Marathon Training

Jogged 1/4mi to meet up with the Trigators.  Did a 2.25mi warm up at around an 8:00/mi.  1/2 mi of straights and turns on the track.   Then did 3-600's with a 200m recovery at around  1:40/400m.  Another 1/2 mi of straights and turns.  Jogged 1/4mi back to my vehicle.

Biked for 40min on my trainer.

Did a 3mi easy jog, then ran 2x800m on the track 3:42, 3:32, then did a 1/2mi cool down.

Went to the pool and swam 1000yds to test out the new goggles for the race this weekend and to see how the ankle would do in the pool kicking.  I'm hesitant to kick hard, so my swim will be slow, but I'm fine with that my swim is slow anyway.

Easy 5 mi at around a 8:45/mi.

Easy 9:15/mi.  Last run before the Miami Man triathlon.  Very excited and the ankle is 100% again (hopefully, it feels that way now).  Leaving for Miami tomorrow bright and early for the race on Sunday.

The distances were 0.6 mi swim/22mi bike/6.6mi run.  I was in the Collegiate category and was in the first wave of the Olympic distance tri.  I'm usually somewhere in the middle, so this was good and bad.  I didn't have to worry about the swim and bike being crowded.  The course officials were strict on the bike course and it was a very windy day.  We were required to keep 3 bike lengths and complete a pass in 15sec.  I was so far ahead on the bike that I didn't have to worry about that.  The down side of being in the first wave is that I had no one to push me, the next girl behind me was about 10-15min behind.  If I did age group, I would have had pleany of people to challenge me.  I ended up finishing first in the female collegiate division and in the 93rd percentile overall for females.  Swimming is by far my weakest, I was around average for women and near the end in my division.  I have improved my biking drastically since last year and came in around the 90th percentile for women and averaged 19.25mph, and running was my best averaging 8:02/mi and I was in the 93rd percentile.  It was a good race for me though, there were 10 people from my team to do the race and out of the guys and girls, only one guy beat me.  

I did get a nasty blister on the bottom of my foot because the insole slipped when I was putting my shoes on.  I didn't feel it until the last mile though, so it didn't effect my race.  It just hurts now.  I will probably order some Zoot tri shoes before my next race though instead of wearing some really old Mizuno Precisions (I've probably owned about 10 pair so I have many even after throwing away about 1/2). 

Track workout w/Trigators

Ran 2.25 mi warm-up at around an 8:15/mi

1/4 mi straights and turns

5x400 on 100s-102s/400m

1/2 mi cooldown easy

I was still pretty sore in the quads from my race, so I just took it easy.  The blister on my foot healed quickly.  I just lanced it and put a bandaid on & some neosporin and wore two pairs of socks.  It didn't bother me at all and within 36hrs it was completely gone (no bandaid needed).

Ran 6.8 miles by my self at around 9:20/mi.  My stomach was really upsetting me.  I need to cut back on the candy (from Halloween-no trick-or-treaters) and junk food. 

Then I met up with the Trigators and ran 5.2mi at around an 8:11/mi.  Besides the upset stomach and the rain the last mile, I felt pretty good.  

Nice jog in the dark with a head lamp and my boyfriend at about a 9:08/mi for 3.1mi

The temperature dropped to the 50's so it was a little chilly but not too bad.  It will have to be in the 30's before I break out the tights (which in Florida doesn't happen very often).

ran 5.15 mi at about an 8:34 pace

Did a two loop trail run with hills at the end of each loop.  My legs were pretty sore at the end.  I kept around a 10:00/mi pace the whole way since I picked up my mileage quite a bit this week to get back on track.  I plan on picking up the pace in my long runs a little bit as I get use to the weekly mileage.  The weather was nice today, started out in the lower 60's and got up to around 70 by the end of the run.

Did a track workout with the Trigators.  7:56/mi for the first 2.25 mi

1/2 mi straights and turns

6 x 800m ( 400 hard, 100 easy, 100 sprint, 200 easy) 1 min rest in between

400's ( 90 sec, 90, 90, 90, 89, 86) didn't keep track of the rest but the 100's were all out

3 mi on my own at close to marathon race pace 8:23/mi

I felt good today and the weather was nice around 70.  It did get very dark though in some places I couldn't see anything running around campus.  It doesn't help that I just finished reading the James Patterson book Kiss the Girls about two serial killers capturing women about my age on college campuses. 

