I think part of what makes marathons so rewarding is that each race has its own unique challenge.
Pre-race:
Let me start with, about 2 weeks before the marathon, my adductors became cranky. I was told it was an over use issue. I had to stop running. In fact, I didn't run for 9 days, with the exception of a bad slow 4 mile run mixed in the Monday before the run, and a test 0.5 mile the Saturday before the marathon. Not good.
It took 1 massage/PT appointment and 2 ART sessions to relieve the tension.
But in the end, my adductors were not the reason why my marathon was tough. I didn't even feel them during the run. (Although, I did have them taped)
Race recap:
Miles 1-6
1- 8:53 (crowded start)
2- 8:15 (gah! pacer too fast)
3- 8:26 (Gu at mile 3.5)
4- 8:27
5- 8:22
6- 8:23
My plan was to start with the 3:45 pace group or 8:30 pace, and hang there for the 1st 10k or so.
The start was actually pretty crowded. I had many runners bump into me, and even grab me. (It felt like a swim start during a triathlon, being kicked and slapped everywhere) This was annoying.
Because of the crowding, the 3:45 pace group was pacing a 9 minute mile for the start. I realized this, and picked up my pace just a bit, weaving my way through the crowds, leaving the 3:45 pace group slightly behind me.
On the 2nd mile, the 3:45 pace group passed me, which made me think I was still running too slow, so I picked up my pace. After the pick up, I realized this felt too fast, I looked at my Garmin and they were running an 8 minute pace! I quickly let them go ahead of me and settled back into an 8:30 pace. I didn't run with the 3:45 pace group after that.
I felt perfectly fine the 1st 6 miles, but I did have to take in a GU at mile 3.5, which is a half mile early for me. I typically take in my GU's every 4 miles. (Perhaps my bunk was because I did not fuel properly in the weeks leading up to the race???)
**I can say, with fact, my body from the start of the Eugene race, did NOT feel as amazing as it did last November during the Two Cities Marathon. My body and legs felt so light and fit that day; I felt like I could have run forever at Two Cities.**
Miles 7-12
7- 8:20 (Gu at mile 7)
8- 8:16
9- 8:32
10- 8:26 (Gu at 10.5)
11- 8:22
12- 8:20
I was having fun during these miles, especially miles 7-11. I saw my boyfriend. My adductors were happy, so my worry for my legs at this point started to fade. I also felt like during these miles I could drop pace safely to 8:20- 8:25. My body still feeling ok, but I was still definitely needing my GU's early.
Miles 13-18
13- 8:33
14- 8:19 (Gu at 14)
15- 8:28
16- 8:19
17- 8:36 (Gu 17.5)
18- 9:15
I hate seeing my pace slip. At the half mark I started to feel tired, the 8:33 pace started to feel like work. (This pace, during my training cycle, has felt easy and even slow) I tried to knock any negative thoughts out of my head, just saying it was probably a small incline of the course and this is why my legs were feeling tired at the time. (Mile 13) So, I picked my paced up on mile 14, but this felt hard. My legs felt like I should be on mile 24, not 14. My effort felt like a 7:40 pace, not 8:28!!
By mile 15, I walked a bit, and I knew any chance at a BQ or even a PR were a no go today. As I began to run again, I started chanting to myself my running mantra, "the body achieves what the mind believes" over and over. I refused to give into any negative "I can't finish" thoughts, at this point. I again picked my pace up for mile 16, but my legs were heavy, hurting, and the bottom of my right foot was beginning to hurt. (Like it typically does around mile 24/25 of a marathon.)
But by mile 17 I slowed again, my legs and body were betraying me, sigh. But why?? I had just run a 22 miler at 8:23 average pace and a 20 miler at 8:17 average pace and felt strong...but on the big day, these paces felt like I was trying to run a pace I have never attempted before. Again, I stopped, this time to stretch my foot out, and then started to run. Ok, to be honest, by this time, I was thinking maybe I should DNF, because I did not want to break a foot being stubborn, or hurt my body trying to complete something that clearly my body is saying "I can not do this today". At this point, was also when the 3:45 pace group passed me by, sigh...with my aching body, and the 3:45 group passing me by, I broke down and I just started to cry. I was starting to feel defeated, and as hard as I was trying not too let the mind games take over, they were.
By mile 18, I was running/walking lot. I believe during this mile, I ran by a medical table, stopped, turned around, and started to walk my way back to the medical table...but, I stopped again, stubborn, turned around, and and started to run on, I wanted to finish this.
Miles 19- 23
19- 8:32
20- 9: 00
21: 9:59
22- 10:31
23- 19:49
I cried a lot during these miles. I was hurting so bad. My legs were heavy, and tired. The bottom of my right foot ached. My pace was getting slower, and slower, yet my effort remained the same - giving it my all. By mile 22, I started to feel out of breath, and my heart rate felt higher then normal, so I took my pulse. I then convinced myself my pulse was skipping a beat (it wasn't) and my anxiety began to take over. I panicked. I stopped, and started to walk slow; I just wanted the next first aid station. I was convinced I had pushed my body too far, and I was having some type of heart arrhythmia, now.
I finally walked my way to the mile 23 first aid station, and told the medics my foot was hurting. (I omitted the increased work of breathing and heart rate, because instantly, when I arrived at the help station, I felt better.(Anxiety)) Here, I stayed, and sat for about 5-6 minutes, firmly decided I was done running for the day. After a brief look at my foot, the male medic talked me into trying to walk a bit to see if I could continue on. I tried, and jogged a bit past them, then stopped- my legs hurt, and my right foot still angry, so I turned around, and sat back down.
The female medic asked if I wanted a ride back to finish/start area, I said 'yes'. I let her know I could call my boyfriend, and she lent me her phone. I dialed, and he answered, "uh oh" he said. I began to cry that I was hurting, that I was done and wanted to be picked up. His response, he would come get me, but also reminded me how close I was to the finish and he asked if I was sure if I wanted to quit? I cried, I didn't know what I wanted to do, but all I knew was how bad I was hurting. I just wanted the pain to be done.
The boyfriend asked if I thought I could make it to the next aid station, that was just past mile 24, to see how I felt. I replied, that I didn't know. He told me, if I go and I still wanted to be picked up at mile 24, he would go. I agreed, and said I would try. At this point, I was probably at the med station for about 10-15 minutes.
I stood up, wiped my tears from my cheeks, told the medics I was going to run to the mile 24 med station, turned off my Garmin, and began to jog on my stiff, angry legs.
I actually ran the last 3 miles, and never stopped, not to walk or to stretch, I just ran. As I approached Hayward field I had all kinds of emotions. Mad it was a bad run and I bonked, crying from the pain, but also so happy to be done. I ran onto the track, hurting bad, but I finished! 4:08.(My marathon PR is 3:43) I got my finishers medal and marathon #5 finish....I cried when I crossed the finish line. I actually I cried for awhile, especially when I found my boyfriend. I was crying from the pain (my legs and foot ached), the disappointment that this run did not turn out as planned, but I also cried at the glee to be done running. ;)
I know many may think, "why didn't she just DNF early, and live to run another marathon in a few weeks?" While BQ'ing is something I want more then anything, I am not in a rush to get there, either. I will get there when it is meant to be. If not this race, then the next! I also didn't quit early on because of my plan to take time off from the marathon distance after Eugene- I knew if I quit this day I wouldn't turn around and attempt another marathon in X weeks, I'd be done on a DNF. I am so thankful that my boyfriend convinced me to keep going at mile 23. I had a weak moment, but he was able to to snap me out of it.
*******
I plan to race shorter distances for awhile, and maybe I'll attack a winter marathon. But for now, I am "resting", aka, Coach wants me to work on speed and shorter distance races for the summer.
Looking back:
I have had time to reflect back on my training cycle on my 11 hour car ride back home, and I can see where this cycle was not up to par to the ones I have run strong/PR'd.
-I only peaked at 35-40 miles a week this cycle. The marathons I have had the best outcome, San Diego, Shamrock and Two Cities, I peaked at 45-50 mile a week. The marathons I lacked the extra miles (Marine Corp and Eugene) my marathon performance lacked.
The marathon knows when you haven't put in the homework.
-I lacked the extra easy runs in between the hard runs. I was just running what I had to- interval, tempo, long run, easy 3.
-I was 133lbs for the November marathon I PR'd. Eugene I was 5 lbs heavier. (Yes, 5lbs can make a difference) I am applying nutrition program from my coach next cycle.
-I do not think I took enough time off between the November marathon and this cycle. The whole training cycle felt like a burden. (Lack of motivation = why weekly miles were lower then my normal)
-I need my recovery week. I once complained to my coach that I hated recovery week. (taking every 3rd week easy) Now, I think my body best responds to a break from training every now and then.
I was definitely feeling burnt out at the end of this cycle.
-This taper I ended up having 9 days off from running. I think whatever fire I had to run a marathon, was gone with this time off. While I didn't lose fitness, I did lose my fire. I couldn't get excited for it, I didn't even get nervous. I kind of didn't even feel like running it, honestly. Ya, I know, not a way to head into a marathon and expect to succeed.
-Strength training didn't even exist, and yoga even eventually fell off the map too. I plan to add back 1-2 days a week of strengthening, and yoga at least once every 2 weeks, at minimum.
-I will keep my next marathon attempt a secret, on the down low. I tend to find the runs that a lot of people know about, and set a high expectation on, are the ones I bonk at. I actually do have a marathon in mind, but only my coach and my boyfriend know, for now.
My fire is definitely re-lit to race the marathon.
Thursday, May 2, 2013
Monday, February 4, 2013
Surf City Half Marathon Race Report
I do not typically write a race report as I find do not have much to say about them...but yesterdays race was a big physical and mental battle for me! Whew, it was one of my tougher races, ever. (Since I began to take my running seriously.) I PR'd the course, but it was a fight from start to finish.
First thing, I totally misunderstood the elevation shift of the course, (I expected mostly flat with a couple bumps) but the course, was not the pancake flat I hoped for...it was a rolling hill course. The hills were not anything major like you see in The Marine Corp Marathon, they were gentle rolling hills, but regardless of how large or small, I was mentally prepared for mostly flat, not rolling hills.
Another surprise, was the weather. All week, including Saturday afternoon before the race, the Weather Channel predicted Huntington's race day weather as CLOUDY and low 60's - perfect, right? Well, when I woke up that day, it was nothing but clear skies, which later became a hot blaring sun! (Great California weather, but bad racing weather.)
That is just the outside factors, that were not expected- I also had a slightly emotional/stressful Saturday, and was also still recovering from working 4-12 hour shifts that week.
All that said, I was thinking it would be flat course and a cool day, so I was hoping I could try to go sub 1:45 (1:43-1:44 was my goal). I have had some pretty strong and fast runs in my young spring training cycle, so why not try. But I also had promised myself, if it does not happen today to remember to HAVE FUN! (ya, that was soon forgotten.)
