THOU SHALT BE A COMEBACK

Week starting Feb 21, 2010

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Waverider 12 Lifetime Miles: 333.61
Nike Air Pegasus Lifetime Miles: 507.20
Pink Pegs Lifetime Miles: 595.58
Pink Nike Avant Lifetime Miles: 624.04
Crappy Asics Lifetime Miles: 146.72
Adidas Adizero Mana Lifetime Miles: 113.32
Blue Avants Lifetime Miles: 653.33
Crocs Lifetime Miles: 18.08
Lunarfly Lifetime Miles: 468.47
Total Distance
56.31
Pink Pegs Miles: 48.31Nike Air Pegasus Miles: 8.00
Weight: 0.00
Total Distance
9.61

8:10 average pace on the rolling dirt hills.  I skipped the laces over the sore spot on the top of my foot and it worked great, I ran with no foot pain.  This confirms for me that the problem is extensor tendonitis and not the dreaded metatarsal stress fracture.  Right IT band was a little buggy on downhill portions but aside from that was okay. According to my schedule I only run 52 miles this week(cutback week) which is fine, considering I am fighting off these little injuries.  Hopefully they continue to improve.

Pink Pegs Miles: 9.61
Weight: 0.00
Comments(2)
Total Distance
10.00

7:37 average pace.  3x2 at marathon pace with .5 brisk recovery.  I really like this workout--am probably running it faster than my actual marathon pace but at least this will make my marathon pace seem all the more doable for 26.2 miles.  This workout makes me feel confident but doesn't destroy me or push me into the uncomfortable zone, but it still gets the legs and lungs going.

 2 mile warm up 8:49, 8:35

2 at MP 7:08, 7:09

.5 in 4:00(8:00 pace)

2 at MP 7:12, 7:06

.5 in 3:55(7:50 pace)

2 at MP 7:09, 7:05

1 mile cool down in 7:55

Foot is doing great today, skipping the laces over the hot spot makes all the difference, and some of the redness is starting to dissipate.  Right IT band whined a little at the slower paces, but I don't feel it at marathon pace--it seems to like the faster speeds better.  I think the IT band strengthening exercises are helping.

Pink Pegs Miles: 10.00
Weight: 0.00
Comments(4)
Total Distance
8.00

8:46 average pace.  Nice and easy.  One circuit of strength drills afterward.  Foot is doing great.  Right It band is still a little buggy on hills, but I am working on it.

Nike Air Pegasus Miles: 8.00
Weight: 0.00
Comments(2)
Total Distance
8.00

8:51 average pace.  Mostly very easy but between miles 6 and 7 I felt the need for speed so I did 6 VO2 max strides with almost full recovery between.  My ITB was buggy on the easy jogging but feels great during fast running.  I found a flat stretch of road and ran my strides there--was pleased that I still have some zip in my legs, sometimes I feel so slow.  

1.  322 feet 21.05 seconds(5:45, max 5:36) 45 second jog

2.  316 feet 19.92 seconds(5:33, max 5:15) 43 second jog

3.  302 feet 19.23 seconds(5:36, max 5:08) 58 second jog

4.  337 feet 19.48 seconds(5:05, max 4:20) 68 second jog

5.  316 feet 19.28 seconds(5:22, max 5:00) 60 second jog

6.  322 feet 18.37 seconds(5:02, max 4:47)

I am on the fence about tomorrow's workout.  My schedule says a 1/2 marathon or 15k race, which there isn't one around, and I don't think I can do a solo time trial of that length and hit anywhere near race pace, plus this is really supposed to be a cutback week.  I am tossing around several options.  I could try out the one minute on, one minute off speed workout, or I could do a marathon pace tempo of 6-10 miles(plus a warm up and cool down, of course), or I could just run easy and call it good.  I thought about going to the track and doing a one mile time trial but the snow and wind is supposed to be coming tonight so I would be setting myself up for a lousy performance.  Maybe I should just do a long, slow run.  Any suggestions?

Pink Pegs Miles: 8.00
Weight: 0.00
Comments(5)
Total Distance
12.70

Julie's idea about a big workout got me thinking, so I decided to do both tempo and one minute intervals in the: 

Junior Big Workout

2 mile warm up 8:56, 8:26

4 mile tempo at MP 7:12, 7:15, 7:14, 7:05

.95 mile recovery at 8:32 pace

10 repeats of one minute on, one minute off--tried to do 5k pace when I was "on", paces per Garmin were 6:27, 8:06, 6:31, 8:05, 6:14, 8:12, 6:28, 8:20, 6:03, 8:41, 6:36, 8:50, 6:14, 8:58, 6:25, 8:50, 6:15, 9:15, 6:05, 8:46

one mile recovery 8:49

now let's see how MP feels, 2 mile MP tempo 7:07, 7:11 and DONE.

7:40 average pace.  Pretty tough workout but it goes quick and I feel great now!  I was definitely feeling more fatigued in the second tempo but feel like I could have kept going at that pace.  Foot was fine, ITB buggy only when I am going slower than MP, at MP and faster it is fine--weird?  Had whole wheat blueberry pecan pancakes and emergen-C two hours before, did not fuel during the run.  Gatorade after and a post-run recovery meal of a homemade hamburger on wheat toast with mozzerella cheese and some grapes.  Yum!


Pink Pegs Miles: 12.70
Weight: 0.00
Comments(7)
Total Distance
8.00

8:39 average pace.  Legs aren't sore from yesterday, so that's good.  I'm getting a sports massage today to see if it will help with my stinking ITB.   I've never had one--heard they were wonderfully terrible, but I will soon find out!

Pink Pegs Miles: 8.00
Weight: 0.00
Comments(5)
Total Distance
56.31
Pink Pegs Miles: 48.31Nike Air Pegasus Miles: 8.00
Weight: 0.00
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