| Location: Wichita,KS, Member Since: Sep 14, 2008 Gender: Female Goal Type: Local Elite Running Accomplishments: marathon pr: 2:59:49. Saint George 2011
Praire Spirit 50 mile winner 7:36:30 2013
I accidentally ran 100 miles in November 2013. it was hard. I threw up a lot. decided to do a better job next time
I did it again on purpose October 2014--Heartland 100 winner and CR 17:38:37
Heartland 50 winner May 2014
Psycho Wyco 50k winner February 2012
Short-Term Running Goals: Run enough to hold off the middle-age spread
Long-Term Running Goals:
Sub 3 hour marathon--SOMEDAY! Done!
New long term goal: ....run enough to feel kinda like I did when I was fit
Personal: I was a single mom. Two times over. We all survived, despite the fact that I make atrocious decisions. Then, I met a man I didn't deserve. And he loves me so much. And I love him. We lived in sin and bought a house for two years then hired a judge and officially got married(to our great delight and also the delight of our mothers), then a month later he was diagnosed with cancer. Well we survived all that and he's 100% fine now. But, we're really out of shape and really busy with kids and jobs and running just isn't my priority and there's so many other layers to all of it, but I'm running anyway. This is my failure blog now. Just to log that one run a week if I snag it.
Somehow that matters and I want that run recorded. Favorite Blogs: |
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| | 7:48 Ap. Beautiful starry evening. This is how I wanted to start the new running year | |
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| | Nothing. Laid on the couch after cleaning house at 9:30. woke up startled at 1:45. Had to go pick the kids up from school. No time to run. I should be able to squeeze one in tomorrow. I have resigned myself to 5 days a week. I have fought for 6 but right now with my schedule, packing and preparing to move, and worsening sleep deprivation, it's not happening. I quit getting up the extra hour early to run between night shifts--it gave me 4 hours of sleep instead of 5, and I was falling asleep at the wheel bringing the kids to school. So, sleep has won. I believe towards the end of February after the dust has settled after moving my schedule will loosen up and I will be able to resume normal training. Until then, I will run when I can and try to stay in basic shape. I'm on the fence about a spring marathon--will wait and see. All racing plans are on hold for now. No worries, I have not given up. I still plan to kick some tail in a fall marathon. This will pass. | |
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| | 7:37 AP. Ran to Grandma's and back. 4th and 8th mile in 6:42. Felt great! | |
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| | 7:39 AP. Running from my demons through the dark streets of Rose Hill. Run, run, as fast as you can, you can't catch me, I'm the gingerbread man. | |
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| | 8:07 AP. Warning: TMI. I am super bloated and over-emotional today. The girls are sore and monstrously huge, so I finally dragged my fluid-laden body off the couch and engaged in an epic battle to get my 12 sizes-too-small sports bra on. After I had it on in a manner in which it gripped my rib cage like a vise to prevent any effective ventilation, I got my nice stretchy elastic shorts on, pulled socks over my edematous ankles, and lumbered my 2-ton body through 8 miles on the dirt roads, where, I was hoping, nobody would see me. I was mostly successful, but one person waved, so I hope it's not because they knew me. Now I'm going to eat salad, bake cookies, and perhaps engage in diuresis by means of cheap beer. | |
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| | 8:16 AP. Nice easy aerobic run on dirt. Stout north wind. | |
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| | 7:40 AP. Exciting marathon trials today! Rooting for all my friends running Houston tomorrow! | |
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| | 8:07 AP. It was exciting to see slowjoe run the most evenly paced marathon ever and qualify for Boston! | |
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| | 8:30 AP. Nice and easy. Right achilles is a little angry. Not good. Today's music selection was a hodgepodge of Korn, Air Supply(go ahead and laugh), Bon Jovi, Duran Duran, Jewel, and some more Cranberries, because I am on a Cranberries kick. | |
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| | 4 ez. 20 minutes 6:29 pace. cooldown. | |
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| | 4 miles easy with Hiedi then 4 miles in the 6:50s. Legs felt good despite 18 the night before. | |
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| | 7:57 AP. Now off to load stuff up in the moving truck. | |
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We moved Saturday and I was going to run but when I laid down for a few minutes to rest because I was exhausted I woke up Sunday morning. I hate moving. But it's done.
