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Location:

Kowloon Tong,Hong Kong

Member Since:

Jul 02, 2007

Gender:

Female

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Unaided:

5K - 17:11 (track Pre-kids and at BYU) (1998)

10K - 35:48 (track Pre-kids and at BYU) (1998)

10K - 35:34 (road - Shek Mun 10k 12/12)

1/2 Marathon 1:19:44 (UNICEF HM 11/12)

Marathon 2:47:08 (ING Hartford Connecticut 10/10)

Aided:

St. George Marathon 2:50:40 (10/08)

1/2 marathon - Hobble Creek 1:17:14 (8/08)

10K - Deseret News 10K - 35:02 (7/08)

Short-Term Running Goals:

PR 1/2 marathon AGAIN


Long-Term Running Goals:

Break 2:46 in Boston!

Personal:

I used to run for BYU, but only after trying out three times and finally walking on, so I was never a star. However, it was wonderful to run with great people and under Coach Shane. When you run with fast people, you can't help to improve! I graduated BYU in 1998, and didn't run a race until 2002, after having my second child. My hiatus and other crazy life commitments have made my competitive running suffer, but the last couple of years I have tried to get back into it the best I can. I have been married since 1996, to Paul Lowry, who is a runner himself. I have three boys (my three rascals), ages 12, 10, and 8.

After a great 2008 season, I was injured and eventually diagnosed and cross-diagnosed with Ankylosing Spondylitis, a type of arthritis disease, which precludes running for all but the most stubborn.  So I am on medications, trying to stay healthy, and seeing my PT often.  And running!  Now beating the streets in Hong Kong.

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
NB RC900 Black/yellow Lifetime Miles: 183.31
NB RC1300 Red/Black Lifetime Miles: 195.31
2012 MTR Lifetime Miles: 4035.70
890 Blue Lifetime Miles: 310.55
NB RC 1600 Lifetime Miles: 96.76
RC 1400 Lifetime Miles: 90.60
NB 890 Baby Blue Lifetime Miles: 233.26
NB 890 Electric Blue Lifetime Miles: 319.67
NB 890 Tokyo Turquoise Lifetime Miles: 163.54
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1252.20132.46111.8625.800.000.000.001522.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.020.000.000.000.000.000.007.02

 "easy" is uphill loafer canyon to the gate at 10:30 ave pace, downhill @ 8:30 ave pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.330.000.000.000.000.000.004.33

9:44 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Freedom Run (3.125 Miles) 00:21:20, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.500.002.131.000.000.000.008.63

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.258.250.000.000.000.000.0010.50

Up Payson Canyon 2.25 miles then down 8.25 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Fri, Jul 06, 2007 at 12:47:17

Michelle - it was nice to talk to you Wednesday night. Welcome to the blog!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.030.000.000.000.000.000.008.03

9:30 ave pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.040.000.000.000.000.000.0015.04

8:25 ave pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.112.003.000.000.000.000.009.11

Loafer Canyon

35:04 to gate (including down to stop sign and back)

13:34 from gate to top (PR for this year by about a minute).

I felt really good, like I had something to prove after the disappointing 5k last week. 

It was a great start to the week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From sarah pachev on Mon, Jul 09, 2007 at 17:00:50

Nice to see you on the blog...you will inspire the other girls on here to reach for better goals...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.050.000.000.000.000.000.007.05

8:58 ave pace,

significantly slower at beginning and significantly faster toward the end.


Watch for speed workout tomorrow!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.100.003.000.000.000.000.007.10

1200 repeats - always a good time.

First time doing this interval length this year. 

Did them on the track, mostly alone though some running buddies were doing 800's so I shared some laps when I could. 

gave myself a slow .5 mile rest since this was a first time for 1200s

times:

1 - 4:41

2 - 4:43

3 - 4:41

4 - 4:33

It felt great to have some left over on the last repeat. 

I am not sure what would be best for the next 1200 work out I do, but since the marathon is the major race, I will probably keep a long rest and increase reps to 6 next time (probably in a month - will do other interval reps in between).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.004.000.000.000.000.000.0011.00

Down Payson canyon,

7:22 ave pace, just slightly better than last all downhill Payson (Jun 14 at 7:26 ave), but didn't do it as fast as the downhill portion of last week's Thursday Payson run (7:16 ave).

My legs felt tired, probably from the speed work out the day before.  I was disappointed at pace but after looking at past payson canyon runs I wasn't that off. 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Clay on Fri, Jul 13, 2007 at 13:54:51

Watch out for bears!!! that is a great run, my brother and I run that once a month it is 14 miles from the Jones campground to my house in Salem, all down hill...

Great job on the run too..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.580.000.000.000.000.000.004.58

Dead legs.  Hope to have them back by tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Fri, Jul 13, 2007 at 14:00:37

Probably from running hard two days in a row, and the second one being a downhill run. At this point, just to be safe, I would focus on building your base.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
17.590.000.000.000.000.000.0017.59

8:20-9:30 pace, 8:55 ave.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Tom on Sat, Jul 14, 2007 at 12:38:55

Good run Michelle. You're just where you need to be at this point in your SGM training. You should be ready to start with some 20 milers in a couple weeks. I would try to do 20+ milers every other week until about 3 weeks before the marathon. It worked out well for me last year on the in-between weeks to run Provo River, Hobble Creek, and SpFork 1/2 marathons as these are all typically 2 weeks apart. For good measure I also did my own 1/2 marathon 'race' on the SF 1/2 course 2 weeks before the marathon. I'm pretty confident these runs in combination with Loafer and Payson Canyon and perhaps a touch of speed work (optional in my opinion) will put you around a 3:15-3:20 marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.043.000.000.000.000.000.009.04

Up loafer just to gate, then tagged some miles on at the end to get to 9 in a bear free zone.

Tom and I pushed each other up it, 16 seconds faster than last week, 34:49 to gate, including going to the stop sign first.

I spent an hour installing sprinklers after the run so was quite dehydrated by the time I got in the house and got some water in me.  I need to be more careful to not push it too hard at the beginning of the week like last week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Mon, Jul 16, 2007 at 12:35:56

First hour after the run is critical for proper recovery. Make sure to get some water and carbs in you ASAP. Ideally, if you could add a nap afterwards, even 10-15 minutes, this will make quite a bit of a difference.

From Jon on Thu, Jul 26, 2007 at 00:19:44

Bear free zone???

From Michelle on Thu, Jul 26, 2007 at 13:10:22

There have been bear sightings in this area this year. Its enough to scare one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.000.000.000.000.007.00

9:19 ave pace, had water within 15 minutes, a banana within 50 minutes, and even took a short nap as Sasha suggested yesterday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.002.500.000.000.000.007.60

Had 4.5 hours of sleep last night, so I adjusted my speed workout.  I wanted to do a 400, 800. 1200, 1600, 800, 400 ladder, but decided just to do the 400 to 1600 part of the ladder

400 - didn't get the watch to work, dang it, but the pace was likely around 90 sec.

800 - 3:02 (went by the track, two laps, Garmin measured .54)

1200 - 4:46 (went by the track, three laps, was disappointed but the Garmin measured .78)

1600 - 6:07 by Garmin, by completing the 4th lap on the track fast I came up with a 6:23, I felt very tired starting the mile and was tempted to quit it, but I decided to hang on and see what the first quarter split was.  When it was 92 I was encouraged and felt better for the rest of the mile.  I think it is just daunting to do mile intervals, even if its just one (someone please comment to me that I am a wuss and need to buck up!).

The track is the SF track and has plastic fencing right against the inside curve to protect the precious grass, and the plastic fencing often spills over into the middle of lane one.  I have heard runners say the Garmin goes crazy on a track.  I would think any Garmin error would be cutting corners and thus measuring a lap short.  My Garmin measuring the laps long seems to indicate it is quantifying the extra distance I have to cover by running in the outside of lane one instead of hugging the inside lane.  Any feedback from others on this?

All in all, I would prefer to do my speed on the road but am afraid if I go on my own on the road I won't go fast enough or will cut out reps.  Even when I am on my own at the track doing the repeats, I have running buddies witnessing the workout and that is usually enough to keep me going.  Any tips on how to mentally gear up for a road speed work out?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Tom on Wed, Jul 18, 2007 at 11:21:39

Michelle good job gutting it out and getting in a nice workout on not much sleep.

For some reason at the track I also measure long on the Garmin even though I would expect to measure short. I don't have a good theory why this is. I think I do better at the track leaving the Garmin home and using a regular stop-watch.

I agree mile intervals are very daunting but also very good for marathon training. For me I find doing mile intervals easier on the roads for some reason but for shorter intervals I like the track. Either way it's always much easier for me if there are other runners there for support and motivation.

The big thing for me gearing up for the harder workouts especially in the morning is to take plenty of time to warmup. For me this typically means 2 miles of slow warmup (I used to get by on 1 mile but seems like it takes 2 nowadays), followed by light stretching and then a few short (50-100 yard??) accelaration lunges to get the legs feeling loose and ready to run faster. There are days (like today) I just can't seem to get warmed up and stretched out sufficiently to have a good speed workout. In this case I usually do the workout but at a slower pace. Or I bag the short intervals and do more of a tempo run at the slower pace that my legs feel comfortable running. Today for instance I did mostly a slow run but I wanted to throw in a mile in the middle at close to the pace I did last weeks 5K (6:20). But I just couldn't seem to get going any better than a 6:35 so I surrendered and went slower.

From Maria on Wed, Jul 18, 2007 at 11:33:42

Wow Michelle, you seem to have pretty good speed! How long did you rest between the intervals?

As for Garmin, I ran a mile race on the track last week (the full mile, 1609m), and my Garmin measured exactly 1mi in lane 1. Usually I do my intervals on a very old unmarked cinder track that has a length of 387m so Garmin is essential for me to know when exactly I ran 400m, 800m, etc. Garmin seems a little erratic on that track, probably because it has very tight turns, but on a standard track it measures very accurately.

What race are you training for? It would be good if you put up some information about you so we know more about your background and training plans.

From Sasha Pachev on Wed, Jul 18, 2007 at 11:38:17

What is the point measuring distance with Garmin on the track? It has already been measured via a much more accurate method.

Regarding intervals - you should not be doing them now at all, and your splits confirm it. You average 91 seconds per lap in the 800, then you are down do slower than 95 in the 1200 and the 1600. This shows you have plenty of speed to run your 1600 repeat in 6:05, but what you seriously lack is the aerobic base. Your recent 5 K performance proves it even more - based on your ability/willingness to run a 3:02 800 thinking you are going to do more that day, you should be running a 5 K in about 19:30.

I would recommend that between now and St. George you focus purely on building aerobic base. Maybe occasional strides for form, some racing and tempos when you feel good, but other than that, no speed. The idea is that we do not want to work on speed so hard that we take away from your aerobic build up. Try to run as many miles a day as you can handle productively. Do you feel you could run 8 relaxed miles a day 5 days a week + a long run of 12 on Saturday right now?

From Michelle on Wed, Jul 18, 2007 at 12:21:58

This comment is in response to Sasha's.

So the point of using the Garmin on the track is to see my pace as I run instead of checking pace at the 200m and having to do calculations to figure out my pace (I get kind of mentally challenged when running).

Regarding my aerobic base, I think I already have what I need to start intervals. While I started logging miles on this blog a couple of weeks ago, my mileage was about 40 miles a week in May, 50 in June, and above 50 so far in July. I am working up to the 60 miles a week you suggested (will be there in two weeks). I didn't start interval training until July. If I run 8 miles easy and then 12 miles easy then I will always run at a 9-9:30 pace (that is my easy pace if I am alone).

I definitely appreciate your feedback but am not convinced that I should do no interval training, especially since I want to go fast. I am thinking to bag the track and do all speed on the road, but I think its harder to keep my head in it when I am on the road. I guess that is all the more reason to so intervals on the road since this is the same issue I have in races.

Also, that 21:20 is not going to stand. I just need to find a 5K. I'll be doing the Speedy Spaniard on the 24th, but it's a 10K. I need to look for a good 5K that won't be too hard to get to. Being a mom with young kids and with a husband who also needs to run, makes race mornings problematic.

From Sasha Pachev on Wed, Jul 18, 2007 at 13:00:42

Michelle:

Run Draper Days this Saturday. This is the best 5 K around for fast times, and you can also trust the course, it is USATF-certified.

Regarding base - 40 miles a week for a month + another 50 miles a week for a month is not solid enough of a base to start speed work unless your focus is a race no longer than a 5 K. There are a lot of college runners who can break 15:00 in a 5 K, but very few who can break 2:20 in the marathon. In fact, a typical college runner in the marathon story is that he has a goal to go sub-2:30 (which should be a jog with his speed), and he feels like he is jogging in the first half, and then by 15 he is running 7:00 pace or slower. Why is it so? Because most of them run their 5 K in sub-15:00 off interval training, not off their base. On the other end of the spectrum, consider Mike Kirk - because of his PF he cannot do any serious speed. In 2004 about 5 weeks before St. George he ran a 16:35 5 K on a Sugar House park course. A college-type runner with this kind of speed would be lucky to run 2:35 in St. George. Mike ended up winning the race with 2:23:37! Why? His 16:35 was worth a lot more in the marathon because it was achieved almost 100% off his base.

The only reason for a marathoner to do speed is for neurological adjustments - to learn a more efficient form, and to break out of a rut when the fitness to run faster is there, but the brain just quits. But this is really icing on the cake, you must have a cake before you put icing on it!

From Clay on Wed, Jul 18, 2007 at 13:27:54

Michelle,

I had the same proplem, running to fast to often, by listening to Sasha and slowing down, which wasn't easy by the way, my speed has increased by going slower and I do all my speed work on the road.

If you run towards the riverbottom road from Salem to Spanish fork, there are little white dot's in the road measured to 800 meters that is what I use. It seems like you are in the same area so check it out and see if that helps. I do the majority of my runs at recovery pace, with one speed workout and then one hill workout per week.

I make sure I have atleast 2 warm up miles and 2 cool down miles on the speed days. Again, by going slower my speed has increased its not easy but give it a try.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.004.010.000.000.000.000.0011.01

Down Payson Canyon.  Felt better than last week.  My legs are only sore after Payson, not at the top of the canyon, while last week I was sore before I even started.

Ave pace 7:16, so a little faster than last week.

I felt like I was taking it easy for the most part, but toward the end felt more challenged.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.710.000.000.000.000.000.005.71

9:13 ave pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.590.000.000.000.000.000.0010.59

easy shorter "long" run since I am bumping my miles down this week. 

I am bumping them down for two reasons:

1) when you are increasing your miles, it is my impression that you should increase by 5-10% a week, but drop down every third week so that the increase is not a steady march upward.

2) I am running Speedy Spaniard on Tuesday and want to not be pooped out for it.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Just an easy run because of the 10K (Speedy Spaniard) I plan on running tomorrow.  I ran the Speedy Spaniard in 42:43 last year, so I just hope to be able to beat that.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Mon, Jul 23, 2007 at 19:15:21

My predictor says your Hobblecreek is equivalent to 3:13 in St. George, assuming consistent training of 70 miles a week. At 70 miles a week (sustained) you will also be running a faster half-marathon. So I would guess if you could do it for a year, you are looking at about 3:05-3:08 range.

Race: Speedy Spaniard (6.2 Miles) 00:43:26, Place overall: 9, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.420.006.200.000.000.000.0011.62

OK, so the good news is that I didn't totally give up. 

The bad news is I did worse than last year, and not just by a little.

Here are my splits:

1 - 6:50

2 - 6:50

3 - 7:04

4 - 7:28

5 - 7:15

6 - 7:11

last little bit 54 sec.

So I felt good at the starting line.  I was nervous, but able to relax with effort which is about usual for a race start.  I guessed that I would be able to beat last year's time, but thought my place would be worse because of three ladies that didn't race last year were racing this year that I thought would beat me.  The first mile is uphill and I hung with Hal and Gina.  I was hoping for 6:45 splits but could tell by mile 2 that 6:50 would be about the best I could do.  And by mile 3 and especially mile 4 I just wasn't strong enough to keep up pace.  I tend to get weak mentally as well in the middle of races. 

By the middle of mile 5 I knew I had just over 1.5 miles to go and started to pick it up (admittedly from my slow 7:30ish pace).  I wasn't able to keep up a strong pace through that entire period however.  With a mile left I found myself asking, "Why do I race for fun?  Why is this my chosen hobby?  I could be making beaded jewelry or canning fruit right now."  By .5 miles to go I knew I needed to pick it up to at least finish strong, and I told myself out loud, "Come on!  Come on!"   Funny, that didn't help much. 

I was trading places with another girl for the last two miles and was able to find it in me to pass her with .25 to go and was able to kick it in. 

I was 43 seconds slower than last year, about 7 seconds a mile slower.

I am seeing the wisdom in focusing on endurance instead of speed since this seems to be my race weakness.  I guess I should do my speed in the form of long tempo runs and only occasional long intervals on the road.  And keep my miles above 60 throughout the summer.

The good thing is that races tell you where you are.  By knowing where I am, even though it seems I am slower this year, I can run races smarter and refocus my training.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Tue, Jul 24, 2007 at 20:26:19

It takes awhile for the mileage benefits to kick in, especially in shorter races. For a while your legs are tired, and you cannot race well, then things begin to settle down.

From Clay on Wed, Jul 25, 2007 at 09:51:32

Michelle, I think you passed me right at the end... Don't get to down, you make us old men feel bad. Keep up the good work...

From Maria on Wed, Jul 25, 2007 at 10:16:23

Great job on not giving up when things weren't going your way! I'm sure if you keep up your mileage over the next 6 weeks, you'll see some nice improvements. What I found helps me in terms of speedwork and strength at the same time, is aerobic fartlek on roads: 8-10 x 2-5 min. @ 3K-10K pace with equal time jog in between, done within 8-9 mile run. You can vary the duration of fast portions depending on how you feel.

From Michelle on Wed, Jul 25, 2007 at 10:57:44

Thanks all for the encouragement and advice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.310.000.000.000.000.000.007.31

I was surprised at how sore I was today.  Normally on the racing day I feel tired all that day, but yesterday I didn't feel tired, but just nauseous all day long.  I was downing Pepto for much of the day.  So I didn't notice any fatigue or soreness.

That is, until I got out to run this morning.  My hamstrings were especially tired.

I ran for .6 miles then stopped and stretched.  Then I went on.  At times I was able to go under 9 min pace, but averaged 10 min pace. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.011.000.000.000.000.000.0011.01

Payson canyon downhill run.  7:21 ave pace.  Wanted to take it easy today because of tired legs from the 10K.  So slower pace in general, but did one 6:27 mile on mile 6.  I felt a little pain in one hip for a while but it went away and I haven't felt it after running. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.370.000.000.000.000.000.007.37

Took an easy run.   I have been running my slower runs at a slower pace than I would like, so I tried to push just enough on the first mile to get me around a 9 minute pace.  I think that worked like a charm because it helped se the tone for the run and I was able to stay under 9 minute pace without too much effort for the rest of the run.

8:42 ave pace.

My legs are still tired but not "dead". I should be able to run a long run tomorrow without trouble but want to keeep the pace mellow (around 9 minute pace) for the first half so that I can do it.  I have never run more than 18 miles in one day.  I plan on going 18-19 tomorrow. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Maria on Fri, Jul 27, 2007 at 16:46:10

I noticed that your easy run pace is similar to mine, but you are much faster than me in races (just ran 22:13 5K). I usually average 8:45-9:00 on easy runs, so that's puzzling to me. I know there is a wide variation in easy pace between runners, but with your fitness, I would think you should easily do 8:30 or faster for easy runs. Do you have a lot of hills on your route (because that would obviously explain slower pace)? Anyway, that is not to say that you should push the pace. I believe that easy pace should happen naturally, and if you're forcing it, it's not an easy run anymore! Good luck on your long run tomorrow - definitely take it easy.

From Michelle on Fri, Jul 27, 2007 at 17:44:02

Hi Maria,

Yeah, I am not sure why my easy pace isn't faster. Perhaps part of it is the altitude at which I run (4500-6000 ft, depending where I run). Part of it is I tend to run alone on my easy days, and it is always easier for me to keep up the pace when I am with friends. We do have hills around (you can tell by the elevation variation), but I try to keep them to a minimum unless I am doing a hill workout.

I definitely slow down in the winter, partially because of the weather. Also, I get out of shape each early spring because of my seasonal work. I just had a talk with my seven year old this morning about having runs during tax season next year so that we can have time to talk and I can work out (poorly, but poorly is better than nothing) at the same time.

I may just be more tired and needing rest due to increasing my miles over time. I hope to have my easy pace get faster by fall. We'll see!

From Sasha Pachev on Mon, Jul 30, 2007 at 15:05:17

Do not worry about easy pace. It should be whatever lets your muscles and your nervous system relax while building aerobic fitness. For me, this is sometimes as slow as 8:00, sometimes as fast as 6:40, and it does not correlate very much with fitness. One day I am warming up at 6:40 all excited to run hard, then cannot hold 5:40 pace in the tempo. Another day, I warm up at 8:00 pace and do not feel like going any faster, then run 5:25 pace in the tempo without problems.

So the concern should be your tempo run pace more than the easy pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
18.660.000.000.000.000.000.0018.66

8:57 ave pace long run.

I took it nice and easy, especially since I got only 4 hours of sleep for sundry reasons.  The sleep deprivation made the first 5 miles quite difficult -- I remember closing my eyes for a few seconds at a time to see if it would help me feel rested.  Amazingly, I felt pretty much like it was a normal run the second half, like the lack of sleep was not affecting me.  Perhaps it was the gu I took:  I ate half at mile 9 and the other half at mile 11.

This is the longest run I have ever done, but not the longest I will ever do ;)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.704.500.000.000.000.000.009.20

Loafer Canyon

for some reason, my watch missed .15, so extrapolated time to the gate, including going down to the stop sign was 35:56, not close to my fastest this year.

I went up the last steep part beyond the gate in 13:55, close to my fastest for the year. 

I felt like I was running it great, though it was hard to keep up pace the last mile before the gate.  I think I could have done better if I had someone pushing me, but I was mostly alone, with my three running buddies finishing behind me.  In the end, though, I of course am responsible for my own pace.  I think I might try running up Payson Canyon with those who run up and down, but I am slower than them (they are a faster bunch), so again I will be alone.  I sometimes feel like I am in no-man's land!  I think the Payson Canyon run would be more helpful because it is not as steep and I can run it longer without resting (they normally go up 5.5 miles without resting, I think).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.080.000.000.000.000.000.007.08

Ran with the early SF group.  Nice easy run.

