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. 

Did a 2.2mi warm up with the Trigators at track practice at a 7:45/mi pace.

Ran 0.5 mi of straights and turns

1200m (5:14), 800m (3:24), 400m (1:37), 800m (3:14), 1200m (4:55)- starting at 1:45/400m and getting progressively faster each one

0.5 mi cool down barefoot on grass

Spent about an 1.5 hr on my mountain bike today and swam 1600yds.

Ran 1.05 mi to join up with the Trigators at a 8:36/mi pace

5 mi loop around campus at a 7:54 pace

Jogged back to car 1.05mi at a 8:26 pace

Did an easy jog before my first test of the semester at about an 8:40/mi pace.

Got my Vibram Five Fingers in the mail today so I thought I would test them out, so I ran a quick out an back 1.4mi.  I really like them and I was altering my running gait to make less noise when I hit the ground.  I'm about to start doing some motion lab testing on barefoot vs shoe running and I'm excited that I actually get to do a fun project that I'm interested in.  My previous work was on flow separation control using  piezoelectric  material an airfoil in a windtunnel.

Ran 1/2 trails and half on side walks.  The average was around a 8:50/mi since the trails were narrow and had a lot of roots and fallen trees to jump over.  Toward the end, about the last 1.5mi we (running with my boyfriend) picked it up to a 7:30/mi pace.

Wore the Vibram Five Fingers for my 2.2mi warmup before speed work.  I do like the shoes, but my lower legs were sore the next day.  They are suppose to strengthen the feet, provide better balance, and cause a more forward stance strike instead of a heel strike.  I will wear them for a couple of miles twice a week until I get use to them. 

Track Practice-

0.5mi straights and turns

4x800m, 4x400m, 4x200m with 1min rest in between each

800's(3:18, 3:20, 3:16, 3:17), 400's(1:36,1:38,1:37,1:33), 200's(48, 46,46,41)

0.4mi cool down

Wore Adizero Adidas shoes for track work.

Spent 1hr 20min on my bikes between my mountain bike and on my trainer.

Ran with the Trigators and went a little faster than usual.  My pace usually levels out to just under 8:00/mi, but I ended up at closer to a 7:45/mi pace.  I felt pretty good over all energy wise, it was a little cold and my calves were a little sore, but a good run.

Easy run, around 9:00/mi.

Ran on a treadmill for the second time in 4 years.  I'm an outside runner especially since I live in florida where the roads don't ice over, but it was raining all day and I'm trying to get a couple miles at a time in with my Vibrams untill I get use to them.  I did do a couple of incline repeats of 10 degree incline for 1min every 5 minutes.

I held an 8:45/mi pace for the whole distance.  I didn't want to push myself at all since I have a half marathon to race next weekend.  I didn't look at my watch too much I just went with a pace that felt good and easy.

2.2 mi warm up w/ trigators 7:59/mi pace

0.5 mi straights and turns

8 x 400m (88, 92, 90, 90, 90, 90, 90, 87)s 

w/200m easy jog in between each 400 

0.4mi cool down

used Adizero shoes for workout (3.5mi)

Spent 50min on the bike trainer, did a core workout and some push ups.

Went trail exploring behind my condo and found a bunch of dead ends that stem from the power lines.  Ran real easy, I've been feeling sick since Monday night.

Easy jog

This is a good race to do.  The busses took a long time to pick up everyone from the pick up locations since there was no parking near the start.  Once I got there everything ran smoothly from clothing drop off to bathrooms.  I did have to start way back and it took a while to get through the crowd, but around mile 4 it started to thin out and I passed the 3:30 marathon pace group.  About a mile and a quarter of the 1/2 was on the beach.  The sand was pretty packed, but it was still running on the beach and was glad when I got off.  There were a couple of hills from the bridge and on and off ramps.  The bridge at the last mile was tough, but it was nice to have a down hill to the finish.  Mile 12 was at the top of the bridge.  There was pleanty of music and water stops.  They had water about every mile and active water every other mile.  Great weather besides the humidity, which I am use to.  It started in the upper 40's and got into the mid to upper 50's.

I felt like I could have pushed it harder, but I haven't been training at 1/2 marathon pace and didn't want to run out of energy the last few miles.  My next one I will be prepared.

Biked for 1hr 20min.

Ran at an 8:30/mi pace.  I'm trying to break in the Zoots so I ran 2mi with socks and 2mi without socks.  The feet felt fine, a little sweaty but no sore spots.  I will gradually increase the mileage until I can do 6 w/o socks.  That way I know that I can do an olympic distance triathlon and not have to wear socks on the run.  I should be fine to go sockless for my sprint tri in a month.