workout 1: treadmill in the garage is LOUD and my husband leveled it with a wooden spoon under 1 corner because the house has settled a bit. 10 minute warm up 8:34 pace. 10 x 1 minutes 5:56 to 5:27 pace with one minute recover. 10 minute cooldown.--5.13 miles
workout 2: 1.65 miles 7:39 pace to post 11. 4 miles with Heidi about 10:00 pace, then 1.65 miles home 7:16 pace.--7.3 miles | |
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| | 10 miles dreadmill 8:34 pace then p90x plyometrics. Plyo has nothing on distance runners cardio-wise but my thighs were burning. Maybe it will help with leg strength, since my legs give out way before my lungs and heart do. | |
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| | 7:25 AP. I am running the Psycho Wyco 50K on February 11th. 12,000 feet of elevation change by way of wicked rolling hills. Should be muddy and incredibly difficult, and I'm undertrained, but somehow I am really looking forward to this and feel strong. | |
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| | 7:34 AP. Ran along the river with Carlos. Made plans for Psycho Wyco. | |
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| | 7:59 AP. I got to run with slowjoe from the blog today! It was nice having him over for dinner last night, and frankly, with the rain coming down today, I think my resolve to run in it would have weakened without company. We started at 46 degrees and rainy, and finished soaking wet at 50 degrees and rainy. Go figure, any time I am running with Joe it is raining. We started out nice and easy and picked it up to a solid aerobic effort at the end. The miles went fast with good company. | |
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| | 7:28 AP. 6 days to Psycho Wyco! | |
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| | 8:12 AP. short loop. took it easy. I feel fat today. | |
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| | with Carlos. 7:48 pace. The cops threatened us with a $110 ticket for running in the street. | |
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| | Psycho Wyco tomorrow. A few stats: 12,000 feet of elevation change, mostly from the ricochet up and down. Very steep hills. Very technical trail. We got some rain so the muddy parts should be shin deep and difficult, if they're not frozen. Lows are 14 degrees, the high is projected at 28. I'm not entirely sure what to wear. Course record for a female is 5:18:00, set in 2006. Only 6 females have ever broken the 6 hour mark on this course. I am feeling slightly nervous. | |
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| | Race: |
Psycho Wyco (31 Miles) 05:45:07, Place overall: 3 | |
Warning: Another long read--I want to be able to remember races
like this. I don't know where to start! Official results say 4th
place, but they told me I was third and I only counted two 50K women in
front of me but it could have been a chip time thing. Anyways, I got
roped into this thing by my buddy Carlos, so, despite being dismally
undertrained I got up at 3:30 in the morning and caravaned up to Lake
Wyandotte. It was cold, really cold, at the start. 9 degrees with -6
degree windchill. Not too much fanfare at the starting line and we were
off. This course consists of 3 x 10ish mile loops. Someone had let the
horses out in the mud and then it had frozen, and we were immediately
in frozen, rock hard, holes. This went for a few miles but gradually
lessened of once we hit the triangle section in the middle of the loop.
I was doing good here, had one 50K gal in front of me but she was
running crazy fast and I knew there was no way I was going to stay with
her. My water bottle spout had frozen shut and my gatorade was a
slushy, so I ditched it at the next aid station. I swallowed a gatorade
at each aid station the first loop and felt pretty good coming into
loop 2. Only one fall in loop 1 when I got a little out of control on a
downhill. I started loop 2 a little more conservatively, power-hiking
rather than running the steep uphills. The ground was still basically
frozen at this point. Had 2 falls. One was towards the end and
wrenched my right ankle and the right side of my foot pretty good, but
once I got up and started moving again I seemed to be able to jog it
off. I took two chocolate gu's and some pretzels during this loop and
downed more gatorade. I also did one potty stop in the portaloo at mile
15, the first time I have ever done such a thing during a race. As I
finished the loop rolled into the main aid station my ankle was starting
to bark more and I was definitely feeling fatigued, and not entirely
stoked to be running another loop. Over the next 10 miles I proceeded
to completely fall apart. By the time I hit the aid station in the
triangle my ankle had reduced me to a limpy gait and my gut was
protesting. I quickly gained a lot of appreciation for the expertise of
the aid station volunteers. They quickly prescribed an S-cap, banana,
and coke for my stomach and they were right on. The cocktail eased my
nausea and increased my energy levels. From here on out I made up my
mind to celebrate every mile as it clicked off on my garmin, because
each one was slower and more painful than the last. I actually welcomed