9:06 ave pace.

I gave up caffeinated sodas, cold turkey starting last Sunday.  I am hoping kicking this habit will help my running, but it sure isn't going to help my ability to wake up for early runs in the near term.  I think I will take a nap today!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Mon, Aug 06, 2007 at 11:42:12

Very good. I feel very strongly about not messing with your body's natural desire or ability to rest, which is what caffeine does. You get faster when you rest, not when you train. Training only conditions you for productive rest.

That of course in addition to the counsel of the prophet to stay away from caffeine.

From Michelle on Mon, Aug 06, 2007 at 13:06:07

I have been "clean" for 8.5 days and feeling much better. It is a bad habit, and somehow I am still able to get up in the morning. Just tend to go to bed a littler earlier and take small naps when I can squeeze it in. Thanks for the encouragement!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Easy mileage, though it is funny how much my "easy" pace can fluctuate during a given run.

8:46 ave pace.

In keeping with my desire to build more endurance, I skipped the track today and plan on doing a tempo-like pace up and down Payson Canyon with the fast folk (at least I will meet them and then try to wait a mile or two before they pull away).  We will see how it goes . . .

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.842.505.000.000.000.000.0011.34

Ran up Payson Canyon approximately 5.5 miles, then down and tacked some extra on on the end.

I ran with some speedsters.  For me going up was a tempo run, though they were running more at training pace.  I was able to keep strong the whole way up.  I fell a little behind those I was running with at about 4.25 up, but I didn't give up or reduce my effort much.  My time to the turn around is 46:10, about an average 8:54 pace up. 

I tried to run the downhill hard for the first three miles down, but naturally with working hard uphill, I found it hard to keep my pace even at the pace I normally run the canyon when I do an all downhill run.  My splits for the first couple of miles were about 6:50, 7:07, 7:40 (bad mile!), then 7:22.  I then slowed down to cool down to more like a 8-8:30 pace.  My legs, surprisingly my hamstrings especially, felt tired those last couple of miles.

Overall I think that it was a good run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.150.000.000.000.000.000.009.15

8:49 average pace

I put on my heart rate monitor for my Garmin for the first time today.  My HR to start was alarming:   at an 8:36 and some downhill my average HR was 167.  Thankfully it dropped after the first mile, and the average HR for the workout was 148 (or 78% of 190 since I am 30).

Does anyone have experience with MRR and the efficacy of the 220 - age calculation?

I remember in college my HR in workouts seemed to be higher than others, so I am wondering if my MRR is not actually higher than the formula.  On Wikipedia it is noted that MRR has been studied and there are many formulas and they all have a standard deviation.  Hmm. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Mon, Aug 06, 2007 at 12:12:08

According to the 220-age formula I am 45 years old (instead of 34), and between 2000 and 2004 I aged 15 years. I did not by any count. I did get faster on every distance in that time span. According to RealAge.Com, in 2006 I was 21. I cannot think of any fitness test where I am performing worse now than I did at the age of 17. This goes to show that your max HR is affected by a lot more factors than your age. 220 - age just gives you a general population average with other factors not coming into play.

I think if your HR goes down from 167 to 148 without an significant decease in effort, one or the other reading was wrong, probably 167 is wrong and 148 is right. For me, when Garmin errs, it always errs on the high side. E.g, sometimes I am jogging, feeling just fine, and HR shows 160 for a few minutes, then I keep going the same pace, and it drops to 120 and stays there for the rest of the run. I think what happens is if the air is too dry, the contact between the body and the sensor is not very good until you work up some sweat. Random electric interference can also cause problems.

I do pay attention to my HR, but how I feel is much more important for me that the reading I am getting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.285.000.000.000.000.000.0016.28

My goal today was to run about 15.5-16.5 and to run 5 miles marathon pace somewhere in the second half.   Overall pace was 8:11!

I started the marathon pace after 7 miles.  Ran on average 7:25 throughout the five miles.  The first mile was a 7:29 which was disappointing but for some reason the Spanish Fork winds were stronger than usual and we were headed straight into them that mile.   THe next mile we dropped to 7:17, then the third had the hill before Osborns so 7:24 for mile 3.  Mile 4 was a 7:19, and mile 5 had the Zephur hill and then a gradual uphill beyond that, so the best I could do was 7:35.   Our water/gatorade drop off was in the middle of the 5 miles, so that is cheating somewhat to have a break (probably 4 minutes) in the tempo run, but I'll make it harder next time I do this by waiting until after the break. 

The marathon pace miles reduced my overall pace, but my pace was faster than last week, not considering those miles, probably about 8:30 average.  I think I will try to do these "marathon pace" tempos within my long runs every other week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Brent on Sat, Aug 04, 2007 at 19:23:27

It seems, unless it has been 30 years since your Hobble Creek and 5K PRs, you certainly have the talent to reach your 3:10 goal at St.Geoge and a BQ. Good luck at St. George.

B of BS Rools out

From Tom on Sun, Aug 05, 2007 at 03:32:46

Great run Michelle! Waita hold the tempo the last 5 miles, this is just the kind of training you need to be doing. If you can do a run like this or 1/2 marathon race on off weekends and get 2-3 20+ milers in the other weekends you'll be ready to crank out that sub-3:10.

From Sasha Pachev on Mon, Aug 06, 2007 at 12:26:12

Very good run. Looks like your fitness is gradually improving. Some thoughts on your training:

Do not trust the Garmin on the distance on one measurement. Back it up with special marks, and always evaluate your fitness for the day by how fast you are running from mark to mark rather than by what your Garmin is showing. When the Garmin is really off, it is easy to spot, you are getting some impossible times. However, more often than not it is off by about 2% on either side. That is an error that is small enough to not trigger any alarms in your mind, but at the same time, it can easily lead to an erroneous evaluation of your fitness, which in turn may trigger erroneous changes (or the lack thereof) in your training.

Second, I noticed you do a lot of hard uphill running. I think hard uphill running is good once your fitness level is very high, and when you are training for a race that is mostly flat or uphill. In your case, you have done maybe only a couple of months of decent base training, and you are training for a mostly downhill race. So in that situation I would recommend running uphill easy (well, you have to get up before you start going down), and do the majority of your hard running on the downhill. St. George does have some uphill, but it is only about 20% of the race, and most of it is not bad, only 0.5-1% grade. The key to success in St. George is to be able to use the downhill effectively - go fast without breaking, so that at mile 20 you hit a decent split, and your quads are still available for the final push.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.972.001.000.000.000.000.008.97

Now that my faithful Loafer Canyon buddy is in foriegn lands, I needed to figure out what to do with myself on Mondays.  I have been running up a canyon called Loafer Canyon.  Because a long, 4.5 mile hill can tend to spread out runners you really need to run with someone you are close to, pace wise.  Running alone is not very appealing since it is dark half of the time and there have been bear and wild cat sightings. 

So, I called another friend who doesn't like Loafer (imagine that, he doesn't care for 4.5 miles uphill).  Actually, Loafer Canyon is not an ideal uphill training run because it is so steep that for me I am fighting just to stay under 10 minute pace going up, and going down is so steep in some places I don't dare risk running down hard.  So I think the Payson Canyon up and down run will start to be more frequent on my running circuit.

Back to my run today, I ran long hill repeats with my friend Mark S.  We did a gradual uphill on Spanish Fork Center street, starting at Main and ending a mile to the east.  It is very gradual except for three steeper parts.  We ran the following paces:

mile 1 7:36

mile 2 7:24

mile 3 7:38

I think this workout will be great to add to my training.  Mile repeats are nice and long and can't be faked too well.  Add a gradual hill and you get one tough workout. I will try to add more repeats to get the endurance I need.  As it was today, the third repeat was very difficult to maintain pace.  I think next time I will try to keep at around 7:35 each time, and try to add one.  I won't be in town next Monday so this workout won't be repeated until the following Monday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Fri, Aug 24, 2007 at 12:49:16

If you map that mile out on the Course Tool, this will give you an idea of the flat pace equivalent of that effort (as well as weather the distance is really a mile).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.030.000.000.000.000.000.009.03

Slow and easy 9:30 ave pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.270.751.000.000.000.000.0010.02

Wednesday morning we were to load up the car and head off to Keystone, CO for vacation.  I thought I could wake up early and get in a long run and do a tempo run while at it.  My goal was to run 12 miles with a 3 mile fast 7:00 tempo pace. 

However, I got bad sleep the night before (tossed for the last hour I was supposed to be sleeping--I hate that). 

As I started running I calculated how much time I had and realized I would have a tough time fitting in even 10 miles.  I started in Salem and headed to Payson.  I started my tempo right after mile 5, when I was heading North East on highway 89/189 (not sure what the name is).  Unfortunately, I had the Pettiteneet Academy hill in that first mile, fortunately there was a downhill after the uphill, but the first mile took alot out of me.  7:02 first mile. I started the first mile ok, but toward the 1.5 mile mark I started to lose steam and then started to question myself.  This is why I don't like to do speed on my own.  By 1.75 miles into the tempo I had given up on the tempo run (my pace for the .75 was about 7:35/mile). 

I seem to not have the toughness to do speed on my own.  This run was so frustrating.  When giving up I consoled myself with the thought that I would try to do a 4 mile tempo run on the treadmill while in Keystone at about 7:05 pace. 

Our drive to Keystone was bad, with lots of construction and delays on I-70 and a few sprinklings of boy squeals, fights, crys, whines, from the back row.  We rented a fullsized car so the three rascals were right next to each other.  It sure makes you appreciate the minivan where all the kids can be separated. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.520.000.000.000.000.000.009.52

Keystone CO.  Temperature at run start: about 45 F!  Elevation: over 9300!

Ran 8.02 in the morning.  Even though I often run at 4500-5000 elevation, the elevation here is about double, so I decided to take it easy and walk/run if necessary this morning.  It turns out I had a nice slow morning run.  It included trails, stairs, and only some walking in the first mile or when I tried to figure out where to run next.  I ran along the base of the ski slopes.  Then I followed the Snake River on the southside on a nice dirt trail, and came back up the Snake River on the north side on a bike trail.  My pace varied quite a bit.  The last three miles were about 9:30 and I felt pretty comfortable with that even given the elevation.  Overall pace ended up being 9:59. 

Went up the ski lifts with the family (my little boys were so brave!) and we planned to hike all the way down, but it ended up being 7 miles down on the mellow graded road.  A kind Keystone worker advised us of a hike called 11-7 (probably because the elevation at the peak was 11,700.  The hike was just a gradual uphill then gradual downhill loop.  Probably 3 miles (took us 1.5 hours with the kids).  I counted it as 1.5 miles on the log.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.800.000.000.000.000.000.0012.80

Ran from Keystone to Dillon and back on the bike trail which follows the Snake River then the lake by Dillon (is this Dillon Lake?).  The weather was cool.  The air was thin.  This is the not so favorable running route where you go downhill the first half of the run, then go uphill to get back.  I tried to run easy the first half so that getting back at all was feasible.  Thankfully the second half of the downhill is more rolling hills, with up and down.  I planned on turning back at 6 miles but was also hoping to hit the grocery store in Dillon for a drinking fountain before turning around.  At about 5.8 miles I was concerned but the grocery store came into view at 6 miles and I got there by 6.4 miles. I didn't get whacked too bad with the grade coming back up to Keystone; generally the first half of the run was worse than the first because the expectation of the uphill back was worse than actually running the uphill.  I was able to keep my pace under 9 minute/mile, which I was pleased about.  The average pace was 8:54 for the whole thing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Michelle on Fri, Aug 10, 2007 at 15:20:20

Don't be too jealous. I checked out my fitness center, which is just a room they stuck some equipment in while remodeling the real fitness room. There is not ventilation (not windows), no tv, no music. Very nonglamorous. I plan on doing a 4 mile tempo run (not 3 miles, not 5 miles, this comment is for Terry) on the treadmill. Wish me luck. Here's to not wimping out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.004.000.000.000.000.008.00

Ran two miles outside.  It was cold (still in Keystone CO).  Then ran .5 on the treadmill as an additional warm up, then ran 4 miles at 7:08 pace.  At times I felt like I could go faster but my breathing was the bottleneck-it's probably the altitude.  I would think that this would translate into a 7:08 tempo pace on the roads at home (today's was easier because of treadmill but harder because of altitude, probably offsetting).  The first half of the tempo was harder than the second, and I think the second half was easier just because I knew it was half over.  I think that my competitive running psychology tends to be anxiety over fast/hard running to come.  I think tempo runs will help me to learn to be comfortable with faster paces not only physically but mentally too.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.650.000.000.000.000.000.004.65

Easy run in Denver before heading back to Utah.  Ave pace 8:45.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

Ran with SF group.  Went a little faster than they normally do, at about 8:40 pace after the first mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.080.000.000.000.000.000.0011.08

I  was supposed to run with a friend but they didn't show up :(.  It's much harder for me to run alone than with a friend, especially since I didn't have my mp3 player because I thought I would have a companion.  Hmm.

These can only be categorized as easy miles because they are slower than marathon pace, but I was pleased with being able to keep up a faster pace on an easy long run.  The average pace after the first mile was 8:07, with some variation (fastest mile was 7:48 and slowest was 8:23).  It felt harder than an 8:45 pace, my most common area for an easier run.  I was able to keep to the three steps per breath (in or out) in general, though actually timing it according to the steps seemed an effort to me.  Anyone know whether a marathon should be run at 2 or 3 steps per breath?  It seems to be kind of in between the two patterns to me. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.225.000.000.000.000.000.0011.22

Ran up Payson Canyon.  Was lucky that Craig showed up.  We ran together for the first four miles before he had to turn around.

1 - 8:35 warming up, feeling good

2 - 8:06

3 - 8:11

4 - 8:17

5 - 8:43

.38 - 8:44 pace

Total time up - 45:10, 8:24 pace, much better than two weeks ago (see Aug 2 blog) where ave pace up was 8:54.  I looked at each split going up from Aug 2 and I was better today on every leg (9:20, 8:50, 8:17, 8:44, 9:20, something like that - my husband just snatched the gps from my hands).

Once I turned around and headed downhill I didn't push it at all (just under 8 minute pace coming down).  I think I will do all downhill Payson run next Thursday, going downhill faster,  and switch off between these two workouts for the next month.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Michelle on Thu, Aug 16, 2007 at 12:15:58

Tom, you'll be home before you know it, and I will be glad to have you back!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.030.000.000.000.000.000.008.03

This was an easy run, but I chose an especially hilly route without thinking about it.  Started uphill and thus gave myself a big fat 10:28 first mile.  Then I was running down Harry's Hill in Salem so pace picked up.  There were dark clouds to the north around Springville/Mapleton/SF.  By mile four I am down Zeffir hill and it is sprinkling.  Mile 5 brings a huge downpour, and I was wondering if I was going to get shocked in the ears because I had my MP3 player on but thought that maybe the action of turning it off would be more dangerous than leaving it on.  While it was raining hard a biker passed me from behind, and tried to say something to me.  I didn't see him (or hear him) until he passed me and had his head turned toward me.  I let out a huge scream, because it gave me quite a fright and I am a scaredy cat.  The poor guy, he probably had something very witty to say about the downpour that got swallowed up in my scream.  Well, that showed him!  Did I mention yesterday that I flagged down a car down Payson Canyon because there were two dogs on the side of the road barking at me and I was afraid?  My husband was not pleased I was more afraid of the dogs than a stranger.

My overall pace was 8:52, including the slow first mile.

Tomorrow is my first EVER 20 miler.  Does that mean I get to eat whatever I want today or tomorrow?  I am still trying to lose weight which means I probably shouldn't do either. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Tom on Fri, Aug 17, 2007 at 10:41:14

I say a 20-miler entitles you to at least some type of indulgence, personally I'm big on red meat and/or chocolate later in the day after the big long run when the appetite kicks in.

Michelle you need to get some mace or something. Then you can use it on either the dog or the stranger, whichever is more appropriate.

From Tom on Fri, Aug 17, 2007 at 10:42:06

Just please don't use the mace on any running buddies, however strange they may be.

From Sasha Pachev on Fri, Aug 17, 2007 at 15:14:32

Eating properly is actually more and more important the harder you train. If all you care about is lose weight, yes, most often it will go down no matter what you eat if you just train hard enough. But if your goal is to perform, things are much different. I've tried doing 100 miles weeks on a sloppy (although still much better than the average American) diet and the result was overtraining. I reached a point where I was tired at 60 miles a week. After cleaning up the diet, and properly refocusing it to meet the needs of the training, 100 miles a week is now a break.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.814.000.000.000.000.000.0020.81

I did it!  I ran my first 20 miler!  Overall pace 8:08.

So we started at 5am at the Stake Center in SF.  I thought we started rather fast (mile one and two were 8:27 and 7:57).  I did loops when people stopped because I think the group stops too often and/or too long and I want to shorten the breaks to make the long training runs more like a race environment.  I ended up running with Alison and Craig for quite a bit of the run.  At Osborns (6 mile point) we met up with Gina and McKenzie, Pat Loss, and a fast couple from out of town.  I had planned on doing some marathon pace miles after Harry's hill (a 1 mile hill), but these fast runners were right ahead of me, and Pat encouraged me, so I started my tempo portion and he and I caught up to them (7:13 mile for mile 8), then the uphill started and my pace slowed but I was able to hang on to the fast crew ok up to the top of Harry's (splits were rather slow though, 7:55 for mile 9 and 8:44 for mile 10).  Mile 10 included some recovery jog.  Then when we started downhill and I pushed my pace again through the Salem stake center (7:30 mile 11 and 7:05 mile 12).  After this we slowed down a bit but kept to about 8:10 pace overall, with some faster and slower miles.  At 18-19 miles I felt pretty tired and like I was hitting a wall, but Alison was a great motivator and encouragement.  At the 20 mile mark I stopped and gave Alison a hug, I was so excited to have done it.  Then we split and she headed for home and I headed for my car.  On the last mile or so alone I got a funny image in my head like I was Forrest Gump and I was running like when he first run and his leg braces fell apart as he run and flew off him.  Only I imagined that my legs were going to be the pieces falling off me, perhaps at the hip bone, perhaps at the knee.  My legs were tired by the end!  I guess this is what the 20 miler is for.

When I got home I filled my tub with all the ice in the house and cold water.  I got in the tub and lined it with three plums, three fig newtons, and a bottle of water and told myself I couldn't get out of the tub until it was all gone.  So that served two purposes.  I forced myself to start refueling and I got my ice bath in.  After a hot shower, I got into some jeans and when I tried to put my second leg on I fell onto the floor.  While having a still damp foot may have had something to do with it, I couldn't help but to giggle at myself because my stiff legs probably are the main culprit for my clumsiness.  So, I also took 800 mg of ibuprofen.  I am hoping I can recover sufficiently for training next week.  We'll see!

Side note, I am down 17 pounds from tax season and am only one pound away from a realistic weight, but I will try to lose throughout my training if I can because my ideal racing weight is probably still 16 pounds away.  Every pound should help!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Michelle on Sat, Aug 18, 2007 at 12:28:24

Sasha would find out I am thinking, but some chocolate is definitely in my future. . .

From Michelle on Sat, Aug 18, 2007 at 13:38:40

What an impressive run! I'm so jealous of people that did track in highschool and for sure college, that gives you the training to go of off! I'm also impressed with the ice bath, I don't thkink that I could bring myself to do that!!!

From Christi on Sat, Aug 18, 2007 at 17:23:48

Hey Michelle- What a run! I did my first 20 miler today too, only much slower than you! Like you, the group I went with stopped too much and for too long. I should have run circles like you. Your performance today is inspiring!

From Lulu on Mon, Aug 20, 2007 at 11:44:39

Congrats on your long run! I laughed at the jeans story. I find after a marathon my "balance" muscles are fatigued. I tend to trip all over myself and cannot be trusted with condiments at the table. Maybe that is your excuse! Enjoy your chocolate -- you probably burned 1800 calories on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.850.004.000.000.000.000.0010.85

My legs felt good waking up this morning, just a little sore from Saturday's 20 miler.  I do have some dull lower back pain, I think from the 2.5 hours of trenching and sprinkler work I did Saturday.  I took some Ibuprofen before my run. 

I ran a variation of the hill workout I did two weeks ago.  Two weeks ago I did mile long hill repeats, but I read in my Competitive Runner's Handbook that the distance for the hill repeat was too long because it makes the rest too long.  So I went to the hill and figured out how to shorten it during my warm up, which works well since both ends of the hill (beginning and end) are mostly flat, so the hill becomes shorter and steeper on average by shortening.  I started at 200 East and went to the Junior High sign, which is .67 or 2/3 of a mile.  I wanted to go just under 7:30 pace, since 7:26 is my goal overall marathon pace, and this is uphill.  That means the hill should be 5 minutes or less going up.  I wanted to do 6 reps, which I knew would be mentally tough because I was on my own, and two weeks ago I did mile repeats but only three.  So I decided that I would likely need a potty break somewhere in the middle so I would break up the workout into two sets of 3, thus making the workout somewhat easier but still a challenge for sure.

I got two miles of warm up in before starting the reps.

 

1 - 4:50 (7:16 pace). 

2 - 4:50

3 - 4:51

Between rep 3 and 4 I ran 1.37, including running to a gas station for a pit stop and running to the bottom of the hill.

4 - 4:58 Let myself zone out a little in the middle.  By the end of rep 4, jogging down the hill I told myself that I couldn't think about both the following reps right now, just try to do well on 5 and 6 will have to take care of itself.  Legs feeling tired (my quads are feeling it, not sure if from this workout or from Saturday).

5 - 4:51 I watched my pace closely in the middle which helped me stay on track

6 - 4:49 I again watched my pace but it was horrible at the start of the rep (headed for 8 minute pace at the top of the first steep part at 300 E).  I just watched my watch and didn't give up and shaved my pace down little by little.  The steepest part of the hill is at the end and I pushed it up not sure if I would even break 5 minutes but pushing hard, and actually got my best time.

Overall I am pleased with the consistency of the rep times.  Sure rep 4's time wasn't so great but I was happy I brought it down for 5 and 6.   I am hoping my endurance at higher speeds will be improved by these types of workouts.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Tom on Mon, Aug 20, 2007 at 10:51:45

Congrats on your great workout, especially after the 20-miler. Hopefully the ice-bath, ibuprofen, etc. will keep you healthy. Weird things can happen on 20+ mile runs, watch out for any new strange aches/pains that linger and lead to BIG pains (speaking from personal experience here).