I was also able to meet up with a friend from my DC running group, Capitial Area Runners! It was great to see her! :) (I miss that group!)
Race Recap:
Miles 1-3
8:06
8:03
7:49
It was a crowded start, and Surf City is not strict on who gets into to what corrals. I say this, because there were walkers(!!) in corral #2, within the first half mile of the run! Ughe. (People, get into your correct corrals!!! Such a pet peeve of mine.) There was a lot of swerving the 1st mile to get through the slower runners/walker, that did not belong in corral #2.
It stayed pretty crowded, until about mile 6.5(ish) for me, when we finally made a turn back onto the PCH (so the road was wider)
The 1st 3 miles were ok; my body felt just ok, not strong, like I felt for Disneyland half marathon. (Where I PR'd the half distance.) I could also feel the sun warming quicky, and warming me up very quickly.
Miles 4-6
7:48
7:49
8:03
I am typically very focused during my runs, but I was not today, and despite trying to so hard to get focused, it was not happening. I was distracted, by many thoughts, like, "it's too hot, I was tired, this hill sucks, etc"...still, I was feeling relaxed in my pace, and felt ok. ( I was shocked, when I reviewed my pace post run, that I ran 3 miles under 8 minute pace so easily)
Miles 7-9
8:02
8:03
8:05
At this point we were back on the PCH (Pacific Coast Highway) and I feeling pretty ok physically. (Note I am not saying great or good, because I never felt great or good the whole run) My lack of concentration was really draining my energy>to try and stay positive and focused. This will make me sound crazy, but it was a battle within my head, and it went like this: "I haven't trained enough." " but you have had such strong fast runs lately." I was so not expecting rolling hills!" "It's hot!" You're strong, you've got this, just run." etc....LOL. This will be my metal battle from mile 9 through the mile 13.
When I finally made the turn around to the finish, we turned around right into the sun!! It was HOT!! There was no shade, anywhere, just sun, beach and ocean. With the heat beating down on me, and my legs tiring, I actually started to think I may DNF (did not finish) this race pretty soon. I was unsure if, in this heat, I could keep up my pace or just keep up running, period. I was mentally breaking down and I actually walked briefly through a water stop, in mile 9. (I never walk!) I drank the cold water fast and poured water down my back, and began to run again....then I became mad at myself for stopping- ughe!
Miles 10-13.1
8:05
8:17
7:58
6:46(0.8)
I ran strong through mile 10, as strong as I could, ignoring my "just stop" thoughts, with my sight focusing down at the road. (So that I do not see the course ahead) With 3 miles left, I kept trying to convince myself that 3 miles is nothing, that I am strong, and just to keep running!!!
Well, mid mile 11 I broke down again, and this time I walked and for longer, through another water stop. (ughe) I was hot, and mentally broken down even though mile 10 was ok, I was just tired. While I walked though the second water stop, I again thought about DNF'ing this run. I wasn't feeling strong physically or mentally, anymore...but I drank the water, poured to 2 cups of cold water over my head and took off...I just wanted to finish this no matter what the time.
Mile 12 I just ran as hard as I could. Again, my sight was down towards the road, so I couldn't see the finish line. I was afraid the distance to the finish would look too far away from me, and it would break me down mentally, again.
Finally I crossed the 13 mile mark to the finish, and gave it my last push of energy left...finally, this battle was done!!
To my surprise(!!) I PR'd the half marathon, say what?!? This run sucked! LOL....My time is 1:45:14, a 14 second PR. I was shocked!! I had no where felt as strong as Disneyland half, nor did I think I felt that I was running it "fast", like I felt like I had at Disneyland. I definitely did not have the concentration that day, that I had at Disneyland half either! ...I was mentally drained and physically gave it my all and still got me a PR- crazy!
I am happy I PR'd, but I am also frustrated I walked, TWICE!! I lost probably about 20-30 seconds, combined from both walks, from my time. So would have I gotten my sub 1:45 yesterday, probably, blarg....I missed my sub 1:45 by "that much", aka 15 seconds...
So lesson learned: I do see myself a much stronger runner, both physically and mentally, from yesterday run. Yes it was a battle, yes I walked twice, but I still pushed on, and I still PR'd! I will walk away from this run proud of my new fitness level.
If I can PR in shitty conditions, I can not wait for the stars to aline perfectly (great weather, flat course, and focused) Sub 1:45 will happen....
First thing, I totally misunderstood the elevation shift of the course, (I expected mostly flat with a couple bumps) but the course, was not the pancake flat I hoped for...it was a rolling hill course. The hills were not anything major like you see in The Marine Corp Marathon, they were gentle rolling hills, but regardless of how large or small, I was mentally prepared for mostly flat, not rolling hills.
Another surprise, was the weather. All week, including Saturday afternoon before the race, the Weather Channel predicted Huntington's race day weather as CLOUDY and low 60's - perfect, right? Well, when I woke up that day, it was nothing but clear skies, which later became a hot blaring sun! (Great California weather, but bad racing weather.)
That is just the outside factors, that were not expected- I also had a slightly emotional/stressful Saturday, and was also still recovering from working 4-12 hour shifts that week.
All that said, I was thinking it would be flat course and a cool day, so I was hoping I could try to go sub 1:45 (1:43-1:44 was my goal). I have had some pretty strong and fast runs in my young spring training cycle, so why not try. But I also had promised myself, if it does not happen today to remember to HAVE FUN! (ya, that was soon forgotten.)
I was also able to meet up with a friend from my DC running group, Capitial Area Runners! It was great to see her! :) (I miss that group!)
Race Recap:
Miles 1-3
8:06
8:03
7:49
It was a crowded start, and Surf City is not strict on who gets into to what corrals. I say this, because there were walkers(!!) in corral #2, within the first half mile of the run! Ughe. (People, get into your correct corrals!!! Such a pet peeve of mine.) There was a lot of swerving the 1st mile to get through the slower runners/walker, that did not belong in corral #2.
It stayed pretty crowded, until about mile 6.5(ish) for me, when we finally made a turn back onto the PCH (so the road was wider)
The 1st 3 miles were ok; my body felt just ok, not strong, like I felt for Disneyland half marathon. (Where I PR'd the half distance.) I could also feel the sun warming quicky, and warming me up very quickly.
Miles 4-6
7:48
7:49
8:03
I am typically very focused during my runs, but I was not today, and despite trying to so hard to get focused, it was not happening. I was distracted, by many thoughts, like, "it's too hot, I was tired, this hill sucks, etc"...still, I was feeling relaxed in my pace, and felt ok. ( I was shocked, when I reviewed my pace post run, that I ran 3 miles under 8 minute pace so easily)
Miles 7-9
8:02
8:03
8:05
At this point we were back on the PCH (Pacific Coast Highway) and I feeling pretty ok physically. (Note I am not saying great or good, because I never felt great or good the whole run) My lack of concentration was really draining my energy>to try and stay positive and focused. This will make me sound crazy, but it was a battle within my head, and it went like this: "I haven't trained enough." " but you have had such strong fast runs lately." I was so not expecting rolling hills!" "It's hot!" You're strong, you've got this, just run." etc....LOL. This will be my metal battle from mile 9 through the mile 13.
When I finally made the turn around to the finish, we turned around right into the sun!! It was HOT!! There was no shade, anywhere, just sun, beach and ocean. With the heat beating down on me, and my legs tiring, I actually started to think I may DNF (did not finish) this race pretty soon. I was unsure if, in this heat, I could keep up my pace or just keep up running, period. I was mentally breaking down and I actually walked briefly through a water stop, in mile 9. (I never walk!) I drank the cold water fast and poured water down my back, and began to run again....then I became mad at myself for stopping- ughe!
Miles 10-13.1
8:05
8:17
7:58
6:46(0.8)
I ran strong through mile 10, as strong as I could, ignoring my "just stop" thoughts, with my sight focusing down at the road. (So that I do not see the course ahead) With 3 miles left, I kept trying to convince myself that 3 miles is nothing, that I am strong, and just to keep running!!!
Well, mid mile 11 I broke down again, and this time I walked and for longer, through another water stop. (ughe) I was hot, and mentally broken down even though mile 10 was ok, I was just tired. While I walked though the second water stop, I again thought about DNF'ing this run. I wasn't feeling strong physically or mentally, anymore...but I drank the water, poured to 2 cups of cold water over my head and took off...I just wanted to finish this no matter what the time.
Mile 12 I just ran as hard as I could. Again, my sight was down towards the road, so I couldn't see the finish line. I was afraid the distance to the finish would look too far away from me, and it would break me down mentally, again.
Finally I crossed the 13 mile mark to the finish, and gave it my last push of energy left...finally, this battle was done!!
To my surprise(!!) I PR'd the half marathon, say what?!? This run sucked! LOL....My time is 1:45:14, a 14 second PR. I was shocked!! I had no where felt as strong as Disneyland half, nor did I think I felt that I was running it "fast", like I felt like I had at Disneyland. I definitely did not have the concentration that day, that I had at Disneyland half either! ...I was mentally drained and physically gave it my all and still got me a PR- crazy!
I am happy I PR'd, but I am also frustrated I walked, TWICE!! I lost probably about 20-30 seconds, combined from both walks, from my time. So would have I gotten my sub 1:45 yesterday, probably, blarg....I missed my sub 1:45 by "that much", aka 15 seconds...
So lesson learned: I do see myself a much stronger runner, both physically and mentally, from yesterday run. Yes it was a battle, yes I walked twice, but I still pushed on, and I still PR'd! I will walk away from this run proud of my new fitness level.
If I can PR in shitty conditions, I can not wait for the stars to aline perfectly (great weather, flat course, and focused) Sub 1:45 will happen....
Thursday, July 5, 2012
Training week #3
7/2-7/8- PRESCRIBED RECOVERY WEEK
Miles this week: 26 miles
Monday 7/2- REST DAY
Tuesday 7/3- 4 miles
Easy paced. Stretching and abs after.
Wednesday 7/4- 7 miles
Freedom 4 mile race. 2 mile warm up. 4 mile race- 7:44, 7:42, 7:33, 7:59. 1 mile cool down.
The race had a large hill in the last mile- basically we went from the lowest point of the park to the highest point. I used my hill training from Capital Area Runners, dug deep, and finished strong....but my pace still slowed on that last mile. O well. I am still very happy with the race, in that I felt great and strong the whole 4 miles. (Even on the hill) It's no PR, but it's a mental victory and a confidence boosting run. I did also end up with 3rd place in my age group! (31:22)
Thursday 7/5- 0.6 mile swim
Easy free, pulls, and kicks. Stretching and abs after.
Friday 7/6- My birthday! 5 miles
Easy run w/ x3 accelerations to open the legs
Saturday 7/7- REST DAY (assigned)
Recovery weeks are a definite challenge for this type A-OCD "need hard work outs/high mile weeks"athlete. I feel antsy!