the uphills since they were easier on my ankle than going down, which
was excruciating. I forced myself to plod along and made the rule that
there would be absolutely no stopping. The ground had heated up so
there was a bit of mud here and there. With my shuffly gait I wasn't
picking my feet up well anymore so I fell a lot during this loop. The
last two miles were the hardest. I got passed by another 50K woman and
she looked great, was moving right along. I couldn't do anything but
shout encouragement and keep plodding forward. I admit I got a little
wimpy and had tears spring to my eyes a few times because I was tired
and in pain but I don't think any actually fell. I definitely did the
victory arms in the air when crossing the finish line! What a great,
great feeling! It was so good to see familiar faces--Fernando, who
rocked the course, was quick to offer any help I needed. Later on I saw
Kevin S. looking good and was happy to see my friend Carlos cross the
line with a big smile. Wichita and GoRun had great representation
today. I got handed a 75 dollar check for being one of 9 women to ever
break 6 hours on the course and got some clothing and a medal too. Wow,
great prizes! Another volunteer wrapped my ankle and gave me motrin
which was spectacular--it helped keep the swelling down and made the
drive home bearable. Today I am sore. wow. Still limping on the ankle
but the swelling is down and I think a few weeks of babying it and it
will be fine. Motrin is the wonder drug so I will be able to walk! I
know lots of people have some sore ankles today, the way the course was
chewed up! Trail running is a different animal--brutal! As always, I
have a lot of respect and admiration for those who do it well. I can't
imagine 100 miles of trail. Y'all people who do that are NUTS!
update: That third place chip time was a dog! canine pacer! so I was third female!
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| | sputtered my way through 1500 slow yards. body felt a lot better afterward. worked my ankle through range of motion exercises. I think I will be able to run some by this weekend. Yes! So, feeling crazy, eyeballing the Lawrence free state trail 100K in April. Sick? | |
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| | 7:57 ap. test run. ALL SYSTEMS A GO!!! | |
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| | The kids don't have school today so I ran around the block 26 times for 10 miles at 8:02 pace, then one block with Vanessa and one block with Ian; have to be careful making right turns on the ankle but other than that everything feels great | |
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| | Another family day. 26 times around the block on my own for 10 milest at 7:59 pace, then 1 block with Vanessa, 2 blocks with Ian while he rode his bike, and 3 blocks with Nick while he rode his which made 2.1 more miles. Now hopefully I can talk everyone into a nap before the long weekend at work begins tonight. Everything still feels great but I do have to keep taking it easy on the right turns or my ankle gets grumpy. | |
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| | 7:45 AP. quick jaunt between shifts. | |
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| | 7:40 AP. felt good. ankle is not runnable on uneven terrain, but at least it is runnable. hope it heals quickly so I can get on the trail training. | |
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| | frustrated today. I woke up out of my sleep with horrid ankle pain. It's not swollen, I don't understand. I can't hardly walk. Went to the Y and did 60 minutes bike and 20 mintues elliptical. The ache in my ankle is intolerable and I am forced to take motrin by the clock or I can't stand it. This is unusual since I have a very high pain tolerance. None of my injuries have ever hurt like this. Also, despite rigid clean eating I continue to be bloated and gain weight. This is no fun, friends, no fun. The trail run last week was great, really great, made me feel like an athlete again, but inside I know that it was actually an underperformance, because I can run much faster and harder when I am 100%. Now I am motivated, but not physically fit. I am thinking it is finally time to throw in the towel and go to the doctor, both for the ankle and to figure out if something hormonally is going wrong. A little TMI boys, but I am cycling every 2-3 weeks which is ridiculous so I am almost in a constant state of PMS. I think I will call the doc tomorrow. | |
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| | 60 minutes recumbent bike. better. | |
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| | Houston. Got up and visited the Y. As the only person present under the age of 60, I put on a spectacular sweaty show. 65 minutes on the bike, keeping my heart rate right at 160, then 30 minutes on the elliptical, averaging closer to 170. Mom thinks my ankle is broken. I don't. Will find out Tuesday. | |
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| | 30 miles on the cybex bike in 1:41:00. I can walk without limping. Hopeful. | |
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7:54 AP. Free at last!!!