From Tom on Mon, Aug 20, 2007 at 10:52:03

Congrats on your great workout, especially after the 20-miler. Hopefully the ice-bath, ibuprofen, etc. will keep you healthy. Weird things can happen on 20+ mile runs, watch out for any new strange aches/pains that linger and lead to BIG pains (speaking from personal experience here).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.040.000.000.000.000.000.007.04

8:50 overall pace.  I was planning on a nice easy recovery run today and my body sure told me it needed one.  9 minute pace was sure feeling good.  My legs didn't want to go any faster so I didn't try to, other than just trying to keep below 9 minute pace.

800's on the road tomorrow! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.560.000.004.000.000.000.008.56

This is my first non-hill interval workout on the road.  I wanted to do 8x800m @ 3:15 since my goal pace for the marathon is 3:15.   I met with Allison in SF and it was windy, but we warmed up toward the non windy side of town.

I did about a mile before meeting up with Allison, then we warmed up another .76, then started the intervals.

This is where a GPS watch is so useful.  I just have the lap pace in the big window and make sure that is 6:30 or better. 

1 - 3:14 (felt hard but like had to hold back to not overdo the first one)

We stopped and stretched after the first one, and jogged 2 minutes, then

2 - 3:08 felt much better than first one, fast because going downhill on Scenic Drive

3 - 3:12, felt good and like was still holding back

4 - 3:14, felt good but now starting to work to keep pace

5 - 3:16, had a hard time snapping into the fifth interval, so my pace was off on the first half and ran a significant negative split to close the gap, ran up the hill from river bottoms to upper SF neighborhoods during rest between 5 and 6

6- 3:14, was still cresting the hill by the time it was time to start this interval so had a little bit of uphill and I didn't feel quite rested, but felt better in the 1/2 half of the interval.

7 - 3:06, felt good

8 - 3:08 still felt good!

So I felt good about the workout overall.  I need to work on starting my middle intervals faster, but only went over my target of 3:15 once and that was by one second.  I guess next time (perhaps in two weeks) I will be doing 10x800m on the road. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Fri, Aug 24, 2007 at 12:46:26

Next time make sure to do them on the exact same stretch of road alternating directions. This way you can monitor consistency, as well as adjust for one direction being faster than the other. One example - there is a stretch on the Provo River Trail that looks almost pancake flat, very slightly rolling, but you cannot tell with a naked eye which direction is faster. Yet if you do many times 400 alternating directions, one always ends up being 0.5 faster than the other.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.153.000.000.000.000.000.0011.15

Ran down Payson Canyon.  Before deciding to go I ran downhill by my home a couple of times to make sure my knee could handle it.  Yesterday I started to feel some tenderness in one knee, not while running but after.  I couldn't feel the knee so decided to do the run.

From the start my legs felt sore, probably from Saturday's 20.8, Monday's hill repeats, then yesterdays 8x800 workout.  I just took the run nice and easy, staying in the back of the pack.  My average pace down was 7:28, with three miles 7:05 or faster. 

I felt fine except for sore legs.  I had an ice bath when I got home and plan to pop some ibuprofen.  I'll need to take it easy tomorrow so that hopefully I won't have dead legs for my race on Saturday (I am doing Top of Utah 1/2 marathon).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.150.000.000.000.000.000.005.15

Easy run, my legs were very sore from Thursday.  I shouldn't have done the Payson Canyon downhill run yesterday for optimal performance on the half marathon tomorrow, but I wanted to train through this so I guess my legs are ok being a little sore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Top of Utah 1/2 Marathon (13.1 Miles) 01:28:42, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.400.0013.100.000.000.000.0016.50

I ran about a mile before the race at a very slow pace to wake my legs up.  Had Ibuprofen before the race because my legs are still sore.  I did some good stretching.  I met a couple of guys that are on the blog.  It's always nice to meet people face to face.

The Top of Utah is a great race, superior to Hobble Creek because there were plenty of buses toward the end and plenty of bathrooms at the top, and even bathrooms along the route (fortunately I didn't need one, but just knowing it is there is comforting). 

My low level goal was to be under 7 minute pace.  My higher goal was to break 1:30, which meant being quite a bit under 7 minute pace.  I didn't think that I could beat my best ever 1/2, 1:28:51 at 2006 Hobble Creek just because the course is not as down hill.

My strategy was to be at about 6:45 for the first 6-7 miles so that I could use that under 7 minute pace time on the remainder flat miles if I needed to go slower than 7 minute pace, so that I could average 7 minute pace or better.

1 - 6:40 this was a good start, but I could feel the jolt of starting into a fast pace, it took a couple of miles to feel comfortable

2 - 6:50

3 - 6:40

4 - 6:47

5 - 6:36

6 - 6:40 I took 1/2 a gu at 5.5 miles

7 - 6:30 last good downhill mile, got flat after this mile

8 - 7:01

9 - 6:54

10 - 7:00

11 - 6:56 feeling tired but strong.  This mile had some uphill in it, at this point I knew if I stayed strong I would break 1:30

12 - 7:24 suckiest mile, there was some uphill, sun in your face (thus sweat in my eyes).  I was headed for a 7:40 at first but just told myself if I could finish with a split of under 7:30 I would have a good time, so the second half of mile 12 was faster than the first half

13 - 6:36 crested the hill and went downhill.  I think I could have pushed this last mile about 10 seconds faster but just didn't feel like it at the time.  I was happy to decrease my time so much from the prior uphill mile.  I guess I was still a little weak.

.1 not sure, I measured the course a little short (13 miles and 89 feet).  They had the timer right at the corner and I stopped at the timer, only to see the finish line around the curve ahead about 10 yards away, this probably added a couple of seconds.

So the course is not as fast as Hobble Creek, but I ran it faster!  And with sore legs!  This is an overall 1/2 marathon PR for me and I am very happy with it overall.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jon on Sat, Aug 25, 2007 at 13:56:46

Good job on the race today, with a PR. It was nice to meet you at the start. Are you in Logan?

From Cody on Sat, Aug 25, 2007 at 14:06:42

Nice job Michelle

It was great to meet you and talk a bit. Sub 90 mins is a GREAT time. See you at St George?

From Sasha Pachev on Sat, Aug 25, 2007 at 17:17:05

Very good run. Congratulations on a PR on a slower course. I have to do some thinking on what it is worth (the add it to the predictor), but it is very obvious right now that your increase in mileage has paid off.

From Brent on Sat, Aug 25, 2007 at 19:24:01

Congradulations on the PR, awesome time.

From Sasha Pachev on Wed, Aug 29, 2007 at 16:18:43

I have now added this to the predictor. It says assuming 55 miles a week sustained overtime you will run 3:05:26 in St. George. So in other words, your threshold is good enough to run a 3:05, and if you do not, barring illness/injury/muscle breakdown it would be due to the fuel system failure. The best way to train your fuel system is frequent medium long runs with a marathon pace tempo in the middle. Since your threshold is already there and will not go away, your training focus should be primarily on those types of workouts. How many times a week can you go 15 with 10 in the middle or at the end at 7:20 flat pace equivalent? Do you think you'd be able to handle that twice a week?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

My goal was to do a 10 mile recovery run after the 1/2 marathon Saturday.  I have never really considered that "recovery" and "10 miles" could describe the same day, but since my mileage has been high for the last month or two, and I see the big dogs (yes that's you, all you guys who are always on the top mileage boards) doing that many miles or more each day, I thought it could work.

I think it did.  The first mile my legs were pretty tired, but they alternated between feeling tired and feeling good throughout the run.  My legs felt sore before the workout, but not as sore as last week after the speed one day then downhill Payson Canyon the next.  They never fully recovered for the Saturday race, so my legs feel better as I walk around today than they have since last Tuesday. 

The average pace for the 10 miles was 8:36.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From sarah on Tue, Aug 28, 2007 at 00:13:34

wow...Congratulations...Sasha and I were just joking about what a "real runner" is. He said, "Oh, you are a real runner when you can say I'm going for an easy 10 mile run." And at 8:36 pace too...I have to say for all of us trying to get into shape that as long as we aren't limiting ourselves and continually reaching new heights than we are also "real" but I am deeply impressed..Good Job!!

From Michelle on Tue, Aug 28, 2007 at 00:54:01

I think that you are in a totally different league than me. I think that there are those of you that are born with the talent and body structure to be a runner and then those of "me" that just force my body to run without any natural ability and try to get some accomplishment out of it. But you are definatley an inspiration!!!

From Michelle on Tue, Aug 28, 2007 at 10:39:14

Sarah - I am not sure where you got the "real runner" phrase, I sure didn't use it. It can be offensive to those of us who don't make the cut off, right? I said I wanted to run like the big dogs. Thanks for your support & comments!

Michelle- Now your post seems like it should have been posted to another blog. I don't have much talent and I am about 15 lbs too heavy for ideal running shape. I actually started running in jr. high because the most popular girl in school ran. She was really skinny, had the "body type" the rest of us wish we had, but I never did. I was the biggest girl on the BYU team when I ran with them and I am about 10-15 lbs heavier now! I am now under the Athena cut off but just barely, and I am only 5'5". I am still hoping to drop a couple more by St. George. I guess I do have some low end talent, but I think the mileage helps everyone. I run alot worse at 40 miles/week than when I run 60. All the same, I appreciate your support, we can all use encouragement.

From sarah on Tue, Aug 28, 2007 at 17:37:24

The real runner phrase came from something I said in my blog when I said that my 9 minute mile pace was cool to me but not what real runners do...then somebody...I think Mik'L said something about it and Sasha and I were talking about it. It probably isn't a good term but it was just what Sasha and I had been talking about and then 2 seconds later I saw your 10 mile recovery run on your blog and it was just funny..that's all. You are doing awesome.

From Sasha Pachev on Tue, Aug 28, 2007 at 18:00:46

Michelle - tendency to become overweight does not imply the lack of running talent. I remember one time watching a 10,000 meter race in the Moscow high-school age championship. There was a guy nicknamed Tolstyi, which means Fat in Russian. He lived up to his nickname, was not exceptionally overweight but he definitely stood out in the crowd of lighter runners. He would definitely be a true Tolstyi if he did not run, and he might very well be by now if he is still alive. He ended up blowing everybody away on the last half mile and winning the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.250.004.000.000.000.000.0010.25

Had to workout alone. Warmed up 3 miles then started into mile repeats.  My legs are still a little tired from the 1/2 marathon Saturday, but they were ok.  During my warm up I headed out for the farm roads, but it was pitch dark at 5:20 still and I got spooked by dogs barking who seemed to be approaching me and I couldn't see them so I turned around.  I stayed on Salem Canal road for the rest of the run.  I don't like running so much in the dark.  So I picked a mile on the Canal that I could do both directions.  My goal was to be 6:40 - 6:45 each mile.

1 - 6:44 going east, felt the 1/2 marathon in my legs as I got started

.5 mile rest

2 - 6:33, going west felt better on #2, which seems common

.25 mile rest and potty break

3 - 6:41 going east, I was happy to break the time from the first mile

.52 mile rest

4 - 6:46, heart breaking because I felt like I was going hard enough to break it, I thought I was going to be a couple of seconds faster.  This mile I had a hard time getting to the correct pace, and it felt hard to keep it once I got there.  I was close but off!!!

Ran just over 2 miles cooldown. 

So although I was sad to not be 6:45 or faster on the last one (can anyone say A-type personality?) overall I was happy to be able to do a speed work out on my own in the dark.  I would have waited until Wednesday to do speed, but my hubby needs me back early tomorrow so I won't be able to get in as many miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Wed, Aug 29, 2007 at 15:49:39

What kind of effort were these? Also, what kind of footing? And, are the start and the finish identifiable enough from the aerial view to be able to verify the distance via the Course Tool?

From Michelle on Wed, Aug 29, 2007 at 18:38:23

This was pretty much as fast as I felt I could go for four intervals. I would guess its at between my 5K and 10K pace. The surface is Salem Canal Road, which is asphalt but is under construction in a couple of places so I did step in a couple of uneven places at times and get on dirt edges at times but would try to jump back on the asphalt as soon as possible. We can compare this workout to the 1200's on the track I did on July 11th. I am in better shape now than then, so I think my track 1200's would be more like 4:25 or so and these same repeats on the track would likely be more like 6:20-6:25. I will be trying to get running partners for speed, but this week it didn't work out.

What is the Course Tool you are referring to? Is it on your website? The canal road curves and you can't see the beginning from the end, but I did use 1 mile lap intervals on my GPS.

From Sasha Pachev on Fri, Aug 31, 2007 at 11:22:00

Michelle - the Course Tool can be seen when you log in. It is in the menu on your left.

Did you make sure to start and end each mile interval in the exact same place?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.332.000.000.000.000.000.007.33

Had to run early this morning and get back early because my husband had a meeting to get to this morning. 

I was very surprised that I was able to hook up with different fast runners throughout the run.  This was good because I only had an hour to run. 

Ended up with a couple of miles under 7:30 and 8:02 overall pace. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.585.001.000.000.000.000.0013.58

Was planning on running down Payson Canyon with three miles fast (below 6:45), but we ended up not having a driver up so we had to run up and then down Payson Canyon, with the Boy Scout camp as the turn around. 

Going up the first four miles were pretty easy slow (9:05, 8:49, 8:36, 8:41).  The fifth mile going up the canyon gets steeper and I pulled away from the group to try to do that mile hard.  I obviously didn't do the uphill at tempo pace, and when I do it's that fifth mile that is hard for me.  I ran the fifth mile in 8:38, which is actually faster than my last split for that mile during a tempo run.  I then had a slower .44 to the top (9:20 pace) and another .37 of circling around while waiting for the others to be ready to head down.

I told Mark when we started down, "I'm going to try to run this first mile under 7 minute pace since the first mile is the only serious downhill."  Well, I didn't see him much after that, but started seeing more runners coming up, including our own prodigal son, Tom Lee.   I ran that first mile in 6:00, I think my first 6 flat mile in 9 years, even when considering downhill (and this obviously was downhill).  I continued to push the second mile down but it was flatter and my split was 6:45.  After two miles down I knew I would slow if I didn't have company so I looped back for Mark who was running awesome, and we ran 6:46, 6:53 miles together.  He pulled away on the third mile and I had a 7:01 split for that one (dang, that sucks to be just over 7 minutes).  Once we got down to the bottom I tacked on another couple of slow miles (around 9 minutes). 

Overall, had 13.58 miles in 1:49 (8:02 ave pace)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Michelle on Thu, Aug 30, 2007 at 18:35:57

This is great news!

How about we run the race how Sasha would run it (except more than one minute a mile slower, of course)? I think 6:45 is a good target (especially if you have someone to help you do it), and we can trade 1/4 miles leading and drafting. What do you think? I haven't been able to make head or tails of the map yet. It seems upside down to me and I don't know the streets well enough. I was thinking to run part of the course tomorrow to try to figure it out, and to get at least 3 miles in before the race.

From Sasha Pachev on Fri, Aug 31, 2007 at 11:30:03

Very good workout to build fuel storage. I would not put too much faith in the GPS mile splits, especially in a canyon. Sometimes they are right, sometimes short, sometimes long. Also, it is very hard to go down at the right pace after running hard uphill. It usually takes me 2-3 miles in that situation before the pace starts matching the effort. At first, I am running much slower.

Also, 10 K run properly is very very painful. 10 K pace in training never feels good for more than a mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.001.000.000.000.000.000.009.00

Ran the Payson Canyon 10K route and continued west into the foothills to tack on more mileage.  Ran a varied pace, but over all it was 8:30, with a 9:05 first mile and one in the lower 7's in the middle, so I'm going to chalk that up as a marathon pace mile. 

The 10K course is very flat, which surprised me.  It goes through farm land to the west of the city.  I am happy about the flat nature because it should make it a great fast tempo run with Tom on Monday.  There is a slight uphill for the last mile, but I will try to forget that real soon.  I think a 6:45 pace for the 10K is doable but will be quite hard for me since I have been focusing on the marathon training -- lots of miles (at least by my standards) and tempos and speed geared toward the marathon. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.030.000.000.000.000.000.0021.03

 Long run with the SF group.  Kept it easy because of 10K on Monday.  My goals for today were to bring my week up to 70 miles, and to only push one mile, up Harry's Hill (about a 1 mile incline) but I think the pace wasn't quite MP still, and I had to jump into the bushes for a potty break on the way up so it didn't go quite as well as I was hoping up the hill.  My pace up the hill was generally 8:30 about the first 2/3 up but slowed to about 9 min after the potty break. 

2:57 for 21.03, 8:25 pace.

My first 70 mile week since 1998!!!! 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: Payson Onion Days 10K (6.2 Miles) 00:42:14, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.500.006.200.000.000.000.009.70

Well, this race was kind of a mixed bag.

Tom and I were planning to trade off 1/4 miles leading and drafting.  I think that it went really well.  It felt good to be behind him on my off quarters.  I am not sure if it is the actual drafting or the emotional support, or how that prevented me from going out too fast, but I think it was a great help.  We stuck together for the first 4 miles right on pace or a couple of seconds faster for the mile splits, but somewhere in the fourth mile and then the fifth my watch went crazy on me and showed me a pace much slower than we were going.  I told Tom, "I think we have slown down," but he assured me we were on pace for another 6:45 (this was toward the end of the fourth mile).  He led the first quarter of the 5th mile, and I let him go.  There was a slight uphill at that point, and I was confused by my watch but most of all I was not tough enough to hold on!!!!!!!  Dang it, I shouldn't have lost touch with him.  Well, my watch was still screwy for the rest of the race so I couldn't gauge my pace well, but I caught a guy in the fifth mile and I think another one in the sixth.  I should have caught the last guy between Tom and I, but I just didn't have the drive to finish the race well. 

On the flip side, this is my best 10K in years.  I did a 43:24 on July 24th, and my fitness has come a long way since then.  On the 24th race, I slowed down in mile 3, and slowed further to a 7:28 in mile 4 and never went below 7 minute pace again.  On this race I stayed on pace through mile 4, and slowed to 7 minute -7:10 pace for mile 5 and 6 (I don't have reliable splits but extrapolating from the beginning miles and my ending time).  When I finished the race, my distance said 6.00 miles, and Tom's watch caught 6.19 miles so there was something up with my watch.  My time on my watch was right on though with the runnercard results.  My overall pace for the race was between 6:45 and 6:50, so I was close to my overall goal for the race, and I won the race which was also a bonus. 

Since this was to be mostly a training run, a tempo run, I suppose I should be happy.  The race puts me just under 3:10 for the St. George so that's in line with my expectations.  I am still not sure what to target for St. George.  The SF 1/2 marathon this Saturday should help since it is a flat hard course.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Mon, Sep 03, 2007 at 15:08:18

Michelle - this predicts closer to 3:00 in St. George. Bill Cobler is in shape to run at least 2:40 in St. George, and he beat you by 4:09. This extrapolates to about 17 minute gap in the marathon, which would give you 2:57. Add another 5 minutes or so for the difference between his 120 - 150 mile weeks and your 60-70. I was also rather conservative when I said 2:40 for him - last year he was running slower times in all the control races and managed to hit 2:38. He wants to run 2:35, but I added a margin of error adjustment for the difference between what an ambitious runner wants to do, and what he actually will. That may be an error on my part - Bill hits what he shoots for right on much more frequently than the average competitive runner.

I hope you learned today that although you may have paid $250+ for your Garmin, and it does come handy at times, you should not put $250 worth of faith in it. Learn to rely on things like your leg turnover, breathing, muscle pain, and overall sense of momentum to judge your pace and effort.

From Sasha Pachev on Mon, Sep 03, 2007 at 18:58:10

And you did bury the field, in case you did not notice - 4:45 gap on the second place, that is a lot in a 10 K.

From Lybi on Tue, Sep 04, 2007 at 10:03:24

Great job, Michelle! Hey I never noticed before that you have three little boys about the same ages as mine. My little guys are 6,4 and 2, but they all have birthdays coming up in the fall. It is inspiring to see what you are able to do with running along with all the other commitments you have. Congratulations!

From Kerry on Tue, Sep 04, 2007 at 11:52:34

Congratulations on a great race and a first place finish! I'm looking forward to hearing how you do at St. George (now if only we could get Tom there somehow). It certainly sounds like you're in line to beat 3:10.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.360.000.000.000.000.000.007.36

Easy recovery run in SF.  My legs are feeling kind of worn out.  I am a little concerned about the effect of the weeks of high mileage, so I did less today since my runs for the next couple of days will have over 10 miles each.

8:46 ave pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.560.000.005.000.000.000.0010.56

10x800m with Craig.

My goal was to do 3:10's with 3:10 as a rest.  We did not do the same 1/2 mile for each repeat, but there were some hills throughout.  This makes the splits less even and comparable, but it is hard for me to find someone to train with, and I haven't found anyone willing to do the repeats on the same stretch. 

We warmed up for 2.27 (starting at 10 minute pace, dropping to 8:30ish) 21:00 to Osborne corner in SF riverbottoms.   Then we started our repeats.

1 - 3:05 slight downhill (3:06 rest)

2 - 3:04 flat (3:03 rest)

3 - 3:19 steep uphill for part, slight uphill for rest (up Zephyr hill for those who are from SF/Salem area)  this one was a disappointment time wise, but I wanted to keep the effort consistent since I had so many more reps ahead of me (3:11 rest)

4 - 3:04 reverse of rep #3 (3:07 rest)

5 - 3:08 flat (reverse of #2)

6 - 3:13 slight uphill (reverse of #1)  this one made me mad because I was on target for sub 3:10 for the first half but struggled through the second half of the repeat (3:13 rest)

7 - 3:00 downhill and flat - this is the hill down to treeline road from Osbornes (3:13 rest)

8 - 3:03 slight downhill and flat (3:05 rest), was raining now hard and I was running toward the storm and the lightening.  I was thinking, "Why am I running as fast as I possibly can into a storm?. . .If lightening comes at me, would I be better off with my feet on the ground or off the ground?"

9 - 3:13 slight uphill (3:14 rest)  Heavy downpour during the first half of this repeat.

10 - 3:05 slight downhill (reverse of #9) Rain lighter on this one.

I only had .6 or so warm down because I was already late for getting home so hubby could go to work.

Even though I didn't hit my target for every rep, I was feeling good (though tired) in my last reps.  I felt stronger than the 8x800m workout from two weeks ago.  I averaged 3:07.4 per rep, compared to 3:12 average two weeks ago.