Did a trail loop and averaged 8:45/mi for the whole run.  The first half was a little faster because of the loose sand and hills in the second half.  It was nice to get out an run though, the morning was cold and rainy and around 1pm it started clearing up so I pulled myself away from my school work and went for a run.

It was a lovely day for a bike ride, 60 ^oF and sunny with a light breeze.  I haven't been outside on my road bike since last november although I do ride my mountain bike to class everyday.  It was a nice change from the trainer and I went 30mi and averaged about 17.5mph.  The hills are so much fun, but also kind of scary because so many people use the trail and there are several blind corners.

Did a track workout.

2.2 mi warm up at a 7:42/mi pace- I know not a good warm up pace but the triclub is speedy.

0.5mi straights and turns

3 x 1mi repeats.  (6:34, 6:49, 6:48) 

My usual group either didn't run or was taking it easy because there is a race paid for by the club next weekend.  I'll be on a ski trip otherwise I'd take it easy too.  I ran with some guys who are too fast for me.  I should have just shot for 6:40 and wouldn't have been so tired after the first mile.

0.4mi cool down

Went to the pool and swam 1000yds.  (200 swim, 50k, 50s, 5 x 100, 200cool down)

Spent 45min on my trainer

I was running at about an 8:15/mi pace until someone I knew from the Trigators caught up with me and then I picked it up to around 7:45/mi and finished with an average of a little over an 8:00/mi

I was doing some lab testing with motion capture cameras for my semester project and I used myself as the subject.  Did 11:30 at a 9min/mi and then 14:00 at a 7min/mi.  A few of my markers fell off from being sweaty.

spent 45min on my trainer and then I went to donate some blood

Went snowboarding all day at Keystone and was very sore afterwards. 

Went snowboarding from 9 to 3 and was much better today, so I was less sore at the end of the day since I wasn't on my heals the whole way down the mountain.

Snowboarded all day at Arapahoe Basin and had a lot of fun.  I rented an awesome demo board (Never Summer Lotus) and also got a few pointers from an instructor so that I could go down the moguls without falling the whole way down.  I was barely sore at all at the end of the day since I was boarding the correct way and falling very little.

First time back running after taking a week off for spring break and it was rough.  I put on a few pounds from drinking good heavy Colorado beer all week and not running.  I also had a bad stomach ache at my turn around point.  It felt like food poisoning and I've felt bad all night.  Hopefully I get back in shape fast, I have a 10k this weekend and a triathlon the next. 

Another slow run, much better than yesterday but nothing like two weeks ago when I was in shape.  Spring Break is always rough on me but lots of fun, too bad its my last.

50 min on trainer

50 min on trainer

Track workout

2.2 mi warm up

0.5 mi straights and turns

1 mi (7:14)/ easy 400/ 400 (1:40)/ easy 400

repeat 3 times

0.4mi cool down

50min on trainer

Rasy 4 in Zoots with out socks.  My feet felt fine.

50 min on trainer

Went to a triathlon training camp.  Don't know the exact distance, but did 4 timed hill repeats on my road bike followed by 2 hill repeats on a run and some drills.  Ran around a field and did some running form drills.  Swam for about 2000yds.  200yds and 800yds were timed. 

Swam 750m, biked 14mi, swam 3.1mi.  Felt pretty good. 

Ran with Trigators at a 7:50/mi pace for 2.2mi

Ran an easy 4mi at a 8:50/mi pace

easy barefoot 0.2mi lap around a field

Spent a little over 2hrs on my bike.  Started strength training with a personal trainer using patented equipment to load 85% of my muscles to exhaustion in less than an hour.  Did squats, arm extension and pull down, and calf raises. 

Swam 1500yds ( 500warmup, 16 x 50s w/ 10s rest, 200 cooldown (100 breast stroke, 100, back stroke)

Ran 5.1mi at an 8:30/mi pace around campus.  It was a little windy but the temperature was perfect.  My legs were a little sore from doing squats yesterday and from increasing the time spent on my bike.

Spent 2hrs on my bike.  The new seat is still uncomfortable, hopefully I get use to it soon.

Swam 2000yds.  400s, 300drill, 100k, 50 back, 50 breast, 300s, 3 x 200s, 200 cool down

My arms are killing me.

Ran on a trail, first 5mi at an 8:30/mi pace and then I hit the hills and loose sand at the end.  My pace slowed to about a 9:00/mi going a little slower over the steep hills.  I averaged an 8:43/mi for the whole run.  My legs are very tired.  This is my first week actually following my 1/2 ironman training plan.