pm: 45 minutes on the cybex
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| | 7:55 AP. Labs came back. I have low ferritin...good explanation for why I've really been dragging a$$ lately. So, nothing this month except slow easy aerobic running while I chomp down iron supplements and beef and get health enough to train hard again. Had a lovely late night run through Derby. Felt pretty good. | |
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| | 7:51 AP. Started out tired but then felt really good at the end. Joe is right, this easy aerobic running will pull me out of the muck and I will be beefed up and ready to roar in April | |
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| | 8:01 AP. It is spring in Kansas, and the wind. is. here. Fatigued. I need to go buy some iron supplements today and get on top of that. | |
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| | 8:00 AP. Winds 30mph gusting to 50. This is what makes Kansas runners tough so bring it. Planning to go long tomorrow for the first time in a while. | |
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| | 7:56 AP. I started on the North end, and went straight south into the 30mph headwind, gusting to 41mph, for 8 miles, then, nicely beat up and exhausted, flipped around and tailwinded home. I was pretty cashed and didn't capitalize much on the tailwind, I confess, but it was a good solid run and the longest I've gone in a while. | |
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| | 8:10. Completely flattened by a cold for two days but made it out today. | |
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| | 8:19 AP. Calves were really really tight and stomach was a churning brew of clifbar, cottage cheese, jalapeno and iron pill for extra sour. I couldn't get my stride opened up and was close to spewing. I about threw in the towel 2 miles in and called it a night but since my willingness to suffer is my only real strength as a runner I plodded it out. Runs this bad usually mean the next one is good. | |
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| | 7:58 AP. 70 degrees. very humid. already?! Oh well, this is the stuff that got me into shape last year. Maybe it will work its magic again. GO SHOCKERS!!! | |
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| | 8:49 pace. Time to stop neglecting true recovery pace. This felt good. | |
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| | 8:28 AP. sorry I'm a bad blogger. Life is really getting in the way right now. | |
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| | So I took a week off to re-set my mind and body. No exercise for 7 days. Today I re-start with a much clearer mind, rested, and focused. October and Prairie Fire will be here before I know it, and training starts today. I know what I want to do, and I'm gonna lay it out for my DM(and FRB) friends. I want to go sub-3 and win Prairie Fire....and now for the 4-year plan. I want to run a 2:46 and qualify for the Olympic Trials in 2016. There. I said it. Impossible? Maybe. But I also know that I ran a 2:59 on 60 miles a week at altitude in 81 degrees 5 months after coming out of the pool with stress fractures. So is trimming 13 minutes and 49 seconds in 4 years a total stretch? So there. There is my crazy unrealistic psychotic pipe dream. But hey, if it gets me out of bed and makes me run for the next 4 years then that is good enough. Ran 8 easy on the mill then did my old strength drills I used to do afterwards with strides in between. Sit-up, push-ups, one-legged squats, lunges, triceps dips, jumps. Time trial Thursday. Time to get this show on the road. | |
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| | Really wanted a 3 mile time trial today but no sitter, so I was off the Y with Vanessa in the kidzone and had a date with the dreadmill. I did decide, finally, to knock of some cobwebs and see if my legs could still turn. 3 miles 8:34 pace, 3 miles 6:35 pace, then hopped off the mill and cooled down 2 miles on the indoor track. I was able to relax into the fast miles without much strain, which was a pleasant surprise. A sense of fatigue, yes, but aerobically easy. I bet my ferritin levels are rising and I think with a few more pounds off I am going to start feeling better about racing really soon. It was a happy running day. | |
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| | 8:01 pace. Hot and thirsty. Talked to some of my GoRun teammates afterward. It was good, I am motivated. I will get skinny and back in shape soon. I will. I will. On my way. | |
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| | slow. no watch. almost had an accident. not used to 87 degrees. | |
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| | 8:07 pace. 83 degrees. I ran shirtless with my white torso and white hair, no self-consciousness, to pay a little tribute to the late Caballo Blanco. Rest in peace. And. ROCK CHALK JAYHAWK!!!
