track fan

Only one run today.  5 x 1 mile w/800 jog recovery - target range (6:52-7:08) + 3 x 200 w/200 recovery

(7:09, 7:05, 7:09, 7:08, 7:06) average recovery ~ 4:30, (:49,:50,:50) average recovery ~ 1:09.  3 mile wu (25:21) and 4 mile cd (35:21). 

(perspective check, Jeremy Wairner can run a 400 at least 2 seconds faster than I can run a 200! I was crawling!)  Although he doesn't generally have to dodge people around the track, there were a lot of New Year's resolutions made yesterday, lots of walkers and runners on the track today.  It is good for people so I try not to mind it ... but I hate running far into lane 2 on a turn!

 The workout was both good and bad; I was thinking about my expectations on my wu and basically I know my overall leg speed has deteriorated since I have been focused on longer distances.  I would hope that if I concentrated on PR'ing in the 5K (or even 10K) that I could get back some of my speed ... I might have to work on that this summer just to see.  Anyway, I was glad that I improved since I did this same workout last month (7:11, 7:08, 7:10, 7:12, 7:12), but it did not come easy, it was a hard workout.  Just as a frame of reference every one of these were slightly faster than my 10K PR.  So ... I am both slightly unsatisfied, but not really surprised.

Happy New Year's day bloggers -- 2009! wow!
 

1:21:32. Super easy recovery run. I ran the first 5 miles with the women that I met on Tuesday who are training for Del Sol. All of them have been running for less than 3 months. We ran really slowly -- but I did get one of them (she actually has natural talent, you can just tell, and not only because she is the fastest) down to 10 min pace for a little while. It was fun (and selfishly, it was really good for me!).  After they finished I ran another 3 miles by myself.

AM: (8 miles, 1:13:13).  37:11/36:01.  My legs are a little sore today, I am not sure if it is from the myofacial work I had done yesterday or still residual soreness from Thursday ... or even if it is the start of the "head injury" that occurs three weeks out from a key race ;-).

PM: (4 miles).  Preblogging because I have to work today and probably won't have time to blog again until tomorrow.  I am frantically trying to finish up a paper that I need to get submitted.  This semester is going to be a tough one, it is the last break I have before I start teaching (a PhD theory course that I have to develop) and I have a grant that I need to submit by May 1st.  Not to mention I will be training for my first marathon (if all goes well in three weeks!).

Happy Weekend bloggers. 

1:59:13. Hilly run in the park -- 2 loops on the dirt road (1:00:02/59:11). Felt better than I had expected, my legs were still sore but not as bad as yesterday. It was about 50F and raining - my body wasn't cold (though I was soaked) but my hands were freezing. Near the end a car went past and this older gentleman and his wife asked if I "wanted out of the rain" -- I said no, but thank you -- but as they drove away I said (to myself), yes, I really do ;-)

Only three more workouts (one of them a pace run the week of the race) and two more fast finish long runs to go before the race. yippee. No real taper, but my mileage will drop a few miles (10-30 mins/week) in the next couple of weeks. I will be happy with anything under 1:39 in the race - but I think 1:37:xx is within reach on a good day (which may or may not get me in the top three of my age division -- it is a pretty competitive race). I am getting psyched!

AM: (10 miles, 1:28:10).  Nice run on the river trail  (45:15/42:53).  Easiest 10 miles I have ever run -- I had to slow myself down on the way back (despite the fact that the last 2 miles are uphill!).

PM: (4+ miles, 38:31).  Ran slowly on the grass on "the mall" here at work.  I think that each lap is slightly longer than a mile and it is 1/2 mile to and from my office.  I am very sure that I am running longer than 4 miles on Saturday PM now ... since I always run that course in 40+ mins.  Good, I like having a little "cushion" in my mileage, I would rather err on the short side than the long!  That is why "the track is my friend" no cushion there ;-).

Happy Evening bloggers, stay warm.

1:04:49 (32:57/31:51).  Let my body determine the pace today.  I was not sore, or really that tired, but I was feeling a little "dead leg syndrome".  