I am writing this up in the evening and my legs are slightly sore but not too sore which I think is a good sign.  I am feeling upbeat!

4 -

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.266.000.000.000.000.000.0012.26

Ran down Payson Canyon.

I first ran up the canyon one mile (9:07 mile 1) while waiting for the driving situation to shake itself out, then got picked up and was driven to the top.  It was cool at the top but no wind or rain.  I wore a long sleeve shirt and was soon regretting that choice.

The first mile down  (mile 2) was easy and still warming up (7:39), then miles 3-8 were under 7 minute pace, with the fastest mile at 6:37.  I then pulled back to about 7:20-7:30 pace so that the run wouldn't hammer me too hard. 

The run was very enjoyable and seemed to go by quickly. 

Overall pace was 7:07 for the downhill portion (11 miles at 1:18:18) then jogged to corner and back to the car.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.010.000.000.000.000.000.009.01

easy run @ 8:35 ave pace.

SF half tomorrow.

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Comments
From Michelle on Fri, Sep 07, 2007 at 10:32:05

I really pushed to get it.

After logging 59.97 one week I have not been remiss to get every .01 where I can find it.

Race: Spanish Fork 1/2 Marathon (13.1 Miles) 01:31:38, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.750.0013.100.000.000.000.0017.85

Well, this race was really a good one for me.  I felt good, and I ran according to how I felt.  My primary goal was to be 7:15-7:20 pace (marathon pace) during the first half, even allowing myself to slow more for the uphills.  My Garmin proved unreliable again in this race (should I return the dang thing?), showing a pace slower than the what my actual time between mile markers showed.  I will post my Garmin splits though they are generally slower than my time between mile markers (my overall distance according to my watch is 12.95, and I am sure the course was dead on).

I warmed up 2.5 miles before the race.  I bought new running shorts yesterday with three mesh pockets in the back, and I put a gu in one and I lost it somewhere in my warm up!  I was assured there was gu on the course.

1 - 7:04 I felt good but felt like I may be getting myself in trouble by going out too fast.

2 - 7:17 I think this was the first mile that measured significantly longer than the mile marker, the real pace for this mile was probably more like 7:12.  I started to run with a man from Hawaii.  He was too small of a frame to draft much off, but he was a great companion.

3 - 7:21 according to garmin, but 7:10 according to pace from marker to marker

4 - 7:11, there was the uphill to Osmonds in this mile, stayed strong, fell behind Mr. Hawaii in the uphill but caught up on the gradual downhill

5 - 6:59, gradual downhill and flat, felt good, started to think that perhaps I would do much better than my projection of 1:34ish

6 - 7:20, (7:10 by marker) Zephyr hill in this mile and water station.  There was a water station at about 5.6 miles but NO GU!!  Mr. Hawaii heard me ask for one and was kind enough to share one with me.

7 - 7:18 (7:26 by marker) crest the final hill and suddenly realize I am over halfway done, and I am looking forward to a couple of downhills.

8 - 6:41 - downhill baby! I pass Mr. Hawaii.

9 - 7:01 still feeling good, and I pass Hal as he slowed down too much at the water station.

10 - 7:01, some downhill, I close the gap on Hal and Mr Hawaii, but never quite get them, but I kept them in touch and ran the same pace, which was an improvement on many races where I just let people pass me and then the fact that they pass me encourages me to slow down.  So am toughening up.  My next step is to actually catch up to them and give them a run for their money.

11 - 7:08 I realize I will break 1:32 if I keep around 7 minute pace

12 - 6:56 I am feeling good

13 - 6:37 pace for the last .95 my Garmin recorded.

These splits were generally slower than actual because my Garmin measured short, but they show that I did do negative splits.

I kicked at the end somewhat but Hal and Mr. Hawaii stayed ahead.

Overall pace is 6:59.4 (yes, Tom, the .4 matters and it matters that it was under 7 minutes).

I then ran .6 cool down then had to get home.  When I got home I ran really slow to the nearby park for a pancake breakfast as part of Woodland Hills Day, still in my running outfit.  I wasn't very hungry (one sausage, half a big pancake, and some toxic Sunny D) so when the boys wanted to play I said "Sure" and I did the "Sasha", I ran around the park while my boys played and got in about another 1.5 miles.

I wonder if the "flat 1/2 marathon" on the race predictor means a flat 1/2 marathon or if it nets flat (has uphill and downhill but starts and ends in the same place).

This race and others predict me under 3:10 marathon in St. George (this one predicts 3:06!!) but I am afraid to go out planning for under 3:10 since it is my first marathon ever.  Tom has given me a spreadsheet that gives projected splits which takes elevation gains/losses in account, but I am not sure what my goal ending time should be.  I surprised myself with the race today, but I don't want a negative surprise in St. George.  I am going to need some advise on this topic.  Help!

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Comments
From Sasha Pachev on Sat, Sep 08, 2007 at 14:18:33

Michelle - flat means pancake flat, like the track. Net elevation gain/loss is almost meaningless without the course profile. For example, the Striders 5 K has a net zero change, but it is 50 seconds slower than a pancake flat 5 K.

I am going to make a list of racing mistakes sometime, and one of the top items on it would be counting on being able to pick it up in the last 6 miles of a marathon. Relatively few people run their best marathon with a negative split. Even on the world class level, many runners will not run their best if they can negative split, although for some negative splitting works. Of course, in a race, a fast early starter gets passed by a slightly more fit negative splitter, and we often see it on TV, so a faster early start has a negative publicity. What we do not see very much, though, is the failure of the negative splitter to catch the fast early starter, which happens just as much, but the media does not care about somebody who did not win, or that is not in the lead.

I would say go out comfortably hard, entirely based on effort, ignore the pace, get to 20 and then just hang in there. What often happens is that the last 6 miles are run survival mode regardless of how slow you start. Sometimes getting to 20 a little quicker actually makes it easier to run the last 6 - when you crash you have a reason to hang on because you are still on target for a decent time, also certain types of fatigue are a function of time on your feet more than a function of muscular exertion, and will happen anyway, and sometimes having the neurological momentum when you hit the wall pulls you through the first couple of miles of it at a faster pace.

From Tom on Sat, Sep 08, 2007 at 14:42:54

So the $100 question....to run SG marathon all scientific using spreadsheets and pace bracelets and Garmins OR to bag all that stuff and run by 'feel'. The art vs. the science of running. For some reason on longer races for me when I try to ignore the pace and run by feel I always seem to go out way to fast and I crash-and-burn and hit the wall and all the ugly stuff whereas I feel like the scientific approach has helped be better reach my goals (but perhaps not reach my potential). But I also run with guys at work who always leave the garmin home for races and who do very well by running by 'feel'.

Michelle I guess the question is what kind of runner are you? Since this is your first marathon perhaps there isn't an answer and we'll have to wait and see....

From Cody on Sat, Sep 08, 2007 at 15:00:06

Michelle-

Great Race! You are looking great for ST. George. Your training is paying off.

I will add my two cents worth to the discussion about how fast to run the SGM. I feel like I am often in similar situations. I rely too much on what my watch says and not how I feel. I think we all need to ditch the watch to some degree. I like it early on in the races too keep me in check so I don't blow up, but then it is discouraging to have it later on as I get down on myself over slower paces. For you, I think Sasha hit it right on the head, go out what feels hard, (probably 7's) but comfortable and once over Veyo, go for it. You might crash and burn the last few miles, but you should still come out with a faster time than if you start slow and finish slower. I plan on using the same system and see what happens. Although I hit the wall every marathon, I feel like it gave it my all and would run the race the same way if I had the chance to do it over.

Are you running TOU too?

From Lybi on Sat, Sep 08, 2007 at 15:03:45

Yay Michelle! What a great race! Of course it is HUGE that you ran it at sub 7:00 pace, no matter how close, you DID IT! Congratulations!

I don't know what your goal should be for St. George, but I am positive you will be surpassing your very feasible goal of sub 3:10.

From Michelle on Sat, Sep 08, 2007 at 23:06:23

Thanks for the feedback everyone. It's something I will have to chew on.

Cody- Since this is my first marathon ever I am only doing one, St. George. I would like to consider TOU in the future. I loved the course and it was well run (the 1/2 was at least).

I am sure you'll do well though! Best of luck!

From josse on Sun, Sep 09, 2007 at 20:34:00

Hey great job on the race, I find that my garmin is often alittle bit off in fact I ran this half last year and got the same distance. this can be a little annoying but I love haveing it to train and race with, I just use it for averages. I can't wait to be back in race shape it make me just a little jealous to see all the race blog race reports. But everyone has a time and a season. Great job and you will rock in St. George this race is pretty good predictor of your marathon preformance.

From Katie on Mon, Sep 10, 2007 at 11:59:08

Awesome race, girl!

You're a smart racer!

My hardly-ever-used Garmin usually gives me the opposite trouble of yours

First marathon? I'd say forget anything but a very general goal(3:00-3:15 or "finish happy") Go by feel, enjoy the experience.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.290.000.000.000.000.000.0011.29

Ran easy but long with Tom this morning.  I was a little concerned about meeting him for an easy run, that perhaps he or I or both would push the pace, but we averaged 8:38 by my watch so that was just right.  I wanted to go 10 miles this morning but took us out a little too long, and I got home 12 minutes late for my husband :(

My legs feel a little banged up, but I don't think its the race but the hard training, at least hard for my body, compared to what I was doing 1/2 a year ago.  I just hope I don't get injured before St. George.  This will be my last week of high mileage.

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Comments
From Sasha Pachev on Mon, Sep 10, 2007 at 11:33:46

I vote for bagging the speed workout and going either easy or a light short marathon pace tempo - 4-5 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.574.000.000.000.000.000.0010.57

Went with "Coach's" advice and did a four mile tempo today instead of intervals.  I met Tom at his house.  We warmed up for 2.1 in 18:04, then started into our tempo.  The problem with doing the tempo at marathon pace is, what the heck is my marathon pace.  We decided that 7:05 would be about right.  But then in my heart of hearts I knew that would feel awfully slow, at least from a tempo perspective.

Four mile tempo

1 - 6:56

2 - 6:59

3 - 6:51

4 - 6:45

I compare this to my attempted tempo run in early August where I ran one 7:02 and then couldn't keep the pace and bagged the tempo at 1.5 miles, and I feel good about my progress.  It always helps to have a running partner.  When I run alone its all too easy to end a tempo run early.  I appreciate Tom's willingness to tag along.

We finished out the workout with 10.57 in 1:24:15, or 7:58 pace.  My first ten mile run in less than 8 minute pace average (excepting races, of course).

My legs feel much better.  I'll be doing an uphill tempo on Thursday which will be the next hard workout. 

Asics (10)

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Comments
From Bonnie on Tue, Sep 11, 2007 at 11:30:16

Way to go, you are an inspiration!! It is great to be able to change your training up to fit how you feel and then do such a good job on the workout. Very smart running and most likely will produce very good results!!

Congratulations ... take your easy days easy, the old saying goes "you don't get injured when your workouts are going badly".

Bonnie

From Sasha Pachev on Tue, Sep 11, 2007 at 16:07:57

What kind of course did you do the tempo on?

From Michelle on Tue, Sep 11, 2007 at 21:35:54

The course was flat the first mile, a net uphill for the second mile, flat the third mile (with a turn around point that I tried to not slow down on by doing a full street wide turn), and flat and downhill in the fourth. It was all west Spanish Fork so no major hills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.850.000.000.000.000.000.008.85

Ran easy today, except for about a mile with the fast ladies when I found them.  That mile was just under 8 minute pace and they were speeding up, so I pulled up and ran alone.  Ran around the SF golf course and boy was that windy.  I also got carried away for 1/2 mile when Going the Distance by Cake came on.  That is a great song to download if you are looking for more good running songs.  It's hard work to run slow with that song.   But I was mostly 8:30 or slower, averaged 8:26.

I just got out my shrink wrap so that I don't have to choose between typing with two hands and icing my knee.  It is official that my knee is bothering me.  It is not severe or even painful when I run, but there is a slight pain occasionally on both sides of my left knee cap, but more pronounced on the outside.  I can feel it most often when I go up and down stairs.  I have felt it occasionally for a couple of weeks, but more consistently for the past five days or so.  I am not very injury prone, so I don't know what it is.  Its good this will be my last week of high mileage.

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Comments
From Bonnie on Wed, Sep 12, 2007 at 09:42:34

Michelle,

Do you have any tennis balls handy? If you do, and it will hurt, I would lay on them on your side that hurts. Start up by your hip working the ball underneath you until you feel where it is hurting. It sounds, to me, that maybe your IT band is tight and this might loosen it up. I use a foam roller but have used tennis balls too -- or do you have a "Stick"?

I hope this is what it is because if you loosen it up (and keep it loose) it won't cause too much trouble.

Bonnie

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.954.400.000.000.000.000.0011.35

Up and down Payson Canyon.

Ran with fast guys for the first four miles.  Then struggled through the hardest uphill alone.

1 - 8:45, slower than last time did a tempo up, but it was good to have a slower pace because it allowed me to warm up.

2 - 8:00

3 - 7:44

4 - 7:56

5 - 8:31

.37 - 3:20, 9:05 pace, not so great, I guess the middle miles got me

Overall up 44:18, best for the year by 48 seconds.

I took it easy coming down to prevent my little pains from becoming big pains.

1 - 7:29

2 - 7:19

3 - 7:29

4 - 7:24

5 - 7:34

and then there was a partial mile that didn't get timed right

Overall, I think the run went well, though I didn't do as well on the last 1.4 up than I wanted.

Asics (22)

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Comments
From Sasha Pachev on Thu, Sep 13, 2007 at 10:42:52

How is the knee doing?

From Michelle on Thu, Sep 13, 2007 at 10:56:16

Sorry, I gave no knee report. It didn't hurt at all while running, just kind of a sensory feeling that it was a potential tender spot. Nothing alarming at all. I had iced it yesterday morning and night and I am taking Ibuprofen. It feels pretty good going up and down the stairs so far today. I can feel some weakness there but no actual pain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.090.000.000.000.000.000.008.09

8:48 ave pace.  I felt low on energy.  My left knee bothered me more than it has in the past, but still not the point of pain when the foot strikes the pavement, but it might be making it harder for turn over.  My lungs felt kind of clogged too, though I am not aware of any smog or bad air advisories.  Hmmm.  Better luck tomorrow.

Mizuno (8)

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Comments
From Michelle on Fri, Sep 14, 2007 at 17:11:43

I am the one kicking the butt of the skinny one (yeah I can remember this race, and yeah I beat her). I was almost 16 in this picture. Almost twice that now. I was getting sick of the no picture status of my blog but I'm safe with old photos since a stalker couldn't recognize me anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
21.051.000.000.000.000.000.0022.05

Did my last long run!  It actually felt good.  Kind of dogged it up Harry's Hill, but I ran with an overall strong pace, 8:17 ave, which is 10 sec/mile faster than my 21 miler two weeks ago.  We were conversational pace the whole time unless there were hills, then it dropped off.

I took shot blocks which I liked more than gu (2 at mile 7, 1 at mile 9, 2 at mile 12, 1 at mile 15, then I took 2/3 of a gu at mile 18.7).  The only downside is that the shot blocs I took didn't have caffiene.  I will look for some of those for the marathon. 

I am looking forward to tapering!  Next week I will be doing 15 miles or so on Saturday, with 3 miles being a 5K after a hefty 10 mile warm up.  Please give me advice about whether racing the 5k could hurt my marathon or whether I should do it at 10K pace or marathon. 

 

Asics (44)

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Comments
From Bonnie on Sat, Sep 15, 2007 at 13:17:28

A friend of mine ran a 3:01 at Boston (three years ago I believe, the really really hot one) after running a 5K pr a week before ... I know a lot of people who do 1K intervals (4-5) during the week before key races - generally these are about 5M - 10K race pace with 200m recovery -- just to keep their legs "snappy" before a race ...

Good luck, enjoy your taper.

From Jon on Sat, Sep 15, 2007 at 22:43:42

5k next week? 2 weeks to recover? Do it.

From Katie on Sun, Sep 16, 2007 at 07:25:12

I would agree, the 5k won't hurt. You could do it as a Progression Run(my favorite type of workout!)

Hopefully, you can time the 10 miler to run right into the 5k, throw in 4-8x 10-30 second strides during the last mile of the 10 miler and then go right into the 5k, add a 2mi cooldown afterward and you're good to go!

From josse on Sun, Sep 16, 2007 at 21:36:53

You really have to find what works for you. I usally do a 10k tempo 2 weeks before and a 5 k tempo the saturday before so you should be fine. Altough I usally so my last long run a week earlier than you did. I would stick to about 10-15 seconds faster than marathon pace.

From josse on Sun, Sep 16, 2007 at 21:37:59

Oh ya cute pitcher.

From josse on Sun, Sep 16, 2007 at 23:49:49

Oh ya cute pitcher.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.060.000.000.000.000.000.007.06

Ran 7.06 at 8:04 pace.  I ran these miles a little faster than my normal easy pace because I was a little short on time.  My legs are feeling good, not really tired from Saturday. 

Mizuno (15)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.630.004.000.000.000.000.009.63

Ran 4x1 mile with Tom this morning.  The goal was to be between 6:20 and 6:30.  Seemed reasonable but was quite faster than my pretty mediocre mile repeat workout from 3 or so weeks ago, which I did alone.

Warmed up for 2.39 miles to Osborne's. 

When we started our first repeat we quickly realized that it was still pitch dark and we still couldn't see the road surface, and that we were risking our ankles.  It made it hard to want to kick into the faster gear for the repeats but we did the first 1/2 in about 3 minutes, then we eased up to make the first mile 6:20.

1 - 6:20, slight consistent downhill, 4:43 rest (.5 mile, .25 out and back so that we could retrace mile 1 for mile 2)

2 - 6:25, slight consistent uphill, the opposite of mile 1, 5:01 rest (.5 mile)

3 - 6:10, flat part of tree line road, then slight downhill toward bishop's storehouse.  In the middle of this repeat I was stuck at about 6:23-6:24 target, which frustrated me and I tried to pick it up, pleased to seek I was able to. 5:20 rest (.5 mile)

4 - 6:15, slight uphill and headwind to make the last interval twice as hard and more sweet to complete successfully. 

The first two miles had positive splits when comparing the first 1/2 with the second, and the third was negative, and the fourth was even.

I think this was a great workout for my mental strength.  It is always nice to be able to to better in a workout than your goal and to make the final intervals faster than the initial ones. 

I am really grateful to Tom for hanging with me on this work out.  He is a great running partner!

 

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Comments
From jtshad on Tue, Sep 18, 2007 at 09:48:16

Great workout, it looks like your training should get you to your goal for SGM 2007!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.750.000.000.000.008.75

Ran easy, 8:08 pace, happened upon the fast ladies and ran with them for a while.  It feels good to do less than 10 for an easy run!

Ran in the evening on treadmills trying to choose one, working the treadmills to 6 min miles.

Mizuno (33)

 

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Comments
From Michelle on Wed, Sep 19, 2007 at 10:45:51

I feel great. I don't think the speed session made my legs hurt today. My knees aren't bothering me, even when going up or down stairs.

I had some fudge yesterday, but ate oatmeal for breakfast this morning! I gave away 2.5 pounds of fudge at work, found there was too much at home still and gave some away to a couple of neighbors so it all didn't end up on my hips.

So, does 1/2 a cup of brown sugar on the oatmeal negate the benefits of eating oatmeal???? I guess I should cut down the brown sugar and cut out the fudge. . .

I eat vegetable salads with dressings, but only lowfat or nonfat. I found a really great low fat asian dressing, seriously the best dressing I have tasted in years--Kraft Light Asian Toasted Sesame. That's how I get my greens.

From Michelle on Wed, Sep 19, 2007 at 10:47:25

BTW, they are still so much faster than me. Mck said today that she averages 7min-7:30 on her 20+ mile runs!!!! That blows the wind out of my sails about my 8:17 on Saturday. She does do quite a few tempo miles within them, but geez. They'll be called the fast ladies for a long while.

From Megan on Thu, Sep 20, 2007 at 00:11:57

I am so needing a running partner and you seem to be around my pace (actually you probably are a little faster). But just email me and perhaps we can run sometime. Meganmariec@hotmail.com

I ran for CU (walk-on) and graduated in 2001 so we are about the same age. Please drop me a line whenever.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.252.000.000.000.000.000.009.25

Run down Payson Canyon.  I forgot my GPS watch!!!  I felt lost and confused.  Actually, it was a good thing because I didn't want to take it too hard, just wanted to run a couple of miles at marathon pace.  That was hard to do in the first half because it was so very, very dark.  I felt some strange sharp twinges behind my knees, like the bottom of the hamstrings, on various foot strikes down the hill.  I could feel some tenderness in my knee but nothing sharp or painful.  I stopped at Beer Can (nice name for a spot, eh?) which is 8 miles down at 56 flat, then ran back up to some runners.  They drove me to the bottom where I ran up toward the canyon for .5 mile easy and back down .5 easy. 

A good female runner I have run with a couple of times crossed paths with me today and it turns out we are targeting the same time at St. George, 3:10 for the first half (so actually slower than 3:10 because of negative splits). 

 

Evening:

What the freak!!!!  My ankle started hurting around 5:30 pm for no aparent reason.  It is on the outside ankle bone area and hurts when I walk normally on it or even when I tiptoe on it.  It is true pain, but not sharp, more like a tendon or muscle.  I have been icing it and it seems to be calming down somewhat.  I hope it feels better in the morning or I will be taking the day off.

 

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Comments
From Bonnie on Thu, Sep 20, 2007 at 17:02:25

Michelle, I have had the twinges thing in the back of my knee before too - it was hamstrings. Have you tried the tennis ball yet?? it hurts, but it really does help.

Are you running a 5K this week? I can't wait to see how you do!

From MichelleL on Thu, Sep 20, 2007 at 17:35:41

So Bonnie, are you saying I should rub the tennis ball quite hard from my hip to my knee for the knee problem, and then do the same for the back of my hamstrings? I haven't tried it yet. I don't want to do it wrong and cause more problems.

Tom - hmm, it's a hard one. It starts with a long hard uphill (probably .7 miles) and then has a good downhill for the next .7, then slightly downhill/flat for the rest. I think I will try to be running it at 10K pace or so, so about 7 minute pace up the first hill, then 6:30 for the downhill portion, then around 6:40 for the flat. How does that sound?