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| | 7:10 AP. Back to my treadmill hills. 1 mile warm up 8:34. 1 mile up 4% 7:30. 2 down -2% 6:18. 2miles alternating .25 up at 7:30 and .25 flat at 8:34. 2 more -2% 6:18. I am hoping to build back up to where I was with these workouts last fall pretty quickly. I think they made a huge difference in leg turnover and strength....and it's a good excuse to be in under 80 degrees at least once a week. Summer killer heat is already here, and it's only going to get worse. | |
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| | 22 laps around the block. no watch. distance was probably more like 8.2 and pace was brisk because I finished in an hour | |
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| | 30 loops around post 4 at work | |
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| | 8:00 AP. 43 loops around post 4. | |
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| | 8:28 AP. around Derby. Our house is still standing. Only spent about 20 minutes in the basement at my Mom's last night, tornado passed through just south of us. Lots of debris and scenery and blocked roads trying to get back home this morning but we are here and safe. Lots of property damage locally but very few injuries and no fatalities. Could've been a lot worse, I'm thinking the tornado mustve weakened considerably by the time it hit Wichita. | |
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| | Race: |
impromptu midnight marathon (26.22 Miles) 03:27:27, Place overall: 1, Place in age division: 1 | |
http://blogs.kansas.com/weather/category/tornadoes/ This shows a map of the tornado that nailed Wichita Saturday. My house is just to the East of where it first touched down in Derby, and it passed just a half mile from my Mom's house near Douglas and Webb on the north end of the path where we were hunkered down in the basement. It has been a pain in the behind lately to get around, get kids dropped off, etc...that's my excuse...I am planning on running this evening when David gets home and logging some miles. stay tuned Okay, so I didn't actually run a race, but I did suddenly decide after all the Boston stories that I didn't care if I was 10 pounds over race weight, burdened by the troubles of life, completely and pathetically not trained or consistent in any matter, that I was just going to run a marathon. So I did. I ran 26.2 miles in my town of Derby, which has just enough rolling up and down that I figured it wouldn't trash me too much. I just treated as a nice, long, run. And it was nice, except for the part where I biffed and bloodied my hand at mile 22 on concrete. I shuffle and it was dark...I finished after midnight. Time was lame by my standards but I wasn't racing and it was a good reminder to my body that I AM an endurance athlete and it gave me a little hope that not all is lost and maybe, just maybe, I can pull it together for a killer fall marathon.
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8:36 AP. made it 30 loops around post 4 before we got a call. Good thing my patient was sick enough to not notice how stinky I am under the jumpsuit.
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| | 9 easy through Derby, no watch, ran the last mile hard. Legs are recovered, so that means I really was good and didn't toast them in my Tuesday marathon. | |
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| | 6:53 AP. dreadmill. .5 warm up 8:34 pace. 1.5 up 4% 7:30 pace, 2 down -2% 6:22 pace, .5 up, 1 down, .5 up, 1 down. burn and turn! Feeling motivated to get back to form. should've ran that solo marathon a long time ago. | |
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| | 7:55 AP. Nice recovery run with my team this morning. | |
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| | 8:05 AP. 4am at post 4. made it 36 loops before someone had chest pain in my area. | |
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| | 8:26 AP. Really wanted a good tempo today to re-introduce speed but after oh mmm 2 hours of sleep and eating some steak I immediately threw on shorts and ventured into the heat and humidity. slow 3 mile warm up then opened up the tempo with a 6:31 mile and realized my steak was about to be delivered as street pizza so I dialed it back down. Emphasis now is mileage up and weight down. Speedwork will come all in due time. | |
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8:20 AP.
