track fan

AM: (8.5 miles, 1:12:55).  I am not sure how long this run was, 23:59wu/19:33cd.  15 x 1` on w/1` recovery.  

PM: easy 4.  I ran at Reid Park, the first time I have run here since my car was broken into last year ... funny, I had to go much farther to make it 18 mins before I turned around ;-).  

Busy day ... they are all busy right now, but today was especially busy. Found out I need to help on a grant - last minute stuff, it is due on Friday! holy cow!  Friday. bah.  And it is tough stuff too.

Happy Tuesday (is it only Tuesday!?!?) bloggers!  Run fast, run smart, have fun! 

1:03:48.  Yippeee ... by this weekend it will be in the 60s (as a high).  I can't tell you how happy this makes me.  I am thinking that the timing for an increase in mileage (especially long runs) is perfectly in sync with the weather ... bring it on!

Happy hump day bloggers! 

AM: (10 miles, 1:24:08).  Almost the same run as last Thursday, except that I did 90" (that is 90 seconds Scott!) repeats up a slightly steeper hill.  10 x 90"  (26:12wu/21:27cd).  In a hurry - again.

PM: easy 4

I am getting so excited to see how Kim Smith, Lauren Fleshman and Meb do at NYC marathon this weekend!!! 

1:04:25.  Easy run on the hills (like everyday!).

In a hurry ... again, like everyday these days!

I need a kitty.  I miss having a cat.

Have a good day. 

AM: (8.5 miles, 1:17:12).  Could have been a little long, I was supposed to run 75` so I added on to my normal ~ 8 mile route -- the CoCo and BigBoy (horses) route.  I brought carrots for CoCo and BigBoy -- too many apparently -- I had a bunch of baby carrots wrapped in saran-wrap and I usually stick them in the back of my shorts ... but today they kept sliding down and ending up down near my bum.  I ended up sticking them in my jogbra - I looked like I had a tumor, a very lumpy one.  Odd, I know.  Luckily, it was worth it, CoCo and BigBoy were very affectionate, in a horse-way.

PM: easy 4.

Awesome 5K today in New York, kudos to Sara Hall, after her steeple victory in the Pan Am games, she comes home and beats Sally Kipyego and Julie Culley!  Great to see Ritz back too, his interview was pretty cool.  I met Ritz at a race one time, I told him what a fan I was, and told him I was going to tattoo his name on my bum (RI -- TZ).  I then told him it would be ok with Dean, he loves him too ;-) ... just kidding, I did not tell him that, though I did meet him.    I did want to also give a huge hooray to Aaron Braun, from McMillan Elite for his tie-for-first? 2nd place finish, and great to see Bumbi finish in the the top 5!!

I have an easy day today, work-wise, only a couple of minor things to do ... yea!  Happy Saturday bloggers! 

2:18:03.  I don't know how long this was ... I know where the 7 mile turn-around is.  I just added on 9 mins from the 7 mile turn-around and called it a mile.  1:11:52/1:06:10 (approx 8:59/8:16 AP - but I really did not start picking it up until 4 miles to go -- the trail is marked at this point -- I would assume at that point I was running 7:45 pace or so).  My aerobic stuff was good, my legs were a little sore and tired ... I think it was the couple weeks of very hilly workouts.   In general, I can't complain at all.  It was the coolest temperature I have run in since last April or so (around 55F) and I was happy to feel so good running the couple more miles ... Greg only has me doing two 22 mile long runs, so it makes me a little nervous, but it has been working for his elite group - so hopefully it will work for me as well.  His philosophy (of late) is less-is-more, if you have consistent mileage (70 mpw for me, 110-120+ for his elites) all year round, then 9-10 weeks of "marathon" mileage is all you need.  This is in stark contrast to my friend Merry, who has been doing 20 milers for 5 weeks already.

I got a late start because I was watching the NYC marathon on TV!!  It was amazing.  Three -- yes THREE -- men all ran under the course record of 2:07:43!!!  wow!  Patrick Mutai, the winner, ran a  2:05:06.  The men's race was a smart one, and the kind that generally wins records, an even-to-negative split.  This was in stark contrast to the women's race, where the favorite, Mary Keitany, was on course (almost world) record pace until the last 8 miles where the chase pack tracked her down and two runners passed her in the last 1.5 miles.  