From Bonnie on Thu, Sep 20, 2007 at 17:46:42

Michelle, lay on top of the tennis ball - both on your side for your IT band and on your hamstrings. Deep massage (which is what this is doing) won't do any harm, though it will hurt. It just breaks up the scar tissue that is forming in your muscles. Actually, the best way to do this is by using a foam roller (http://performbetter.com/detail.aspx_Q_ID_E_4278_A_CategoryID_E_235 -- be sure to check out the exercise sheet), but if you don't have a foam roller a tennis ball does the same thing with a little more intensity (http://saveyourself.ca/articles/tennis-ball.php).

If you do this regularly, I promise it will feel better -- and hopefully keep you injury free as well. Do you stretch?

From josse on Fri, Sep 21, 2007 at 08:52:49

You always feel little aches and pain right before the marathon, its normal. I think we go into hypersensitive mode, and we are not running as much so our bodies go into healing mode. If you think it is something more seroius start icing after you runs and so like bonnie said use a tennis ball or a rolling pin but be careful not to go to deep at first you can release to much at one and it will make you to sore to run. You could also get a massage, I know someone good, beside myself. I am a massage theripst but don't work that much but I so have a lot of experience with injuries and am allways willing to share my knowledge. josse

From josse on Fri, Sep 21, 2007 at 08:57:50

sorry I did not proofread that before I sent it the so's are supose to be do's

From Tom on Fri, Sep 21, 2007 at 09:46:58

So what's the verdict today? Does the ankle feel better? I think Josse's massage recommendation sound like a good idea.

From Katie on Fri, Sep 21, 2007 at 10:34:56

My body always develops new pains just before marathons!

I would put that ankle(or both) in a bucket of ice/water a few times a day and do some ankle flexibility exercises(such as writing in air forward and backward, the alphabet in cursive w/your toes)

The one time I tried using a tennis ball, I ended up sore for a week(R.M.!)

I now use The Stick regularly. I hate to say this, because I love my PT and the guy I use for ART and massage, but if used regularly, The Stick could replace them all!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.530.000.000.000.000.000.004.53

Woke up this morning to some pain in ankle, but less than the night before.  Decided I would get out and see what it felt like to run.  If it hurts while walking, then see if some running won't make it better, eh? 

I walked for about 50 yards, but it hurt at every strike.  Started jogging, hurt for first .25 mile, then started hurting less.  By .35 I wasn't sure if the ankle was numb or magically popped back into place, but it went from a numb feeling to just a potential problem spot by mile 1 and the rest of the run it felt no different than just a weak spot like my knee sometimes feels.

Overall pace 8:54

As I walk around this morning my ankle will occasionally hurt a small amount but it seems much better so far. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: BYU Cougar Run (3.125 Miles) 00:19:36, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.003.130.000.000.000.0013.13

Ran 7 miles to warm up, including running the course backwards.  Not really high quality miles for half of them.  I was the race director of this event for the past four years, so this was the transitional year of me handing it off, so I had to check in with the registration area and make sure everything was flowing smoothly, so I just didn't have the time to get in the 10 miles before the race that I wanted to.  I should have woken up earlier.

The race starts up a long hill.  I am not sure on the grade but it's enough to slow you down and give you a nice downhill afterward.  I wanted to stay within sight of the BYU lady pack (about 7 runners) but I knew they would be ahead of me.  I also met a young lady at the starting line named Whitney (junior in college) who lives in the town next to me who has beat me in a couple of races.  She is a strong runner.  I wanted to be around 6:45 pace up the hill, then keep below 6:30 for the downhill and try to keep the 6:30 for the flatter end. 

Up the hill I was feeling winded but fairly strong.  I kept the fast girls in my sight.  I was at about a 6:25 pace at the top of the hill at about .65 into the race.  Right after the hill (at .84) I accidentally turned off my watch  when my watch showed 6:14 lap pace so far (no mile markers that I could see) which messed up my split, but I realized it later.  So my first split on my watch for 1 mile probably occurred at 1.3 or so and was 6:16.  I felt strong going downhill in the second mile but kind of like in foreign territory, hard to keep up the pace for two miles in a row.  My second split for mile 1.3-2.3 was 6:22, still pretty strong.  I pass one BYU runner (YES!) in this mile, but get passed by another.  In the last mile or so I found it hard to keep up pace, but knew I would break 20 minutes if I kept up my effort.  With about .5 to go I passed Whitney from my neighboring town and another runner or two.  My watch shows my last split as .84 in 5:14, or 6:14 pace. 

19:36 baby!  Best by far since college.  I have not broken 20:30 since college so this is great!

I ran another 3 miles after the race, again low quality running around the track area, waiting for the awards, and my son who ran the .5 mile kids race wanted to stick around for the drawing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Sat, Sep 22, 2007 at 13:18:52

Great job on the race! Remember to ice any areas that are sore after you run and stretch as well. You have allready done all your training anything you do during your taper is for mentall stuff, so use caution when you have some aches and pains. Most likely you will not even feel them in the marathon. Like I said before you allway feel crazy aches and pain during your taper.

josse

From josse on Sat, Sep 22, 2007 at 13:22:13

Great job on the race! Remember to ice any areas that are sore after you run and stretch as well. You have allready done all your training anything you do during your taper is for mentall stuff, so use caution when you have some aches and pains. Most likely you will not even feel them in the marathon. Like I said before you allway feel crazy aches and pain during your taper.

josse

From Maria on Sat, Sep 22, 2007 at 14:38:45

Great job on the race, Michelle! Especially with the hills and everything. I'm sure you would have run even faster if you didn't do 7 mile warmup - I think it's a bit too much, unless you're doing a race as part of the workout.

From sarah on Sat, Sep 22, 2007 at 19:23:39

So good to see you too. You looked fabulous and ran a fabulous time. What a great accomplishment. I love the part about the 7 mile warm up...again a comment that some runners may never be able to say..

I'm still laughing about what Sasha said after the race, It went something like..."You know, since I only actually met Michelle that one time, I wondered if I would recognize her today." He is TERRIBLE with faces. Hilarious story....we ran into one of his BEST FRIENDS and old running partner after his mission..by chance..on BYU campus. Sasha DID NOT recognize him before I did. He claims that it was because he was wearing clothes (normal clothes not running clothes) and that he had gained weight from not running on his mission. Have a great rest of the day.

From emily on Mon, Sep 24, 2007 at 01:06:57

We were teammates at BYU. It's nice to see that you are still at it. Good job on your race. Let me know if you want a running partner.

From Lybi on Mon, Sep 24, 2007 at 09:35:19

Great job, Michelle! You are an inspiration. By the way, both those ladies in your picture look quite slim to me, are you the one with the long hair or the darker hair?

From MichelleL on Mon, Sep 24, 2007 at 10:17:51

Thanks Lybi, I'll take that compliment even though the picture is from 1992! I am the lighter colored hair in the front.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.181.000.000.000.000.000.005.18

Woke up at 2:30 am and couldn't fall back asleep!  That is so annoying and better not happen before St. George.  So I finally got on my running clothes around 4am and figured I might as well get in the measly miles I am supposed to do for taper and then try to take a nap afterward. 

This was my first tights day, and I had a windbreaker on and a hat because it looked like the rain may come back but it didn't and I felt like I had a wind parachute on.  I also chose a rather hilly loop which stunk going up but finally got a marathon pace mile toward the end on the downhill.

Overall pace 8:29.

Mizuno (65)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Chad on Mon, Sep 24, 2007 at 13:18:41

Michelle, is that room you mentioned still available? Please let me know. You can email me at cderum at earthlink dot net.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.200.002.250.250.000.000.006.70

Tried to post this twice already so will keep brief.

Did a taper level speed workout, down a ladder.  Wanted to hold back to prevent freaky injuries/reduce risk this close to marathon.

Temperatures 20 degrees lower than a week ago.  Legs never warmed up.

Arms like frozen chicken wings, legs like frozen pork chops. (Temp 35 and I made the mistake of wearing shorts).

1 mile - 6:30

.5 rest

1200 - 4:45

.25 rest

800 - 3:07 by Toms watch, mine when cuckoo

.25 rest

400 - 81 sec

 

Asics (51)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.510.000.000.000.000.000.005.51

8:14 ave pace, had to hold back to keep that pace.

Feeling good! 

Bottom of hamstrings just a little bit twingy.

Mizuno (70)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Wed, Sep 26, 2007 at 19:42:45

Hey Michelle, ice the hamstring after your runs and IB for inflamation. If it continues to get worse before the marathon let me know, I'm a massage therapist and use a tecnique call scrapping that works really well. The only problem is it causes alot of soreness when you first start doing it.

Any way if you get despret let me know, I pretty sure you live close and I would hate to see you not run to your potential. But I really think it will be fine, just be careful on the pace.

Also I,m looking for some new training partners I don't know when and where you meet but maybe after the marathon I can come and meet up once in awhile?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.003.000.000.000.000.007.00

Tom is a punk because he hasn't posted his workout this morning!!!!

I know he is waiting for me to post, just as I have been waiting for him to post.

Here's the deal, we planned on a 3 mile tempo run at 6:55-7:05 pace.  This is the pace/effort for a 3 hour marathon.  He will be pacing a blind participant at that speed.  I wanted the tempo to feel easy and give me confidence and to just see what the 3 hour pace felt like.  Well, my Garmin was 20-25 seconds per mile slower than his, with my mile laps beeping way down the road after his did.  From the SF 1/2 marathon I know that my Garmin sometimes measures miles long and thus gives me slower than reality splits.  Tom's miles for the tempo were about 6:36-6:42 if remember correctly, while my miles were 7:05, 7:02, and 7 flat.  It felt more like Tom's pace, it did not feel relaxing.  So I wasn't able to accomplish my goal for the workout, though it seems it went well.

I want to throw my Garmin down and jump on it a couple of times.  I would understand a couple of seconds variation, but how am I supposed to gauge my pace by that thing?  I think it is often right on with pace, but how could I know for sure?  I guess I will just have to watch the total time elapsed and calculate my mile splits in my head--the old fashioned way in St. George.  This help eleviate my fears of getting bored on the road.  I often get quite stupid and it can take me a couple of minutes to do the calculations if I am feeling extra loopy.

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cal on Thu, Sep 27, 2007 at 12:30:57

What model is your Garmin?

From Katie on Thu, Sep 27, 2007 at 12:34:36

Have you thought about doing workouts the really old fashioned way and listening to your body?

I do most of my workouts by "feel" & very rarely do I try to hit certain paces pre-determined by some chart. I don't think my muscles have learned to read books yet.

My Garmin isn't trustworthy either.

From MichelleL on Thu, Sep 27, 2007 at 13:04:59

I have the 301, so the older longer model, but has the heart rate monitor. I bought it in June.

Katie- Hmmm. Did I mention I am an accountant? Pretty high strung and A-type (thus my comfort in badgering Tom a little--Tom forgive me!). The past two races I have run faster than I planned because I felt good, so I do try to pay attention to what my body tells me, but for workouts I like to have an agenda and goals (sounds like a board meeting but really its a workout). You do have a great point and I think you are right that I need to run St. George with a broad window of acceptable goal-time. I plan on wearing a pace bracelet (haven't decided what pace will be on it yet, but leaning on 3:05-3:07--adjusted each mile for altitude changes) but plan on running how I feel, especially after Veyo.

From Sasha Pachev on Thu, Sep 27, 2007 at 13:33:55

Michelle - even 305 could be unreliable, and 301 is going to be for sure. Tom probably has 205 or 305, if yes, when in doubt I would go with Tom's splits. But all in all, listen to Katie, she's got a very good point. You HAVE to run by how you feel, not by your splits. The purpose of taking splits is for observation, and to set intermediate goals while en-route. E.g if you get to 20 miles in 2:08:00, you can say, try to hold off the 6:15 girl on the next 6, that is each mile no slower than 6:15 on average, and here comes a qualifier, worth the risk to push. But none of this, first mile in 6:10, feels like a jog, but that is way too fast for my projection, I need to slow down, or first mile in 7:20, feels just right, but that is way too slow for my projection, I need to speed up. Who knows what you are actually ready for on the day of the race? Maybe you are ready for a super feat, or maybe you are sick. Jack Daniels talks about it in Running Formula.

Speaking of bracelets, I was thinking of making a Fast Running Blog pacing bracelet for St. George with elevation profile taken into account. I can easily provide the data, but I am not quite sure about the logistics of making the bracelet, any ideas?

From MichelleL on Thu, Sep 27, 2007 at 14:12:23

Sasha, I was just going to print it out of excel, hiding all columns except mile # and target mile split, then cut down and staple on my wrist. Ok, not on my wrist, but around my wrist. I think I will perhaps laminate it at work. I will probably be making more than one so I can hedge on which one to wear until the last minute. Very low tech.

Tom, how did you make yours last year?

From James in Sunny AZ on Thu, Sep 27, 2007 at 17:55:31

Does someone actually have a pace calculator that accounts for the elevation change at St. George? I used to have one from Scott Zimmerman, but have lost it since 2004.

From Cal on Thu, Sep 27, 2007 at 18:00:15

I have the Zimmerman calculator. When I've compared its results with my splits from St. George 2005 and 2006, its a pretty good simulation.

From James in Sunny AZ on Thu, Sep 27, 2007 at 18:09:21

would you be able to send it to me? james dot winzenz at cox dot net

From Cal on Thu, Sep 27, 2007 at 18:17:48

It's done.

Let me know if it didn't make it.

From Sasha Pachev on Thu, Sep 27, 2007 at 18:52:07

You can also try St. George Marathon on the Course Tool. Use smooth crazy grade feature with the cutoff of 7%.

From Sasha Pachev on Thu, Sep 27, 2007 at 19:11:17

I've heard reports that the Course Tool does not work with MSIE. I have not been particularly anxious to debug this for a number of reasons - I have a deeply rooted distaste for Microsoft products, do not a machine running Windows handy, and am not looking forward to getting near one; I think if one is consigned to using Windows, he should at least use Firefox; and on top of that Google pays me $1 every time a Windows user downloads and installs Firefox via my link from the blog on a computer where it has not been previously installed. But as we are growing, MSIE issues do need to get fixed eventually. If anybody with MSIE could help me debug this (I need Javascript line numbers and error messages along with the description of what you were doing to make it happen), this would be appreciated.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.491.000.000.000.000.000.0012.49

Had a nice short "long" run this morning.  Tried out new flavors of Shot Blocks, with 1/2 and full caffiene to see how they felt.

Pushed the pace below 8 minute for several miles, two in the 7:30's. 

Felt good, enjoyed the conversation, still feel twingy behind one knee.  Will continue to ice and ibu.

Any advice on what days, how much running to do next week?

Asics (63)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Sat, Sep 29, 2007 at 14:29:50

I think it is best ot stick with the days you are use to running but a lot less miles. I would run mon-6, tue-6 through in a fast mile on this day, wed-4-6, thur-2-4 easy, off on fri or a easy mile to get the nervousness out of the legs and kick some butt on sat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.750.000.000.000.000.000.004.75

8:34 ave pace.  It was 42 degrees, right in between cold and warm weather clothing.

Mizuno (82)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Katie on Mon, Oct 01, 2007 at 10:33:45

What are you wearing to race on Sat?

From josse on Mon, Oct 01, 2007 at 14:21:54

the marathon start is all ways freezing so bring clothes because you are waiting for a while. they have fires but they are usually pretty crowded. they give you bags to put clothes in that you can pick up at the finish. I usually start in a long sleeve that I can through off to the side as well as gloves. It is usuallly cold until around veyo.

From MichelleL on Mon, Oct 01, 2007 at 15:29:58

Though I am a novice, I run with alot of experienced marathoners, and from their collective input, this is my plan. My main race garb will be racing shorts with pockets over the bum for my shot blocs and a tank top. I will warm up with a long sleave, gloves, and pants. And I have a friend who brings long sleeve surgical gowns (she's an anesthetist - is that spelled right?) which we then wear for the first mile of the race (or however long it takes to warm up), then rip off and leave on the road. Pretty geeky, but it will be dark at the start. I don't have enough long-sleeve shirts, so I can't throw one away along the course, so it seems like a good idea to me. Do you want me to get you one too? I thought about going at 4:30 for the early drawing, but I am going to get the extra 1/2 hour sleep and arrive around 5am for the buses because of the potential--the thought of standing or sitting out in the cold isn't too appealing.

From josse on Tue, Oct 02, 2007 at 09:31:33

One of my friends last year went to a thrift store and bought a cotton long sleeve shirt and made a little cut on the front of the neck so she could just tear it off. Then she didn't have to take anything over her head. She liked it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.001.000.000.000.000.000.004.00

Slept in this morning (7:30am!!!).  Unfortunately, I woke up at 6:08am on accident and had a hard time falling back to sleep, but eventually suceeded for a bit then my alarm went off.  I ran at 10am, with the temperature around 47 degrees.  It was strange to have the sun out and shining down on me during the run.  It was harder to see cars since their headlights aren't prominent. 

It felt a little too late to run, I felt sluggish, yet was running rather fast on the easy miles and had to hold back.  I guess my horses are neighing a little.  Wierd to have that and the sluggish feeling simultaneously.

I wanted to throw in a marathon pace mile inside a easy run.  Here's my splits:

7:50

8:13

6:53 (had to hold back to make it a true marathon pace mile)

8:01

Asics (67)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From MichelleL on Tue, Oct 02, 2007 at 16:06:04

Do you have a vague memory of last year when I would ask you repeatedly to come out with the 5am group so we could run together? The most I could get out of you would be Loafer. It is so much better to run in a group than alone.

I plan on sleeping in Thursday, and somewhat Friday too! And I am about to take a nap (if I can).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Ran 4 miles easy at 8:40 ave pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.600.000.400.000.000.000.002.00

Did a mile out and back with 4 strides coming back.  Didn't feel great, but know that's just the deadleg taper.  No GPS watch.

I am very excited about Saturday.  I am starting to pack!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Race: St. George Marathon (26.2 Miles) 03:00:41, Place overall: 39, Place in age division: 15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.0026.200.000.000.000.000.0026.20

Well, I had a great time running my first marathon!

My SF running buddies saw me hanging out right behind the elite section and pulled me into the back half of the elite section which was great because it kept the first mile from being overly crowded. 

I wore a 3:00 marathon bracelet as guide of splits that would be too fast, since my races predicted me around 3:04.  I wanted to run by feel and ideally wanted to break 3 hours, but I also knew that my training was not quite there to get me there.

My legs pretty much went from frozen for the first 10 miles to sore from miles 13 on.  I took one shot block every water station from 5 - 23, and took mostly water but sometimes gatorade and never really felt sloshy or stomach problems.

Splits (garmin mostly behaved itself but some splits are my pace as I hit the lap button a couple of times when it got off):

1 - 7:07

2 - 7:03

3 - 6:39

4 - 6:37

5 - 6:44

6 - 6:34

my legs never really got loose or felt great, but I realized I was running even below my 3 hour bracelet, but figured I would race it that way since I was already on track.

7 - 6:30

8 - 7:48 Veyo baby met up with a running buddy from BYU I haven't seen in 5 years, and we ran together until my potty break

9 - 7:06

10 - 7:08

11 - 7:26

12 - 7:12 amazingly enough, my potty break was in this mile

13 - 6:52

13.1 split 1:31:20

14 - 6:50

15 - 6:34 took 2 ibuprofen, legs sore, I wish I had more to take

16 - 6:32

17 - 6:35

18 - 6:50

19 - 7:11 this hill was hard to take, but I passed some people and crested strong

20 - 6:41 feeling sore but still strong, knew I would break 3:00 if could keep 6:50 or so

21 - 6:33

22 - 7:02

23 - 6:53 starting to hurt, my husband and kiddies were there to cheer me on

24 - 7:01 starting to really hurt but know I can do it if am about 7:05 or so, have to go to the bathroom but knew there was no way my legs would bounce back if I stopped

25 - 7:09,  at 25.2 had 7:12 to finish last mile and still break 3 hours, my husband and kiddies were there to cheer me on again.

25.2 - 26.2 last mile: 8:09 - Tried my hardest, talking to myself, pathetic and ineffective efforts, but was just so done, my legs just would not cooperate.  I did manage to pick it up at the end so that I was under 3:01 per the official clock

1st split (taking out chip to timer difference) 1:31:04

2nd split 1:28:37  (1:27 difference)

My husband said that I looked much different between mile 23 (he said I looked great) and 25 (he said I looked terrible).

In retrospect, I feel like my first half was probably too fast for my legs, but my 1/2 marathon split gave me the confidence to go for the 3 hour mark, so I am not sure that my fast first half did me harm.  Sometimes your mental state is as important as your legs.  If I had gone out slower, I could have gotten the more typical 4-5 minute negative split, but I am not sure that I would have gotten a faster time overall.  I feel like I could not have done better and laid it all down.  I would think that if you have to hit the wall, it's better to do it around mile 25 instead of mile 20.

I think that I learned alot and I had a great time, except perhaps for the last three miles. 

I will not bore you with all the bad things I ate today, but I will go back to being good tomorrow :)

I will say that my legs hurt so, so bad.  I can pretend I am not a marathoner if I concentrate on my walk but going up and down the stairs is a feat and trying to grab something off the floor is almost more than I can bear.

It was great to meet so many bloggers and appreciate you all coaching me through my first marathon.  I could have not done so well this season without you.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ruthie on Sun, Oct 07, 2007 at 03:11:28

Great job! You definitely hit some of those short-term goals and were DANG close to getting your 3:00 mark! Way to go on your first ever marathon, keep it up - you're amazing!

From Maria on Sun, Oct 07, 2007 at 06:12:42

Congratulations, Michelle! This is a very fine performance on your first marathon ever! You can only get better from here, in fact, I'm pretty sure you can hit OTQ in a few years, if you put in the work. People who run 3:00 on their first marathon have a lot of potential :). Think 2011!

From jtshad on Sun, Oct 07, 2007 at 07:51:28

Great race and nice first marathon time! It was nice meeting you at the Bloggers party.

Keep running strong!

From Christi on Sun, Oct 07, 2007 at 10:02:53

Michelle- it sounds like we had very similar race experiences except you were 1 HOUR FASTER! Way to go!!!!!! You are an inspiration! I REALLY wanted under 4 hrs, but I knew that was optimistic for me and I was dying the last 2 miles trying to make up time. Like you, I came about a minute higher than I wanted. So I can relate (on a MUCH slower level) But I hope you are super proud of your time because it is AMAZING!!!!!!!!!!!! Great to meet you at the blog party also- so glad you came!