Ran slow. Sleep deprived. Two things: 1. The public restroom was nasty. Should've hit a bush. 2. Encountered a runner ahead of me. Inner competitor kicked in so I sped up to catch, pass, and dust him. However, as soon as I caught him he flipped a 180, therefore ruining my opportunity to hunt and destroy. I need to run a race soon. I'm itching. | |
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| | I don't know how many times I'm going to fall off this horse and get back on. Got dark things happening at home. It's hard. I finally made it onto the treddy at work about 3:30 in the morning. Made it a little over 5 miles at 8:34 pace when I heard medic 34 hit the emergency button over the radio, traffic was broken up but they had been hit and were pinned in the ambulance. Off the treddy to go take care of my homies. They are going to be okay but it was scary. http://www.kwch.com/news/kwch-news-jam-two-wichita-paramedics-hurt-in-morning-crash-20120507,0,1088557.story
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| | slow. 16 laps around the block at naptime. it felt good. think I will do it again tomorrow | |
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| | 16 laps around the block. 91 degrees. | |
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| | Y. 10 on the mill, 1 on the track. felt good. my body remembers. | |
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| | so my friend Sara felt I should really get my depressed butt off the couch and talked me into a triathlon, and she will be my training partner holding me accountable. Today: 30 minutes on the bike, 500 yards in the pool. It felt great to move my body for a change. | |
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| | 50 minutes bike. 8 x 50 yards pool. worked on technique, kinda had a breakthrough | |
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| | 96 degrees. slow plod. no watch. | |
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| | 6 miles on the bike in 20:35. 1000 yards in the pool(400 yards continuous, 10x 50 on the 1:30 clock, 100 cooldown). 5 miles indoor track. | |
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| | 4 on the mill. 750 yards in the pool. | |
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45 minutes on the bike(12.2 miles). 1500 yards in the pool. --500 continuous warm up, made it under 10 minutes for the first time ever, 4x 100 on the 3:00 clock, 10 x 50 on the 1:30 clock, 100 cooldown. took kids swimmin for an hours. JulieC basically on the clock means a new repeat starts every 3 minutes or 1:30 or whatever--so the faster you swim the more rest you get or the slower you swim you get less rest between repeats.
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| | met with sara and jaime for 1500 yards. 200 warm up, 10x50 on the 1:30 clock, 50 breast, 50 kickboard, 200 cooldown. then I threw on 500 at the end for kix. starting to like swimming. | |
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| | Lunch with an old running friend, who told me, cut the sh%$ it's a shame yer not running and then signed me up without my permission for a trail marathon in late October, and told me I would be kidnapped, held down and forced into running clothes, and placed on the starting line. Would not take no for an answer... said there was gonna be a comeback party. 3 miles in loops around the playground, over 100 degrees. 6 miles in loops around the block, over 100 degrees. no cigarettes. yes. it got that bad.
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| | 6 on the mill at the Y 6 miles in loops around the block. 100 something degrees.
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| | six and some change. over 100 degrees again. heat plodding | |
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| | 4 hours of custody squabbling. off to the Y for 4 miles indoor track, 4 miles mill, watching boring water polo. | |
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| | 72 laps at the indooor track at the NW ymca. I'm kinda digging these Nike frees. | |
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| | 12 with Carlos after work in the morning. I begged and begged and he would not tell me the pace, but promised it was under 9 minute miles. | |
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4am: 26 loops at post 4 between calls 9 and 10. afternoon: 7 on the mill at the Y. swimming with the kids
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| | 25 morning laps around the block | |
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| | super toned-down version of the wicked mill hills I used to to but have to start somewhere. 1 warm up 8:34, 1 up 4% 7:30, 1 flat 8"34, 2 down -2% 6:40, .5 flat 8:34, .5 up 4% 7:30, 1 down -2% 6:40, 1 cooldown 8:34. 1 more mile on the indoor track with 10 strides maximum effort and full recovery.
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| | 3am: 25 loops(5 miles) at post 4 carrying the radio. washed the truck inside and out 2pm: 6 easy on the mill
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| | mostly in a straight line in the cool early morning. still running with no watch | |
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| | 7 on the mill, one on the track. legs feel good | |
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| | 7 mill ez. 1 fast track. stills sans watch. feel good. | |
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| | 3am. post 4. .2 miles. call. made it back. 1.4 miles. more calls. sigh. give up. ain't happening.
noon: dreadmill. 1 warm up 8:34. 1.5 miles up 4% 7:30. 4 down -2% 6:40, 6:40, 6:35, 6:31. 1.5 cooldown 8:34. Indoor track for 1 mile with 10 strides and full recovery.