The next 3 weeks will be a great challenge with my workouts, and I look forward to it!! :)
Sunday 7/8- 9.6 miles
Easy 3 mile warm up and stretching to loosen legs before beginning prescribed 5 miles at 8:20 average pace.
Prescribed 5 miles: (1)8:08 (2)8:01 (checked Garmin;slowed pace) (3)8:13, (4) 8:08(checked Garmin; slowed pace) (5) 8:12. Average of 8:09 pace. Below prescribed pace. My pace drops when I am not watching my Garmin. I actually feel very relaxed at an 8's pace (like I used to at 8:30's)...so when I am not monitoring my Garmin, my pace drops, but all the while I actually think I'm around 8:20 pace.
Easy 1.6 mile to car due to not well planning on my part; I thought I would hit 5 miles about half mile from my car.
Miles this week: 26 miles
Monday 7/2- REST DAY
Tuesday 7/3- 4 miles
Easy paced. Stretching and abs after.
Wednesday 7/4- 7 miles
Freedom 4 mile race. 2 mile warm up. 4 mile race- 7:44, 7:42, 7:33, 7:59. 1 mile cool down.
The race had a large hill in the last mile- basically we went from the lowest point of the park to the highest point. I used my hill training from Capital Area Runners, dug deep, and finished strong....but my pace still slowed on that last mile. O well. I am still very happy with the race, in that I felt great and strong the whole 4 miles. (Even on the hill) It's no PR, but it's a mental victory and a confidence boosting run. I did also end up with 3rd place in my age group! (31:22)
Thursday 7/5- 0.6 mile swim
Easy free, pulls, and kicks. Stretching and abs after.
Friday 7/6- My birthday! 5 miles
Easy run w/ x3 accelerations to open the legs
Saturday 7/7- REST DAY (assigned)
Recovery weeks are a definite challenge for this type A-OCD "need hard work outs/high mile weeks"athlete. I feel antsy!
The next 3 weeks will be a great challenge with my workouts, and I look forward to it!! :)
Sunday 7/8- 9.6 miles
Easy 3 mile warm up and stretching to loosen legs before beginning prescribed 5 miles at 8:20 average pace.
Prescribed 5 miles: (1)8:08 (2)8:01 (checked Garmin;slowed pace) (3)8:13, (4) 8:08(checked Garmin; slowed pace) (5) 8:12. Average of 8:09 pace. Below prescribed pace. My pace drops when I am not watching my Garmin. I actually feel very relaxed at an 8's pace (like I used to at 8:30's)...so when I am not monitoring my Garmin, my pace drops, but all the while I actually think I'm around 8:20 pace.
Easy 1.6 mile to car due to not well planning on my part; I thought I would hit 5 miles about half mile from my car.
Tuesday, July 3, 2012
Training Week #2
Training log for week 6/25/12- 7/1/12
Sunday 7/2- 5.63 miles
Easy recovery run with Sierra Express running club. I was a little worried I would feel Sunday's quicker paced run on Saturday, but I really didn't; my legs felt fine. Stretching after.
Week 7/2-7/8 is a prescribed recovery week. I hope I don't go insane from the lower miles this week!
Total running miles this week: 37.43
Monday 6/25-
1000 meter swim. Abs and stretching after workout.
Tuesday 6/26- 9.2 miles
Interval workout.
2 mile warm up
4 x 800 (4:00, 3:39, 3:28, 3:26) 1x1600 (6:54) with easy 800's between each.
2 mile cool down
Wednesday 6/27- 5.62 miles
Easy paced recovery run. Abs and stretching after.
Thursday 6/28- 8 miles
Tempo run completed on the treadmill.
2 mile warm up
3 mile tempo (8:02, 7:44, 7:32)
easy 800
1 mile tempo (7:28)
1.5 mile cool down
Abs and stretching followed.
Friday 6/29- REST DAY
I met my new coach Felicia Gomez today, from Pinnacle Training Systems- she is amazing!
( http://www.pinnacletrainingsystems.com/ ) I am excited for my new program, and hope for the best marathon time from it! (Fingers crossed) Essentially the training program is to help increase my lactate threshold by holding a maximal steady-state pace during runs and decreasing my recovery time between intervals during the interval workouts. (*Maximal oxygen uptake (VO2max) has been viewed as the key component to success in prolonged exercise activities)
Saturday 7/1- 9 mile long run at prescribed pace of 8:20 average
8:28, 8:24, 8:09, 8:09, 8:03, 8:10, 8:05, 8:04, 8:11- avg 8:11 pace- I felt great, the pace felt easy. After my 2nd mile, I settled into runnning and decided I wouldn't constantly watch my Garmin to make sure I stayed ~ 8:20 pace. I just went by feel. Needless to say I ended up running under my prescribed pace, but the pace felt easy, and I naturally kept this pace - so both myself and my coach are happy. Stretching after.
( http://www.pinnacletrainingsystems.com/ ) I am excited for my new program, and hope for the best marathon time from it! (Fingers crossed) Essentially the training program is to help increase my lactate threshold by holding a maximal steady-state pace during runs and decreasing my recovery time between intervals during the interval workouts. (*Maximal oxygen uptake (VO2max) has been viewed as the key component to success in prolonged exercise activities)
Saturday 7/1- 9 mile long run at prescribed pace of 8:20 average
8:28, 8:24, 8:09, 8:09, 8:03, 8:10, 8:05, 8:04, 8:11- avg 8:11 pace- I felt great, the pace felt easy. After my 2nd mile, I settled into runnning and decided I wouldn't constantly watch my Garmin to make sure I stayed ~ 8:20 pace. I just went by feel. Needless to say I ended up running under my prescribed pace, but the pace felt easy, and I naturally kept this pace - so both myself and my coach are happy. Stretching after.
Sunday 7/2- 5.63 miles
Easy recovery run with Sierra Express running club. I was a little worried I would feel Sunday's quicker paced run on Saturday, but I really didn't; my legs felt fine. Stretching after.
Week 7/2-7/8 is a prescribed recovery week. I hope I don't go insane from the lower miles this week!
Thursday, June 28, 2012
Training week 1
I thought it would be fun to go ahead and track my training on my blog once again, on my journey to the Steamtown Marathon. This blog is for the week of 6/18-6/24.
Total miles: 37.44
I have been running at 30-34 miles per week for about 5 weeks at this point. I plan to increase my mileage to ~45-50 during peak marathon training. (Mileage I have held with no issues in past training cycles)
Monday 6/24- 1 mile
Ran stairs x20 minutes (1 mile). Elliptical x 30 minutes. Core work, x3 1 minute planks and stretching followed.
Tuesday 6/25- 6.4 miles
Easy 8:45 pace. (56 minutes) Legs were stiff from stairs, but run felt good.
Core work, x3 1 minute plank and stretching followed
Wednesday 6/26- 8 miles
2 mile warm up. 4 x1 miles completed with easy 800's in between each.
(7:55) (7:30) (7:10) (6:58) Core work x2 1 minute planks and stretching after.
Thursday 6/27- Rest day
Friday 6/28- 6.04 miles
Easy paced run(8:59). x3 1 minute planks and stretching followed. Since my calves were still tight from the stairs/intervals, I opted out of tempo and decided to run easy pace run to allow recovery time for the calves.
Saturday 6/29- 4.8 mile run
(9:01 pace) The day was too pretty to not run in!
Sunday 6/30- 11.2 miles
(8:43 average pace. Progression run. 1st mile 10 minute pace, last mile 8:07 pace) I ran with my old running club from Fresno (Sierra Challenge) and bumped into/ran briefly with my old kick-a$$ x3 peat Ironman roomate and her dog. It was great to see old familiar faces, and the weather was amazing to run in!
Stretching after. x3 1 minute planks.
I have a meeting on Friday 6/29 with the Coach from Pinnacle Training Systems, I'm excited to join a training group!
http://www.pinnacletrainingsystems.com
Total miles: 37.44
I have been running at 30-34 miles per week for about 5 weeks at this point. I plan to increase my mileage to ~45-50 during peak marathon training. (Mileage I have held with no issues in past training cycles)
Monday 6/24- 1 mile
Ran stairs x20 minutes (1 mile). Elliptical x 30 minutes. Core work, x3 1 minute planks and stretching followed.
Tuesday 6/25- 6.4 miles
Easy 8:45 pace. (56 minutes) Legs were stiff from stairs, but run felt good.
Core work, x3 1 minute plank and stretching followed
Wednesday 6/26- 8 miles
2 mile warm up. 4 x1 miles completed with easy 800's in between each.
(7:55) (7:30) (7:10) (6:58) Core work x2 1 minute planks and stretching after.
Thursday 6/27- Rest day
Friday 6/28- 6.04 miles
Easy paced run(8:59). x3 1 minute planks and stretching followed. Since my calves were still tight from the stairs/intervals, I opted out of tempo and decided to run easy pace run to allow recovery time for the calves.
Saturday 6/29- 4.8 mile run
(9:01 pace) The day was too pretty to not run in!
Sunday 6/30- 11.2 miles
(8:43 average pace. Progression run. 1st mile 10 minute pace, last mile 8:07 pace) I ran with my old running club from Fresno (Sierra Challenge) and bumped into/ran briefly with my old kick-a$$ x3 peat Ironman roomate and her dog. It was great to see old familiar faces, and the weather was amazing to run in!
Stretching after. x3 1 minute planks.
I have a meeting on Friday 6/29 with the Coach from Pinnacle Training Systems, I'm excited to join a training group!
http://www.pinnacletrainingsystems.com
Sunday, March 25, 2012
Running Gait: Before and Now
Below is a race photo of my running gait last summer, I look like I have scoliosis. Below is the result of a 2010 injury, and me not strengthening properly.
So I went and had my running gait evaluated in August 2011 and I was told to get strong, up my running cadence, and return to my neutral shoes....
Below is the result of addressing the issues: (strengthening exercises, proper shoes, working on cadence..etc)
Body is aligned, no more scoliosis running gait! haha
So I went and had my running gait evaluated in August 2011 and I was told to get strong, up my running cadence, and return to my neutral shoes....
Below is the result of addressing the issues: (strengthening exercises, proper shoes, working on cadence..etc)
Body is aligned, no more scoliosis running gait! haha
Tuesday, March 20, 2012
Shamrock Marathon: Race Report
I finally ran a marathon! Yes! My last marathon was in 2009, so I had no idea what type of goal to make, so I never did! (actually I didn't place a goal time on this race until 6 days before!) After thinking over my training and fitness I came to a goal of 3:48-3:50. I felt confident about this goal....and I came pretty close.
It was a gorgeous day for a run! The day started cloudy in the 50's, the highs were only predicted to hit the low 60's, partly cloudy, this was perfect in my book! I was so nervous, I was shaking placing my bib number on; but I was also so ready and excited! I had a feeling it was going to be a great day, a great race, I was so ready to go!