AM: (10.5 miles, 1:23:34) 6 mile tempo run (7:33, 7:32, 7:28, 7:29, 7:26, 7:20) + 3 mile wu (26:29) 1.5 mile cd (12:14). Felt pretty good, actually I was only going to do 5 miles - but I felt so good (and they were slow enough) that I decided to do one more (schedule called for 5-7 @ 7:16-7:35 pace). Well, I had another reason too - it is a longish story, and my eyes are sort of tearing up thinking about it. I have been going to the track at Pima College for the past two months. I love the track and I love running on the trails as a warm-up and cool-down. Well, today as I was warming up (in the most remote part of the trail) I saw a dog/coyote run pretty quickly across the trail. I was keeping my eye out for him when another runner came up (running pretty fast) behind me. I thought he was going to run past me, and I said, "be careful there is a dog or coyote up ahead". He slowed down and I thought he was just being "careful". But then instead of passing me he just stayed right on my shoulder -- poor runner etiquette but still not too bad. I slowed (so he could pass) - he slowed - I sped up (not much though, I am just warming up). He then says "so you run a lot huh?" and I said yes, and you? He said, "no" - ok, it is getting a bit weird - and his shadow looked like he was doing something weird with his hand. Then I said, "well, you are doing well for someone who does not run", he said, "it would be better if I had the right kind of shorts". I said, "why don't you come up here next to me?" (he was wearing a hoody over his head and since it was a rocky trail I really couldn't run around to get a good look at him). Well, bloggers, he was wearing underwear (tight boxer type - longish) and was wrapping his sweat pants around his hand (I wondered, is he going to hit me with it wrapped around his hand or is he going to strangle me with his sweat pants?). Ok - now I am freaked out. I started running a little faster, but I still was not sure if I was being paranoid or what. Then, we turned a corner and there was a hiker up ahead. As soon as he saw the hiker, the guy turned and ran the other way. I went and did my workout (I am obsessed about these things and zoned to do the workout after all ... ) the whole time going back and forth in my mind about whether this guy was a freak, or if I was being paranoid. Regardless I knew I was not going to be able to do my cool down on the trail ... which was part of the reason I just decided to do an extra mile of tempo. After I was done with my workout I saw another woman on the trail, and decided I would rather be paranoid (and possibly sic the cops on an innocent man) than risk someone getting hurt ... and I called the College police. I am sad, because now my favorite spots to run (the trails) are sullied, and I am scared for what could have happened (to me or someone else). BUT, I did have a good workout, I am nothing if not focused.

PM (4 miles easy, 37:05). Ok a sort of "not good day". Busy, lots of meetings and I had skin biopsies taken this afternoon -- went for this run right right after the appointment and by the end of the run the lidocaine had worn-off, one of the areas hurt like heck and was bleeding through the dressing. I know that Deena Kastor (she has had lot's of these done as she is prone to skin cancer) wouldn't have skipped the run ... so I didn't either ;-). Tough or stupid? or both?

I am glad that our fellow blogger Snoqualmie (and all the other eastern washington bloggers) are ok.

1:11:55 (36:59/34:56).  Felt really good today (except for the darn bandaid that is rubbing on my tummy from yesterday).  Rushing to a meeting!

Happy Friday bloggers.
 

AM:(8 miles, 1:12:21).  Out and back (36:17/36:03).  I ran a little longer before I turned around today -- I am actually finding myself running faster to landmarks this week and I have to concentrate on slowing down a little (now is not the time to go faster on my easy days).  It might be that I am in better shape, but it is probably just because workouts and mileage are easing up a bit ... good news for the race but I still have two weeks to get there!!

PM: (4+ miles).  Usual route I hope!

 Hope all is well bloggers!
 

1:57:22.  Fast finish long run - last 4 miles @ ~ 1/2 pace (7:42 , 7:29, 7:17, 7:13).  I was pretty tired, but very surprised with my last two miles!  I ran a little faster on the way out than normal (1:01:26 - 8:46) because I was a little competitive today - I hate getting "beat" by guys in basketball shorts or wearing fanny packs.  There was a guy in basketball shorts that was trying to pass me at the beginning (he never did) and then there was a guy in front of me at mile 6 with a fanny pack on -- silly I know, but I just can't help it.  There was a headwind on the way back, so I really expected to be about 5 sec/mile (I figured it was a 5 sec/mile headwind ;-) ) slower than I usually am,  but I wasn't.  I am pretty tired today.  Dean's son is here visiting - and has brought a cold with him -- I am trying to avoid getting it ... lot's of zinc, vitamin C and sleep for me this week!

Happy Sunday bloggers. 