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| | 30 easy post 4 loops. legs feel pretty much fine. | |
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| | nice and easy after walking Vanessa to her first day of kindergarten. long run tomorrow | |
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| | felt solid. still no watch, but I'm guessing pace is in the neighborhood of 8 to 8:15 | |
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| | tired. slow. 83 degrees..not bad. | |
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| | afternoon 9. you know it's been hot when 84 degrees is cool and comfy. | |
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| | 3am. squeezed in 15 loops at post 4 for 3 miles. quizzed my student while she did laps too. 8am. walked Nessa to school. ran from there to a post to finish paperwork from the 11 friggin calls we ran last night. ran home. 3.37 more here that's probably all that's gonna happen today
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| | 8:12 AP. I strapped on my broken Garmin with rubber bands because I was compelled to know what might be going on. ran 10 easy then 2 at tempo 6:43, 6:43. Well, there are signs of life in my legs, I didn't even know if I could crank anything under 7 minutes so I guess I'm happy with this little foolish temperature test. | |
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| | post 4 loops. 2.5 miles of loops, got a call, did all that, washed the truck, ran 5 more miles of loops. | |
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| | Wanted to go long today since my next opportunity due to childcare issues is Monday, but I got off work emotionally, physically, and mentally exhausted and tried a treadmill hill workout instead. Had to tone it down I was such a mess. some runs suck. 1 mile warm up, 1mile up, 1 down, half mile flat, .5 up, .5 flat, .5 up, .5 flat, .25 up, .5 flat, .25 up, .25 flat, 1 mile down, .5 flat, .5 down, 1 flat. let's just say rolling hills. yuck. should've just ran easy because I could not hang on the ups or downs today. | |
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| | 24 laps around the block. had to push my 18 miler to monday | |
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| | Y. 7 on the mill, 3 on the indoor track. Tomorrow's 18 in 80 degrees should be a blast. | |
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| | Just in case I thought I might be getting back into shape, I had this nasty little 18 mile reality check to erase any such thoughts. I ran slow, I got hot, and instead of a tempo the last 4 I squeaked out a few 7:20s then death-marched the last two miles. | |
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| | little bitty work run. 3 miles of loops, abripper x, 240 crunches. | |
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| | all I could squeeze in at work. came home and got a whole 6 hours of sleep. better than I've had in a while. will get a real run tomorrow. | |
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| | 6:53 AP. Didn't see that coming. After being up all night with sick kiddo and laying around most of the day, I finally washed all the pukey laundry, mopped up the barf, swept up albuterol and atrovent breathing treatment bullets, and made it to the dreadmill at the Y. .5 warmup 8:34 pace, and then, surprise, my legs were a go. 2 miles up 4% 7:30 pace, then just let em turn fast for the next 5.5 down -2% 6:40, 6:35, 6:31, 6:27, 6:22, 6:18. getting very close now to my St. George hill workouts of old. Maybe I am getting back into shape. a little. maybe. | |
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| | bad last few days. can't sleep. brick on my chest. can't breathe. it's all in my head but i cannot give up so this morning at 3am at work we were slow and I ran 75 post 11 mortuary loops before we got a call. that's one way to do a long run. | |
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| | 40 post 11 loops. finally ran again this week. I get knocked down, 8 get up again... | |
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| | 8:10 ap. lots of drama, fell off the horse for 5 days, but am starting back as always. never give up. | |
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| | health strategies group. no watch but pretty brisk pace. first social run in a long time. | |
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7:42 ap. Descending splits for last 6
I was pretty overcome that I could even run 18 and close it fast, and I cried. so every day is a new day and I am just going to keep getting up and running, even if I slip and lose a few days.
