track fan

Yea! It hurt, just like I thought it would, but I made my target and I am happy. The age groups were 40-49, I actually won my age group - because they took the overall masters winner out. I missed overall masters to a 40 year old, who beat me soundly (by a whole minute -- a huge amount in a 10K). So, my prize was nice as  I got "first age group winner" (a very very nice pair of gloves), but I am counting it 2nd  in my age group.  The woman who beat me was in the 50 year old age group -- how great is that???  Not only that, but the 2nd woman in the 50-59 year age group beat me too!! I was 9th woman and 58th overall (out of 221).

 I overslept ... I don't know what it is about me and 10K's  - this time MichelleL was not here to wake me up.  Luckily, I only woke up 35 mins late, so it was ok.  I ran 3+ miles wu and 3 miles cd (much more slowly than my wu).  It was about 35F and a little windy, but not as bad as it was during my track workouts.  It was a flat course (a few blips but nothing to complain a lot about, but you felt them). 

The mile markers were off, I tried really hard to not get freaked out and just run by what I knew I could do. I knew the course was certified, so I suspected that it would turn out ok. My strategy was to run the first 3-4 miles under control and then start racing, "run the first 1/2 of the race with your head and the last 1/2 with your heart" (I think Jack Daniels said this). My "wrong" splits were: 6:54, 7:25 (wrong - someone around me said it was a 7:11 split - it was uphill with a tough headwind, but not 25 seconds!), 6:58, 6:08(wrong), 7:51 (wrong - average of these two miles would be 6:59), 6:52 (hurt hurt), last .2 6:45.  I think the last .2 was actually slower than the split showed, even though I was racing a guy that was right off of my shoulder (those 100m strides paid off today -- I beat him over the line by a stride) - it hurt. Did I mention how much it hurt? ;-).  At 4 miles I saw Dean and he said "Ok Bon, you are doing great, now start passing these guys in front of you".  Being the "follower of directions" that I am, I did.  I just concentrated on picking off people, even though it hurt.   My friend Merry passed me in mile 2, but I passed her at mile 4 - and according to her she tried to keep up with me but by mile 5 I was speeding up (it did not feel like it to me - though I was breathing hard by mile 4).  Even though my splits were off my average pace was 7:00.5 and that is all I care about overall - well, that and that I did not slow down at the end ;-).

Ahhh. it took 4 years, but I finally did it!  Thank you for your kind words and encouragement bloggers!

Happy Sunday bloggers.

53:36.  Beautiful run on the Yeatman trail.  I stumbled twice today -- weird.  I felt really good today, but I still followed directions and ran very easy.  I might jog a little tonight - but I might not.  Depends on how things go at work today.  And whether I have time to eat lunch or not.

So, I was remembering something this morning that I did not share with you all on Sunday (since my race report was already too long for a 10k ;-) ).  It was about 5-8 mins before the start of the race and people were starting to line up at "the start" (no markings and the race was not chip timed so there were no timing mats) ... I ran off to find a VPB - I ran up the street about 1/4 of mile and found a nice patch of trees.   Just as I am "finishing up" and coming out of my bathroom, I realize that EVERYONE in the race was right there.  Apparently, the start of the race was a little further back than the earlier people had estimated.  Pretty good timing - but I was pretty surprised to see everyone outside of my potty.  What can I say, when you have to go you have to go.

Happy Tuesday bloggers!

Another nice easy run up Yeatman trail.  I felt really good today, could have run longer, but a little recovery is good before the next "push".  (53:29).

M-W are my absolute busiest days, even more so during grant deadline push.  I will be checking on you all as soon as possible ... until then, Happy Humpday!!

NOTE:

Greg McMillan and Brett Gotcher will be airing a training segment tonight at 8PM EST.

AM: (7.5 miles, 1:06:34). Another comfortable run up Yeatman trail.  Still feeling good, running-wise - very sleep deprived in general.  It was a little chilly today because it was wet -- drizzle/sleet at the beginning of the run and then more rain-like by the end.  The trail was slippery in spots, luckily I wasn't trying to go very fast.  Greg wanted me to take it really easy this week, so that is what I am doing, and it doesn't bug me much at all ;-), my true lazy nature is showing itself I guess.

PM: (3.5 very easy).

I hope you are all warm and dry bloggers!

Some highlights from the interview/training podcast with Greg and Brett Gotcher from last night ... the interview went for 90` instead of 60`, I haven't had a chance to listen to the whole thing yet -- hopefully this weekend.  Definitely worth a read/listen.

1:05:something.  Same run as yesterday.  I spent the run thinking about recovery and trail running.  Regarding recovery, I truly believe it is the most important part of training.  Recovery from hard workouts on easy days and also recovery from hard training cycles after key races.  This week was not about recovering from a race, it was a little recovery from a hard 4 months of training.   Secondly, I like running my Yeatman trail on my easy days because it keeps me running slow (because the footing is bad and it is hilly), but at the same time I am working my stablizer muscles and balance/co-ordination (which I desperate need help with ;-) ).    Nerd that I am, I felt much better knowing that I had a rational reason for my run today!

Another nerdy thing - we got a new scale this week (Tanita Ironman Body Composition Monitor).  It measures all kinds of stuff (probably not accurately): weight, body fat, water and muscle mass and some sort of "body type" and "body age" thing that is scary because it says I am 13-15 years old, luckily Dean is equally young so we are ok there).  Anyway - body fat wise, the recommendation is for women to weigh themselves in the evening (at the same time), not too close to finishing a workout.  Well, I always used to weigh myself after runs (I liked the weight then ... dehydration and all) ... so all week I have been weighing myself in the mornings (like I used to) and again at night (which they reccomend) ... surprisingly enough both my weight and body fat calculations are "better" at night (even though I often feel fatter then!).  Difference is about 2bls and 3%!!  That said, my morning readings and my evening readings were pretty close to other (difference ~ +/- .5 bls and +/- .5%).  Just so you know, I did not make my target weight goal before my 10K -- I was shooting for 125 and only got to 129/130.  But, I still ran ok ... so, I guess my "target weight" should have been higher ;-).

I hope you all have wonderful weekends and to those of you that are racing -- Go GetUm!

REMINDER: track fans, tonight Millrose Games will be on ESPN at 6PM mountain time.  Of note: Bernard Lagat is going for his 8th Wannamaker Mile win!!  GO BERNARD!!

My throat is sore from screaming at the TV last night -- GO LAGAT!!  8 Millrose Mile wins!  He makes it look so darn easy.

AM:(8 miles, 1:11:45).  Nice easy pace, hilly route. I am a little tired today, we stayed up too late last night.  Beautiful day today, overcast but a warm 50F.

PM: (4 miles easy easy).

Happy weekend bloggers!