Same Time, Same Channel

April 28, 2024

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Location:

Littleton,CO,USA

Member Since:

Aug 04, 2008

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

I've run off and on (more off than on) throughout my adult life. Most recently I started running in May of 2007.

5K PR: Colder Bolder in December 2009 in 22:50.

10k PR: Bolder Boulder in May 2009 in 48:06.13.

1/2 Marathon PR: Canyonlands Half-Marathon in March 2010 in 1:43:20.

Marathon PR: Newport (Oregon) Marathon in June 2010 in 3:42:17.

I have completed two full marathons.

Short-Term Running Goals:

Get back to consistent running.

Long-Term Running Goals:

Sub 3:30 marathon.

Personal:

I grew up in Utah, but live in Colorado now.

I am married and am a working mother of four children, ages 9-19.

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Nike Lunarracer Lifetime Miles:						284.91
Brooks Adrenaline Trail Lifetime Miles:						574.62
Brooks Green Silence Lifetime Miles:						681.13
Brooks Adrenaline 10 (2) Lifetime Miles:						424.52

Sat, Feb 28, 2009

Slow miles	Fast miles	Total Distance
2.00	6.20	8.20

Time trial. 2 miles, easy 6.2 miles at 10K pace. Average pace: 8:36.

Splits: 9:53, 9:54, 8:21, 8:26, 8:22, 7:55, 8:14, 7:48

Weather at 7 am: 16°F, 53% humidity, minimal wind.

It turns out I was supposed to do two more miles slow after the 10K portion, but that detail got lost in the transfer of the training plan from the book to my spreadsheet. Oh well. Maybe I'll get out this evening and do 2 miles easy.

I was trying to hit between 8:00 and 8:30 for the 10K portion. My overall time for the 10K portion was 50:46.

I felt sluggish when I ran on Wednesday, but I felt really strong on Thursday, Friday, and today. When I felt good on Thursday and Friday, I figured that it was just because of the three days of rest I had at the first of the week, and I'm sure that is part of it. But I was surprised to still feel good today after having run easy, but faster than usual, the last couple of days. So I started looking for other explanations for my feeling good. On Tuesday afternoon I had a conversation with a friend and we decided that I would start keeping a food journal and would email her the previous day's entries each day to keep me accountable (I want to lose about 10 pounds). So I have been eating really well since Tuesday evening and haven't had any sugary stuff except for one cup of chocolate milk each morning and one square of Dove dark chocolate one day. I think it's probably a combination of the rest and eating right that is making me feel so good. I'm not going to rest three days every week to duplicate this feeling, but it motivates me to keep eating right. I'll do that and we'll see if I keep feeling good.

Saucony Omni 7 Miles: 8.20

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Comments

From Marion on Sat, Feb 28, 2009 at 15:34:12 from 71.213.107.31

Yeah for feeling better! I sure hope that it sticks :) How'd that be, eating better = feeling better! So simple and yet so complicated :)

From Bonnie on Sat, Feb 28, 2009 at 16:16:48 from 71.210.108.146

Nice job Carolyn ... I might have to reasses my under 1:50 estimated 1/2 marathon for you -- you might be closer to 1:48. Your runs have been excellent!

From JD on Sat, Feb 28, 2009 at 16:51:50 from 166.128.121.27

Awesome job on the time trial Carolyn! Your paces look really good, your discipline and training are really going to pay off.

From Carolyn in Colorado on Sat, Feb 28, 2009 at 17:24:51 from 71.229.164.25

Thanks everyone.

Bonnie, I put 50:46 into the McMillan calculator as a 10K time, and it predicts a 1/2 marathon time of 1:52:58, so don't be too quick to discount that 1:50 prediction. It also predicts 3:58:15 for a marathon, and my BQ time would be 3:50. I've still got some time to train, so here's hoping. I'm going with the pace chart off of today's 10K time trial for my training for now until the 1/2 marathon in 3 weeks tells me different (if it does).

From Bonnie on Sat, Feb 28, 2009 at 18:03:37 from 71.210.108.146

Carolyn, first of all, you will run faster in race conditions than you will doing a time trial by yourself, and I think you are at a higher altitude now than Canyonlands - so I stand my new possible prediction of maybe closer to 1:48 (perhaps a bit above).

I would actually caution you against using this workout to adjust your training paces right now. Running too fast in training could hurt you more than help you right now (especially given you don't have a lot of miles under belt -- I mean cummulative over years, not over weeks - perhaps "experience" is a better way to describe this). Running faster in training isn't the only thing that helps you adapt and run faster. Running a more conservative training pace doesn't mean you won't improve -- my recent PR was done using a 1/2 marathon time that both my coach (Greg McMillan no less) and I knew was on the slow side (I ran a 1:39 as a training run in August at altitude). I got much stronger running in the prescribed paces for the slower time. What you could try is run most of your runs at the pace based on your last race - in your faster training slowly build up to the faster pace of the range and finish faster (e.g., if you are doing a progression run, say you are supposed to run the last 4 miles at 1/2 marathon pace, then run the first 2 miles at the perscribed pace based on your race, pick up the 3rd and 4th mile). You will still improve, and reduce your chances for injury. At least for me, getting to starting line healthy is my first priority - so I always try to maximize my training while minimizing risk -- Greg's pace calculator is there as a guide, not a definitive "hit these paces and you will run XX time", at the end of the day it is about training and running the best you can on a given day. Sorry for the protracted post ... it is just my opinion.

From Carolyn in Colorado on Sat, Feb 28, 2009 at 18:22:17 from 71.229.164.25

I appreciate your advice, Bonnie. It's very valuable to me out here in my coachless abyss. I will stick to the slower paces.

From Metcalf Running on Sat, Feb 28, 2009 at 19:08:23 from 71.219.123.68

Carolyn, you are doing so great!! I envy your speed :)

From jun on Sun, Mar 01, 2009 at 00:52:17 from 71.213.28.43

It's your attention to detail that has impressed me for a while. I have a general running program that I have in my head. I also listen closely to how my body is doing, but outside of that I'm a complete training idiot.

It doesn't help that my diet sucks. I won't even go into that. Haha.

From Tracy on Sun, Mar 01, 2009 at 08:20:17 from 173.24.32.153

Another great run! Glad you're feeling good!

From Snoqualmie on Sun, Mar 01, 2009 at 15:10:15 from 67.171.56.164

Great run, Carolyn. And awesome job with the "clean diet." I think the dark chocolate can be done every day, but that's just me. :)

Bonnie - your comments are always so helpful & instructive!

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