Race plan: My plan was to start slow at 9 minute mile pace for the first 10k, then drop to 8:45-8:50's for the remaining 20 miles.
Race Recap:
Miles 1-6. (8:52, 8:52, 8:59, 8:52, 8:57, 8:52)
I felt lite, my legs felt strong and rested, I had tapered right. I was nervous at the start so it was definitely work not to want to speed up and run with the masses. It was also conscience effort to keep my breathing steady, due to my nerves. Looking at my times, I stayed pretty consistent at a 8:52 pace, slightly under my goal pace for the first 10k, but I felt like I was running too slow, and that is exactly what our Coach told us it should feel like for the first 10k.
Miles 7-12
8:50, 8:49, 8:44, 8:39, 8:40, 8:51
I was feeling great, and dropping my pace felt easy. My nerves were finally calming, and I was settling into pace. The 8:40's felt easy but I decided to pull back and hold at 8:50's-9 to be conservative. I had many more miles ahead of me and I became intimidated by that fact, I doubted my fitness, so I slowed my pace...
Looking back today, and knowing how great I felt the whole race, I should have pushed my pace just a little to have kept it at 8:40's zone. (Next race!) That being said I am very happy with my race, my pace, how I felt and my time!
Miles 13-19
8:48, 9:04, 8:55, 9:08, 8:57, 9:05, 9:02
The crowds here were electrifying, there were so many people around, it was great! Here is where I got to see my boyfriend for the 1st time too, since the start.
I also met up with Capital Area Runner's Coach, George, at about mile 13- he had Gatorade ready for me to grab.
He ran up beside me, and as I was filling my hand held with Gatorade, he was giving me race pointers/advice. It was so great to see him and hear encouraging words, and I am so thankful for the Gatorade hand off!
Side note: At mile 17ish a man collapsed, I mean just fell to the ground, fainted. Five runners ran to his aid, and the remaining of us started to yell, " medic, medic!" The marathon is a beast...I hope he is okay today.
Miles 20-26.2
9:21, 8:59, 9:32, 9:26, 9:12, 9:41, 8:57, 7:46(0.2)
The last 10k was getting HOT! The cloud cover had disappeared, dam! Mile 20 was my first walk, just briefly, and really this was more of a mental thing than a physical- I felt fine, I was just cautious.
Per Coach's order, I had drank at each and every water aid station. I also had my hand held, and drank every time I thought about it. I was cautious to not dehydrate. I was determined to remain hydrated for the whole run! (Pee color report post 26.2 miles: it was mostly clear. Hydration goal met! TMI? Sorry...)
Mile 24 was my hardest mile- no trees, hot, I began to mentally hit "the wall", I walked here a bit too. (ughe!) I actually began to give up on my sub 4 hour goal and changed it to a just finish goal-dam you sun!
Soon after I became okay wit this new goal, I spotted my boyfriend running on my right! He tells me now he yelled encouraging words to me, but I couldn't hear him, (I had pumped up my music so loud at this point just to drown out my heavy breathing) so I just responded "can't talk"! (HA!) My boyfriend, while not realizing it was exactly what I needed to get out of my just finish goal funk and back into my sub 4 hour goal; it was such a relief to see him!
Another great fact, my boyfriend having nice fresh legs, was also running a faster pace than me; so without him realizing it, not only was he a mental pick me up, but he was pacing me! My pace picked up and mile 25, 26 to 0.2 felt strong and fast, all thanks to his pace push!
Crossing a finish line has never felt so amazing, I have been waiting for this feeling since October 2010! I was all smiles!! (and a few happy tears).
Happiness!
Wednesday, February 8, 2012
2010 vs 2012
I love going back and reading over my 2010 training cycle for the Chicago Marathon. It is also a reminder of how long this journey has been returning from breaking my ankle in 2010, and the injury filled 2011 that was also related to the ankle throwing my whole body and running gait way off.
Finally, in 2012, I feel like I am slowly getting back to where I was in August/September 2010 with the help of training smarter, working on my weaknesses, and listening to my body.
Last night the team did repeat 1200's, with my last 1200 being 5:12. It was an amazing workout, with pretty much each 1200 getting faster with still remaining in tempo effort....it;s finally starting to feel like my running is starting to "click"!
Anyhow, last night I got home and I was curious what my 1200 PR was, so I went way back and read my weekly recap blog in late August 2010.....and it is 5:02! Wow, I am much slower in 2012! Last nights 5:12 was as fast as I could go, without actually transitioning into a race pace effort.
I then continued to read the remaining times in different blog posts....
My 1600 PR in 2010 was 6:50, I am currently running 7's.
My 400 PR was 1:30, now I can get to 1:39.
I'm not frustrated, but actually opposite. It's great to remember I can go faster. I can get fitter. I can do better...but I will also just let my speed happen naturally, like it did in 2010.
Throw back below!
The following is a recap of the week of 8/22/10-8/28/10.
8/22-Sunday-x1 hour pool running (active recovery) and x 1 hour body pump= total miles in pool, 6.
8/23-Monday-Rest day.
8/24-Tuesday-Track work. Exercise: Pyramids. (400,800,1200,1600,1200,800,400) Pyramids, btw, are one my favorites workouts to do on the track, so I was excited for this workout!
(400=1:48) (800=3:25) (1200=5:10) (1600=6:53) (1200=5:02) (800=3:14) (400=1:30)= total miles w/ recovery laps, 6.5.
I felt strong, knee felt good, and the negative splits are exciting!
8/25-Wednesday-pool x1 hour 30 mins. total pool miles, 9.
8/26-Thursday-Tempo-I ran to track as part of my warm up (1.5 m) I did an extra mile on track w/Dre to complete my warm up.(=2.5 miles) Tempo 4 miler (a PR! 4 miles in 30:13!) Cool down, 1 mile around the track, and a 1.5 mile run home. (cool down=2.5 miles) total miles, 9.
8/27-easy 3 miles
8/28-20 miles. I totally did this long run right! First, I ate my Cliff bar and scoop peanut butter one hour before the run, so I still had fuel inside me at run start. (this was something I discovered worked best for me while training for San Diego.) I refueled every 40-45 mins, never allowing myself to "hit the wall"; again this is what I discovered worked best for me while training for San Diego...and I listened to my coach, I began slow, and finished fast.
I began at a 9:50-9:45 pace, and dropped accordingly. I had planned to go out the first 10 miles slow...I did not want to drop below a 9 min pace until the turn around at the 10 mile mark. Miles 10-13, I remained at a conservation 8:56 avg pace. Mile 13 I dropped to an 8:45. Mile 14, 8:35, then 15-18, I dropped my pace to 8:04 average. Miles 18-20, my pace "slowed" to a 8:20 average...I felt strong, and good, and was actually having a lot fun...I felt amazing!!
Total mileage: 53.5
land:38.5
pool:15
Finally, in 2012, I feel like I am slowly getting back to where I was in August/September 2010 with the help of training smarter, working on my weaknesses, and listening to my body.
Last night the team did repeat 1200's, with my last 1200 being 5:12. It was an amazing workout, with pretty much each 1200 getting faster with still remaining in tempo effort....it;s finally starting to feel like my running is starting to "click"!
Anyhow, last night I got home and I was curious what my 1200 PR was, so I went way back and read my weekly recap blog in late August 2010.....and it is 5:02! Wow, I am much slower in 2012! Last nights 5:12 was as fast as I could go, without actually transitioning into a race pace effort.
I then continued to read the remaining times in different blog posts....
My 1600 PR in 2010 was 6:50, I am currently running 7's.
My 400 PR was 1:30, now I can get to 1:39.
I'm not frustrated, but actually opposite. It's great to remember I can go faster. I can get fitter. I can do better...but I will also just let my speed happen naturally, like it did in 2010.
Throw back below!
The following is a recap of the week of 8/22/10-8/28/10.
8/22-Sunday-x1 hour pool running (active recovery) and x 1 hour body pump= total miles in pool, 6.
8/23-Monday-Rest day.
8/24-Tuesday-Track work. Exercise: Pyramids. (400,800,1200,1600,1200,800,400) Pyramids, btw, are one my favorites workouts to do on the track, so I was excited for this workout!
(400=1:48) (800=3:25) (1200=5:10) (1600=6:53) (1200=5:02) (800=3:14) (400=1:30)= total miles w/ recovery laps, 6.5.
I felt strong, knee felt good, and the negative splits are exciting!
8/25-Wednesday-pool x1 hour 30 mins. total pool miles, 9.
8/26-Thursday-Tempo-I ran to track as part of my warm up (1.5 m) I did an extra mile on track w/Dre to complete my warm up.(=2.5 miles) Tempo 4 miler (a PR! 4 miles in 30:13!) Cool down, 1 mile around the track, and a 1.5 mile run home. (cool down=2.5 miles) total miles, 9.
8/27-easy 3 miles
8/28-20 miles. I totally did this long run right! First, I ate my Cliff bar and scoop peanut butter one hour before the run, so I still had fuel inside me at run start. (this was something I discovered worked best for me while training for San Diego.) I refueled every 40-45 mins, never allowing myself to "hit the wall"; again this is what I discovered worked best for me while training for San Diego...and I listened to my coach, I began slow, and finished fast.
I began at a 9:50-9:45 pace, and dropped accordingly. I had planned to go out the first 10 miles slow...I did not want to drop below a 9 min pace until the turn around at the 10 mile mark. Miles 10-13, I remained at a conservation 8:56 avg pace. Mile 13 I dropped to an 8:45. Mile 14, 8:35, then 15-18, I dropped my pace to 8:04 average. Miles 18-20, my pace "slowed" to a 8:20 average...I felt strong, and good, and was actually having a lot fun...I felt amazing!!
Total mileage: 53.5
land:38.5
pool:15
Wednesday, December 14, 2011
As good as it gets- Wordless Wednesday
Dear Santa: All I want for Christmas is a PR! Please :)
Oh look, there's me!
What am I doing? Is this really the only photo from this race? O well... PR!! 37:54!
Oh look, there's me!
What am I doing? Is this really the only photo from this race? O well... PR!! 37:54!
Sunday, December 11, 2011
Jingle All the Way 8K- Race Report
I PR'd! I PR'd by 1 min and 2 seconds- despite the cold and not feeling that energetic pre-race. I am pretty excited!
This past week I have been watching the Garmin less or not at all during my runs. (Although, I think it got me in trouble at track as I took my 1st mile too fast)Anyhow, going into this race, I decided I would wear it (so I could record times and such) but I would not look at my Garmin during the race- and I did not, except for 1 peak.
Mile 1: 7:34
Felt great! I took this mile to warm up, get in my rhythm. No Garmin watching.
Mile 2: 7:29
Settling into my pace and my breathing. No Garmin watching.