Biked for 45 min on my trainer.  Nice easy pace.  Triathlon season is over until March but I'm planning on doing two in March and a 1/2 Iron distance the first week in June and a full Iron distance in October so I still need to keep up the easy biking.  Swimming on the other hand is over with until next semester starts since I won't have access to a pool over winter break.

Did an easy 1 mi warm up on the track.

Joined the Trigators and did a 5 mi campus loop at 7:55/mi pace.  This is about 15-20s per mile faster than at the beginning of the semester and I felt much better too.  It actually felt kind of easy.  The nice weather helps too its at least 15 degrees cooler. 

I'm feeling pretty good about the Thanksgiving day 5k.  My brother is getting faster and has challenged me in the race although he has never beat me in a race of any kind.  He tried in this same race 2 years ago and failed.  I psyched him out by running behind him for the first mile and he went out too fast.  He is 18 months older than me and we are competitive at everything.  My boyfriend is also challenging me in the race although I expect him to beat me.  He ran a 19 something in a 5k a year ago, but he's put on 20 lbs since then too...so maybe not. 

Easy 3.  My legs were a bit stiff and I was tired from working on papers all day and sitting in front of my computer.  It was good to get out side even for a little while.

Ran 8 mi at a little under my marathon race pace 8:17/mi.  It started getting hot toward the end when there was no shade.  I was doing a loop and was not exactly sure of the distance, so I did a couple of laps around a track in the middle of my run.  The distance was pretty close, I would have only been about a 1/4mi off with out the detour.  It was nice to have that extra distance for a cool down though.

The weather was perfect.  I started running about a 1/2 hr before sunrise, so it wasn't pitch black and people were getting set up for tailgating on campus.  We have a noon game today.  I did an out and back from my condo to a trail and the course is fairly flat with a few little hills.  I needed to use the bathroom about mile 4 and there wasn't one until mile 6.5, so those miles were kind of fast, I picked up the pace a little.  After I made it to the bathroom the run went well, I felt really good on the way back.  The campus was starting to fill up with tailgaters and I'm about to join them.

My pace was a 9:21/mi which is right where I wanted to be, about a minute slower per mile than my marathon goal pace.

This was a great start to my day.

Did a 2.25mi warm up with the Trigators. 

0.5mi straights and turns on the track

8 x 200 with 200 easy jog (short break after 1 mile)

.25mi cool down

Easy 3mi.  It had been raining all night and morning so I wore my muddy trail shoes.

I didn't know that I could run that fast.  I ran the race back in my home town and a couple of the track club guys helped me pace.  The first mile was a 6:23 and I was just trying to keep it around a 7:00 mile pace.  My GPS watch frose and I couldn't use it in the race (I forgot which combination of buttons to push for how long to unfreeze it).  It turned out to be for the best.  I was 2nd female overall and first in my age group.  The girl who beat me was a high school runner.  So far this has been a great day.  I am very excited.  Now I have to set a new life goal for a 5k.  I beat my previous PR by more than a minute.

I have special 5k shoes that I wore and I have no clue how may miles I have on them.  They are Adizero's, super light.

Easy run down the island and over the bridge from my parents house.  The run is very flat.  My calves were still very sore from the race on Thursday so I took it easy running about a 9:05/mi pace.

Ran in Destin down Old Highway 98.  Nice scenic run with a beach view.  The day was perfect for running, in the upper 50 to lower 60's and slightly overcast.  The calves are still sore when I flex them or touch them.  They don't bother me much while running, only when I am going down hill.  The pace was around 8:57.  I wanted to run a little slower since my mileage steps up next week, but the weather was so nice and the course was so flat.

2.25mi at 8:10/mi

0.5 straights and turns

3 x (1200 @ 5:00, 200 easy, 200 hard, 200 easy) w/ 2:00 rest in between

I started cramping on the last set and slowed to about 5:15.  I've been eating a lot of junk food since Thanksgiving.

2.5 mi easy