Surprise of the day was Molly Pritz with her 2:31:52 debut!!  Kim Smith did awesome, ran a pretty even race netting a 2:25:46.  Lauren Fleshman did well at the beginning running pretty even 5:44 pace, and then the wheels came off by 22 miles, when she went down to 6:11 pace and ran her last mile in 7:33.  On Facebook she said something to the effect that if she did not hurt so bad right now she would think it was pretty funny how much she lost control over her body the last few miles.  

Meb showed us all, again, just how consistent a runner he is ... I really do think he will be in the top three in Houston. 

I can't wait to read Rossy's blog on his race.

Happy Sunday everyone! 

AM: (at least 8.5, 1:13:56).  10 x 2` w/1` recovery, over hill and dale.  Not as hilly as my hill repeats, but most certainly not flat.  You play as you practice ;-).

PM: easy 4.

Off and running today -- just spent 2 hours trying to figure out why my code did not work yesterday as I prepared for my class ... I still don't know why it did not work yesterday, but it works today ?!  hmmm.  Was here at work last night until 8:30 with a problem student. He is trying to finish his masters degree this semester, is supposed to give a talk on his project in 3 weeks, and yet I spent more time on his project than he did last weekend?  moan, groan, moan ... I am a big baby.

Have a great Tuesday bloggers! 

Easy run ... approximately 7.5 miles 1:04:32.

 A beautiful 40F!! I had to wear gloves (my hands get cold easily now that I am old).

Happy Hump Day bloggers!

For  your reading pleasure, a wonderful piece about Trina Painter  (Trina is still holds the American Record for the 20K, from 1994), but now she is on a roll as a master's runner, most recently the first masters in the Tufts 10K running a 36:07, still top 25, first over 40!!

AM: (12 miles, 1:38:06).  Well, I will admit that I was a bit nervous about this run.  My first real "fitness test" since last spring.  27:57wu/26:24cd down to the track and back +   6 mile steady state run (target pace according to Greg's new and improved calculator and my 1/2 marathon from well over a year ago: 7:16-7:29).  It was windy (12-20 mph according to wunderground) and I just kept telling myself -- there is no room for failure.  Now what defined "failure" was another thing ;-) ... what I decided was I would do was finish the workout, even if it meant being slightly slower than the slowest target pace (7:29).  So ... without further ado ... yippppee:

7:29, 7:22, 7:17, 7:14, 7:13, 7:07

I kept it steady and controlled until I was sure I could finish -- which apparently, to my body, meant mile 5 ... then I quit looking at my watch.  Felt good even though by the the 24th lap I was REALLY hating that darn headwind on every freaking back-stretch! It was a long, yet happy, uphill run home.

PM: easy .... and I do mean easy ... 4.

Was reading a back issue of Running Times this morning -- and I happened upon this article by Lorraine Moller (bronze medalist in the 1992 Olympic marathon -- I was so honored an lucky to meet Lorraine - and hold her medal - at a running camp a few years ago).  Her article touches on some of the things many of you (thanks April, allie and auntieem for your thoughts on this) have posted on the subject. My favorite quote from the article was by Nobby: "Next thing they know the training has overwhelmed the goal and they fall apart in the race like badly made sushi."  ha ha ha  

1:04:05.  Easy run, I was so relieved that this run actually felt pretty good - last nights "shake out" was pretty funny I was making some weird sounds the first 3 mins or so ...

 Went up to Phoenix to see John Ball ... and talked to our dear friend Ryan Hall

ok, the dear friend was exaggerating, but we did talk to Ryan Hall.   It was cool.

Happy Friday-that-feels-like-a-Saturday bloggers.

Happy Veterans Day ... never forget. 

AM: (8.5 miles, 1:18:10).  Probably a little longer than 8.5, but still not quite 9 ... was happy that with the exception of a little bruising from John yesterday, my legs still feel really good this week.  Hopefully my very very hilly 18 miles tomorrow will only make them happier.  I am going to DC next week, it will be a couple chilly morning runs for me (also super early).

PM: easy 4.

Happiest of Saturday bloggers!! 

2:46:31(52:21 +13:34/51:20/49:05) .  This was somewhere around 18.  It is a very hilly 5.5-6 mile loop dirt road, I added on 13 mins in the middle of the first lap by running down to a trailhead off of the road - I did this in case it was 5.5 miles ... in retrospect, maybe I did not have to do this, in which case I ran closer to 19 miles.  Anyway -- not only is this a hilly route it rained pretty much the whole time (there was a ~4 mile/36 min reprieve).  The worst part was starting -- I waited until 10AM, hoping the rain would let up ... it didn't so I figured I just had to get out.  Driving there was pretty scary -- it is a windy road up to "Gates Pass" and then down to the Saguaro National Park (West).  It was raining pretty hard, and the washes were filling up ... boy I was dreading getting out of the car - but I did.   All and all, once I "warmed" up (I never actually warmed up because I was soaking wet the whole time, but I felt warmer after I got used to it) I really enjoyed it ... it beats the heck out of 100F and sunny ;-).  