Mile 3: 7:24
My mouth started to dry a bit from the cold air, and my breathing. I could start to feel (sorry if this is TMI or gross) some flem settling towards the bottom of my throat. I coughed and cleared it, but after a bit a little more returned. I decided when I would run past the 2nd water stop, I would "wet my whistle" with some water to help clear my throat. (Which was not clearing well since my mouth was dry at this point) Besides the flem filled throat, I was feeling good physically. No Garmin watching.
Mile 4: 7:45
Water! I grabbed a cup, slowed, and drank/spit repeat. Finally a wet mouth and a cleared throat! As I turned the corner to get on Pennsylvania Ave I began to pick up my pace, this was the only time that I peaked at my Garmin, and it was just to see the race time, not my pace.
Mile 5 - 7 :15 (My Garmin read a total of 5.07 miles. An 8K is a 4.9 mile race)
The last mile felt like it was a net downhill towards the finish line. With a cleared throat, and the finish line in sight, I gave it my all until the end.
(According to the Garmin my .07 was 6:04)
Time: 37:54! Avg pace on Garmin for measured 5.07 miles is 7:28
I typically have longer race reports, but this was a pretty uneventful race; I had fun, I felt great, and I PR'd.
By not watching my Garmin, I felt great the whole time; I naturally progressed my pace, instead of forcing it. I also noted, no Garmin watching for me = A LOT less mind games for myself as well. Winning!
Obviously, the Garmin is a very useful training tool, I am definitely not giving it up at all. After all, how would I then keep track of my training runs!?I am just saying, my new strategy, when it comes to racing, is just have fun, and not clock watch. :)
Wednesday, November 23, 2011
Wordless Wednesday
at finish
legs were toast from hills....still love this run though!
stil having fun despite the used quads/gluts....notice my form is GONE!
Feeling great around mile 5!
1st 8 miles went as planned! :) The hills on the following 4 miles finished my legs, hence the time....o well! Next flat race is mine!
Sunday, November 20, 2011
Big Sur race report
Well that race is hilly! I found out today that yep, still have a long way to go with my strength; the left butt is still so much weaker than the right from my earlier in the year butt issue. (My trainer LAQ said we'll work on more one legged strength exercises, yyessss! I need it)
Anyhow, here's the race report:
I definitely tapered perfectly! My legs were so bouncy and fresh, and I had so much energy! When I feel over carbed, under workout, full of energy, and lite/springy legs, I know I tapered right! I slept well and hydrated well too. So the issue lies with my lack of strength, still- but I'm not discouraged, I'll get there!
Miles 1-4
About a couple weeks ago, I emailed Coach George about his recommended start pace for me; he recommended to start about 8:15's since the elevation chart showed most hills in the first four miles- so I did my best to start here:
8:13, 8:12, 8:10, 8:16
I felt so good, I was smiling and felt so springy! I had a feeling this was my day....
That mile 4 has quite the everlasting climb, which caused my breathing to get quite labored- so I slowed my pace a bit to conserve energy. This hill just kept going... Or it just seemed that way to me because I hate hills! It was quite the incline, wowzers! (Like the hill at about mile 4/5 in the San Fran 1st half, it just keeps going...)
Miles 5,6,7
Further recommendation was to start to drop pace after the hilly mile 4; to start to get serious about the race, so I did-
7:48, 7:56, 8:02- I was feeling fine, falling back into my rhythm post mile 4 mountain;)
7:50-8's are my current happy spot/pace in running, it just feels perfect to me. I like to settle here...
Miles 8,9,10
8:18, 8:15, 8:22
Where did these hills come from?! WTF! I totally do not remember these many rolling hills on the course! Up, up, down, down, up, down, more up, up...how did I forget about these?! I was not mentally prepared. It is the same course as it always have been since I first ran this race in 2004 and 2007. I'm convinced I forgot about these hills (and the pain from them) like women forget the pain of labor- then we are silly enough to do it again, only to remember, oh ya, it hurts!
My quads were starting to tire quickly, and my weak left butt was also starting to scream "weak and tired!!"
Miles 11,12,13.1
9:16, 8:17, 9:00 (8:29-0.1)
Ya, these times speak for themselves- I blew up, ka-boom! My quads screaming, my left butt hollaring "overused!!" I fought hard both
physically and mentally not too stop, I didn't want to quit despite my screaming, tired legs!
I have never felt my legs so used- truth. Wowzers!
Finish was 1:50:27. Only one split was recorded at mile 8- 1:03:56 avg pace at that point 7:56.
*We ran through a pretty long tunnel, which I'm sure threw my Garmin times slightly off...
Moral of the story- I have a lot work to do on leg strength! (Hill workouts start in Decemeber, plus strength training..)
OR pick flat courses ;)
Despite the above, this race is my ultimate favorite, and I plan to do it next year! I had fun, and I'm in love with the views!!
Until my next race... Jingle all the way 8K
Anyhow, here's the race report:
I definitely tapered perfectly! My legs were so bouncy and fresh, and I had so much energy! When I feel over carbed, under workout, full of energy, and lite/springy legs, I know I tapered right! I slept well and hydrated well too. So the issue lies with my lack of strength, still- but I'm not discouraged, I'll get there!
Miles 1-4
About a couple weeks ago, I emailed Coach George about his recommended start pace for me; he recommended to start about 8:15's since the elevation chart showed most hills in the first four miles- so I did my best to start here:
8:13, 8:12, 8:10, 8:16
I felt so good, I was smiling and felt so springy! I had a feeling this was my day....
That mile 4 has quite the everlasting climb, which caused my breathing to get quite labored- so I slowed my pace a bit to conserve energy. This hill just kept going... Or it just seemed that way to me because I hate hills! It was quite the incline, wowzers! (Like the hill at about mile 4/5 in the San Fran 1st half, it just keeps going...)
Miles 5,6,7
Further recommendation was to start to drop pace after the hilly mile 4; to start to get serious about the race, so I did-
7:48, 7:56, 8:02- I was feeling fine, falling back into my rhythm post mile 4 mountain;)
7:50-8's are my current happy spot/pace in running, it just feels perfect to me. I like to settle here...
Miles 8,9,10
8:18, 8:15, 8:22
Where did these hills come from?! WTF! I totally do not remember these many rolling hills on the course! Up, up, down, down, up, down, more up, up...how did I forget about these?! I was not mentally prepared. It is the same course as it always have been since I first ran this race in 2004 and 2007. I'm convinced I forgot about these hills (and the pain from them) like women forget the pain of labor- then we are silly enough to do it again, only to remember, oh ya, it hurts!
My quads were starting to tire quickly, and my weak left butt was also starting to scream "weak and tired!!"
Miles 11,12,13.1
9:16, 8:17, 9:00 (8:29-0.1)
Ya, these times speak for themselves- I blew up, ka-boom! My quads screaming, my left butt hollaring "overused!!" I fought hard both
physically and mentally not too stop, I didn't want to quit despite my screaming, tired legs!
I have never felt my legs so used- truth. Wowzers!
Finish was 1:50:27. Only one split was recorded at mile 8- 1:03:56 avg pace at that point 7:56.
*We ran through a pretty long tunnel, which I'm sure threw my Garmin times slightly off...
Moral of the story- I have a lot work to do on leg strength! (Hill workouts start in Decemeber, plus strength training..)
OR pick flat courses ;)
Despite the above, this race is my ultimate favorite, and I plan to do it next year! I had fun, and I'm in love with the views!!
Until my next race... Jingle all the way 8K
Sunday, November 13, 2011
It's been awhile...
Now that I am finally getting back into the swing of things, aka racing, I'll start blogging again. (I actually will have something to write about!)
It has been an up and down year for me coming back from an injury, with my running. I thought I could just jump right back on the saddle and just run how I was pre-injury. Whoops, my bad- wrong!
Finally after a few months of running, then injuring, then running, and yes injuring once more, I took a different approach- the smart approach. Evaulation>Strength>Speed.
1st step get my gait evaluated.
I had read from fellow Capital Area Runner blog's about how they went to a Dr.Magg's to have their running gait evaluated at,
I brought all my running shoes to Dr.Magg's- my old minimalists, my old Mizuno Wave Riders, and (during that time) my current Brooks stability- (Brooks that I was placed in by Pacers.) Dr.Maggs had me run with my neutral Mizono's, and after a hour with Dr.Magg's video tapping my running outside, and watching me do various movements, I learned/he taught me:
1. My right ankle collapses when I do squats. This is the ankle I broke- no surprise I still have to do work on it.
2. I do not pronate (just a tinge) and it would be best for me to run in my Mizuno neutrals! Good bye Brooks stability shoes!
3. I have a "hip dip" to my left hip as my foot strikes the ground.
4. I do NOT over stride! Yay!
5. I have good running posture- but need to work my core.
I now had the knowledge on what to work on, next step, address the issues!
The next day I went to Road Runner's and bought new Mizono Waveriders (which I've been in since 2004) and set out to run an easy 2-4 miles that afternoon. I was nervous making the shoe switch, but excited to see if I felt any difference in my achy right calf.
First, let me back up. Two days prior I ran in the Brooks and my calf muscles were still hurting as I tried to run.
Okay, fast forward me heading out on my 2-4 mile run with my new (old) Mizono's, and the second I started to run in my Mizono- NO CALF PAIN! Seriously, I'm not making this up. I even wrote my coach to tell him this after my run, I was so amazed! I have always known the importance of having the proper running shoe, but this was crazy- no pain, it was gone! All this time, I was just in the wrong shoe!!! (Lesson learned- do not go to Pacers to have your gait evaluated on a treadmill. FIND A PROFESSIONAL)
Calf pain has not return since the shoe change...
Evaluation and proper shoes, check! Next step, get strong. I had a weak left hip, and a weak core. My plan, find a personal trainer...So, I wrote my friend/body pump instructor LAQ asking her if she knew of a good trainer at Gold's Gym- well, low and behold, she is a trainer! (and a great one at that- she kicks my butt!) I met up with her later that week, and I have been working with her since! She has made me so much stronger and has taught me so much. That left hip/butt is slowly getting stronger, (although still weaker compared to the right hip) but it's getting there. Thanks to LAQ, I am such a different athlete now!
Third, it was time to be patient and smart (again) about my running. My "smart plan", take my mileage up very slowly. I started in August increasing my miles. (at just 10 a week) Now in November I am now just hitting 26-27 miles a week. Baby steps.
I also have promised myself, one achy anything, and I'm shutting down and hitting the pool, or just dropping speed work for a week, and only easy run.
I actually did this is early October, I had something tight happening in my left inner thigh, so I shut it down, and after a week of pool/easy run, I was back at track and the tight inner left thigh was gone. No fitness loss, and no time loss.
Of course, I am referring to my coach, A LOT. I email Coach George A LOT, and I listen.... and so far so good. I've been training steadily with speed work since September.
