fine line of a peak performance!
One itsy difference, last year I just raced the Cleveland Half and this 5k, this year I've done three races leading up to this in 4 weeks and I can tell I am a bit ragged. Didn't take too much downtime after the marathon and I am about ready for a little reprieve before ramping it up for Columbus.
Despite all that I felt pretty solid during the warm up and was feeling confident. It's a fast downhill start with just one turn in the first mile. Stuck to NC like glue and chugged through the first mile in around 5:34 (note my time trial mile last year on the track was 5:35) right on target with 5:30s like coach recommended.
NC pulled away from me as we made our way up the first hill towards a hair pin turn. It's nice because you can see those in front of and behind you here. Gave a little cheer and wave to my girls, but not much energy to expound on enthusiasm as I made my way back downhill trying to keep close to NC. This mile is always slow for me and I was making a conscious effort to push. Lost a little focus when I thought I heard my husband cheering for me but dug in and pushed after that. I wanted to hit the 2 mile by 11:30 to ensure a possibility of sub 18 and was right on target around 11:26 with a 5:53 mile here. Chugged a water and headed towards the next hill. My husband was actually cheering here and I heard "pick it up" but he claims he was telling me to "keep it up." I guess we hear what we think we should be hearing at this point in the race, not reality :)
I was with a couple of guys here and cheers were to stick with that girl! Guess it is good to be a motivator, but not sure that's what they wanted to hear :) I lost one on the uphill but stayed with the other and gapped him once we hit the woods. I felt like I significantly upped my effort this mile but the numbers beg to differ, it is winding and through the woods so it's hard to really make up lost time, but with the downhill finish I was sure I could squeak out 17:50 something. Raced down the hill closing on the guy in front of me and heard the tell tale "push and you can break 18" for a guy behind me, I dug deeper and watched as that dumb clock clicked from 17:59 to 18:00 as I crossed the line and ran into the guy in front of me in the chute.
One measly second! Obviously I was not content with the time, but it was a good effort for me. A 56 second improvement over last years performance so I can't complain! NC was a good clip ahead of me at 17:40 and JO as usual crushed the field with a 17:10. I'm getting really good at coming in 3rd at this race :)
2009 18:56
2008 19:34
Next race I should suck it up and stay with NC for longer, maybe if I had held on for 1.5 or 2 miles I could have gotten under 18 (or maybe I would have blown up). I need to start taking some chances if I want to keep improving this summer. The first 5k of the season is always tough, you aren't really sure what pace your lungs and legs can handle, and with a few bad 5ks since last summer I am sure subconsciously I just wanted a solid performance and didn't want to have a blow up. Well solid performance achieved, now next race let's push a bit harder and see if we can find that fine line of a peak performance!
Weekly Rundown Speed Phase Week 8
Goals for the week:
Total Mileage 60 - 65.
Tuesday: Track. Warmup for Flag Days 5K.
Wednesday: Flag Days 5K- Goal sub 18
No Tempo run this week.
Long run: 15 miles @ 7:15 pace.
2 days @ 7:50 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
2 days @ 7:20 - 7:40.
Howe it played out: 66 miles (63 + pacing my dad 3.1)
Monday-8.5 at 8:13
Tuesday-4 at 7:16 (with strides etc)
Wednesday-3.5 miles warm up, 4 mile cool down, 5k race
Thursday-9.5 miles 8:00 pace with 4*100 strides
Friday-6 miles 7:17 pace
Saturday-9 miles + 5k pacing dad
Sunday- 15 miles 7:05 pace
Race report to follow.
Total Mileage 60 - 65.
Tuesday: Track. Warmup for Flag Days 5K.
Wednesday: Flag Days 5K- Goal sub 18
No Tempo run this week.
Long run: 15 miles @ 7:15 pace.
2 days @ 7:50 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
2 days @ 7:20 - 7:40.
Howe it played out: 66 miles (63 + pacing my dad 3.1)
Monday-8.5 at 8:13
Tuesday-4 at 7:16 (with strides etc)
Wednesday-3.5 miles warm up, 4 mile cool down, 5k race
Thursday-9.5 miles 8:00 pace with 4*100 strides
Friday-6 miles 7:17 pace
Saturday-9 miles + 5k pacing dad
Sunday- 15 miles 7:05 pace
Race report to follow.
Speed Phase Week 7
Solid training week for me. Legs and feet are a little sore, but starting up ice baths again so hopefully will keep any serious damage at bay. Track, tempo, and long run all went well which is nice!
Goals for the week:
Total Mileage 70 - 75.
Tuesday: Track.
Thursday: Tempo
2 days @ 7:20 - 7:40.
2 days @ 7:40 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
Long Run: 14 miles @ 7:10 pace.
How it played out: 75 miles
Mon-Rest
Tues- AM- 3 miles 7:53 pace, PM track 12 miles
Wed- Lunch 9 miles 7:35 pace, PM 5 miles trails 8:18 pace with 4*100 strides
Thurs-10 miles 7:00 pace with tempo
Fri-8 miles 8:20 pace
Sat-14 miles 7:37 pace
Sun-14 miles 7:05 pace
Key Workouts:
Tuesday Track: Goal 6*1000 with 2:20 rest 3:35
Thursday Tempo: Goal 3 miles @ 6:25 on roads straight into 3 miles on the track. On the track step downs working on even pacing each mile.
1st mile(1600) 6:20 (1:35), 2nd mile 6:15 (1:33.5), 3rd mile 6:10 (1:32).
3 miles on sidewalks were about 6:24 pace and the rest went well too on the track.
Goals for the week:
Total Mileage 70 - 75.
Tuesday: Track.
Thursday: Tempo
2 days @ 7:20 - 7:40.
2 days @ 7:40 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
Long Run: 14 miles @ 7:10 pace.
How it played out: 75 miles
Mon-Rest
Tues- AM- 3 miles 7:53 pace, PM track 12 miles
Wed- Lunch 9 miles 7:35 pace, PM 5 miles trails 8:18 pace with 4*100 strides
Thurs-10 miles 7:00 pace with tempo
Fri-8 miles 8:20 pace
Sat-14 miles 7:37 pace
Sun-14 miles 7:05 pace
Key Workouts:
Tuesday Track: Goal 6*1000 with 2:20 rest 3:35
| 03:32.4 |
| 03:31.1 |
| 03:30.8 |
| 03:30.4 |
| 03:26.9 |
| 03:21.0 |
Thursday Tempo: Goal 3 miles @ 6:25 on roads straight into 3 miles on the track. On the track step downs working on even pacing each mile.
1st mile(1600) 6:20 (1:35), 2nd mile 6:15 (1:33.5), 3rd mile 6:10 (1:32).
3 miles on sidewalks were about 6:24 pace and the rest went well too on the track.
| 19:16.5 |
| 06:20.1 |
| 06:15.6 |
| 06:05.4 |
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