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
Wednesday, February 8, 2012
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!)
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