Big Sur half marathon next weekend! I feel fit, and would love a 1:44-1:45, but in the end, I just want to have fun, relax, and enjoy my most favorite race ever!! (It was also my very first long distance race ever in 2005)
PS. I need to really learn how to use this blog, and make it fancy like everyone's I read! :)
It has been an up and down year for me coming back from an injury, with my running. I thought I could just jump right back on the saddle and just run how I was pre-injury. Whoops, my bad- wrong!
Finally after a few months of running, then injuring, then running, and yes injuring once more, I took a different approach- the smart approach. Evaulation>Strength>Speed.
1st step get my gait evaluated.
I had read from fellow Capital Area Runner blog's about how they went to a Dr.Magg's to have their running gait evaluated at,
http://activespineandsport.net/staff/kevin-maggsSo, naturally, I made an appointment!
I brought all my running shoes to Dr.Magg's- my old minimalists, my old Mizuno Wave Riders, and (during that time) my current Brooks stability- (Brooks that I was placed in by Pacers.) Dr.Maggs had me run with my neutral Mizono's, and after a hour with Dr.Magg's video tapping my running outside, and watching me do various movements, I learned/he taught me:
1. My right ankle collapses when I do squats. This is the ankle I broke- no surprise I still have to do work on it.
2. I do not pronate (just a tinge) and it would be best for me to run in my Mizuno neutrals! Good bye Brooks stability shoes!
3. I have a "hip dip" to my left hip as my foot strikes the ground.
4. I do NOT over stride! Yay!
5. I have good running posture- but need to work my core.
I now had the knowledge on what to work on, next step, address the issues!
The next day I went to Road Runner's and bought new Mizono Waveriders (which I've been in since 2004) and set out to run an easy 2-4 miles that afternoon. I was nervous making the shoe switch, but excited to see if I felt any difference in my achy right calf.
First, let me back up. Two days prior I ran in the Brooks and my calf muscles were still hurting as I tried to run.
Okay, fast forward me heading out on my 2-4 mile run with my new (old) Mizono's, and the second I started to run in my Mizono- NO CALF PAIN! Seriously, I'm not making this up. I even wrote my coach to tell him this after my run, I was so amazed! I have always known the importance of having the proper running shoe, but this was crazy- no pain, it was gone! All this time, I was just in the wrong shoe!!! (Lesson learned- do not go to Pacers to have your gait evaluated on a treadmill. FIND A PROFESSIONAL)
Calf pain has not return since the shoe change...
Evaluation and proper shoes, check! Next step, get strong. I had a weak left hip, and a weak core. My plan, find a personal trainer...So, I wrote my friend/body pump instructor LAQ asking her if she knew of a good trainer at Gold's Gym- well, low and behold, she is a trainer! (and a great one at that- she kicks my butt!) I met up with her later that week, and I have been working with her since! She has made me so much stronger and has taught me so much. That left hip/butt is slowly getting stronger, (although still weaker compared to the right hip) but it's getting there. Thanks to LAQ, I am such a different athlete now!
Third, it was time to be patient and smart (again) about my running. My "smart plan", take my mileage up very slowly. I started in August increasing my miles. (at just 10 a week) Now in November I am now just hitting 26-27 miles a week. Baby steps.
I also have promised myself, one achy anything, and I'm shutting down and hitting the pool, or just dropping speed work for a week, and only easy run.
I actually did this is early October, I had something tight happening in my left inner thigh, so I shut it down, and after a week of pool/easy run, I was back at track and the tight inner left thigh was gone. No fitness loss, and no time loss.
Of course, I am referring to my coach, A LOT. I email Coach George A LOT, and I listen.... and so far so good. I've been training steadily with speed work since September.
Big Sur half marathon next weekend! I feel fit, and would love a 1:44-1:45, but in the end, I just want to have fun, relax, and enjoy my most favorite race ever!! (It was also my very first long distance race ever in 2005)
PS. I need to really learn how to use this blog, and make it fancy like everyone's I read! :)
Saturday, July 23, 2011
I never have time...
To write a blog. Life is busy; work barely allows me time to pee, much less blog. I'm also up early to train/early to bed to do it again the next day, busy!....So you can find me on daily miles where I post much shorter workout updates.
Happy trainings!
(I'm not closing blog; just posts will be very spotty!)
Happy trainings!
(I'm not closing blog; just posts will be very spotty!)
Sunday, June 12, 2011
Week in Review
Total miles this week: 33.5
total miles last week: 34.2
Plan miles this week: 35-36
Week 6/6-6/12
Monday:
easy 4.5 mile run
abs
Tuesday: Track. Repeat 800's. total 5 miles
It was a hot morning. Coach had said 6-8, 800's. I managed 4. My body was tired, my legs felt heavy, and my body was not a fan of the humidity. I have lived out east for about 4.5 years now, and still, I am not used to running in humid conditions. I also think my mental endurance was lacking today. The work out was okay, but definitely not solid.
The work out went as follows:
I ran late, so only a 1 mile warm up
800-3:30
easy 400
800-3:27
easy 400
800-3:21
easy 400
800-3:24
easy 400
attempted another 800- bonked!
cool down 1 mile
Wednesday:
Body Pump
Cross Trainer, easy, 35 minutes
abs
Thursday:
REST (1st rest day since Sunday May 29th....whoops!)
Friday:
Easy 5 miles, early in the morning.
abs
Saturday:
7 miles.
Please see the race/day recap:
taramasu78.blogspot.com-10k-that-was-5k. (Previous post)
Sunday:
12 miles
It was a great long run. I joined the group Maria Sherwell, Katharina, and Joseph. Coach had us running the Capital Cresent because it was a warm muggy morning, and this trail had a lot shade and water fountains.
The run felt pretty solid. My Garmin choose to stop working after mile 6 (too wet from all my sweat?!) but according to my running partners, we clocked 8 min/mile and less for the last 4 miles of our 12 mile run, yay!. Despite my not so hot training week, todays run was pretty solid way to end the week.
The only splits recorded: (dam you Garmin!)
9:43, 9:02, 8:59, 9:00, 8:57, 8:27, non-functioning Garmin, gggrrrr.
Next race is July 1st, a 5k.
total miles last week: 34.2
Plan miles this week: 35-36
Week 6/6-6/12
Monday:
easy 4.5 mile run
abs
Tuesday: Track. Repeat 800's. total 5 miles
It was a hot morning. Coach had said 6-8, 800's. I managed 4. My body was tired, my legs felt heavy, and my body was not a fan of the humidity. I have lived out east for about 4.5 years now, and still, I am not used to running in humid conditions. I also think my mental endurance was lacking today. The work out was okay, but definitely not solid.
The work out went as follows:
I ran late, so only a 1 mile warm up
800-3:30
easy 400
800-3:27
easy 400
800-3:21
easy 400
800-3:24
easy 400
attempted another 800- bonked!
cool down 1 mile
Wednesday:
Body Pump
Cross Trainer, easy, 35 minutes
abs
Thursday:
REST (1st rest day since Sunday May 29th....whoops!)
Friday:
Easy 5 miles, early in the morning.
abs
Saturday:
7 miles.
Please see the race/day recap:
taramasu78.blogspot.com-10k-that-was-5k. (Previous post)
Sunday:
12 miles
It was a great long run. I joined the group Maria Sherwell, Katharina, and Joseph. Coach had us running the Capital Cresent because it was a warm muggy morning, and this trail had a lot shade and water fountains.
The run felt pretty solid. My Garmin choose to stop working after mile 6 (too wet from all my sweat?!) but according to my running partners, we clocked 8 min/mile and less for the last 4 miles of our 12 mile run, yay!. Despite my not so hot training week, todays run was pretty solid way to end the week.
The only splits recorded: (dam you Garmin!)
9:43, 9:02, 8:59, 9:00, 8:57, 8:27, non-functioning Garmin, gggrrrr.
Next race is July 1st, a 5k.
Saturday, June 11, 2011
DNF- the 10k that was a 5k
I woke up at 5:30am this morning, ready to run a 10k!
At 6am I decided to check my iPhone to see who has emailed me throughout the night. (From my west coast family or friends), and there it was, an update from Lawyers Have a Heart race director, "10k changed to 5k due to heat advisory" Ughe. I wasn't prepared for a 5k! I had made my game plan earlier this week, and re-played it in my head over and over throughout the week...for a 10k!
My game plan: Start slow 8 min pace, at the 3 mile turn around, drop my pace to end fast. (~7:30's) which would easily have gotten my a PR, of around 46-47 minutes. (My current 10k PR in 49:11)
I hate not feeling prepared for a race, and this last minute change bothered my running OCD personality! I was so not prepared to run a 5k today.
After some thinking, going back and forth- "Yes, I'll run", "No, I'll just do do the long run", "Oh, maybe I'll do the 4 mile race tonight"...I decided I would go run the 5k, but just as a tempo. That's a fine plan, right? I figured, at this point I will just get my miles in for the day-warm up 1 mile, tempo 3 miles and cool down 2-3 miles. Great plan right? Well, my new plan didn't really go, well, as planned....
"Race" report:
1. At the start, my shoe untied! What the?! I had to pull over to tie my shoe just after crossing the start, and I guess out of habit I turned my garmin off, ughe!(I stop running = I turn off Garmin) Already a bad start!
2. Okay, LLH had wave starts. Wave 1 was for 8 minute mile pace, or less. There were several joggers in wave one. Once I pulled back onto the street to run, post shoe tying, I then was weaving through slow runners. As I went to look at my Garmin for my pace, that's when I realized it was OFF!! (Why didn't I just quit then?)
It just erks me, slower joggers start at the front, it's just rude.
3. Okay, regrouped, shoe tied, and out of the crowds (just after running up the ramp, and turning left to head to canal road) I turned my watch back on, to at least watch my pace, I cruised the first mile at 7:40, and felt fine. I thought maybe I could savage such a bad start, and honestly, at this point my body was feeling great!
4. At the mile and a half turn around, I then decided to start to drop my pace down to 7:30; still I felt okay. I maintained that pace for a little while, and decided I felt good enough still to drop it a bit more. (Figuring I probably only had a mile left to this run) Just after the water stop (I did not see a mile 2 marker, and my garmin was obviously way off) before turning back onto the over pass, I dropped to a 7:17 pace.
5. I was able to hold the 7:17ish pace, until about half way through the over pass; at which time my body decided to start to protest. The sun was blaring, the over pass omitting heat, my legs started to feel weak, and I couldn't get good breath in; I began to worry, and so I stopped.
6. I caught my breath, walk a few seconds and said "F*ck it" to myself, At that point I decided to DNF this run, and I did. I began to start running back in, slowed my pace to 8:30 and jogged in. I did not cross the finish, and did not take a finishers medal.