My shoes were soaking and coated with mud, I kept thinking that this must be what it is like in the Rift Valley (where Patrick Mutai and many of the fast Kenyans are from) ;-).

There was one moment when my enjoyment soured a little, it was my last lap and I was actually getting a little tired, my feet were so wet and muddy, well this car comes by from behind me and is going way too fast for the conditions, it slides right next to me and splashes mud/water ALL over me.  I am sorry to say I sort of lost my temper bloggers -- I yelled "jerk!!".  I then had to tell myself that it wasn't important (I was already soaked after all), and try to get back into my "natural reverie" ... forgiveness is sweet ;-).

Happy Sunday Bloggers!! 

AM: (8.5 miles, 1:08:45).  19:28wu/18:00cd  15 x 1`w/1` recovery.  Had my early morning meeting ... so, I rushed the wu/cd (again!).  Had a little DOMS today ... but nothing a long drive on ice-packs (up to my meeting) won't cure ;-).

PM: easy 4.

Great lab meeting this morning -- then the grad students/post docs invited me out to lunch!  Not bad for a faculty statistician to be invited out to lunch by cancer bio/genetics/cell biology students (I did buy though, but they did not know that when they invited me).

Happy Tuesday bloggers, busy week ... by Thursday I will be in DC ... much chillier mornings, I am sure. 

1:04:34.  Running late ... have to run to seminar and then my class.

Have a happy Wednesday bloggers!

Huge hurry this morning as I had to catch a flight to DC -- I really hate traveling in this direction, I lose a whole day in transit (I love coming back, because I can leave at 5PM and still get home before 10PM).  Anyway - I don't have my time because when I packed my watch the lap button was pushed, so I think it said something like 11 hours ;-).  Basically, I did 12 times up a very steep hill for 75 secs, recovery on the downhill.  It was hard, my legs are still a little sore from Sunday.

I was hoping to get a couple miles in once I got checked in to the hotel, but it is already 9PM, and I have to get up early to run before my meeting starts tomorrow -- so, I decided it wasn't worth it just to count miles.  Big whoop, I will be down 4 miles this week -- and maybe, just maybe, I won't get sick from the stress of lack of sleep and eating out too much.

I hope you are all doing well!  I am especially sending warm, positive, and calming vibes to MichelleL, Andrea and Jake!  Our blog superstars of the weekend!  GO FRBers! 

1:14:56.  Out and back on the Mt. Vernon trail.  It was chilly for the first few minutes (34F), but then it was nice!  The coolest thing about this run, besides the temperature, was that I got to see the sunrise over the Potomic, and I got to see the Washington memorial, the Senate building, and the Smithsonian from across the river ... nice.

In a meeting all day, my hamstring hurts from sitting all day, but if that is the worst problem I have today I am a lucky woman.

Happy Friday! 

1:11:36.  Started a little earlier, because I had to check out this morning.  I also took a slightly different route, after about 2.5 miles or so I turned off from the Mt. Vernon trail onto the 4 mile run trail.  It was "brisk" weather-wise ;-).

So, what I have done before when I come out for this meeting (3 times/year), is go back to the hotel when the meeting ends and run on the treadmill, shower, and then take a shuttle to the airport.  Well, the flight I take home has changed is departure time, from 5:15 to 4:30, AND, the meeting is not supposed to be over until 3.  Short story is that I am not sure I will be able to get my second run in today ... I will be disappointed if I am not able to run, but that is life in the fast line.

Hope you are all doing well!  Hope Michelle, Andrea and Jake are resting and eating well today! 

2:38:49.  (1:20:25/1:17:47).  I ran on the new Santa Cruz river trail over to the Rillito River trail -- basically I ran from about 3 miles from my house to where I start my run when I run on the trail ... interesting that it was 9 miles!  This route is uninspiring - pretty industrial and runs parallel (and in some parts right next to) Highway 10.  But, there are no cars.  There are 3 parks/bathroom areas along the way, so there is water - I can't complain.   The weather was good ... about 70 and party cloudy.  

I spent a lot of time thinking about our FRB's and their races today (Michelle, Andrea, Jake and Auntieem) - as well as two friends of mine who are doing the Ironman Arizona today.  Man, these are all some impressive athletes!

