the road goes on forever...

TRBC 10k

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Location:

Tallahassee,FL,United States

Member Since:

Jun 24, 2008

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

PRs:

Mile- 5:27 Breakfast on the Track, August '09

5k- 18:59 (6:07)  Tails and Trails, May '09 (And two more times! GRR!)

8k- 33:08 (6:39) Sweetheart 8k, Feb '11 

10k- 41:38 (6:42) TRBC, March '09

15k- 1:02:46 (6:44) Lake Caroline 15k, Nov '08

Half Marathon- 1:36:58 (7:24) Hoover Dam Half, Oct '09

Marathon- 3:37:16 (8:17) Mississippi Coast Marathon, Nov '08

Short-Term Running Goals:

Help my knees help me.

Long-Term Running Goals:

Personal:

Moving to Knoxville this summer. Hooray for being in a place with a running community!

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
New Balance 903 (Orange) Lifetime Miles:						63.00
Red Flats Lifetime Miles:						44.88
Brooks Salmon Lifetime Miles:						304.65
Brooks Black Lifetime Miles:						131.30
Brooks Baby Blue Lifetime Miles:						116.25
Newtons Lifetime Miles:						0.00

Sat, Mar 07, 2009

Race: TRBC 10k (6.2 Miles) 00:41:38, Place overall: 1, Place in age division: 1

Slow miles	Fast miles	Total Distance
1.80	6.20	8.00

Wooo my first Gulf Winds Grand Prix win!!! Or Winston Cup Series as Jason likes to call it :)

I was aiming for under 42 minutes, Per mile I was just aiming to stay around 6:45 or under. I also wanted some grand prix points.

From the start I felt horrendous. My calves were on fire, my legs felt heavy so my feet were hitting really hard and I just felt really uncoordinated. I could not get into the pace, it felt really hard. But I just kept looking at my Garmin and knew I had the ability to run at that pace, so I trusted my training and went with it. The 5k and 10k started together so when we parted after a mile or two I had no idea where I was in the race. I had two other girls around me, and we ran together for a mile or so, then around mile 3 it was me and another girl and someone yelled out "First two girls right here!" That's when I realized it was going to be a race. FINALLY around mile 4 I felt myself get into a rhythm and begin to feel comfortable with the pace. The other girl suddenly dropped back, so I was just left to stay strong and run my own race. Pretty difficult course, the hills felt great until the last 2 miles or so, those hills were a little painful. So my time is not all that great but compared to the other people know I was just where I needed to be, maybe even a little faster.

My splits:

6:49 (tough start, I was stuck behind some people)

6:39

6:43

6:34

6:42

6:37

Pretty steady, so i am happy with that. All in all, I guess I set out to do exactly what I wanted, plus got a win out of it! I would be more excited with a faster time, but with this course I am okay with it, and I am proud of myself for persisting through the difficulties of the first few miles.

Brooks Adrenaline (Blue) Miles: 6.20	New Brooks Blue Miles: 1.80

Comments

From Bec on Sat, Mar 07, 2009 at 11:07:07 from 67.172.225.134

Girl you rock! Look at those splits, HELLO! Way to go on the 10k, keep it up!

From allie on Sat, Mar 07, 2009 at 11:15:04 from 208.110.141.10

C-O-N-G-R-A-T-S! wow! you just keep winning! and you are running so well! way to tough out the first few miles.

WAY TO GO

From Marion on Sat, Mar 07, 2009 at 11:43:37 from 71.219.48.57

You are AWESOME!!! I am so proud of you! That is an amazing win :D Whoo hoo!!! You are the woMAN!!!!

From rockness18 on Sat, Mar 07, 2009 at 12:05:11 from 75.16.162.226

Great running! Your training is definitely paying off.

From JD on Sat, Mar 07, 2009 at 12:24:17 from 64.65.159.206

Holy smokes you're fast! Congrats on the win!

From twinkies on Sat, Mar 07, 2009 at 12:26:26 from 207.155.176.10

Great job on another win. You had some very consistent miles for a hilly course. Way to go.

From barry on Sat, Mar 07, 2009 at 15:23:09 from 75.174.7.143

Wow, you rock! That is awesome. What is your secret to your success?

From Burt on Sat, Mar 07, 2009 at 23:06:36 from 98.167.151.26

Geez! Very consistent and very speedy!

From Kelli on Sat, Mar 07, 2009 at 23:16:15 from 71.219.97.142

Super great job! That is so stinkin' fast! You deserve much ice cream for that run!

From montelepsy on Sun, Mar 08, 2009 at 09:24:38 from 155.85.58.253

Did you take two pairs of shoes to this on purpose? Did you ditch the other pair in a bush or wear them around your neck while you took first? Winners are strange.

From MichelleL on Sun, Mar 08, 2009 at 11:38:03 from 67.41.191.61

Great splits, and I think you've got a faster 10k in you, have you a flatter 10k in your future?

From josse on Sun, Mar 08, 2009 at 17:27:34 from 70.193.135.141

Congrats on the win. 5 and 10 k's are stinkers in my book. It is good to see that you are tackling them with a win. Keep up the good work and more PR's will come.

From jtshad on Mon, Mar 09, 2009 at 08:00:26 from 69.20.133.136

Congrats on the win and running a strong race even when you didn't start out feeling into it.

From kelsey on Mon, Mar 09, 2009 at 12:49:48 from 68.35.237.127

Thanks everyone :)

Barry- I think it's the ice cream!

Montelespy- I was in a predicament with the shoe choice for this race. So I warmed up in new shoes, but raced in my older ones. Sorry, I put them in my car, not around my neck. You are too observant for your own good.

Michelle- Thanks, I really hope to run a faster 10k especially since I am still a month or two away from being in really good shape. I have another in a few weeks but the course described as "challenging." So maybe I can just hope to beat this week's time. I have a 15k this weekend and I am definitely not in shape to race 9 miles... should be interesting!

From Sasha Pachev on Mon, Mar 09, 2009 at 13:40:55 from 64.81.245.109

Congratulations on the win.

Suggestions for improvement.

Looking at your 5 K speed - you should be able to run a low 3:00 in the marathon with proper training at the very least. However in order for that to happen you need to train 6 days a week and run long in each run. In your current situation speed work would not be very productive because your performance even in the 5 K is not being limited by speed. What you would benefit the most is base mileage.

From what I remember you said earlier you run low mileage because you are injury-prone. In that case, you can try cross-training for the remainder of the target mileage. So you run 3-4 days a week 6 miles a day, for example, and then additionally you bike hard for an hour and a half on the days you do not run, and for 45 minutes on the days you do. Something like that. Ideally, first max out the running mileage by backing off the pace. Run 9:30 pace if you have to, but get through as many miles as your body can handle injury-free first. Then cross-train for the rest of the mileage.

Additionally - a strict sleeping schedule and a strict observance of a healthy diet can go a long way in injury prevention. We all know what we should do, the reason so few succeed is that most people do not have the discipline to do what they should day after day, no skipping, no excuses, no exceptions.

When talking to girls about diet it is important to make a clarification, so I'll make it just in case. A healthy diet does not mean you do not eat, or eat like a small rodent, it means you eat a lot of good stuff to satiation - fruits, vegetables, grains, nuts, a little bit of light meat. No garbage, though, you can sure burn it if you exercise but it weakens the bones, and if nothing else just takes room that should have been used for something more nutritious - after all you can only eat that much.

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