7. I was able to meet up with a few CAR runners post race, and we ran a nice 3 mile cool down. (The Capital Crescent Trail was nice and cool with all that shade!) I still managed to get my miles in for today: 7. :)
This is my first DNF in years!! I hate the feeling of DNF, BUT it's still so early in the season, I have many races still ahead of me. I'm trying not to feel disappointed or worried about my training-I keep reminding myself- I've been strong at track and tempo, and what really counts is Oct. 9th, 2011!!
One side note: My mental endurance sucks, still. How does one work on that to improve it?
Thanks for reading! :)
At 6am I decided to check my iPhone to see who has emailed me throughout the night. (From my west coast family or friends), and there it was, an update from Lawyers Have a Heart race director, "10k changed to 5k due to heat advisory" Ughe. I wasn't prepared for a 5k! I had made my game plan earlier this week, and re-played it in my head over and over throughout the week...for a 10k!
My game plan: Start slow 8 min pace, at the 3 mile turn around, drop my pace to end fast. (~7:30's) which would easily have gotten my a PR, of around 46-47 minutes. (My current 10k PR in 49:11)
I hate not feeling prepared for a race, and this last minute change bothered my running OCD personality! I was so not prepared to run a 5k today.
After some thinking, going back and forth- "Yes, I'll run", "No, I'll just do do the long run", "Oh, maybe I'll do the 4 mile race tonight"...I decided I would go run the 5k, but just as a tempo. That's a fine plan, right? I figured, at this point I will just get my miles in for the day-warm up 1 mile, tempo 3 miles and cool down 2-3 miles. Great plan right? Well, my new plan didn't really go, well, as planned....
"Race" report:
1. At the start, my shoe untied! What the?! I had to pull over to tie my shoe just after crossing the start, and I guess out of habit I turned my garmin off, ughe!(I stop running = I turn off Garmin) Already a bad start!
2. Okay, LLH had wave starts. Wave 1 was for 8 minute mile pace, or less. There were several joggers in wave one. Once I pulled back onto the street to run, post shoe tying, I then was weaving through slow runners. As I went to look at my Garmin for my pace, that's when I realized it was OFF!! (Why didn't I just quit then?)
It just erks me, slower joggers start at the front, it's just rude.
3. Okay, regrouped, shoe tied, and out of the crowds (just after running up the ramp, and turning left to head to canal road) I turned my watch back on, to at least watch my pace, I cruised the first mile at 7:40, and felt fine. I thought maybe I could savage such a bad start, and honestly, at this point my body was feeling great!
4. At the mile and a half turn around, I then decided to start to drop my pace down to 7:30; still I felt okay. I maintained that pace for a little while, and decided I felt good enough still to drop it a bit more. (Figuring I probably only had a mile left to this run) Just after the water stop (I did not see a mile 2 marker, and my garmin was obviously way off) before turning back onto the over pass, I dropped to a 7:17 pace.
5. I was able to hold the 7:17ish pace, until about half way through the over pass; at which time my body decided to start to protest. The sun was blaring, the over pass omitting heat, my legs started to feel weak, and I couldn't get good breath in; I began to worry, and so I stopped.
6. I caught my breath, walk a few seconds and said "F*ck it" to myself, At that point I decided to DNF this run, and I did. I began to start running back in, slowed my pace to 8:30 and jogged in. I did not cross the finish, and did not take a finishers medal.
7. I was able to meet up with a few CAR runners post race, and we ran a nice 3 mile cool down. (The Capital Crescent Trail was nice and cool with all that shade!) I still managed to get my miles in for today: 7. :)
This is my first DNF in years!! I hate the feeling of DNF, BUT it's still so early in the season, I have many races still ahead of me. I'm trying not to feel disappointed or worried about my training-I keep reminding myself- I've been strong at track and tempo, and what really counts is Oct. 9th, 2011!!
One side note: My mental endurance sucks, still. How does one work on that to improve it?
Thanks for reading! :)
Monday, June 6, 2011
Week in Review
I'm so in love with running right now. I'm so happy to be back at it. I'm not a religious person, but I pray daily that I continue to improve, that I stay healthy, and that I continue to train smart. (being surrounded by Capital Area Runners helps with the training smart part)
Last weeks miles: 28.5 land
This weeks miles: 34.2 land
Monday:
7 miles with Maria Sherwell.
She was strong, I was still sweating out alcohol from my Atlantic City trip. I said last week that I plan to minimize my drinking while marathon training, and this run was my reason. It's awful to feel how alcohol really effects your body. I'll still drink the occasional beer or glass of wine, but no more crazy nights for me, at least not until 10/10/11. (With my job, and drug reps taking our office out all the time for FREE happy hours, you start to find yourself in a bad habit...no more!)
Tuesday:
Track. Repeat 400's. HOT 6.5 miles total.
2 mile warm up
400-1:44
400-1:43
400-1:40
400-1:36
400-1:38
400-1:39
4001:36
400-1:39
400-dropped. Couldn't breath problem again.
4001:39
1 mile cool down.
Considering it was a million degrees today, I'm okay with the workout.
Wednesday:
easy 35 minutes on Elliptical
Body Pump
Thursday:
4.7 easy miles on a gorgeous DC morning.
Friday:
Tempo. 2x 2mile. Total 6 miles
Negative split!!
2 mile warm up
1st 2 miles:
1-7:47
2-7:23
400 very easy
2nd 2miles:
1-7:35
2-7:13
1 mile cool down. I felt great today. Strong. It's my 1st 4 mile tempo since last summer.
Saturday: LET MARATHON TRAINING BEGIN!!
Long run: 10 miles.
I miss my running pals. I ran alone. I may need to find another running group for my long runs. Running 10 miles alone is okay, but 20 miles, no thank you. Does anyone know of other groups that long run Saturday mornings?
Splits: 9:27,9:14,9:02,9:17(potty/Gu) 9:05,8:10,8:13,7:45,8:18(gu), 7:49
Sunday:
70 minute Spin Class
Body Pump
Lawyers Have aHeart 10k next Saturday!! The forcast looks like the weather breaks Friday, and the race maybe warm, but not hot. Fingers are crossed!
Last weeks miles: 28.5 land
This weeks miles: 34.2 land
Monday:
7 miles with Maria Sherwell.
She was strong, I was still sweating out alcohol from my Atlantic City trip. I said last week that I plan to minimize my drinking while marathon training, and this run was my reason. It's awful to feel how alcohol really effects your body. I'll still drink the occasional beer or glass of wine, but no more crazy nights for me, at least not until 10/10/11. (With my job, and drug reps taking our office out all the time for FREE happy hours, you start to find yourself in a bad habit...no more!)
Tuesday:
Track. Repeat 400's. HOT 6.5 miles total.
2 mile warm up
400-1:44
400-1:43
400-1:40
400-1:36
400-1:38
400-1:39
4001:36
400-1:39
400-dropped. Couldn't breath problem again.
4001:39
1 mile cool down.
Considering it was a million degrees today, I'm okay with the workout.
Wednesday:
easy 35 minutes on Elliptical
Body Pump
Thursday:
4.7 easy miles on a gorgeous DC morning.
Friday:
Tempo. 2x 2mile. Total 6 miles
Negative split!!
2 mile warm up
1st 2 miles:
1-7:47
2-7:23
400 very easy
2nd 2miles:
1-7:35
2-7:13
1 mile cool down. I felt great today. Strong. It's my 1st 4 mile tempo since last summer.
Saturday: LET MARATHON TRAINING BEGIN!!
Long run: 10 miles.
I miss my running pals. I ran alone. I may need to find another running group for my long runs. Running 10 miles alone is okay, but 20 miles, no thank you. Does anyone know of other groups that long run Saturday mornings?
Splits: 9:27,9:14,9:02,9:17(potty/Gu) 9:05,8:10,8:13,7:45,8:18(gu), 7:49
Sunday:
70 minute Spin Class
Body Pump
Lawyers Have aHeart 10k next Saturday!! The forcast looks like the weather breaks Friday, and the race maybe warm, but not hot. Fingers are crossed!
Tuesday, May 24, 2011
Week in Review
Total miles this week: (5/22-5/29)
land: 28.5 (down 2 miles from the last 2 weeks at 30)
pool: 7
total: 35.5
Plan next week: (5/30-6/5)
To begin the slow and appropriate process of increasing my weekly mileage. I am aiming for 31-34 miles this week. I'd also like to add a tad more cross training to my week.
This weekend (6/4) is my official start to marathon training!!
Sunday:
Long run-10 miles-9:52, 9:00, 9:21, 8:39, 8:56, 8:52, 9:049:08, 8:25, 8:09
abs
I was late to meet up with the group, so I ran this alone, which was okay-I had just downloaded new music to my ipod.
Monday:
Body Pump. Active recovery day.
Tuesday:
Track- ~7 miles total
2 miles warm up
Set 1:
800- 3:31
400 easy
400- 1:41
200(?) easy
Set 2:
800: 3:28
400 easy
400-1:39
200 easy
Set 3:
800: 3:22
400 easy
400- 1:35
200 easy
Set 4:
800- Felt like I could not catch my breath, only 300 completed.
400 easy
400- 1:36 (Coach let me because my shut down in last 800 was not due to anything hurting)
200 easy
1 mile cool down
All in all I am VERY happy with today's workout.
Wednesday:
Pool running x70 minutes with Maria Sherwell. ~7 miles.
Thursday:
Rest day
Friday:
Easy 7 miles very early in the morning. I love getting my runs done before most of the world wakes up, it's so peaceful and mind clearing.
Saturday:
Save the Trees 5k. Garmin: 23:10. 4.5 miles total for the day.
1st race since returning back from being injured. I haven't raced raced, really since September of last year, so I had nerves on board.
The race was a 9am start, very hot and humid. Greg and I did a 1 mile warm up and sweat was dripping down our faces within the 1sr .25 mile of our very slow jog-not a good sign.
So nerves, plus heat, plus I started fast and finished slow, (Sorry Coach George) and mentally crumbled and walked for a few seconds = no PR, and rightfully so... but this was my 1st race in a very long time, so I'm not going to be hard on myself.
I am a little perturb they have my offical finish time as 23:27!! My Garmin says 23:10. I know times never match up, and are always a few seconds off, but 17 seconds, sorry no. When I turned the corner back to the finish the clock said 22:49, and I remember thinking to sprint because maybe I could still make it under 23 minutes-so I am sticking with my Garmin time. It seems more feasible 23:10, then 23:27. I didn't jog my way to the finish from the point on where I saw that clock!!
I'm not sure who to write to protest this for this race, but I plan too!
Sunday:
Recovery from a very late night in Atlantic City. I plan to make this the last time I drink so much, it just ruins my training, really. Plus I have about 7lbs left to lose, and drinking sugary drinks does not help this cause. I will continue to have the occasional wine glass or beer, but no more craziness. I too old, and I want to take the training seriously.
land: 28.5 (down 2 miles from the last 2 weeks at 30)
pool: 7
total: 35.5
Plan next week: (5/30-6/5)
To begin the slow and appropriate process of increasing my weekly mileage. I am aiming for 31-34 miles this week. I'd also like to add a tad more cross training to my week.