From Bonnie on Sun, Oct 07, 2007 at 12:10:54

Congratulations Michelle!! I was so very happy to see your results!

Bonnie

From James in Sunny AZ on Sun, Oct 07, 2007 at 12:21:47

Way to go Michelle! Sounds like a lot of bloggers had similar experiences - I was dying the last few miles as well, with my legs just refusing to work the way I wanted them to. Great job.

From josse on Sun, Oct 07, 2007 at 21:18:01

Impressive first! Great job you rock.

From Dave Holt on Mon, Oct 08, 2007 at 09:10:34

Great 1st marathon!

From Jon on Mon, Oct 08, 2007 at 15:05:52

3 hours for your first marathon??? Wow! And you barely slowed down from your 1/2 marathon times!

From Lybi on Mon, Oct 08, 2007 at 16:59:33

Great job! And thanks for introducing yourself at the pasta party. I cheered for about 10 girls with shoulder length blonde hair thinking they were you. Ha ha. But you looked great coming in! Thanks for the inspiration!

From Cal on Mon, Oct 08, 2007 at 17:29:13

Congratulations! What an awesome way to run your first marathon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Do I get to write on the blog if I haven't run today?  Is this a sign that I am a serious blog addict?

My legs are so sore!  Quads are the worst, then hamstrings, calves are mildly sore and I even feel a little soreness in my lower back and abdomen.  I guess I worked everything except my arms. 

I forgot I wasn't supposed to go in the hot tub after the marathon and went in for a good 20 minutes Saturday afternoon. I guess that wouldn't help.

I think I will just go out tomorrow morning and see how it feels to do a little jog.  I have a 60 minute massage scheduled for tomorrow evening.  The 15 minute massage right after the marathon was so heavenly.  So I got Paul (my husband, not any of you other Paul's out there) to try to give me a massage, and I guided him on what to do based off the volunteer-massager's moves.  It turned out to be totally hilarious because if I said harder he would add 40 lbs of pressure, and if I said softer he would use his fingertips, then I would tell him to move my leg and he would start turning it in circles.  We were both rolling because the massage attempt was so pathetic.  I still think it probably did some good.  But he better not quit his day-job.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Mon, Oct 08, 2007 at 22:50:44

Isn't it amazing how sore you can be after a marathon, St. George is the worst, all the steep down hill. Your husband sound just as good as mine at massage, at least they try right. Good luck on your jog tommorrow, remember it take about 26 days for your legs to completly recover after a marathon, unless your Sasha then it's probably 2.

From Michelle on Mon, Oct 08, 2007 at 23:24:06

Nice to meet you at the party! You ran amazing for your first marathon! You so deserve that massage tomorrow!

From Sasha Pachev on Wed, Oct 10, 2007 at 16:47:40

St. George is nothing compared to DesNews. I can run and walk down the stairs immediately after St. George. I had to cross-train for two days this year after DesNews, ran only with the kids, and it was extremely painful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.000.000.000.000.000.000.002.00

Ran, or shuffled is probably more accurate, 2 miles easy this morning.  I shuffled for 100 yards, then let myself walk while figuring out my mp3 player, then jogged some more, stretched at .5 miles (hamstrings seemed to be what was holding me back while jogging). 12:03 first mile!  My legs had moments, just moments, of feeling better in the second mile.  Mile 2 10:53!  I think I am not ready to jump into training. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.290.000.000.000.000.000.006.29

Easy run, ended up averaging exactly 9 minutes/mile.  Walked and stretched after running.  My quads are still quite tight and made it hard to keep them moving, but there has been dramatic improvement since Tuesday.  I am hoping to feel good enough by Saturday to get in 12 miles. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.070.000.000.000.000.000.005.07

ave 8:47 pace.  Calves, leg quad, and right hamstring still tight from marathon.  I guess I will still need to take it easy for a while.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Fri, Oct 12, 2007 at 09:38:01

It takes a couple of weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.000.000.000.000.000.000.008.00

1:11:06, no garmin today. 

Ran in SF at a nice pace, stopping often to socialize.  It's nice to not have to get in 20 miles so I actually can stop without getting stressed about the time.

Mizuno - 101

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.390.000.000.000.000.000.008.39

My legs are back!  8:13 ave pace, though the first half was faster than the second.  I think I just wanted to prove to myself that I still could run a decent pace.  So I think I'll be able to do a tempo run this week.

Asics - 110

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Kim on Mon, Oct 15, 2007 at 14:03:30

You are so awesome! I can't believe St. George was your first marathon and you ran it so fast! You are my new hero!

From Christi on Mon, Oct 15, 2007 at 15:53:21

My hero too! I'm still amazed by your SGM time. So what's with the asics 110? hee hee

From sarah on Mon, Oct 15, 2007 at 16:42:03

Wow! I didn't know St.George was your first Marathon either. I'm guessing if you keep training you have great things to come....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.230.000.000.000.000.000.007.23

8:14 ave pace.  At times under 8 felt good, at others it felt hard and I had to back off, but there were three miles below 8 minute pace.

Tempo tomorrow!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.154.850.000.000.000.000.009.00

This was my first speed work of any kind since the marathon.  The plan was to go on a 5 mile tempo run, starting at about 7:10 and trying to go down from there.  I ran it with Tom (Tom, I assume its ok to say who I am running with if its you, is that ok?  You have my permission to do likewise).  Anyway,

The first two miles were led by Tom and I was ok the first mile (7:04) but was just kind of hanging on for the second mile (7:07).  I had to make a VPB during mile 3, but Tom went ahead then came back for me.  The break must have done me good because I felt strong in mile three (6:46), then felt good for the first 1/2 of mile 4, but then I gradually just started to feel weaker.  Mile four ended up being 6:55 and 6:56 pace for the last .85 (came up short because of VPB).  I was going until Tom's watch beeped 5 miles, and I actually picked it up with about 1/3 mile to go just to make sure the mile was under 7 minute pace, and I thought we were done, and asked Tom, "Are we done?" He said no, and I suffered through the last .10 mile.  This type of workout would be impossible for me to do alone and am grateful Tom pulled me through the workout and didn't leave me in the dark but circled back for me after my VPB :)

I could definitely tell that I am not fully recovered from the marathon, because when the tempo run was done I almost felt like I had finished a race and my legs felt sore.  However, I think it was good to get out there and help my legs remember that they aren't meant for a 9 minute pace.  But something tells me I might be close to that for recovery tomorrow. . .

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Wed, Oct 17, 2007 at 15:10:45

Great job! I don't know if I would have been able to do that, but maybe soon?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.390.000.000.000.000.000.006.39

I had the brilliant idea of doing a hilly loop that takes me up into Elk Ridge.  The long hills turned out to a little too much for me.  Ave pace 8:21, but here's the crazy splits:

1 - 7:45 downhill

2 - 7:55 slight downhill

3 - 9:23 uphill

4 - 9:34 uphill

5 - 7:15 downhill

6 - 8:02 downhill then more uphill than downhill

7 - .39 - 8:54 pace, uphill

So this was not terribly fun, but it worked me over pretty well.  Hopefully in another week or two I can do this again with better uphill times.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.201.000.000.000.000.000.0010.20

Had a great experience running with a new running mate (no offense to my standby running mates, of course).  We ran 10 miles in the riverbottoms, at times jumping and screaming because of meowing cats, sometimes, running off the road while being blinded the brights of some cars, but a great run overall.  We gradually racketed up the pace to below 8, with even a 7:14 thrown in there.  It felt harder than a standard easy pace, but its the pace I would like to run for an easy pace.  We were able to stay conversational, though at about 7:30 pace I couldn't form a full sentence between breaths.

7:50 pace overall, I think my best non-tempo 10 miler pace since college!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.900.000.000.000.000.000.0015.90

Nice Saturday run.  There was a good group of faster runners, including some new recruits to the SF group.  It was nice to meet and run with Josse from the blog.  The pace was faster like yesterday, generally under 8 minute pace, which felt fine until the last mile or two and then I started to feel tired. 

7:58 ave pace.

Mizuno (131)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.540.000.000.000.000.000.009.54

Brrrr.  It was cold today, especially with the Spanish Fork wind.  I make fun of those who live in Spanish Fork because the wind makes winter running so miserable, but then I am the greater fool because I DRIVE IN to Spanish Fork to run with those who live there, so I am still getting the wind. 

I ran with a fast friend and we managed to be under 8 minutes most of the time, but I think the couple of miles that we ran up toward SF canyon where it was windiest were more like 8:20, so our average pace was 8:03. 

I do feel totally recovered from the marathon now.  No lingering muscle pains.

I have started ab workouts last week.  My goal is to get a six pack and to lose a couple more pounds so that I might even see some of the pack stick out behind the fat layer.

BTW, I was 153 in mid-April after tax season (I am 5'5", so no, it wasn't pretty), I have weighed under 130 for the 4th time this morning.  129 baby!  If I get much lower I'll be where I was in my college glory days.  So I am totally happy with the way I look from a fashion standpoint, but for running ideal would be more like 115-120, which I don't think I'll ever get to, but the lower I creep in the 120's the easier it will be to run fast.  I really don't try to obsess about weight, but for what it's worth, that's my periodic update.

Asics (129)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.400.000.000.000.000.000.007.40

Easy, ave 9:03 pace, with SF group.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Christi on Tue, Oct 23, 2007 at 22:40:51

Easy- average 9:03- doesn't sound easy to me! Lucky you for being in such fantastic shape! Are you training for a race?

From MichelleL on Tue, Oct 23, 2007 at 22:50:19

I started getting in shape the end of April. In June I told myself, no more runs slower than 9 minute averages. At that time it was not easy to hit that time and I wasn't always able to do it. It has less to do with luck than a persistent addiction to watching my gps and trying to improve. As far as my racing goes, I need to figure out a racing schedule for the winter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.220.000.000.000.000.000.0011.22

Well, these didn't feel like easy miles, but they weren't marathon paced, either.  I ran alone for about a mile, then met up with the fast Salem ladies.  We ran through farm country, had a dog decide to get in a morning jog with us, and trip one of my running mates.  I realized I needed to turn around about 5 minutes too late, so I turn around and have about 3-4 miles on my own to get to my car and about 20 minutes in which do it.  I was able to pick up the pace somewhat but was tired by this point (7:30-7:50 pace).

Ave pace 8:05 but it felt faster than that, I guess I must have run the first couple of miles slow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cal on Wed, Oct 24, 2007 at 12:19:09

I just saw your post about your weight loss since April. Congrats on your hard work!

From what I've gathered, your running performance is much better now than then. I want your opinion on how much of the improvement is due to 1) weight loss or 2) focused training. Purely subjective, of course...

From MichelleL on Wed, Oct 24, 2007 at 13:38:33

I think you really can't have have focused training without dropping pounds, at least not if you start out heavier than you should be, as I did. I do not lose well running 5-6 miles a day. That is where I plateau, under that daily mileage I tend to gain (I just love food!). By increasing miles, I get the benefit of improving my running and I lose. The best way to improve your training and to lose weight is through increasing mileage, unless your mileage is already high.

I noticed you are tracking your weight. Can I ask what your height is? My hubby has been losing weight as well since spring, and he only runs 5-6 most days. He doesn't snack like I do. I could share some tips about what worked for us dietarily if you care to know what we do. It's not a puritanical diet like Sasha's-maybe I'll have the restraint to do that later, but for now it's more of a compromise diet.

It looks like you should be training with us in SF if you lived in UT county but it looks like you live in the Salt Lake Valley somewhere. Tom and I are both looking for 2:50's next St. George.

From Cal on Wed, Oct 24, 2007 at 13:55:18

Where the heck did that 'Clydedale' thing come from?

JK. Anyway, I'm 6'0"

My average miles for this year has been right about 5.4 per day and I was hovering around 200 lbs for most of the year.

I'd like to hear about your diet. I've been improving that lately too, as well as stepping up my mileage.

From MichelleL on Wed, Oct 24, 2007 at 14:50:16

Tom - 2:50's means below 3 hour, but hopefully closer to 2:50 than 3 hour. Tom, did you think I would be content with a 40 second PR next year? And you know you're going to be 10 seconds ahead of me when we cross the line, right?

Cal - Here's a rather rambling summary of my current diet:

1) I try to keep good food in the house, and bad food out of the house. The only cookies in my house are generally the nasty, cheapest cookies you can buy at the store, so my kids can have a cookie but they are not appealing to me. No ice cream in the home (generally) - otherwise I would fill a bowl with it.

2)I try not to eat after dinner, other than a fudgsicle (so portion controlled), a piece of fruit, or now that it is getting colder, some hot chocolate as my dessert (less than 200 cal).

3) I have whole grains for breakfast (anything from wheaties to grapenuts or oatmeal), and lowfat choices for lunch and dinner. My dinners still have alot of processed foods (fat free hot dogs and baked french fries-which can have as few as 4 g. of fat per serving- are sometimes on the menu). I just make sure the processed foods have what I am generally looking for -- carbs and lean meat. I serve a salad almost every dinner and Paul and I start with 1-1.5 c. and lowfat or fat free dressing (the Kraft Sesame Ginger is the best low fat dressing I have ever had).

4) The real key, though, is in the eating out. We go on dates every weekend, and for years our eating out would wipe out half if not all of our weight loss (or control) efforts for the year. Now I choose the restaurant I would like to go to and find their nutritional information online (or email them and yes they have emailed me back) to determine if we can go to that restaurant and what we can eat. Some restaurants you can eat at: Rumbi Island Grill, Old Spaghetti Factory, Village Inn, Chili's, Applebees.

5) Treats - If it is chocolate (my bad food of choice, as I like to say "I take my fat in chocolate") and I can get it for free, I can have it, but I don't stock chocolate in the house or generally buy it. We go to the movies quite often and I do get a candy bar-any kind I want- but now I only get the small size. And I try not to have candy bars on the other days of the weeks. I cut out all soda, even diet, about 3-4 months ago.

So, probably more information than you wanted to know, but I have lost 25 pounds now over 6 months and yet I can still have some bad things occasionally and I can still deal with the hectic schedule of being a mom, a cpa and a runner.

From Cal on Wed, Oct 24, 2007 at 15:22:20

Thanks for the reply. That does help me out quite a bit!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.146.000.000.000.000.000.0011.14

I have had less than good sleep for the past two nights, and a sinus issue for the last 1.5 weeks, but only this morning did I start to feel some effect from this.  I just felt sluggish and not really sick but not well this morning.  Usually I feel excited for a workout and ready to run, but  not so today.  The plan was to do a 6 mile tempo run at 6:45-7 minute pace, but just thinking of that this morning caused me concern.

We warmed up slow for three miles then started.  It didn't go too badly for the first two miles.  (6:52 and 6:51). Tom played the voice of reason by holding back when speedy girl (yeah, I haven't asked her if I can post her name) and I tried to go out a little too fast.  Mile three got tough for me and I lost touch with the other two, and I think Tom's right that this portion is uphill.  When they turned around and then came up on me I turned around too to get the benefit of the group running.  I was probably 10 seconds back on that part (mile 3 - 7:02-too slow).  Felt stronger after we turned around and stuck with Tom and speedy, but that was probably the downhill talking (mile 4 6:53).  Around the mile 4 mark we had to cross a busier road and they went ahead of couple of trucks & cars that I didn't feel comfortable jumping in front of.  I really should wear glasses since my sense of speed and distance is diminished in the dark.  So I ran to the side until I could cross but by then I was behind them and on my own, which is where I would have been if I hadn't turned around early.  So mile 5 and 6 were hard.  Mile 6 for the first 1/2 was a 7:07 pace, but I convinced myself to do a negative split on that mile to come up with a decent but not great time for that mile.

Tempo splits -

1 - 6:52

2 - 6:51

3 - 7:02

4 - 6:53

5 - 6:57

6 - 6:57

Ave 6:55 pace

I felt spent like I had run a race afterward.  It felt harder than I thought it should feel.  I think I need to not go longer on tempo's until I can do 6 miles well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From jtshad on Thu, Oct 25, 2007 at 15:51:25

I wouldn't worry about the run, we all have days that we don't feel optimal. As Tom indicated, you still got out there and ran a solid 11 miles.

From josse on Fri, Oct 26, 2007 at 00:37:22

These runs are what make us stroner.

From Sasha Pachev on Fri, Oct 26, 2007 at 11:53:40

Good work. Note that you just ran an equivalent of a sub-43 minute 10 K. You should not expect to be back normal in the tempo runs for another two weeks. With the sinus problem and the lack of sleep, that makes things even worse. For sinus, the most effective remedy I've found is Dr. Christopher's Sinus Plus formula. You can get it at Good Earth. Works like magic - when I get a sinus infection I take about 10 of those pills a couple of times a day, and go from hurting so bad I cannot lay down, to no pain in a day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.121.000.000.000.000.000.009.12

Ran with speedy girl and the run felt good.  I went into the run feeling blue, had absolutely dreadful sleep last night, but the run really helped me feel better.  Got to love it!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Fri, Oct 26, 2007 at 16:01:40

Up and down thats the life of a runner. I am trying to decide whether or not to run tomorrow, I really want to but I think I am coming down with something, my knees are acting up, and I will be home late because I am taking my daughter to the Hanna Montana concert(jealous arn't ya). But let me know the plan because I will most likely come.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.230.000.000.000.000.000.0013.23

Had a nice run with the SF group.  A nice new girl came out today and enjoyed interacting with her.  It's always great to get to know new people.  Josse-I missed you!  And I am so sorry I wasn't better at communicating with you this week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Sat, Oct 27, 2007 at 23:20:08

Sorry I wasn't there I didn't get home last night untill after midnight and I am coming down with the flu so I decided not to run today. Next week.

From Amber on Sun, Oct 28, 2007 at 20:33:45

Hey Michelle,

Thanks for running with me on Saturday. I have been searching for a new running group that will challenge me a little more. I would love to run with you. This site is really cool! Thanks for telling me about it. Let me know when and where you meet.

Thanks, Amber

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.280.000.000.000.000.000.0010.28

Ran easy up Goosenest road toward Payson and then got lost in Payson.  Wierd that I could lose my bearings and not know that I was running north when I thought I was running east.  Soon I course-corrected and found my way back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

I didn't wear a gps!  I woke up early to get in a mile or two before the SF group meets, and I tried to run fast during that time because I realized the loop I chose was probably a little too long to meet the group promptly at 5am.  Good thing the group is usually tardy forming!  I probably got in two before the group started then 7 during the group run.  We started slow but me and speedy picked up the pace for the second half, then we found Tom in the riverbottoms and ran with him for two miles.  1:17 total time.

Ab workout in afternoon.  It is so hard to motivate myself to do this so I am going to start making myself accountable by logging it. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Sasha Pachev on Tue, Oct 30, 2007 at 09:51:35

I did not wear one either. In fact, I have not been wearing it lately at all except races.

Do you think the speedy girl is open to setting up a blog?

From MichelleL on Tue, Oct 30, 2007 at 10:03:33

I am working on it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.820.000.000.000.000.000.0010.82

Ran 10.82 with speedy ER girl.  8:06 ave pace.  I am happy that 8 minute pace has become my new "easy" pace.  It is still hard to talk in complete sentences, depending on the elevation change in a given mile, and the pace of each mile varies, but it is great to be able to fit in 10 miles in 80 minutes instead of 90.  I hope to be able to keep up that pace as it gets colder, which means I'll have to get in a little better shape since cold can slow down your pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ian on Thu, Nov 01, 2007 at 05:43:35

Thats a good easy pace, I'm also trying to keep my easy pace round this mark, & make the recovery runs like Tom mentions about the 9:00 mark. Winter running is difficult to keep a faster pace, I slow right down on snow & ice. The winter races is a good idea, I'm also considering entering a 3 race winter series to keep some sharpness.

By the way, great marathon time.

From Sasha Pachev on Thu, Nov 01, 2007 at 19:05:19

If complete sentences are a problem, the pace is not really easy. Slow down to the point where there is not struggle to talk.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.004.500.000.000.000.0011.00

Yeah Baby!  My marathon recovery is now complete.  It felt so good to do my first interval workout, even though it was a set of long intervals: 3x1.5 miles at 10K goal pace.

It was Tom, Jamie, Speedy A and I.  We warmed up just over 2.5 and started our first over toward Leland.  We did basically the same stretch, switching directions.  The 1.5 mile stretch is like a rolling hill, so each direction has uphill the first half and downhill the second.  The uphill is like a realistic race uphill, not steep enough for hill repeats or to slow you down too much, but you sure feel it.  The downhill is similar, enough to help, but not enough to help a whole lot.  Speedy A is just starting to run with us and hasn't done alot of speed, so during the intervals it was basically Tom, Jamie and I.

1 - 9:54 (6:36 pace, this is actually my 10K goal pace), held back because I knew I had two more ahead of me

.51 rest, 5:09

2 - 9:41 (6:27 pace) started more agressively then just held pace

.5 rest, not sure time, got my watch off a little

3 - 9:31 (6:21 pace) the first mile was a 6:30 and then booked it for the last half mile.  I truthfully thought Tom was trying to catch me and I wasn't going to let him.  (He beat me on the first two reps, but its the last one that counts ;) ). My legs felt strong and I felt pretty euphoric on this last one.

I felt almost like chucking after the last one, but just felt so much better than the tempos.  We were lucky that the water fountains at the ball park were still on.  It is great to have mild weather relative to the time of year.  

Mizuno

Did Abominal Abdominal workout this afternoon. Penance for eating kids chocolate halloween candy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Thu, Nov 01, 2007 at 12:10:36

Wow! nice work, I'm jealous.

From MichelleL on Thu, Nov 01, 2007 at 16:26:51

Josse-I guess we all have our times for jealousy. Take comfort in the fact that you will spend the winter building a solid base, and then you'll be able to "whomp" me - using Tom's lingo - pretty bad for months after tax season and perhaps forever thereafter. Then it will be I being jealous! See ya tomorrow!

From josse on Fri, Nov 02, 2007 at 09:35:52

I have a feeling you will stay in better shape than you think this winter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.230.000.000.000.000.000.0010.23

Josse, Amber and I hooked up with Tom for the middle of his long run.  I didn't get enough sleep last night and felt pretty sick through the night, so I think I am still fighting some type of sinus infection or cold.  I worked on running slow enough to talk in full sentences, and was mostly successful, but sometimes had to talk really fast :)  We looped around the SF golf course and got a nice dose of SF wind, but thankfully it was contained to the areas closest to the canyon. 

