Marathon Training

averaged 8:17/mi

It was cold so I wore my compression tights which are perfect for temperatures in the 30's or below. 

1 mile warm up

4 x 400 (1:34, 1:35, 1:38, 1:34)

1/4 mi easy jog in between and at end

Easy 3 mi jog.  Tapering is hard, especially since I have so much junk food left over from the holidays.

I'm getting excited for the Disney Marathon.  Its supose to start in the 30's and get up to the 50's.  A little cold but not as bad as getting up to the 80's like the Space Coast in 2008.

Easy 2mi jog.

The race was so cold, at 6am the wind chill factor was at 16^oF and the actual temperature was 27^oF.  The water at the water stops made ice spots on the ground and my gloves froze when I got water on them.  I wore tights, a head band, gloves, and a jacket the whole race and wore some throw away clothes to the start and ditched a long sleeve shirt around mile 3.  My face was very cold and not too many people were talking because it was hard to.  The 3:40 pace group started out slow, so I split off from them after the first mile and held my pace when I got down to a 8:20/mi.  The group caught up at mile 8, they must have picked it up quite a bit, they said that they ran mile 7 in 7:45.  I ran with the group until I hit Magic Kingdom around mile 10 and slowly started to pull forward because of the crowding.  I kept the same pace until I hit mile 14 and my knee started bothering me which slowed me down a little in the middle miles, but not much.  As soon as I hit mile 20 the adrenaline kicked in and I just started going faster.  I averaged 8:15/mi in the last 10k.  After the race it hurt to walk and I was so cold.  I had a sweatshirt and pants to change into, but it didn't help much, I was still shivering waiting for my friend to finish.  I was very happy to qualify for Boston, but at the time I could only think about getting warm.  I was 22/782 in my age group which puts me at around the 97th percentile and 122/8152 for women which is around the 98.5 percentile and over all around the 95th percentile.  So, very happy with how I did and happier to not have to run another marathon in 6 weeks.  I'm going to do the 1/2 at the breast cancer marathon and try to get another PR for this running season.

My splits are 42:25 at 5mi (8:29/mi), 1:22:57 at 10mi (8:06/mi for mi 5-10), 1:48:37  at the half (8:17/mi), 2:46:30 at 20mi (8:19), and 3:37:40 overall.  My overall pace was 8:18/mi.

Easy 3 with minor quad soreness.  My quads and shins were killing me on Monday and Tuesday and are a little better today.  Riding my bike doesn't bother me and I rode to class on Monday and today pain free.  Hopefully I'll be up to 20mi for my weekly total by next week.  This week I'll be happy to get in 9mi.  I really don't like the Sun to Saturday calendar.  It throws off my mileage if I choose to run on Sunday vs Saturday in the same weekend.  I've always gone by Monday through Sunday as my running week.

Easy run.  I tried some new insoles in my shoes and it felt like too much cushioning.  I will wear them on my shorter runs in my old shoes until I get use to them.

The temperature is much nicer, its in the upper 60's low 70's again. 

I think I ran between a 8:40 and 9:00/mi pace.  I forgot to restart my GPS watch when I crossed an intersection.  It was pretty windy and the last 2 mi I was fighting the wind.  It was good for resistance training.  The back of my right knee has a slight pain while running that goes away after a couple of miles.  I felt it in the marathon around mile 14 and it lasted for a few miles.  It doesn't hurt otherwise; it is just irritating and not painful.  Its probably just an inflamation of my hamstring tendon.  I should have warmed up a little before the marathon.  It was just so cold and everyone was just huddling together trying to block the wind.

Ran 2.2mi with the Trigators at around an 8:30/mi pace.

Skipped the track workout that I usually do on Monday since I am still in the 2 week zone after my marathon and ran an easy 3 mi on my own at about an 8:50/mi pace.

Spent 30 min on my bike trainer.  Trying to get ready for tri season.

I ran with my boyfriend who is trying to get back in shape and beat me at the breast cancer 1/2 marathon in 4 1/2 weeks.

Ran the first mile around an 9:00/mi pace then picked it up a little as the miles progressed.  The last 2mi we ran at about an 8:20/mi and ended with an average of 8:40/mi for the whole run. 

Swam 1550yds.  Did a warm up 200, then 4 x 250yds, 150 drill, 200 cool down with breast stroke and back stroke.

Started out slow and picked up the pace at the end.  The average pace was an 8:26/mi, but the last mile my GPS was showing between 7:00 and 8:00 and some was up hill. 

Spent 40 min on my bike trainer and did some crunches and planks.

I thought that I would try to break in the new triathlon shoes today.  They are ment to not be worn with socks.  I started developing a blister on the back of my foot around mile 2.5, so I took my shoes off and ran barefoot the last mile.  I guess I need to toughen up the skin on my feet before I race in the shoes.  I will probably wear them for a couple of miles at a time until I get use to them.  

Track practice with the Trigators.  Did 1 mile easy and then picked up the pace the last 1.25mi to average 7:52/mi for the so called warm up.

0.5mi straights and turns

2 x 1200, 2 x 800, 2 x 400, 2 x 200 all at a 6:40/mi pace with a minute rest in between

Easy 0.4 mi cooldown barefoot on grass

I felt pretty good, so I guess I'm all recovered from the marathon and I'm back into training for my half marathon.

Spent some time on my bikes today.  Rode to lab and back and to class and back on my mountain bike which takes about 40min and then spent 45 min on my trainer watching an episode of Castle with my headphones on to drown out the trainer noise.

Ran with a group from the Trigators.  We started out at a 7:30/mi pace for the first 2 miles and then slowed it down a bit when we hit hills.  The end pace was a 7:59/mi overall.

Easy 3.  I wore socks with the Zoots this time since the spot where I got a blister is still red.  I will eventually get my feet use to the no sock thing.

Ran on a trail with loose dirt in the rain for the last 4 mi.  I started out at an 8:40 pace for the first 4 mi which was relatively flat.  The last 3.8 had more loose dirt and was hilly, so my pace slowed and my overall was at about a 9:05/mi.

Spent 40min on the bike trainer.