This weekend (6/4) is my official start to marathon training!!
Sunday:
Long run-10 miles-9:52, 9:00, 9:21, 8:39, 8:56, 8:52, 9:049:08, 8:25, 8:09
abs
I was late to meet up with the group, so I ran this alone, which was okay-I had just downloaded new music to my ipod.
Monday:
Body Pump. Active recovery day.
Tuesday:
Track- ~7 miles total
2 miles warm up
Set 1:
800- 3:31
400 easy
400- 1:41
200(?) easy
Set 2:
800: 3:28
400 easy
400-1:39
200 easy
Set 3:
800: 3:22
400 easy
400- 1:35
200 easy
Set 4:
800- Felt like I could not catch my breath, only 300 completed.
400 easy
400- 1:36 (Coach let me because my shut down in last 800 was not due to anything hurting)
200 easy
1 mile cool down
All in all I am VERY happy with today's workout.
Wednesday:
Pool running x70 minutes with Maria Sherwell. ~7 miles.
Thursday:
Rest day
Friday:
Easy 7 miles very early in the morning. I love getting my runs done before most of the world wakes up, it's so peaceful and mind clearing.
Saturday:
Save the Trees 5k. Garmin: 23:10. 4.5 miles total for the day.
1st race since returning back from being injured. I haven't raced raced, really since September of last year, so I had nerves on board.
The race was a 9am start, very hot and humid. Greg and I did a 1 mile warm up and sweat was dripping down our faces within the 1sr .25 mile of our very slow jog-not a good sign.
So nerves, plus heat, plus I started fast and finished slow, (Sorry Coach George) and mentally crumbled and walked for a few seconds = no PR, and rightfully so... but this was my 1st race in a very long time, so I'm not going to be hard on myself.
I am a little perturb they have my offical finish time as 23:27!! My Garmin says 23:10. I know times never match up, and are always a few seconds off, but 17 seconds, sorry no. When I turned the corner back to the finish the clock said 22:49, and I remember thinking to sprint because maybe I could still make it under 23 minutes-so I am sticking with my Garmin time. It seems more feasible 23:10, then 23:27. I didn't jog my way to the finish from the point on where I saw that clock!!
I'm not sure who to write to protest this for this race, but I plan too!
Sunday:
Recovery from a very late night in Atlantic City. I plan to make this the last time I drink so much, it just ruins my training, really. Plus I have about 7lbs left to lose, and drinking sugary drinks does not help this cause. I will continue to have the occasional wine glass or beer, but no more craziness. I too old, and I want to take the training seriously.
Back at blogging-Woo-hoo!
1. I'm back! I had purposefully taken time off from documenting my workouts, blogging and reading every one's blogs. It was more just for me mentally, so I could just remain relaxed and focused with my second time around at PT, for a new injury. I LOVED reading every one's training, and race reports, but I found it also got me a little down because I was missing out on it all....so I closed it up, and just relaxed. I had a goal to get out of THIS injury the right way-compared to how I rushed myself back after the broken ankle. I felt if I conitnued to read other's training blogs, I would potentially fall in my old pattern....of wanting to keep up.
(Plus, I had no where to write my excitement about my workout times, except for Facebook- and I can't elaborate much on FB status about my workout! :p)
2. To sum up my recovery:
I did 4 weeks of PT, during those 4 weeks-I was cleared to run again after 2 weeks of being grounded from running all together. I built a base during those 4 weeks of running, pool running, swimming and strength building-after those 4 weeks of base building, I was finally cleared to return to tempo work outs.
I was recently just cleared to return to speed workouts 3 weeks ago! (whew!)
My "long runs" started at 6 miles, slowly pregressing up to 8-10 miles 4 weeks ago. (the last 3 weeks have been 10 mile long run distance.)
According my pre-marathon training plan, and Coaches news letter, I will not start increasing my long run miles until I am inside 16 weeks from my marathon race date.
I increased my weekly mileage slowly from the day I was cleared. It took me 8 weeks to get up to 28 miles a week. The last 2 weeks I have been at 30 miles a week. I will begin to appropriately increase my mileage up to 40, beginning in June; and per Coach George's recommnedation, will peak at 50miles in full marathon training mode.
It was baby steps back, for sure, but my body is most definitely happier this time around. (I pray everyday that it continues too remain happy and cooperative.)
3.My speed work times are already much faster than they were last year at all effort. I don't feel exerted or that I pushing, actually I am quite comfortable at my new pace, and I love it! I'm excited!!! (and hopeful) NO MORE INJURIES...you hear my God ;)
4. I have a 5k this Saturday! Save the Trail 5k. Last Thursday my 5k tempo was 23:16. I was definitely not at race effort.
I am hoping to try to be <23 minutes. My PR is 22:50, but I know my fittness level is not where I could hope for <22:50, so I just want a 22:5x.
It's my 1st race back in a LONG while, I just to gage where I am with my fitness level after 5 weeks of tempo.
5. Next races:
Lawyers Have a Heart 10k
*Independence 5k
*Rockvile Twilight 5 miler
*Leesburg 20k
*Philly Half
Steamtown Marathon
*tentative
Okay, that's it for now! Thanks for reading :) Love!
(Plus, I had no where to write my excitement about my workout times, except for Facebook- and I can't elaborate much on FB status about my workout! :p)
2. To sum up my recovery:
I did 4 weeks of PT, during those 4 weeks-I was cleared to run again after 2 weeks of being grounded from running all together. I built a base during those 4 weeks of running, pool running, swimming and strength building-after those 4 weeks of base building, I was finally cleared to return to tempo work outs.
I was recently just cleared to return to speed workouts 3 weeks ago! (whew!)
My "long runs" started at 6 miles, slowly pregressing up to 8-10 miles 4 weeks ago. (the last 3 weeks have been 10 mile long run distance.)
According my pre-marathon training plan, and Coaches news letter, I will not start increasing my long run miles until I am inside 16 weeks from my marathon race date.
I increased my weekly mileage slowly from the day I was cleared. It took me 8 weeks to get up to 28 miles a week. The last 2 weeks I have been at 30 miles a week. I will begin to appropriately increase my mileage up to 40, beginning in June; and per Coach George's recommnedation, will peak at 50miles in full marathon training mode.
It was baby steps back, for sure, but my body is most definitely happier this time around. (I pray everyday that it continues too remain happy and cooperative.)
3.My speed work times are already much faster than they were last year at all effort. I don't feel exerted or that I pushing, actually I am quite comfortable at my new pace, and I love it! I'm excited!!! (and hopeful) NO MORE INJURIES...you hear my God ;)
4. I have a 5k this Saturday! Save the Trail 5k. Last Thursday my 5k tempo was 23:16. I was definitely not at race effort.
I am hoping to try to be <23 minutes. My PR is 22:50, but I know my fittness level is not where I could hope for <22:50, so I just want a 22:5x.
It's my 1st race back in a LONG while, I just to gage where I am with my fitness level after 5 weeks of tempo.
5. Next races:
Lawyers Have a Heart 10k
*Independence 5k
*Rockvile Twilight 5 miler
*Leesburg 20k
*Philly Half
Steamtown Marathon
*tentative
Okay, that's it for now! Thanks for reading :) Love!
Sunday, March 13, 2011
training log: 3/13-3/19
Total pool "miles": 26
total land miles: 2
total miles: 28
Sunday:
body pumpx1hr
abs
butt and inner thigh work
pool run x45 mins
50m pool run not belt
15 mins swimming
Monday:
.75 running....nope, not ready :(
Pity Party shortly after
x1 hour pool running ( 50m no belt)
but strengthening exercises/abs
Tuesday:
Body Pump
hamstring work/abs
no pain with walking today :)
Wednesday:
American Odyssey Relay meeting with team mates
1st apt at Capitol Rehab and x1 hour deep tissue massage
Day 2 of not pain with walking.... :)
Thursday:
Okay, so I have had no pain x3 days now, so I decided to do a test "drive". I laced up my Mizuno's and made my way outside...and my butt let me jogged 8 minutes, no pain! Woo hoo! I stopped and walked for 5 minutes because I didn't want to press my luck. After the 5 mins walking I turned around and jogged back to my apartment. Hey, it's only 20 minutes, but it 20 minutes more than yesterday!
I then made my way to the pool to tempo/swim.
Tempo in pool: 35 minutes
5 min warm up
20 minute tempo- "running" at a faster pace. This is definitely work! I was actually feeling warm, and breaking a sweat!
Cool down 5 mins
100 m pool running NO BELT! :)
5 minutes swimming....then my stomach started to rumble, so I left to eat. :)
Bridges for butt strength. Inner outer thigh strengthening exercises.
Friday:
20 mimute jog. Butt felt OK, still some muscle tightness by the tail bone, but nothing hurt... and this is the furthest it has let me run in 3 weeks; I love progress!
40 minute walk outside in this gorgeous weather!!
Saturday:
AM:
2 hour pool run
upper body weights/abs
total land miles: 2
total miles: 28
Sunday:
body pumpx1hr
abs
butt and inner thigh work
pool run x45 mins
50m pool run not belt
15 mins swimming
Monday:
.75 running....nope, not ready :(
Pity Party shortly after
x1 hour pool running ( 50m no belt)
but strengthening exercises/abs
Tuesday:
Body Pump
hamstring work/abs
no pain with walking today :)
Wednesday:
American Odyssey Relay meeting with team mates
1st apt at Capitol Rehab and x1 hour deep tissue massage
Day 2 of not pain with walking.... :)
Thursday:
Okay, so I have had no pain x3 days now, so I decided to do a test "drive". I laced up my Mizuno's and made my way outside...and my butt let me jogged 8 minutes, no pain! Woo hoo! I stopped and walked for 5 minutes because I didn't want to press my luck. After the 5 mins walking I turned around and jogged back to my apartment. Hey, it's only 20 minutes, but it 20 minutes more than yesterday!
I then made my way to the pool to tempo/swim.
Tempo in pool: 35 minutes
5 min warm up
20 minute tempo- "running" at a faster pace. This is definitely work! I was actually feeling warm, and breaking a sweat!
Cool down 5 mins
100 m pool running NO BELT! :)
5 minutes swimming....then my stomach started to rumble, so I left to eat. :)
Bridges for butt strength. Inner outer thigh strengthening exercises.
Friday:
20 mimute jog. Butt felt OK, still some muscle tightness by the tail bone, but nothing hurt... and this is the furthest it has let me run in 3 weeks; I love progress!
40 minute walk outside in this gorgeous weather!!
Saturday:
AM:
2 hour pool run
upper body weights/abs
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