Rode my bike outside today for 51mi with a friend.  It was beautiful weather and the course had nice rolling hills and most of the route had a bike lane.  Since it is Easter, there was very little traffic as well.  I don't have a bike computer yet, I've ordered one and its on the way so I just use my GPS and let it run continually through stop lights and stop signs.  I would say the pace ranged between 17 and 20mph for most of the ride.  I got a new saddle that a USAT certified coach recommended and it was horrible.  It's the ISM Adamo Road saddle, and it has a wide front with a cutout that caused a constant pain around my groin area.  I've read that most people drill out the center and zip tie the front of the saddle closer together.  I am definitely going to try that.

Ran 2.2mi at around a 7:50/mi pace

Did 0.5mi straights and turns on the track

1200m,1000m,800m,600m,400m(all at a 7:00/mi pace), 4x200m strides (40s,41s,41s,38s)

0.4mi cool down -barefoot on grass

Swam 1400m ~1554yds

300s, 100k,100s, 800m (18:13)~ 2:03/100yds, 100m cooldown backstroke

Did strength training with machines that give help eccentrically.  Did squats, calf raises, back row, bicep press, and some core exercises. 

Spent 2 hrs on my bike ( 40min commuting and 120min on my bike trainer) 

Swam 1800yds (300s, 100k, 100s, (100s,50k,50s)x2, (100s,50s,50s)x3, 300 cool down)

Ran a loop where I wasn't sure of the distance but hoped it to be about 7mi and it was 6.8mi, good enough.  I'm trying to get use to the heat and pollen again.  I was feeling dehydrated.  I ended at an 8:53/mi pace.  The beginning was slow because my legs were sore from strength training yesterday, but I started to feel good after a couple of miles and picked up the pace a little.

Spent 2hr 45min on my bike today and the rest sitting at a computer working on a class project.  My hand is more sore than my legs from typing and using the mouse all day. 

Swam 2200yds (400s, 100k, 100s, 400drill, 10 x 100s, 200 cool down)

Did a 10mi trail run at around a 9min/mi pace.  The beginning was a bit slow, but I picked it up at the end and ran the last mile around 8min.  The weather was very nice, a little chilly just standing around but perfect for running in a t shirt and shorts.

Went for a 51mi bike ride.  The weather as pretty nice, but it was really windy.  One direction I was going about 20mph easy and the other about 14mph hard.  I keep searching for the perfect saddle and I'm disappointed everytime I get a new one.  The one I currently have is tolerable if I keep switching from the aero position to the handle bars, but I really need to get one to work for me so I can stay on the aerobars longer for my 1/2 ironman and full ironman distance races comming up.

Skipped track workout today and ran on my own.  I'm starting to get real busy with school work and studying for tests, which leaves less time for commuting and socializing.  I still got in a good 7.5mi leaving from my house and doing a big loop.  I even got to do a small 0.7mi loop through the woods on a trail off of the main path.  I averaged 8:35/mi.

Unfortunately the pool was closed for maintanence today so no swimming :(

Rode for 2hrs between the trainer and commuting on my mountain bike.

Did strength training.  squats, calf raises, bicep press, row, lat pull down, and over head lift.

Did a 5.1mi loop around campus from my house.  My glutes were sore from squats yesterday, but after a few miles and with the help of the wind I dropped to about an 8:00/mi pace for the last two miles.  I ended up averaging 8:29/mi.

Swam 1800yds (300s, 100k, 100s, 5 x 200s, 100drill, 200 cool down)

Spent 1.5hr on bike trainer and the rest of the day at my desk working on homework and a project.

Used my bike trainer for 50min (watched Fringe) to make up for not being able to ride more on Thursday.  Rode my mountain bike about 10mi commuting.

Swam 3100yds (500warmup, 300 alternating kick and drill every 25, 200 x 5 pull, 100 x 5 swim, 200 x 3 pull, 4 x 50 backstroke)

Did a trail run.  Intended on running 12mi but wanted to explore a side trail that ended in a different location than I thought.  I wasn't running very fast so the extra distance was fine.  Ended at around a 9:30/mi pace. 

52 mi bike ride.  I'm starting to get use to the ISM Adamo saddle and was actually more comfortable riding than I was last week.  The down side of the saddle is that you can't sit back in the saddle and have to sit with your pelvis tilted forward due to sore sitbones.  I've read reviews saying this goes away after a while, but it hasn't for me yet. 