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| | 3am at work. 4 miles easy(20 mortuary loops) with my partner then abripper x. I figured this was enough since I have done 2 18-milers 4 days apart. | |
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| | ez. no watch. ran right after my root canal so it kinda wasn't a great run | |
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| | good run. good conversation | |
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| | 30 mortuary loops plus abripper x | |
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| | alone. great music. got pooped on by a bird but it didn't bother me | |
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| | chilly and crisp in the am after work. i was chatty, talked a lot, went fast | |
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| | treadmill. last 2 at 6:40 pace. looking forward to saint george news! | |
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| | deliciously chilly. felt...really good. | |
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| | slow morning plod. a little over 4 probably because we turned around late | |
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| | loops at work before we got more calls | |
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I am officially registered for the Praire Fire Marathon in 2 days. Why? to reclaim myself. even if it is on track to be a personal worse time. | |
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| | Race: |
prairie fire marathon (26.2 Miles) 03:22:27, Place overall: 8, Place in age division: 1 | | so I am gonna break it down and be honest. this was a good race, despite the far cry from last year. Its been a rough go, I got divorced, sat on my porch all summer and smoked. weak, pathetic. at the very end of July I started running again. no real training for the last 11 weeks but last minute decision, came out and ran my hometown marathon. no watch, no splits, just ran....just to run, and be me. It. was. great. most painless marathon i have ever ran. felt great from beginning to end. honestly i think i dogged it because it felt too good. no crash, no wall. I am excited to get back into real shape for spring because there is hope, there is hope. | |
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| | 500 yards swimming to loosen up then some hot tub time. actively planning to re-visit sub-3 in April | |
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| | a little junk in the legs yet, so hit the pool again. 500 warm up, 20x50 on the 1:30 clock, 250 cooldown. hot tub time. now that the taste is in my mouth I am raring to run and compete and get back in shape. soon. | |
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| | treadmill. 2 flat 8:34. 1 up 7:30. 4 down 6:40. afew strides | |
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bright and early with the shadow
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| | 8 ez on the mill except mile 7 to 7.5 at 5:56 pace to remind my legs and lungs about speed. there may be a race on Sunday. | |
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| | Race: |
Bison 50 relay (50 Miles) 05:37:50, Place overall: 2, Place in age division: 1 | | haha this was funnn!!! Our 5 man team went for it in the Bison Topeka to Lawrence relay, consisting of 10 legs. I was legs 1 and 10. I opened with 6.3 miles at 6:40 pace, started in second, and we stayed second the whole time. last leg was 5 miles and no watch, but somewhere in 6:30 range judging from the clock. Since our average age was 40.8, we were firs masters team and first co-ed team. Fun fun times. Will definitely do the relay thing again. Go River City Honey Badgers! | |
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| | with the shadow. good run | |
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| | dreadmill. last 2 6:40, 6:18, get it over | |
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| | limited time. 3 easy dreadmill, 2 all out indoor track. some dude told me I was running 5 minute miles. I don't think it was that fast but I was cooking along. did some strides after. | |
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| | 35 mortuary loops. super duper easy | |
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| | derby hills with el shadow | |
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| | last mile in 6:22 to tame the horses | |
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| | 8:08 average pace. easy but the last mile was under 7 | |
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| | 30 easy mortuary loops plus 1 mile of hill repeats out back | |
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| | 2 around the block but kids wouldn't have it, so I quite, drove to the Y, 10 on the mill plus 2 on the indoor track | |
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| | treadmill. couldn't stand the boredom. 3 easy, 1 mile 6:00, a few quarters at 5:56 pace. | |
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| | short on time but at least i did a little something | |
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| | ez on the mill, 3 strides after. 5k race tomorrow, time for a gut and reality check | |
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| | Race: |
Say Grace 5k (3.1 Miles) 00:20:55 | | warmed up 2, went out in 6:16, hit the wind, and died. I have a lot of work to do. 3 mile cool down. | |
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| | 16 with Marcus. chilly, still and perfect. started out 7:40ish pace, cruised mostly at 7:30 pace, a few 7:20's at the end. I felt pretty good, a little tired, it was after a long night at work, but pretty good. | |
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| | paced the back end of Captain's long run | |
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| | 25 mortuary loops plus core | |
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| | ez in Derby. nice ceremony yesterday evening. now I am Captain Calaway | |
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20 mortuary loops, then in for 12 more miles on the mill. 1 warmup 8:00 pace, 3 uphill 4% 7:30 pace, 7 down -1% 6:40 pace, 8:34 cooldown. dont' think the mill was calibrated right at post 11 because it all felt way too easy | |
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one hour fight club. 7 ez after | |
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| | 6 ez. one hour fight club. | |
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| | 4 loops by moms, last loop fast, running out of time | |
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| | new downtown y. warm up, hills up and down and cooldown. | |
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| | been running and doing fighter fitness since the 17th. today I hit the treadmill with Nessa, 6 ez at 8:34 then 1.38 at 6:18 pace. did drills, core, and strides afterward. me and my daughter are moving to our new apartment tomorrow. | |
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| | indoor track at the new downtown Y, it's nice, 6 laps to a mile. 30 ez, 10 tempoish, 10 easy, 6 with strides, 4 cooldown. a little drills and core | |
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| | ez on the mill at East Y. I don't look as freakish in public anymore since the hives from my shrimp encounter a week ago are finally going down somewhat. | |
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| | ez on the track at the downtown y. if it weren't for good ol kid zone I would never get to run during winter break. | |
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