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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
Slow milesFast milesTotal Distance
9.000.009.00

General aerobic run.

6:16 am, 33°F, 61% humidity, no wind.

My husband is on spring break this week, so he has agreed to drive to seminary all week. Without the need to drive to seminary or to even be home before the other boys leave for school, I lack the motivation to get up really early to run. Also, I had a hard time going to sleep last night on account of the nap I took at noon yesterday.

I ran the County Line Road loop. I had to stop at more intersections that I normally do on account of the increased traffic at the later time. My heel felt fine when I got up this morning and during the run and was just slightly wonky after the run. The big toe is another issue. It started bugging me after about 6 miles.

My training plan has 3 Fridays in the upcoming weeks in which it specifies a race. Two of them say an 8K to 15K race, and the last one is an 8K to 10K race. The schedule actually has them on Saturdays, but I've pushed the whole schedule back a day to put long runs on Saturdays and have Sundays off. I've been wondering what to do about these workouts, but I've got a solution for one of them now. On May 8, which is the day after the second 8K to 15K race day, there are two races on the Highline Canal Trail, where I usually run on Saturdays. There's a 10K at 8 am and a 5K at 9 am. I think I'm going to run both of them and pretend that it's a 15K race with a short rest in the middle. I'll try to run both of them at 15K pace instead of at 10K pace and 5K pace.

Here are stats for today's run:

AP: 9:26. Splits: 10:14, 9:54, 9:50, 9:34, 9:33, 9:05, 9:02, 8:51, 8:52. It was another unintentional gradual progression run except for that last mile.

I realized recently that the Newport marathon doesn't allow headphones, so I decided to run this week without my MP3 player. I've been wearing it on pretty much every run recently. Running without music today enabled me to focus a little more on my proprioceptive cue, but it which kind of a tricky, weird one. They are getting more difficult as I get towards the end of the list. There are three more after this one. With that said, here is this week's cue, "Butt Squeeze," from Brain Training for Runners by Matt Fitzgerald:

"In the instant before your foot makes contact with the ground, contract the muscles in the hip and buttock on that side of your body and keep them engaged throughout the ground contact phase of the stride. This proprioceptive cue will enable you to maintain greater stability in the hips, pelvis, lower spine, and perhaps even the knees as you run, and will minimize wasteful (asymmetrical) long axis rotations."

Brooks Adrenaline Trail Miles: 9.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Nevels on Mon, Apr 05, 2010 at 11:16:23 from 131.204.15.93

enjoy the week of "sleeping in"

this week's proprioceptive cue is interesting. i've been keeping up with what you've had in previous weeks, and noticed that i normally run like most of them, anyway, but this week's is a bit different. i've never really consciously contracted those muscles (for that matter, i've never really consciously done any of the cues, but my natural stride has incorporated them anyway), but i can see how it might help. after my last long race (delano, 3 weeks ago), i could feel quite a bit of soreness in my hips, and i suspect that being well-practiced at this technique might have abated the soreness. might have to give it a try...

From CookieLegs on Mon, Apr 05, 2010 at 14:26:59 from 155.101.152.105

Out the door and running at 6:16 am is still pretty early!!! I listen to music when I'm on my treadmill, but not while running outside. I usually zone out quite nicely just by being outside, and there's nothing like a nice long run outside to think about running strategies!

You must be feeling pretty energetic this morning to consider a back to back 10K and 5K!! I did back to back 5K's once, but had to drive to the second one, and barely got there with about 30 seconds to spare!!

I'm not sure about today's cue - resembles a suggestion someone gave me once to get a pokey horse to hurry along - I'm not sure I ever got it right!! Thanks for posting these cues - they are always interesting and thought provoking. I have been practicing your "floppy foot" cue lately during hard workouts - gives me something to focus on, and I can feel my body relaxing even while pushing it hard.

From Smooth on Mon, Apr 05, 2010 at 17:34:07 from 174.23.251.49

You're AMAZING! I hardly call a 6 am run "sleeping in". But it does sound better than the 4am runs you usually do!

I'm in awe at how precisely dedicated you are to your training plan. If I could do a 10K run, I'd pat myself on the back. Kudos to you for a back to back 10K & 5K! All these dedicated hard work is gonna pay off at race time! Keep up the good work!

Oh, thanks for the proprioceptive cues. I could never remember to focus on them. I may do that with my next training cycle! You're a great example!

From Tracy on Mon, Apr 05, 2010 at 18:19:13 from 173.23.75.96

Good run, impressive plan for the 10K, 5K day.

There's going to be a lot of people squeezing their butts this week.

From JD on Mon, Apr 05, 2010 at 18:31:01 from 209.183.51.66

Nice run Carolyn.

Haha! Tracy, funny! I plan on squeezing mine!

From Carolyn in Colorado on Mon, Apr 05, 2010 at 18:36:10 from 198.241.174.15

Oh Tracy, now I'm making a fool of myself sitting here in my little cubicle all by myself laughing.

From Kelli on Mon, Apr 05, 2010 at 18:40:39 from 71.219.92.128

BUTT SQUEEZE??? I love it!!

I am glad that your heel cooperated for the most part today, just be sure to keep stretching! Sorry about the toe, no one can really understand how much a toe can hurt during a run until they feel it!! Darn toe!

Very nice run, you are such a smart runner@ Glad you get the week off from Seminary duty, get some rest!!!

From RAD on Mon, Apr 05, 2010 at 19:55:21 from 67.172.229.125

Nice work this morning! I'm always impressed with your diligence and consistency. Enjoy sleeping in this week!

From Michelle on Tue, Apr 06, 2010 at 09:48:04 from 97.122.175.87

Great run. You are obedient to not wear headphones. I would think, "no headphones, yeah right". I am glad you get to sleep in a bit more this week. I hope your toe is feeling OK.

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