I hope you all have a wonderful Sunday.  Tomorrow is NCAA division I cross-country meet!!!  so so excited! 

AM: (10 miles, 1:29:14, 44:59/44:14) pretty even splits ... this is a little more difficult than it would seem, as it is uphill pretty much the whole way after the turn-around.  Uphill with rollers no less!!  I can't tell you how good this run felt.  My legs felt fresh, I did not really even feel the hills (no pressure to run fast), and it was a perfect 45F!!

PM: easy 4, I started a little late so it was darker than I like ... but it the lateness was for a good cause, I got a new kitty!  Her name is Juno (it used to be Annabell) and she is very sweet.  Jake (the hound dog) is sort of still not to be tested alone with her, but in general he is behaving very well.

I hope you are all having a wonderful Wednesday that feels like a Friday ....

1:04:19.  Easy run, another beautiful day! 

Happy Pre-Thanksgiving Hump Day! 

AM: (12 miles, 1:39:58), 28:53wu/31:37cd.  Cruise intervals: 6 x 1000 w/200 recovery

+ 3 x 200 w/200 recovery.  Target pace was 4:14 - 4:20 (6:46 - 6:56/mile, which is 5-15 secs/mile faster than 10K pace for me).

4:19, 4:18, 4: 19, 4:17, 4:16, 4:17 (recovery average: 1:20) + 3 x 200 at 46secs with 1:17 average recovery.

 did a few laps cool down and then ran the 3 miles uphill home ... 

This was both a little easier and a little harder than I was expecting.  I am pretty sure it was the fastest I have ever done this workout, but it did not actually feel good, until it was done!

PM: easy 4.

Happiest of Thanksgiving bloggers! 

1:05:40.  Rained last night, which helped the temperature drop ... beautiful morning ~50F.  

Dean and I both took yesterday off from work, but will end up making up for it today and this weekend ... lots of deadlines.  Good news is that classes are almost over, yea!

Happy Friday bloggers. 

AM: (8.5 or thereabouts, 1:17:12).  My legs are a little tired and heavy today ... despite one of the best nights of sleep I have had in couple months (maybe a few months).  Probably because I am racing next weekend, my first race in nearly 18 months!

PM: easy 4.

Back to work, I did not get as much done  yesterday as I had hoped I would.  Such a slacker.

Happy Saturday bloggers! 

2:27:31.  Went down to the "flat" trail and ran 2 approximately 8.5 mile loops (1:15:21/1:12:10) -- it is not really flat, but it is not nearly as hilly as my usual runs.  There was a huge headwind on the net uphill backside of the loop ... but it was ok, it kept me slow which is what I was supposed to run.  I originally was supposed to do a 90` thirds progression run, but since I am racing in a half next week Greg told me to run 2 - 2.5 hours easy instead ... so I did.  It wasn't really easy though, I am still a little sore and tired from Thursday -- I just kept telling myself to run a "fat burning workout" (slow runs burn more fat) ;-).

 I haven't run here since last March (because of snakes - they love it here) ... we have had a couple weeks of 35-40F lows, so I figured the snakes are asleep by now - and I think they are peacefully in their hidey holes, as I did not see (or hear) a one! 

I hope you are all having a wonderful Sunday!! 

AM: (9 miles, 1:13:19). 23:23wu/24:32cd.  12 x 1`w/1` recovery.  My left leg is killing me ... has been since Sunday.  It did not get worse on the run so did the workout, I am hoping that it is just pre-race 'jitters'.  

PM: easy 4.

For those of you not on Facebook or Google+, here is a picture of Wile E. for you ... you may have to zoom a little to see him clearly.  I can't tell you how hard it is to get a picture of these guys -- even though we see at least one/day (Dean almost hit one in driveway this weekend).

I hope you are all doing well and staying warm and dry! 

Slightly longer than 5 (46:46) ... hilly but easy.  I had a very painful massage yesterday afternoon ... I think it helped (?), hard to say, we'll have to wait and see how things go tomorrow, when I run longer and faster than today.

A storm is brewing ... highs tomorrow through the weekend in the 50s.  I don't care how cold it is, just don't let it be windy on Sunday.  

Burt, if you read this, we will be in Phoenix running in the Fiesta Bowl 1/2 Marathon (in Scottsdale) ...

Happy Wednesday bloggers!  Dean is putting on a statistics workshop today at the university, 97 people have signed up (well, 10 of them are my students ;-), but still)!!