Goal with Halloween candy:  not eat any all day, and if I succeed up to the evening then I can have two pieces of chocolate when the kids go to bed and Paul and I put on a movie.

Ab workout in the evening.

Was good with the halloween candy during the day but ate four chocolates when watched the movie at night.

8:05 ave pace

Asics

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.000.000.000.000.000.000.0015.00

8:07 ave pace.  Ran with the SF group.  I thought I would be able to slow it down some for this long run, but speedy ER girl and Amber came and there was a good group of 7 or so who ran 8 min ave pace for several miles. Hal and ER girl were the only ones to run the whole way, and Hal was as talkative as ever, though we did have some good discussions where he got drawn in, so that was nice.  It's too bad he can't train in the morning during the week. We slowed it down toward the end.  It sure got cold in the Salem farm country this morning.  It was just a shadow of things to come. . .

Mizuno

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.580.000.000.000.000.000.009.58

Well this rates as a first class sucky running day.

I was planning on meeting someone in Salem who hasn't met there before, so when I arrived I wasn't surprised she wasn't there yet.  I took my cell phone on a warm up jog as I waited for her.  I promised I would bring my cell in case she got lost on the way.  20 minutes later she still wasn't there and my hands were freezing (from holding the cell phone, my hands always get cold when I have to hold something).  I am sure she had a perfectly reasonable excuse for not showing, but I haven't been stood up in a while so I was caught unprepared.  So I got in 2.12 miles slow (8:59 ave) and I decide that since my hands were cold, I didn't have my mace or my mp3, that I would take my new (used) treadmill on its first spin.

I get home and have to maneuver the beastly thing (a used monster sized Star Trac bought from the Ogden Gold's Gym) to plug it in.  It didn't work when I press start.  Plug it in in another location, and it still won't start.  Well, then I looked and found an on/off switch by where the plug goes out of the machine. 

I turn it on and I am in business, trading off between 7:47 and 8 min pace (depending on the song on the radio, of course) at 2 % (I think it is percent) grade.  about 3/4 a mile into it I remember that treadmills are incredibly boring, and in the fifth mile on the treadmill my son wakes up, as he doesn't understand the glorious opportunity daylight savings gives us of sleeping in, and my morning run is aborted.

GRRRR.

Asics.

Evening -

I walked my kids to the park by our house and ran in circles on an asphalt path that borders the park while my kids played.  In my first mile they each ran with me for a part of the time.  My 3.5 year old ran .2 miles with me at 10 min pace.  So my first mile split was around 10 min, and the next two were in the low 8's while my kids amused themselves by getting tangled in the soccor goal mesh.  I shouldn't have let them play with it, but they were reluctant to go to the park at all, so I just felt lucky that they would stay entertained for 27 minutes.  3.08 at 8:50 ave.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Tubee on Mon, Nov 05, 2007 at 09:39:22

Hey Michelle,

Sorry about your morning, mine was not much better (or at all better). Would have met up with you. Bad night/morning with my kids. Such is life. Have a good day.

Jamie (Tubee)

From josse on Mon, Nov 05, 2007 at 09:52:15

I'm not to fond of the treadmill either, and I don't think I would want to run by myself in your dark neck of the woods. Sorry about your morning, I'll meet you on monday's if you run in

SF and at 5:30 just let me know.

From Ian on Tue, Nov 06, 2007 at 05:24:38

When things don't go to plan, and you still get a workout done its a good day. We got a treadmill delivered yesterday, any tips & tricks? Had a quick go on it and the intial feeling was the pace felt faster than what it actually was.

From MichelleL on Tue, Nov 06, 2007 at 09:58:42

On the treadmill, I am not a pro, but I have done speed and tempo on them. I think treadmills are generally the opposite, it is easier to run fast on them than on the road, and that you need the treadmill to be at a slight incline (1-2%) to make the speeds equivalent. I would say save it for when you need it, and if all other efforts at speed fail during the winter, at least do some mile intervals and tempos on the treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.100.000.000.000.000.000.009.10

Easy run with SF group.  I ran with the speedier girls at first, but then I had to hit the bushes.  I got a foot into some wetland type of area and screamed--way over-dramatic.  So I am in the bushes and right away hear the guys in our group who were taking the pace easier.  I wrap up and jump out again getting my foot wet, and the guys were still 100 meters away.  They didn't even recognize me when I ran up to them.  Mark said, "Good morning" to me and I had to introduce myself. 

After the run I go grocery shopping, and I tend to get sick from not eating or drinking, so lately I have picked up a powerade.  I picked up a new powerade light (that's not the name but it is lower calorically).  It was ok, but had that fake sweetener taste.  I had to get some breaded fish fillets for this fish taco recipe I make (Recipezaar #10078, very easy and good), and I swear I had to touch every fish product in the frozen food section before finding the only one that isn't half fat.  My body temperature just kept dropping and dropping.  I'm ok now, but I think I will need to start bringing a parka for these shopping trips.

Mizuno

evening abs

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bonnie on Tue, Nov 06, 2007 at 17:28:42

Hi Michelle, I am glad you are all recovered -- it is too funny about the parka, I feel exactly the same way - even in the summer I put on a sweater to go to the grocery!

Bonnie

From Lulu on Wed, Nov 07, 2007 at 22:41:29

Parka - me too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.560.000.004.000.000.000.0010.56

Eight .5 mile repeats.  Ran with Tom, Jamie and Amber, though Amber wasn't doing our 800's. 

1 - 3:05, 3:18 rest

2 - 2:59, 3:05 rest

3 - 2:58, 3:02 rest

4 - 2:56, 3:20 rest

5 - 2:55, 3:14 rest  (By this time I am thinking, "oh, yeah, this is what under 6 minute pace feels like, I had forgotten but I remember now".)

6 - 2:55, estimated 3:30 rest

7 - 2:56, 3:05 rest

8 - 2:54  And we are done! 

Though I lead the group through all but the first and the last, I could NOT have done this workout alone.  It takes group pressure to pull these numbers (not impressive by some people's standards, but my best workout since college for sure).  On #6 and #8 I felt like I was in college again, seeing what my body would do for me and pushing it to puke point.  It was great.  Either Jamie or Tom said something about whether or not speed is fun, and I have to say in some ways it is not fun, but in others it is exhilerating.   I am sure my Friday run with Sasha will beat some humility into me but for now I am really pleased :)

Ok now for advice solicitation:   I am on a cycle that is trying to go strong through January, since Feb-April have to be my slow down period for work reasons.  I want to peak for the Painter's 1/2 marathon in mid January.  So I want to do 1-2 quality hard workouts a week, but the cold means we have to be more careful about injury and warming up.  I warmed up over 3.5 miles before starting today.  I want to do intervals over the winter.  Are intervals a definite no-no as the temperature drops?  At what morning temperature do tempos or fartlek become the only safe bets?  I always want to train 95% safe.  100% safe means not training, eh?

Mizuno

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From sarah on Wed, Nov 07, 2007 at 23:31:20

Adorable picture. I am always amazed when I read what you do in training and then think about how you go on to work and mom life...WOW!!

From Aaron on Thu, Nov 08, 2007 at 00:34:31

Ouch! Bracing. Very impressive.

From Benn on Thu, Nov 08, 2007 at 09:04:08

"I felt like I was in college again, seeing what my body would do for me and pushing it to puke point."

Haha very nice. I remember track workouts for xc and know this 'puke point' all too well. Nice splits! Way to go!

From Katie on Thu, Nov 08, 2007 at 11:26:32

Hi, Michelle!

Do you not have access to an indoor track? How about a treadmill?

I did my first indoor track of the season just yesterday(16 x 400). It was 38F and windy outside. Inside, it was a treat running in shorts and singlet!

I do think the cold temps and extra clothing slow you some but if you're warmed up enough(20-30 minutes), you shouldn't be at risk just for running faster.

How cold does it get?

From Sasha Pachev on Thu, Nov 08, 2007 at 11:32:19

Cold weather makes running VO2 max pace hard, and I would say perhaps even ineffective for training purposes, but mild marathon pace tempos work very well. But a marathoner needs very little VO2 Max work, and that can wait for warmer weather.

When there is a lot of snow on the ground, and it is time to do something fast, a fartlek like 2 minutes fast, 2 minutes easy until you feel you've done enough is a very good workout.

From MichelleL on Mon, Nov 12, 2007 at 22:21:21

Katie- sorry for the slow response. The weather will get quite cold in the winter. Last year I think was unusually cold, with 3-4 weeks of straight 0-10F. It was that stretch that got me thinking about treadmills for this year. I just bought an industrial used one from a gym just before St. George. I am saving it for really cold times. It only goes as fast as 6 min miles, so only mile repeats or perhaps 1200's would be appropriate intervals, but it will be great for tempos in the freezing temps. You just can't run with friends when you are running on the treadmill and I have lately developed a quite nice group of buddies to train with. I have an indoor track 30 min away, but its the same one from college and I have some negative emotions about indoor tracks. They are so stuffy, and the people on this track don't understand about keeping the first couple of lanes open for speed. I would be dodging people and saying "Track!" so much I probably couldn't sustain a rhythm.

Sasha-so are you saying I can get away with no V02 max work from now until May? Or just cut it out when the temps go below 20, or only do fartlek?

From Sasha Pachev on Tue, Nov 13, 2007 at 13:54:58

I've done almost no V02 Max work between DesNews and St. George, and most of it was allowing the pace to drift into VO2 Max zone while trying to catch some imaginary wild guy during a tempo run. This got me into the best marathon/half-marathon shape of my life. Granted, I would not have done as well had I raced a 5 K or 10 K, but I was hitting the times en route in my tempo runs that I would have considered very good (although not PR) for a race on the same terrain. Besides, those short races do not pay well even if you are really good, so I do not care that much about those, except for the limiting effect - you cannot race a marathon faster than you race a 5 K. However, I think you can push your 5 K performance really really far if you focus on pushing your threshold. 5 K becomes a weird race when you do, or maybe a marathon becomes the weird one - you find yourself sprinting in a marathon, and strolling along in a 5 K. So once you reach that, some VO2 Max work might be helpful, but I would do strides first and try to get as much out of them as possible. What I do not like about VO2 Max work is that being anaerobic, it puts too much stress on the body, more than optimal. For a 5 K - 10 K runner it is the necessary evil because after their threshold is maxed out the key to growth is to learn to go beyond threshold as far as possible and hold it for as long as possible (anaerobic capability development), but that ability for a marathoner is probably useless at best and can even be counter-productive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.600.000.000.000.000.000.009.60

Ran with large group today:  Amber, ER speedy, Jamie and Tom.  We went uphill at first around Goosenest and into Payson.  It was a nice run and it is great to have such a wonderful group of runners to run with.

ave 8:27 pace

Asics

afternoon abs

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jamie on Thu, Nov 08, 2007 at 17:42:11

Michelle,

I might try to run up in Provo tomorrow. Will you give me the meeting place details? I need to be home by 8am...that's pretty much the deciding factor. If the group doesn't stop a lot, I might be able to swing it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.264.007.600.500.000.000.0015.36

So I ran the Sasha's Uneventful 1/2 Marathon with Sasha, Ted, and Jamie.  Jamie and I met at Sasha's house at 6am to warm up before Sasha and Ted's warm up because we were intimidated and wanted to be ready to go.  We ran 2.26 miles, then went in Sasha's house and waited around for about 10 minutes (I guess we should have run 2.75 or 3 then came to the house).  Sasha let us into his home at 6:20am and we hung out in his family room.  It just shows how dedicated his whole family is to running and how patient and tolerant Sarah is. 

Well, let me preface the run with the fact that I went to the BYU vs. TCU night game last night.  We left toward the end of the 3rd quarter because my husband is coming down with something and I was happy to bow out early to get some decent sleep, but then our 7 year old son went to the game with a school friend, they stayed for the whole game, and thus got stuck in game traffic and he got home at 12:20am, two hours after we got home.  It was my first experience staying awake for a child to get home, and he is only 7 years old!  If he was old enough to have a curfew he would have broken it for sure.  But it shows a lack of judgement on my part that I let him go, so I have learned something. Ok, so the point is I fell asleep at about 1:30 am (was wound up) and woke up at 5:20 so less than 4 hours sleep.  You know you are in trouble when you are telling yourself--"You need to fall asleep or you will crash in burn in your run tomorrow!! Go to sleep right now!! You have to relax now!! Go to sleep right now!!"

Ok, my goal was to be around 7:15 pace, which would make for a slower but very long tempo run.  Well my laps seemed pretty screwy on the watch.  In general they were close to the mile markers but some of the splits seemed way off.  Here's the splits from the gps:

1 - 7:15, just warming up, included a stop to wait for Adam who arrived a minute late.

2 - 7:30

3 - 6:54

4 - 7:30  see what I mean about splits being screwy?  In actuality we were going about 7:15 pace for miles 2-5, conversational but not full sentences, really enjoying the run, seeing the leaves falling in front of us, soaking up the experience of running with Sasha and Ted.

5 - 7:08 probably right on, we ran on the river trail toward the lake and turned around at 5.05 miles, a near crash between Jamie and Sasha? at the 180 turn around point.

6 - 6:58

7 - 6:33 yeah right, I don't think this one was that fast, at around mile 7 Sasha and Ted started doing strides.  I tried to pay attention to what they were doing but my concentration started moving to trying to keep pace

8 - 7:03 see what I mean about screwy splits?

9 - 6:58 By mile 9 I am really needing some water.  I brought shot blocks but didn't know how taking them without water would go, so I didn't take one.  I don't run 15 miles without fuel normally so my body was starting to feel it -- or was it the pace my body was feeling?  At the 9 mile marker we found we had 24 seconds (if I remember right) to catch to get the 7 minute gal for the run, so we picked it up.

10 - 6:47 in the 10th mile Jamie drops back a little and it starts to be Sasha and Ted encouraging me through the last portion of the run.  I am tired and am entering race mode - giving everything I have and wondering if I am going to break

11 - 7:04 tired but hanging on to them.  Sasha is giving out 100 m, 200m 1/4 mile splits

12 - 7:06 I don't think these last two splits were right.  I think they were right at or under 7 min.  Sasha said I could break 1:31 if I did a 6:30 and I said yeah right and just tried to hang on.

13 - 6:35 pace, but my watch showed 12.93 for the whole distance, off by quite a bit.  Sasha had a 6:20 for the last mile, and they know this course really well so I'll take his word for it.  I know that I surged when I could, within the last .6 or so I had strong and weak points but was able to squeak it out:

1:30:52 BABY!   6:56 ave pace, better than the SF 1/2 marathon race. 

I am so grateful to Jamie who pulled me through the middle miles and Sasha and Ted who were so positive and encouraging in the last three as I tried to not fall apart.

This was definitely a race level effort from the mile 9 marker on, and probably even before that, since you need to stay relaxed and in control in a 1/2 marathon or marathon through those middle miles anyway.  It's kind of embarrassing to be putting forth race level effort while the guys you are running with are relaxed and conversational, but they were great and didn't harrass me about my breathing, etc.  :)

I have to say a special thank you to my husband, who got up with the kids and got the two older ones off to school, even though he stayed up until 12:30am last night, and even though he was sick, so that I could do this run.  I wish I could come up more often, but am grateful for the chance to do it this time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cal on Fri, Nov 09, 2007 at 12:47:32

Sweet running. Is this a somewhat flat course?

Some day down the road I wouldn't mind going on one of these, but I'm not sure I'm ready yet!

From Sasha Pachev on Fri, Nov 09, 2007 at 13:10:28

Cal - this is mostly flat, very slightly rolling. Has two 180 turns, and some tunnels, which break your rhythm. Definitely a PR effort for Michelle, I was not expecting to see it. I was thinking with a slow start we would be lucky to break 1:35.

Michelle - your splits from my memory: 7:34, 7:07, 7:00, next 0.5 in 3:30. 36:03 at the turnaround (5.05), 44:06 at 10 K. Next 2.5 in 17:09 for us, but we had just finished a stride and were a bit ahead, so you were probably 17:17 or so. 1:04:04 at 10.1. Next mile in 6:42, then around 6:47, 6:20 on the last mile with the first half in 3:13, then a quarter in 1:33, and the last one in 1:34.

From josse on Fri, Nov 09, 2007 at 13:51:15

Great job, I wish I could have been there. I don't know if I would have kept up but it sounds like fun. I had to go and do my own uneventful workout by my self.

From ArmyRunner on Fri, Nov 09, 2007 at 15:54:16

Great run today Michelle. It actually did not seem like you were working very hard until the last 3-4 miles at least listening to your breathing. I think both you and Jamie have a Olympic Trials Qualifier in you with the right training and persistence.

From Sasha Pachev on Fri, Nov 09, 2007 at 16:01:13

I agree with Ted. As I did tell you during the run, I think you can run 2:35 in the marathon if you do things right in a couple of years.

From Amberosia on Fri, Nov 09, 2007 at 17:56:58

Way to go Michelle! I was thinking of you this morning.

From Kim on Fri, Nov 09, 2007 at 18:00:07

Wow! Those are some awesome comments by Sasha and Ted! I look forward to watching you hit some pretty big goals in the coming years!

From MichelleL on Fri, Nov 09, 2007 at 23:09:53

Thank you all for your support! This is why I love the blog.

Hey Sasha, based on the workout today do I have your official sanction to do approx 8min pace on my easy days?

From Sasha Pachev on Mon, Nov 12, 2007 at 18:18:07

You should be fine at 8:00 pace. But what is important is not so much the pace as how you feel. The pace of an easy run is the slowest common denominator of what your muscles want to do, what your heart wants to do, what your nervous systems wants to do, and what your training partner wants to do. In other words, when in doubt, run slower.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.560.000.000.000.000.000.0010.56

Ran with the SF group.  It's great to have a big group to run with.  Kelly ran with us and that was fun to push his pace a little.  He seems hungry for more.  We saw two fast guys from Salem and Josse went crazy with them for a couple of miles, but Tom and I hung back.  Seemed like Tom's horses were neighing because running behind Josse and her male posse we kept speeding up until I would try to slow it down.  At one point we were chatting and I was having a hard time holding the conversation, looked down and we were doing about a 7 minute pace and I put on the brakes.  In retrospect I should have cut Tom loose because he should have been running with the faster crew.  I don't feel really sore from yesterday, but didn't feel like pushing the pace today either.  I toyed with the idea of running 15 today, but thought 10 would allow me to rest better.

Ave pace 8:03

Asics

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From MichelleL on Sat, Nov 10, 2007 at 16:15:18

.34 miles -- hmmm. You've beat me by more, and I am sure you'll continue to on that front with your ability to run at noon, I can't seem to keep up. We'll see if you also have an edge on me in the tempo run this week :)

You're cranking out the 8's as easy as I am and you know it!

From Dennis on Sun, Nov 11, 2007 at 01:16:44

Thanks for the welcome! And I have to agree with you, Michelles are handfuls...but would I really want it any other way?

By the way, tragic close miss on the sub-3:00 at St. George recently!

From MichelleL on Sun, Nov 11, 2007 at 01:23:24

Not so tragic. It was my first marathon and I really did the best I could. Will smash next year though!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.840.000.000.000.000.000.0011.84

Ran with TAJJ (Tom, Amber, Jamie, Josse) this morning.  I was running on empty from undereating and undersleeping yesterday.  I think my stress is catching up to me and I better baby myself a little more of I am going to crash and burn.

I didn't feel good during the run.   Kind of tingly and lightheaded.  Usually I get this nich runners high and get all jazzed about running but right now I just feel like crawling back into bed, so I think I will.

8:21 ave pace

Ab workout.

Mizuno

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Mon, Nov 12, 2007 at 09:24:28

Your tired and worn out, get some sleep.

I love when you can crawl back into bed, but usually by the time you get wram enough to fall back to sleep your kids wake up and it's all over.

From MichelleL on Mon, Nov 12, 2007 at 10:20:47

Yeah, that is basically what happened, except I couldn't fall asleep and felt like my body temperature kept dropping so I took a monstor 40 minute shower. It is so hard to get out sometimes!

From MichelleL on Mon, Nov 12, 2007 at 10:23:30

Sorry, my post was in response to Josse, not Tom. It doesn't make sense without that explanation :)

From Jamie on Tue, Nov 13, 2007 at 10:19:04

Michelle, I just logged my miles for the day and thought I'd check to see how your run was. How are you feeling this morning?

From MichelleL on Tue, Nov 13, 2007 at 11:00:54

Jamie-I am feeling much better this morning. I got in two naps yesterday which did wonders for me. The pace today seemed easy. Wore a coat to the grocery store this morning so I wasn't as frozen as last week. Will I see you tomorrow?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.500.000.000.0012.00

Met up with the SF group, but did some miles early with Tom.  Today is the run before the crack of dawn so I can also go grocery shopping before the kids wake up morning.  This plan worked well when I was running 7 miles on Tuesday, but now that I am trying to get ten in a day the early morning gets even earlier.  Amber said she'd join me next week before 5am so that will be good.  About 1/2 way through the river bottoms I asked Amber and Tom if they were up for striders, and they agreed to do some.  The rest of the SF group bawked at the idea.  We were kind of on training wheels, didn't really track seconds or distance (my gps was dead anyway), but I think they were 20-30 seconds each.  I didn't even keep a good count of how many we did, but I think it was 4-5.  We focused on form, and I guess that worked ok.  I don't think I know what perfect running form is, but I tried to focus on efficiency and effectiveness of my movement.  Hmmm.

Like I said, no gps watch so I had to guess the distance.

Ab workout.

Asics.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Tue, Nov 13, 2007 at 12:57:55

If your just guessing the distance I would up it just a little and you will pass Tom on the milage board ;)

From MichelleL on Tue, Nov 13, 2007 at 14:16:17

You are right! I know he ran more than me though, that's the rub. Should I add a mile on after I do my ab workout?!?

From josse on Tue, Nov 13, 2007 at 14:17:36

I would if you have the time. he he he

From MichelleL on Tue, Nov 13, 2007 at 14:20:04

Finally, a woman who gets me! You're awesome, Josse!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.430.000.000.000.000.000.0013.43

After laying in bed listening to my son cough in his sleep for an hour, I thought, "The best thing for my running is for me to get another hour of sleep, but since that isn't happening, the next best thing would be to get in a couple of extra miles."  So I rolled out of bed and threw on the running gear. 

Boy it was colder this morning.  I would say the coldest morning yet.  About 28F (shows what a wuss I am, it will get much colder soon).