Felt really good starting out, then got a side stitch after about a mile and a half. I altered my breathing and it eventually went away after two miles. The remaining miles were pretty good. I started to pick up the pace again and ended around an 8:25/mi for my average.

Swam 1000yds (300 warm up, 500swim, 200 cool down)

This is my recovery week in my half ironman training.

Spend 1.5 hours on my bike trainer.  I'm usually outside for about 40min of my tuesday ride, but classes are over and I had two final exams the next day.

Did strength training w/ negative sets.  Squats, leg extensions and flexion, calf raises, lat pulldown, bicep extension.

Felt pretty good after I got going.  After the first two miles I dropped my pace to between 7:30 and 7:45 and held it for a mile, then slowed down for a mile, and went into a temp pace again for a mile, and then ran the last mile easy.

Spent 2 hours on my bike trainer.  A project due the next day prevented me from going outside all day, except for a walk to the mailbox.

This was the furthest I've gone with the Vibrams.  The soles of my feet felt fine, but I got a massive blister on the back of my heel.  I usually wear a bandaid, but I though I would be okay.  The last mile was uncomfortable and I felt the loose skin by the time the run was over.

Did a trail run.  I was a little dehydrated from the celebratory end of classes drinks from the night before.  Besides that, the run was fine.  I was a little slower than usual, but its my recovery week so it doesn't matter.  Quality training starts next week.

Rode 60mi on my road bike.  25mi I was with a friend which made the time go by faster.  The wind was coming out of the south pretty strong due to an approaching thunderstorm.  The way out on a north bound state road I was flying.  Going about 22-25mph with the effort of going about 18 if there were no wind.  On the way back my speed dropped to about 15mph and it started raining.  I did manage to beat the thunder, lightning, and even heavier winds by only about 5 minutes.   

Did a little bit of speed work.  1.5mi warmup, 800m (3:33), 400 rest, 800m(3:42-hill), 400rest, 800 (3:31), 1.5mi cool down. 

Swam 2500yds. (500s, 200k, 100s, 500 drill, 10x 100 w/ 15s rest, 200 cool down)

Spent 1hr 45min on my bike today.  1.5hrs was on my trainer and the 15min was to the lab and back.

2.25mi warm up at 8min/mi pace

1/2mi straights and turns on track

3 x 1200, 800 at 7:30/mi pace

0.4 mi cool down

swam 2500yds

Was going to take the day off, but got some new shoes that I had to try out.  Very light weight and springy.  I like them.

Ran with triclub, first few miles were about 7:45/mi, finished first 5mi at about 8:10/mi and then jogged last two.

In commuting, I spent about 80min on my mountain bike today riding around campus.  Typically its about 50min/day, but I decided to ride to the group run today.

swam 2500yds fast with a group

biked 56mi

no running

swam 2000yds

ran with Florida Track Club group

Great run and finished in time to tailgate for a few hours before the football game

ran first 3 on own to warm up at a 9:20/mi pace and did next 3 with fast group at 8min/mi, then slowed down and did middle 5 at 9min/mi, slowed down for a few miles, and picked pace back up for last mile.  Finished right at 9min/mi for the 15.

2.25mi warm up with Tri Gator group

easy 2.9mi jog around Lake Alice

25mi bike ride on the Hawthorne Trail to test out new bike seat and make final adjustments to my Tri bike before my race this weekend (Florida Challenge 1/2 Ironman distance).  This is just a practice race thats on the same course as my full on October 23, so I definitely want to be comfortable on my bike.  I still anticipate doing okay even though the heat index will be about 100 when I get to the run.  I had similar conditions in my 1/2 ironman at the end of May in Georgia and I died on the run and had to walk about 1/3 of it.  I feel better prepared now, especially in the running. 

Easy jog about a 9:15/mi pace.

swam 2700yds

easy run

easy 1000yd swim

Did the Florida Challenge 1/2 Ironman Distance Triathlon.  The swim went really good.  I actually came in before the middle of the pack for once.  The bike was really long and there were some steep hills.  It was actually 61 mi instead of 56 like it was supose to be.  The run was extremely hot, the heat index was around 100.  I had to keep pouring water on me at every stop which made my shoes sloshy and my feet felt cramped in my shoes.  I'm going to try to put more miles on my Nike Free's to see if I can wear those in the full iron distance tri in October.  My run pace was very slow, but I didn't walk much and picked up the pace the last couple of miles.  I did a 1/2 ironman in the summer in Macon and walked about 1/3 of the run.  My time was pretty much the same in both races though, so the Macon course was probably a little short, or the Clermont course was a little long, or maybe a little of both.

pretty much an off day

Rode to class and back which gave me about 45min on my bike

Did a little biking, running, and swimming today.  Biked about 75min, ran 25min, and swam 2000yds.