AM: (7 miles, 57:35).  FOILED!!  I ran 2 miles to the U of A track for a short tempo run (3 miles) and it was all locked up.  I am not sure if it was because school doesn't start until tomorrow or if it is not open to the public (Dean had done one workout here).  It was not nearly as nice as Pima ... but since it was such a short workout I thought it would be cool to check out (and it is perfect distance from my office).  Anyway -- I was going to just run 22 mins hard, but I knew there was another track nearer to my office, so I thought I would give it a try - it was locked as well.  I like doing tempos on the track because I can make sure I don't go out too fast, and I know exactly how far I am running.  So ... the plan is to just run 3 miles hard tonight instead (only three more "workouts" -- really more like pace work -- before the race).

PM:(4+ miles, 37:42) - I KNEW it!!  one lap on the grass on the "quad" here is longer than a mile (Dean always overestimates)!  I ran over there (7:00) and then ran 3 laps (8:15, 8:05, 8:05) + back to my office (6:19 - hard to slow back down once you get warmed up!).  I am pretty sure I was close to 7:35-7:45 pace ... the first one felt way hard, but then I just relaxed into it and felt pretty good.  Had to dodge some students, some cars and lots of up and down on the pavement over the roads, so I am pretty sure it wasn't any faster than 7:35, but it was faster than my usual jog there thats for sure.  I am glad I did it, even though I was dreading it!  

50:20 (25:28/24:51).  I hit every one of my landmarks too fast today.  The lack of intensity and slight back-off from volume is really making my legs feel too good ;-). 

Very pleasant run, despite not sleeping (too much work stress this week).

AM: (9.5 miles, 1:16:25).  little more than 2 mile wu + 5 mile SS run + little more than 2 mile cd.  I could not find pace today.  Partly it is because I have not run this pace in over 3 months (it is 1/2 marathon pace to slightly faster than marathon pace -- it is pace you could run comfortably hard for 1 hour -- goal is to stay above LT pace; generally, for me this pace is somewhere between 7:35-7:50 min/mile).  Anyway ... I ended up running the first mile too slow, the second mile right on and then I missed the mile marker for the 3rd one and somehow ended up running the last two too fast (the third was most likely too fast as well).  My cool down was also a little fast, but I think I was just having fun at that point!  (20:50, 7:59, 7:34, 8:35 (more than a mile), 7:10, 7:20, 16:53 (cripes 4 mins faster than on the way out!)). 

PM: (4 miles easy, 37:40).  Pretty tired this afternoon, both because of the run this morning and my day.

Happy Thursday bloggers, stay warm, dry and watch for cars!

Shout out to bloggers Allie and Michelle as they prepare for their trips out to sunny Arizona -- Get some rest and GO GET `EM!

watch malfunction (well, Bonnie malfunction -- I somehow did not hit the start button hard enough).  I had to "sneak" out of a meeting to go for a run.  I ran two laps + a little in Reid Park.  

AM: (6 miles, 50:36 (25:39/24:57).  Easy run (though it did not feel as "easy" as I would have liked -- I think it is because I was running faster than I meant to be running).  I don't feel as "zippy" as I would hope with an easier week ... 

PM: (4+ miles).  The "usual".  

I am pre-blogging because I have to work most of the day and might not have time to blog the run later.

Happy weekend bloggers!
 

Fast finish progression run - last 4 miles at about 1/2 marathon pace.  I was really tired today bloggers, I actually was planning on running 12 miles, but then I realized that I was pretty dehydrated and the only water was over 6 1/2 miles on the trail -- so, I decided a drink was more important.  Then I thought I would only do 3 miles fast (I was supposed to run 2 - 4 miles) - but with 4 miles to go I started picking up and just went with it.  splits 1:02:23/1:56:12 last 4 miles: 7:31, 7:32, 7:17, 7:17.

Day off today ... feeling good (especially since I haven't done anything but work all day!).  I am getting excited about my race ... especially after seeing how everyone on the blog had such good races this weekend -- even though most of you were running as workouts, you are inspiring. 

So, I normally don't blog on non-running things, but today I had some news that was peripherally related to running.  Apparently my little attempt at humor a couple weeks ago has come back to haunt me.  I had been blogging about the fact that Deena wouldn't have missed a run after a skin biopsy, so I shouldn't either.  Apparently I now have some thing (only one thing really, since I am not fast ;-)) in common with Deena as I have been diagnosed with basal cell carcinoma -- the least serious type of cancer ever by the way so really NOT A BIG DEAL.  Deena has also had melanoma, which is a big deal. Funny, as the original biopsy was related to a rash I have had for a couple of months and not to the "thing" on my leg.  I probably have a couple of these "tumors" - as I had two biopsies taken, one from a rashy patch and one from my leg that the dermatologist thought was the same thing as the rash.  I have two of these "spots" on my leg, and we only biopsied one of them.  The doctors office had called twice last week but I was so busy with work stuff I did not bother calling back (I really thought the diagnosis would be: "itchy rash" - I even joked with him about this; and the cream he gave me a couple weeks ago is helping with this anyway!).  I just decided to make the time to call today, and was ready to giggle (I am easily amused), and instead, I was a little shocked.