I'm starting to feel less sore, but I've been really tired the past few days.  I've had to take naps and I've been extremely drowsey in class.  Hopefully I recover soon, because starting Thursday through Sun, I have many miles to cover in swimming, biking, and running.

Ran trails with Trigator group.  Don't know pace, just went by time.  The pace was probably around 8min/mi which is what we usually run.

Woke up early to get in long run.  Ran through campus to the Hawthorne trail.  Carried two 8oz water bottles of cytomax and 1 bag gu chomps.  Refilled water twice at trailhead.  Wore Zensah calf compression sleeves, toe socks, and nike frees to test out for ironman.  My pace was at 9:39/mi for run average. 

I felt great for the run.  Legs didn't hurt at all and feet felt comfortable.  Found a good combination for footwear.  The zoots are too narrow after long bike ride with swollen feet and back is too high which rubbed my ankle above the sockline and the bandaids on my toes didn't work to prevent blisters and took too long to put on during my half ironman.  Nike frees will work, my feet are getting use to the increased flexibility and my forefoot has pleanty of room.  The compression sleeves are impressive at preventing muscle soreness.  Had muscle milk after the run as well and no soreness next day either.     

3km lake swim in the morning with a bike commute of about 7mi each way

Ran around 11:30am, very hot.  Pace was slow, about 9:10/mi.   Only issue was chafing of preexisting rash from long run on Thursday.   

Biked for 105mi during a recreational bike ride in Clermont.  Course was 112mi but took a wrong turn and didn't feel like circling the lake to get in extra distance at the end.  The course was less hilly than previous year since they changed the course quite a bit.  There was a couple of steep hills though, including Sugarloaf which is very steep.  I go about 5mph up that hill. 

Wore my Zensah gear, calf compression sleeves and compression tights under my bike shorts.  For 1st time, no chafing caused by seam on padding in bike shorts.  I actually felt comfortable sitting on my bike seat for about 6hr 40min.  Again, no soreness.  I got off my bike, put on my running shoes and ran for 20min no problem.  I felt like I could keep going, but it was unnecessary since my training schedule only called for a 20min run. 

I put on some compression socks after taking a shower and drank a heed recovery drink.  Not much taste in heed drinks, which is good if you are tired of drinking sugary drinks like gatorade but bad if you want a tasty shake that tastes like a strawberry or chocolate milkshake (like musclemilk).  Legs feel unusally good for working out 20hrs last week.  My endurance is finally picking up again and I feel very good about the upcoming ironman distance race on Oct 23.  I even feel good about signing up for a 50mi beach run in Destin on Feb 19, but will hold off until I get a long beach run in.

easy 5mi run at about 9min/mi

Biked for 85min

swam 3000yds in group swim- 500 swim, 100 pull/400s, 200p/300s,.........500pull

Got new Garmin 310xt running watch today for birthday present from my parents.  It is awesome.  My old 205 I had for 3 years and the battery isn't holding much of a charge anymore.  The 310xt has 20hr battery life, can be programmed to make automatic laps at what ever distance is desired and has auto on off with a maping function showing the virtual mile markers (if 1 mile is chosen for autolap distance). 

Ran first 3 miles at 8min/mi and 4th hit a hill that slowed the pace to 8:40 and then last mile was in 8:25.  My legs are starting to feel the training.  Going at an easy pace I'm fine, but pick up the pace and I'm sore.  Its a good thing my race is an Ironman coming up instead of a 5k.

Biked 80min

Group swim- swam 2500yds and worked on flip turns

500 w/up, 100s,100k,100drill,100p,100build, 5x100 average 1:40, 500 fast, 500 easy/drill/cooldown

Swam 1500yds

Did an 18mi trail run with a group of other runners training for the Marine Corps Marathon, which is a week after my Ironman.  We did 3 -6mi loops and the last loop I picked up the pace a little and ran with someone who is training for the Chickamauga Battlefield Marathon.  The trails were full of people and I knew several of the people out there.  Its that time of year again, everyone is marathon training.  I love the fall. 

I felt great, even rode my bike to go tailgating for the football game afterward.

102mi bike ride.  One guy joined me for the full century ride, and it was his first.  It went really well.  I was a little tired from drinking all day on Saturday for the 7pm game, but I'm definitely glad I went on the ride.  The course was fairly flat, there were a few hills, but none that were really bad.  I went through the horse farm area south of Gainesville and its really quiet and pretty.  Full of Manors and Estates with enormous houses and stables.

After the ride I took a couple hour nap and had a hard time waking up.  The weekend really drained my energy.  I don't see how people can train for Ultras and Ironmans who have full time jobs.  As a student, I can nap any time I want out side of class time.  I guess I'll find out soon enough.  I have my first 50mi Ultra in February and I start work in January.

Easy 5mi.  My knee hurts from hitting it yesterday.  Theres a nice circular bruise.  It's uncomfortable walking, but running it feels okay.

Easy run.

swam 2500yds continuous

Race was at 6pm, the weather was nice.  I started slow and dropped about 10s/mi off my pace until the last mile where I dropped 20s.  I felt great the whole way and could have run faster, but I didn't need to since I haven't been doing speed work.  I was 4th/64 in my age group and was pretty happy with that since I just moved up age groups today, and the 25-29 ladies are fast.

swam 1700yds, 300wup,12x100(25easy,25 build, 25easy, 25 hard), 200cdwn

biked 90min

Did a trail run at an easy 9:40/mi pace.  Drank a little too much dark beer the night before and had a headache and felt dehydrated when I woke up.  I felt great on the run though, the cool weather really helped.  I also had plenty of water and cytomax in my fuel belt to keep me well hydrated.

Did a track workout with the Trigators.  Only the 2nd one this semester.  I'm looking forward to uping my running mileage after my Ironman. 

2.25mi 7:57/mi, 0.5mi straights and turns on track, 6x1000m w/min rest averaging 4:32/1000m, 0.4mi cool down barefoot on grass around the track

90min bike ride

swim- 2000yds (400wup, 6x100, 200back, 4x200 easy,hard,easy,hard/easy easy hard hard/ all hard, all easy)

45min bike

Biked for 60min

Ran 12.12 mi on a trail right after the bike at about a 9:40/mi pace.  My pace vaired with hills and amount of soft sand.  My left ankle started poping constantly, it doesn't hurt but could over time.  I sprained it pretty bad last year and read online that it could have affected a tendon in my ankle.  Since I am about to do an ironman and then start training for a 50mi beach run, I need to start doing strengthing exercises and take glucosamine.  I'll see if this works.  Other than that, the bike/run went well.  I was extremely tired when I got home and fell asleep on my floor for 2 hrs.  Usually floor naps prevent me from sleeping for more than 30min due to my arm or leg going numb and waking me up, but not today.  I could have slept through an earthquake, or more appropriate for florida a hurricane.

52mi ride

Swam for 30min

Rode 51mi on my freshly tuned up tri bike.  It shifts very nice.

Loop around campus

Easy run taper week

Swam 5x200

Getting ready for the big race.  Easy jog with some strides.

Easy 20min swim.

Rode bike for 50min

My first ironman distance triathlon.  2.4mi swim, 112mi bike, 26.2mi run.  I did better than I though I would.  The swim I just went nice and easy and finished in 1:27:33, for the bike it was a hilly but pretty course.  The race took place in Clermont, FL which is actually hillier than you would think.  I road the course a month ago, so I knew what to expect.  I finished the bike in just under 7hrs.  I was very tired when I got off of my bike, but suprisingly since I drank pleanty of fluids and ate enough food troughout the day I felt pretty good.  I ran at a nice easy pace and walked at the aid stations and up hills.  I finished the run portion in 4:35:02.  I did have energy left after I finished and felt like I could have pushed harder, but it was my first ironman, so there was really no need to.  Next time I'll know what to expect. 

Slow 2mi jog.  Still a little sore, but not bad.

No soreness today, should be back running by tomorrow.

Pretty good run today.  Average pace was around 8:40/mi.  The bottom of my foot has a slight twinge, so I'm hoping it goes away soon.

Track practice

Warmup kind of... 2.25mi run average 7:50/mi.  0.5mi straights and turns, 2x800, 2x600 @ 1:40/400m.  2 lap jog outside lane, 4 soccer field laps barefoot cooldown 

Felt a little dehydrated which made me dizzy on the speed work.  Other than that, pretty good return to speed work. 

Loop around campus averaging 9:05/mi.  Started out faster, but needed to slow down since I am just starting to build up my mileage again.  Felt good though.

Smaller campus loop around Lake Alice.  I was planning on running slower, but someone was running behind me for a mile and I picked up my pace without even realizing it.  I averaged around 9min/mi again.

Went to Panama City Beach to watch some friends compete in Ironman Florida and stayed 2.5mi away at a campground. 