Anyway -- two morals of the story are: use sunscreen (I use it every day - even in the rain and on cloudy days -- on my face and arms but have not been good about watching out for my legs), and look for weird skin changes regularly.  This type of cancer is really not a big deal, except for the fact that it will likely cost me a couple days of running after the surgery - and it is likely that it will recur, so over time it could cost me many running days!  I am glad I have been so good about sunscreen on my face my whole life, as the surgery definately leaves scars (and are common on noses and ears - that would look yucky).

It would be great if I would change my habits and get out the door before sunrise (or earlier in the morning) -- but I am not going to hold my breath on that one!

Anyway -- take care of yourselves bloggers - especially you guys living at high altitudes or nearer to the equator (stronger sun).

AM: (10 miles, 1:20:16) .  5 x 1000 w/200 recovery + 3 x 200 w/200 recovery.  Last workout before the race!  Target pace is 4:25 - 4:31/1000 (or 7:04-7:14/mile).  The idea is not to run a speed workout, but somewhat faster than tempo run (around 10K race pace or a little slower).  Since it is so close to my race I really wanted to stay at the slower end the range, I had to actually struggle to find that pace (a good thing) but I finally did:

28:28 wu + strides, 18:34 cd

4:22 (7:00), 4:26 (7:04) , 4:26 (7:04), 4:31 (7:14), 4:30 (7:14), + :51, :51, :51 (still really slow, my nemisis really) the 200m recovery jogs were about 1:10 average. 

PM: (4 miles).  I am reserving the right to shorten this run if I feel even a little tired!

a little longer than 4.5 but whose counting this week anyway ... 41:26.  I ran down to a park near my house and ran on the grass at the soccer fields.  Legs feel really good (but they should as they have gotten a lot of rest so far this week!) ... but they did not carry me very fast.  I had to keep saying "trust your training, trust your training".

Happy Wednesday bloggers! 

AM: (6.5 miles, 57:31).  fartlek workout 8 x 1` slightly faster than 5K pace w/1` recovery .  Ran down to the park -- tried to do the faster part on the soccer fields but I ran out of real estate so I did them on the bike path (asphalt).  Felt good.

PM: (3.5 miles).

38:19 ... oh man, I wish I felt more like the horses were neighing.   I don't feel bad, I just don't feel particularly "antsy".  It is probably because it has been so stressful at work the past couple of weeks.  Good things have happened though, and today I am ready to send a draft of a paper to some of my colleagues - a big check on my "things to do" list!  Now I have to get ready for my talk on Monday!!  Looks like that is how I will be keeping myself occupied tomorrow.

Tonight I am leaving for San Diego - Dean is not coming (he is injured and won't be running, and he is swamped as well so we decided he should just stay here and work).

Happy weekend bloggers!

37:51 - ran from my hotel to Carlsbad Blvd (hwy 101) - this is the road that most of the race is on.  Definately rolling - but only a couple "climbs" and they don't look too bad (about 1/8th of a mile or so) , apparently the biggest incline is only 1% grade and it is at mile 7.  Very pleasant place, but one thing I had forgotten was how humid it feels here after living in Salt Lake City and Tucson -- funny how your body adapts to climate like that, when I was here coming from Nashville it felt dry!! 

Anyway -- the hay is in the barn and all I can do is run the best I can tomorrow!  Luckily I finished my talk yesterday, so I am going to just relax today!

Happy weekend bloggers.

YIPPEE.  It was a very hilly course (I actually kind of knew this going into it, but man it was hilly) -- When I called Dean to tell him how did he said he was a little worried because some of the hills were much steeper than he had thought.  It was a perfectly executed race though, and the hills (or the cross-wind along the ocean) did not affect my performace because I ran pretty much by feel and did not really pay attention to my splits except at the very beginning to make sure I was not running too fast.  I am so happy.

This my watch time - the "clock time" is a little different but I figured this is the way my splits worked out so it is how I am breaking down my race (for future training):

mile 1 - 7:58 (this is wrong)

mile 2 - 6:41 (downhill, but this is wrong too -- the average of 1 and 2 is 7:19 and much more believable - I was not feeling "peppy" just trying to ease into it)

mile 3 - 7:36 (big hill, as we crested it we were running along the ocean I think it was pretty - but I did not really pay attention)

mile 4 - 7:17 (still along the ocean, finding pace was hard because of the rolling hills)

mile 5 - 7:27 (more of the same - you could see the marathon leaders here coming down the hill as we were heading up - man, they looked good for 21 miles!)

mile 6 - 7:16 (harder portion as we headed away from the ocean)

mile 7/8 - 7:27 (missed the mile 7 marker because there was a water stop there and I was taking a gu.  This was a hard part of the race - steady uphill over about a mile)

mile 9 - 7:23 (I am starting to focus on passing people now, I don't feel good, but I know from my fast finish runs I can finish!)

mile 10 - 7:27 (water, shorter hill)

mile 11 - 7:23 (yea baby)

mile 12 - 7:21 (passing lots of people now - LAST HILL)

mile 13 - 7:08 (downhill - can hear the finish!!!)

mile 13.1 - :40 (holy cow - I could not believe the clock as I was running into the finish!!)

I really expected to PR today, and I pretty much knew a 1:38 was in reach, but I seriously did not expect to break 1:37 - especially after I realized how hilly it was.  I am very happy.

No watch today -- number one I don't have my watch because Southwest managed to lose my baggage yesterday (one hour non-stop flight!) and it was in my bag.  And, it was a recovery jog and I don't really care how long it took ;-). 

I have an appointment with the surgeon today - hopefully we can get this done while I am in "recovery" mode so I can get to training for my first marathon!! And, hopefully it won't mean much actual downtime from running.

I hope all you bloggers are safe and warm!

39:11 -- yes, I have my watch back!!

Another easy day here in Tucson. It was cold enough for tights - the 3rd time I have worn them this "winter". My legs were "dead" but no pains anywhere, the recovery is going well! I was thinking about it on my run and this week is the most important week in my next cycle of training. I need to rejuvenate my mind and body. I realized yesterday at work just how hard it is to fit in running with my work-life, it is really nice to be able to just go to work and get lots of work done during the day and not have to work until 8 - 9PM every night because I had to take 1-2 hours during the day to do a run ...

So, I decided yesterday to take the least invasive action regarding my lesions. I had it "scraped and cauterized" rather than surgically excised. This way carries a higher rate of recurrence -- but the surgery takes so much healthy tissue and it takes much longer to recover (and I couldn't run for a few days afterward because of stitches). This way, the scar is going to be much worse, but it is not as invasive. Right now it looks really gross (I have to change the bandages twice a day - it is really gross) but it doesn't hurt much. If I can make it through my 6 and 12 month follow-up without recurrence then I will know I made the right decision! Unfortunately, since I had two lesions and I am relatively young (under 50) it is really likely that I will have more, hopefully they all will be non-aggressive subtypes. I know I will be using sunscreen more than ever.

Happy Day bloggers.

50:32 ... ok, today was an optional day off, but my legs felt good so I decided to run.  I was getting bored with my little 4.5 mile route and tried a new route -- it was supposed to be 4 miles (Greg told me to jog 30-40 mins today).  Well I sort of got lost and ran a little longer than I had planned ... luckily it was slow!!

38:26. Tried the "new route" again, this time I did not get lost!  It was longer than 4 miles, but I figured it would be since Dean *always* underestimates mileage!

35:53 ... ok, I got a little tired of jogging so I picked up a little today (though I did not mean to pick it up 3 1/2 minutes worth!)  same run as Tuesday and Wednesday.  Whoops.  But, my legs did not fall off so I am pretty sure it was ok.  Tomorrow I get to run longer again! yea.  

SO -- I did have a story from Thursday I forgot to write about (I worked really hard this week).  I was running and kind of had to use the bathroom. There was a construction site that had a porta-potty but when I ran past there was a huge truck pulling out so I thought "I am almost at the turn-around anyway so I will just stop by here on my way back."  I ran up the hill, touched the pole (because you have to touch it or it doesn't count, does anyone else do this on out-and-backs?) and headed back.  When I got to the porta-potty site there was a tractor nearby that I did not remember when I ran past -- when I got to the porta-potty it was in-use!!! The tractor had come from who knows where, pulled right up and the driver was in MY porta-potty.  I thought it was pretty funny, except that I really really needed to use it - it was not easy finding a VPB bloggers I will leave it at that.  Maybe you had to be there ;-).

Happy weekend!