Ran from the campground to the start of the swim carrying a 5lb backpack with water and warm cloths for me and my brother.  Ran back on the beach.  Then ran for another 11mi.  Total of 9mi on the beach.  I realized that I really don't like running on the beach, so instead of doing a 50mi beach run I'm going to focus on dropping my Marathon time.  I would like to get 3:30.  I'll probably do a 1/2 marathon too and try to get another PR.  I'll do the longer runs when I get older and can't improve on my time anymore.

Walked 5mi round trip going back to the race to watch my friends finish.

Did a track workout with the Trigators.  2.25mi warm up at an 8min/mi pace.  0.5mi straights and turns on the track.  3x1mi repeats w/ 3min break in between. 7:50, 7:25, 6:58 mile times.  About 1.25mi cooldown.

Felt great with the cold weather.  I'm starting to feel like I'm picking up speed again.

Ran with a group which helped me pick up the pace.  Miles- 7:41, 7:36,7:37, 8:03, 8:07.  Had a side stitch the whole run, but it started getting worse near the end so I couldn't hold the pace.  My legs felt great though.

Averaged a 9:03/mi pace.  Nice easy out and back jog in the dark with my headlamp.

Averaged about an 8min/mi pace, which was exactly what I wanted to do. MGP.

Trail run.  The trail was very sandy with lots of foliage to hide roots.  I rolled my ankle twice, but nothing bad.  I have quick reflexes since I'm proned to tripping and rolling my ankle.  Started out at a good pace, but slowed when I hit the hilly part of the trail.  Averaged 9:26/mi for the whole run.

Track Practice-

2.25mi warm up at 8min/mi pace

0.5mi straights and turns on track

Broken mile repeats x 4 (1000 @ 1:45/400, 200 easy, 400-1:45) 7:33,7:14,7:18, 7:15 for total mile times

1.5mi cool down easy-8:55/mi 

Ran with different people so my pace changed throughout the 10mi, but the average was 8:30/mi.  Felt good.  Starting to build my running endurance again. yea!!!

Easy 4mi run at a 9:10/mi pace.

Ran around campus at an easy pace.

Went for a run in Carlsbad, CA.  It was really hilly compared to Florida, but there were trails, sidewalks, and bike lanes everywhere, which was really nice.  I just headed for the coast where 50 other people marathon training were also running.  Not use to hills, so I was pretty sore the next day.  Averaged about a 9:20/mi pace.

Gym day.  Did abs (10min), row machine (8min), upper body, and squats for about 45min.  My abs were super sore the next 3 days since I just started my gym workouts.  I was using the weighted balls throwing it against an angled trampoline and doing crunches. 

Went kayaking in La Jolla, CA for an hour with rough surf.  A little queezy with the rolling waves but a good upper body workout.

Ran around campus and ran up a couple fairly big hills.  Averaged an 8:40/mi pace.

My first overall female win.  It was a small local race that I've run every year since I was in high school, and I ran the race 50 sec faster the year before and came in 2nd, but a win is a win.  I started out running with a big group at 7min for the first mi, then held the pace for the second mile, the last mile one of the other runners who paced me last year for my PR helped pull me into a further lead.  I was comfortable going slower, but it was good to push myself to see what I was currently capable off since I haven't done a 5k in a year.  My calves are pretty sore a day later, so I'll see how my long run goes Saturday.

Easy park loops with pull ups, dips, and push ups at the stations on the last mile loop.  I need to start doing more upper body workouts since I am no longer swimming until April.

Calves were very sore from running too hard at the 5k on Thanksgiving, so I only managed to make it 12 instead of 16.  Still a pretty good run.  Great weather, although a little windy.

Track workout- 2.25mi warm up, 0.5mi straights and turns, 800,200easy,200hard,200easy,200hard

500 sprint w/ break at 300

2x800

3mi at 8:45/mi cool down

Ran at a pretty good tempo pace 7:53 for the first 2 miles and then I ran up some hills which slowed the pace down during the middle miles and finished around an 8min mi pace.  It was a little chilly, but felt pretty good in a running jacket and shorts.

Went to the gym and did some arm and ab workouts and then went for a jog around campus.  I forgot my watch, so I'm not sure exactly how far or fast I ran, but I think it was close to 4 mi.  I ran a couple of hills too.  Then I went back to the gym and spun around on an elliptical machine for 10 min waiting for my boyfriend to finish his workout.

Went for a run with the Florida Track Club.  Started at 6am, which was quite chilly at 32 degrees for Florida, and ran 6mi by myself (9:24,9:30, 9:28, 9:29, 9:18, 9:04).  Then I met up with the group at 7am for the remaining 12.4mi (8:42, 8:12, 8:15, 8:27, 8:36, 8:27, 8:25, 8:29, 8:24, 8:16, 8:09, 8:11, last 0.4 at 8:16/mi pace).  I normally wouldn't consider any pace over 8:15 fast, but for an 18+ mi training run I felt like I was running pretty fast.  For long training runs, if the pace is under 9min/mi, to me, its fast.   Good run though.  I really like running with a group and haven't had a chance to do a group long run in a couple of months.

Easy jog at a little under a 9min/mi pace.  Felt really good for having done 18 yesterday.

Supose to do 9, but an upset stomach cut my run a little short.  The track was also closed from the track team practicing, so no 800's for me. 

Went to the gym and worked on arms and abs for about 45min, then did 30 min on an elliptical machine.

Biked for about 1hr 20min on my mountain bike

I started getting a head cold at the beginning of the week so I decided to do my run on a treadmill since it was freezing outside.  Lifted some weights, and did some ab work with a medicine ball.  Ran on treadmill for 4 miles, did elliptical for 12min. 

Jogged around campus.  Temperature was a perfect 55 deg.  Much nicer than it was earlier in the week.

Ran 2.5mi on the road to warm up, then ran on a sandy trail for 13.5mi. 

Went to the gym.  Did 34min on elliptical machine, 10 min on row machine, and worked on arms, abs, and legs in weight room.

It was so cold and windy.  I went to the track workout and did a 2.25mi warm up at 7:55/mi and then went straight into on,off,on miles at 6:57,7:52,6:55 for the mile times with no break.  Then went for a 3mi cool down jog at about 9min/mi.

Went to the gym and did 36min on an elliptical machine with high incline and resistance, then did 1500m on the row machine, and then ran a mile around the indoor track with push ups and sit ups in between (9laps/mi, so ran 3 laps and did 5 pushups, 30 situps, 5 pushups 30 situps x 3)  Pull ups and dips on gravitron lifting about 50lbs 7reps each x 3, kettle bell squats 2 x 16 (8kg) and lifts on each side.  Then medicine ball catches on incline (12) and passing the ball side to side (20) x 2.

Ran around campus at the hottest point of the day, so it was a nice 50-55 deg.  Felt pretty good after the side stitch went away at the beginning (probably dehydration).  After drinking some water I felt better and picked up the pace. Averaged about 8:50/mi.

Jog around campus.  Went down the big hill today. Averaged about 8:45/mi

Bought some new shoes and went for a jog.  They feel different than the previous models, more squishy in the toe box.

2.5 on the sidewalk and 3.5 on the beach.  There was no hard sand this night, so I was only going between 10:30 and 11:30/mi pace, where on the sidewalk I was doing 8:30/mi and the beach part was much harder.  I also got hit by a wave early on and was wet and sandy.

Morning:

Same route as the night before, but the sand was much better.  Since the waves were rough the night before and in the morning they were flat, it was great beach running conditions.  I was averaging about 9:15/mi on the beach.

Evening:  Ran with a running group in Fort Walton Beach.  Averaged about an 8:00/mi with 2 miles being 7:55.

Island run, very flat and a little windy.

Morning: Timberlake road run, part rocky road and mostly clay and sand.  Went a nice easy 9:20/mi average pace.  Started getting some hot spots in the toe box of my new shoes.  Mizuno why, the Precisions were perfect the way they were (except for the new cool colors).

Evening:  Ran with a couple of guys and my brother to start with.  First mile was about 8:15, and then we started picking up the pace 7:32, 7:25, 7:25, 7:11.  The temperature was a little cold, but perfect for running fast.  My brother fell off after the 3rd mile, but he is still improving which is good.  He use to not even be able to hold a 9min/mi pace for 5mi.  He is still not close to beating me at any distance, but he may get there some day. 

Ran with my brother again and had an overall average of 8:17.  The last mile we picked up the pace to about 7:30 and sprinted the last 1/10 of a mile.  My legs are finally getting a little tired. 

Also did some pushups, crunches, and a few other exercises with a medicine ball.

Did an easy warm up 4 mi until I met up with a running group and then picked up the pace to about 7:55-8:05/mi for 5 miles and then slowed down to about 8:40 for the last mile.  Over all felt good.

Nasty windy day, overcast and drizzly.  Did a 4 mi jog, wanted to run on the beach, but there was no hard sand since the surf was rough.  I was also wet from the rain and didn't want to be covered in sand.  I did averaged about an 8:45, faster going with the wind than fighting against it.