I met McKenzie and Amber in Salem after a couple of miles and we got nice and lost in Payson--well, I was lost but McKenzie knew her way around and led us back.  It's great to have good running buddies to share workouts with.

ave 8:03 pace

evening ab workout.

Mizuno

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jamie on Wed, Nov 14, 2007 at 11:23:56

Michelle, I decided to sleep in this morning for a full 8 hours of sleep. I hope you ladies didn't wait for me. I am planning on speed tomorrow...by the way, at which Stake Center are we meeting?

From MichelleL on Wed, Nov 14, 2007 at 13:24:27

I wasn't sure if you were coming, so we just waited a couple of minutes. We are going to meet at the stake center where we meet saturday mornings (where we met for the last two speed sessions). I wouldn't expect too much speed from me tomorrow, though, I think I will be working on lactate threshold, so probably 6:40-6:45 range.

From Jamie on Wed, Nov 14, 2007 at 15:01:48

Michelle, sorry again about this morning. I'm a fairly punctual person (more often than not). In the future, if you don't see me there on time, it's pretty safe to assume that I'm not planning on showing up. My decision to sleep in was made as I was going to bed. I'll try to be better about letting you know if you should expect me.

If no one's offended, I may head up to Provo tomorrow for my speed-work. It's difficult to do it down here where the streets aren't marked. And I shouldn't impose on you...

From MichelleL on Wed, Nov 14, 2007 at 15:58:06

Not offended, but definitely disappointed! I think there are mile markers set up by Darin Cable/Steve King on their 10 mile run, perhaps Tom can ask them where they are?

From MichelleL on Wed, Nov 14, 2007 at 16:02:44

If we know approximately where they are I think we'll be able to see them.

From Jamie on Wed, Nov 14, 2007 at 17:47:14

The Scenic, Center, SF HS, Leland route sounds okay. I would be willing to checkout the markings if I knew exactly where to look. I'll probably do a 4 mile tempo tomorrow (regardless of whether I'm down here or in Provo).

I don't know what time I ought to shoot for at the Thanksgiving Day race next week. In fact, I hadn't originally intended on making it an "all out" race. I'm trying to follow Michelle's example...and get a bit more serious.

I know the route in Provo really well and am more likely to push myself harder because of that. I don't expect you guys to just go along with what I want for the workout. Just let me know what you think.

From James on Wed, Nov 14, 2007 at 22:47:40

Looks like you have quite a group down there in south Utah County.

Does Woodland Hills still have a 5k in September that goes straight down the mountain and then straight back up?

From MichelleL on Wed, Nov 14, 2007 at 22:53:16

There has been a race in September for years. It is hilly, but it is not just down and up. I have been around for the past three years, in 2005 and 2006 it was a two mile run (I got 3rd in 2005 and first in 2006 with a very small field). This past year it was a 5k for the first time I am aware, but it was the same day as the Spanish Fork 1/2 so I chose the latter. The race is part of Woodland Hills Days which is a quaint community annual event. The whole weekend is quite fun.

We are developing a great group. You are welcome to join anytime if you are around. (Are you James in AZ? I will check your blog for where you're from when I post this).

From Benn on Wed, Nov 14, 2007 at 22:53:40

SWEET RUN!! I can only aspire to average ~8:00 on a long run like that! I love getting lost while running, provided I have enough water with me to survive and that I know eventually I can make it back in one piece! Kudos on the awesome fall run!

From MichelleL on Wed, Nov 14, 2007 at 22:55:34

Thanks Benn!

From James on Wed, Nov 14, 2007 at 23:04:07

Michelle,

Willard and Perry are almost the same town and just south of Brigham City. What is in Perry? I will actually be down your way for Thanksgiving, but might be back by Friday. Keep in touch because I would love to run, and I would go at whatever pace you wanted to.

Have we met before?

From James on Wed, Nov 14, 2007 at 23:08:39

I ran that as a 5k back in 2000 when I first got off my mission and got my trash handed to me by my dad. I remember our first mile was in about 4:25 and then the uphill started and our times were quite slow overall. They had breakfast and gave prize money, like $25 for first.

From MichelleL on Wed, Nov 14, 2007 at 23:08:55

Yeah, I suggested us running together because I often drive through Willard to get to Perry. Maddox is in Perry!! No just kidding, but that is the only landmark anyone typically knows. My husband, Paul's, parents live in Perry on several acres with a peach orchard. I have pounded many miles out in Brigham City paying for the gluttonous sins of Thanksgiving and Christmas over the years. Perhaps we met at the TOU 1/2 marathon? I may bring my mace in case you're a wierdo so be forewarned!

From MichelleL on Wed, Nov 14, 2007 at 23:10:25

No prize money for me, just the pride of beating a high school male runner in the last 1/2 mile because he surged too much too fast in an effort to get me.

From James on Wed, Nov 14, 2007 at 23:20:46

Oh I am a little weird, but not in that way. I was wondering if we met in Utah County, I know it wasn't TOU 1/2. Your husband's name sounds familiar too. Who are his parents, my wife might know them?

I know all about the peach and cherry orchards, we have about 800 trees here where I live. And I ate at Maddox tonight(well take out)so there!

From James on Wed, Nov 14, 2007 at 23:26:37

Yeah me, Chris Rogers, and Chad Durum came and did a tempo run/race. At least that was the plan until Chris decided he wanted to win and ditch me and Chad.

This is like a months worth of commenting for me!!!

From Ben on Thu, Nov 15, 2007 at 07:14:17

Woah ! I just realized you've done all your miles this week in three singles! Holy cow! Dang you're Super MOM! NO doubt!! I think I'll take your advice and just feel it out. It's raining like a monsoon in indo china here today, so I'm just going to get a couple treadmill miles in before/after work. Plus that will give time for a little of the soreness to go away. I think I'll shoot for a 10 miler, and then depending how I feel go from there. Again since I only did a 38 or 39 mile week last week, I don't want to increase mileage too fast! Haven't had an injury yet (knocks on wood!) so want to keep it that way! :)

From Benn on Thu, Nov 15, 2007 at 07:22:49

Hm so this fastrunning blog site decided my name had one n, not two! lol

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.004.000.000.000.000.0010.00

Met with TJ and did a tempo workout.  I wanted to keep it at threshold-1/2 marathon pace, so Jamie took off when we started the tempo after a 2.75 mile warm up.  I ran with Tom for the first two miles then he dropped back and I was on my own.  My watch was beeping way after his so my splits aren't reliable, but Jamie drove the course and knew it was four miles.  Total time:  26:55, or about 6:44 ave pace.  Not a stellar workout, but I don't feel bad about it either.  Then we did a wandering route around SF neighborhoods to get more miles in.  Poor Tom checked out early because of an oncoming migraine.  I have never had one but my husband gets them and they seem just terrible!

Asics.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.021.000.000.000.000.000.005.02

Wee hours of the morning run because of training in SLC and have to meet a group to carpool.  I don't know about you all, but I really dislike forced carpool chit chat.  I would rather read a book or listen to the radio.  I think I will bring a book and see how it goes.  I am reading Shirley by one of the Bronte sisters (not sure which, actually).  Ran a little faster today.  I was surprised when bolted out of the gate with a 7:01 first mile.  It was just me and my mp3 player and I let the song set the pace.  7:15 mile 2. 7:23 mile 3.  My mp3 ran out of juice at around mile 3 :(.  So it's just me and my thoughts from then on, not too bad, I guess.  7:26 and 7:27 for miles 4 and 5, I guess my thoughts are not that stimulating.  It was interesting feeling out a faster slow pace.  I don't think I am ready for that pace for a 10 miler, but perhaps someday soon.

ave pace 7:19

mizuno

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Benn on Fri, Nov 16, 2007 at 10:17:51

Though I don't carpool (live in the sticks), I hear you about forced chit chat. It seems pointless to me. And I'm an avid reader so I would just as soon bring a book and read (so long as I wasn't the one driving!!) I hear you about the tunes kicking the bucket as well. The other day my brothers iPod shuffle quit at about 30 mins in so last 2.5 were just me and the book - treadmill run of course. Great run though!! Nice to see over 50+ mile week too! woot! I'm hoping to finish strong this week and edge out just over 50 miles this week as well! just a little more to go for tomorrow and I got it!

From Aaron on Fri, Nov 16, 2007 at 10:18:22

Charlotte. I think the other two were dead by then...

From josse on Fri, Nov 16, 2007 at 17:24:55

Look at the discussion forum we are on the new racing team Sasha put together, aren't we special.

From Sasha Pachev on Fri, Nov 16, 2007 at 17:51:18

Forced chit-chat is great. I love it for three reasons. First, get to know people. Sometimes the people that you never thought you'd connect with end up becoming your greatest friends, and all it takes is a little bit of effort to get out of the box and open your mouth. Second, for a missionary-minded Christian it can always open a window to share a spiritual message or strengthen somebody's wavering faith. And third, for a missionary minded runner, it opens a window to potentially convert a couch potato into a runner that does his best to meet his potential and as a bonus blogs daily on the Fast Running Blog.

From MichelleL on Fri, Nov 16, 2007 at 19:13:42

Sasha - you are so right. I strengthened relationships with my coworkers and had a really fun time. We shared aspects of our lives (including running for me, of course) and had alot of good laughs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.501.000.000.000.000.000.0012.50

Easy somewhat long run this morning in SF with SF group.  Kim made a surprise breakfast for Tom so that was fun.  Paul's male buddies Paul T, Terry and Kerry drove down to run and be part of the festivities.  It was great to run with them and be able to talk with them. The only problem was we had to get there before he did so I didn't quite get the 65 miles I was hoping ot get this week :(  Close but no cigar!   I will work hard to get it next week because of potential Turkey Day damage.

I don't have ave pace because I forgot to turn off my watch.  Probably ave 8:10.

Asics

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jamie on Sat, Nov 17, 2007 at 12:34:46

Michelle, you beat Tom with your miles this week. It's great to have someone KEEPING YOU ON YOUR TOES! How appropriate with your race coming up. By the way, I must see the picture you took of Tom in his tutu...nice job!

From Benn on Sat, Nov 17, 2007 at 15:26:33

Yeah I was supposed to be Forrest Gump, but I forgot to get a beard :(

From MichelleL on Sat, Nov 17, 2007 at 17:52:16

Yeah, I did! Sorry! Too many Paul's in my life when you drag Paul T in! - OK, will proofread next time :)

From Kim on Sat, Nov 17, 2007 at 18:21:41

Michelle,

Thanks for helping out with the breakfast! And thanks for Tom's tutu. We might have to post that picture on here!

From MichelleL on Sat, Nov 17, 2007 at 18:22:35

PLEASE DO!

From Jamie on Sat, Nov 17, 2007 at 20:11:29

Michelle, sorry I mentioned the miles. Perhaps you would have had him if I had refrained from making a comment. There is always next week.

From Kim on Sat, Nov 17, 2007 at 22:16:14

Tom had already promised me that he would run 4 with me today. He didn't throw them in just to try to beat Michelle.

From Kim on Sat, Nov 17, 2007 at 23:55:05

Check out Tom's new picture on his blog!

From MichelleL on Sun, Nov 18, 2007 at 00:27:18

His picture looks the same to me.

From Aaron on Sun, Nov 18, 2007 at 23:02:26

Michelle--

What's the status of the FRB teams for the Moab Half? Tried to sign up for individual entry but it looks like I'm lotteried.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.609.001.000.000.000.000.0014.60

Warmed up with Tom, dropping off water bottles on the river trail for about 1.5, then met up with Sasha, Jamie and Ted for the Uneventful 1/2 marathon.  We took it easier this time.  The middle miles were a similar pace, but our first couple of miles were slower and the final 4 miles didn't turn into a race like last time, so I was in a controlled long tempo which is just what I wanted to do.  I am so glad we put out water this time.  It made a big difference.  Thanks so much to Ted and Sasha for allowing us to tag along and even starting 1/2 hour early for us.  Also a big thanks to Paul who got the kids ready so I could run later in the morning.  He had to clean up a dry oatmeal spill all over the kitchen floor and more this morning.

1:34:25 for the 1/2 marathon portion

Mizuno

Ab workout in the evening.

Lupita - join the blog already.  Start by logging your walking, then walk-jog, and we will encourage you into running your first marathon in a couple of years!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Mon, Nov 19, 2007 at 13:39:06

Good job on the run. I think I will join you tomorrow the surgery isn't until 1 pm so I get up and eat a little I will call you though to see when and the time k.

From Jamie on Mon, Nov 19, 2007 at 18:18:49

Michelle, thanks for hanging back today. I appreciate you guys pacing me.

From Jamie on Mon, Nov 19, 2007 at 18:20:01

By the way, I'm planning on tomorrow morning for sure. See you then!

From MichelleL on Mon, Nov 19, 2007 at 18:43:24

Thanks guys for the comments! I look forward to tomorrow morning!

From Benn on Mon, Nov 19, 2007 at 20:31:11

Man how do you guys and girls balance awesome half marathons and still manage to go about normal activities the rest of the day? I'd love to do a long run before work tomorrow (I work 11am to 8pm) but it seems like I'm always stuck on the treadmill :(

Congrats on the 1:34 by the way!

From MichelleL on Mon, Nov 19, 2007 at 20:35:20

Benn - is it too cold to go out? If your work starts at 11am, you could get in a 20 miler and take a nap before work right? J/K on the 20 miler, but you could go long, then take a cat nap to get the strength you need for work. Good luck getting it in tomorrow.

From Benn on Mon, Nov 19, 2007 at 20:47:26

Lol now I'm guilt tripped to go do a longer run :) I suppose now I have to lol. Early to bed for me. It IS only in the teens when I wake up and yours truly doesnt own any pants so I always have to run in shorts; I will try to go for a like 10 or 11 miler, but if I go for only 8-9 minute pace is that going to help me at all? It seems I feel like now that I had a breakthrough race, anything over 8 minute pace feels sluggish.

From MichelleL on Mon, Nov 19, 2007 at 21:16:43

No Ben, you don't have to go fast for miles to provide a benefit to you. I would start at 9 minute pace and just give yourself a couple of miles at that pace. Then see if you feel like speeding up. But some of your runs should be around 9 minute pace so don't feel bad about that. For what its worth, why don't you go out and get some pants? In my college days I got my workout clothes (shoot all my clothes for the most part) at thrift stores, so do at least that. The teens are not good for shorts. Brrrr!

From Shauna on Mon, Nov 19, 2007 at 21:52:25

You and the other fast girls are such an inspiration. I can't wait until a half marathon is just a training run! Great job!

From sarah on Mon, Nov 19, 2007 at 22:53:15

It was nice to see you too. I have to admit that I am so jealous that you and Jamie are fast enough to run a training run with my husband. Of course he would slow down for me anyday but he doesn't have to slow down that much for you. Wonderful talent...BTW..you are looking so fit...good girl. I really enjoy running around the block with my partner..she's fun and very dedicated gal...

From Ian on Tue, Nov 20, 2007 at 05:54:20

Great workout, I'm envious of your group training. Out of interest is your marathon pace determined from your St George marathon or your next goal.

From MichelleL on Tue, Nov 20, 2007 at 23:02:23

Thanks everyone for your comments.

Sarah - Thank you for sharing Sasha with all of us! You do get in quite a bit more miles with him than I do, eh? My overall Sasha mileage count is 26.2 miles. You two are quite the couple!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.000.000.000.0011.50

Did easy SF run, started on my own since I woke up before my alarm went off, then was joined by Amber, then the whole group.  Tom, Jamie, Amber and Josse were there so it was quite a posse.  Did 6 strides which felt good. 

After the workout I did my weekly grocery shopping. I saw Jamie at Macey's, because she had some shopping to do too.  I am now frozen inside and out.

Asics

Ab workout: 40 leg lifts (first time at 40, it killed!), 10 count to 10 crunch&holds on each side and center, 90 sec elbow & toe hold - very hard to describe ab workouts but Pete's been asking me to elaborate ;)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.180.000.000.000.000.000.0012.18

Nice easy run with McKenzie.  We ran from Loafer Elem into SF, but I got confused and led us to that building by the freeway that has the lighted pictures shining on it (I know that building has a name but I don't know it), so we turned around and went to the ball park.  Great news!  The ballpark's water fountains are still on!  Please noone inform SF parks and rec that winter is coming.  Perhaps they don't plan on ever turning the water off.  That would be great because I start to feel it if I don't have water and I run more than 10 miles.

ave pace 8:16

Mizuno

Just say no to Turkey Day! -- I am getting stressed because we are headed up to Paul's parents house today and they have a whole closet dedicated to candy, let alone the holiday spread.  I will record weight to help me be accountable for my actions.  I have been losing since tax season (peaked at 153 - yeah that's bad) and my goal was to be 125 at Thanksgiving and 120 at the start of this tax season and be 125 at the end of tax season.

Ok so that sucked.  I just weighed myself and I am at 125, which is my goal but I have weighed 123 about five times in the last week, but the last couple of days I have been eating more, so now I have no leeway for the weekend.  Enough psychoanalysis on my weight. 

Happy Thanksgiving everyone!  Don't forget to get a run in tomorrow!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Syd on Wed, Nov 21, 2007 at 09:14:20

Good luck with the food battle over this weekend. I'll be doing the same. I will be surrendering to the Sweet Potatoes (way too much brown sugar and marshmallows usually) but hopefully only to them.

From MichelleL on Wed, Nov 21, 2007 at 09:17:06

Thanks Syd. Will you return and report? I will be succumbing to chocolate, but hopefully that is all. No gravy, no butter, no pie.

From Syd on Wed, Nov 21, 2007 at 09:37:19

Sure thing... currently 290, I weigh in everyday when I go to work at Icon so I'll let you know.

From marciej on Wed, Nov 21, 2007 at 09:56:20

Michelle,

Are you an accountant? My husband is and tax season is bad for him too! They eat out so dang much and late at night. I feel for ya for the upcoming season. And I also have no leeway either for this weekend.No fun at all!!!Have a Happy Thanksgiving.

From jtshad on Wed, Nov 21, 2007 at 09:58:23

Great run this morning. As for the scales, don't watch them too intently...I can vary as much as 3-5 pounds it seems over the course of the day, let alone trending for a week. Just keep up your healthy lifestyle, be moderate in what you eat this weekend, take a little of what you want then walk away (I know you have the willpower...if you can run a 3:00 marathon it is there!).

Happy Thanksgiving.

From MichelleL on Wed, Nov 21, 2007 at 10:07:29

Marcie - yeah, I am a CPA and am a tax accountant. I don't eat out much at that time, but I don't sleep much, and I seemed to always be eating while I worked and ate whatever sat in front of me. I just bought some St. George pictures and am going to plaster my office with them to remind me that there is another goal besides getting that next tax return done.

Jeff - Thanks for the supportive comments. I know it fluctuates, but I watch it daily so I don't get off track without knowing it. I will be bringing gum.

From marciej on Wed, Nov 21, 2007 at 11:26:03

My husband just took the first section of the CPA exam in Oct and is getting ready for the next. He actually was just in SLC for a tax conference.

I post pictures of myself on the fridge to keep me motivated-I have a sweet tooth!

Whats your height?

From Bonnie on Wed, Nov 21, 2007 at 11:27:06

Michelle, how tall are you? Scales are pretty unreliable, in general, so Jeff's +/- 2-3 lbs is just right (plus as women we have water issues that can add up to quite a bit - people have been known to lose over 5 lbs just having one of those "spa wrap things" that suck the water out of you).

Good luck tomorrow, but don't stress about it - you will work it off next week anyway!

Bonnie

From MichelleL on Wed, Nov 21, 2007 at 11:40:07

I am 5'5" - I would say a very unremarkable height. I always wanted to be short or tall when I was growing up so that I would be distinctive, alas 5'5" is not distinctive at all.

From marciej on Wed, Nov 21, 2007 at 12:30:28

Well i would love to be 5'5, I think that is a great height, considering I dont even hit 5 ft barfefoot! So be grateful you have the inches you do. I would love to not be distinctive:)

From James on Wed, Nov 21, 2007 at 19:23:53

I am actually going to be in Spanish Fork on Friday, but if you are still around on Saturday we can hook up.

From MichelleL on Wed, Nov 21, 2007 at 19:42:41

I will be back in SF by Saturday. Oh well. I'll let you know when I am back up this way.

From Sasha Pachev on Sat, Nov 24, 2007 at 11:17:55

During tax season ( if you indeed need to work THAT hard), just eat less. If you cannot eat quality, do not eat. If you are running less as well, you'll be fine with eating less. You could probably be fine on apples, bananas, dried fruit, carrots, nuts, and fruit juices. If you do not have time to cook, do not eat cooked meals. If your family wants to eat out, take them, do not eat yourself. Approach it as an emergency preparedness survival drill.

From MichelleL on Sat, Nov 24, 2007 at 11:33:43

Thanks for your feedback Sasha. I will be needing the blogs support when I get into the thick of it. My work will take as much time as I will give them, and I try to give them the best I can. I did get above 60 hours at least one week last year, and that is just CPA work, not laundry, cooking, cleaning, homework, piano practice and all the other responsibilities I have. I guess I just need to make sure my health and thus running doesn't suffer as much this year.

From Sasha Pachev on Sat, Nov 24, 2007 at 11:59:44

Maybe you could redefine "best" for yourself in the CPA work area. I've done that for myself in my profession (even though things are more serious there, being the sole provider if I do not get paid, we do not eat). I realized while I should be thorough in my work, I do not have to pursue every chance to make a buck. So I just focus on what I do best (MySQL source code), and make my time count.

Also, from the well-being of the world philosophical point of view, I think we have way too many fat programmers that work all day long to contribute to the production of things that result in making the rest of the world fatter, and not enough fathers who are home with their children enough, or runners who train themselves and encourage others to train and live a healthy lifestyle. So if I can figure out a way to spend less time in the fat area, and more time at home and with the blog, the world becomes a slightly better place.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.440.003.000.000.000.000.0010.44

Happy Thanksgiving!

Being Thursday and all, I felt like I needed to get some speed in, and wanted to know what my 5k pace feels like (in the bitter cold, about 17F or so), so did three mile repeats.   This workout also happens to be the BYU try-outs workout. Back when I tried out, they had to be run at 6:00, but now its probably more like 5:40 or so, but I'll stick with the 6:00's.

I warmed up for about 3 miles, then hit the Smith's restroom, stretched my quad in the Smith's store (one quad wasn't cooperating with warming up) then ran another .5 and started the workout on 500W in Brigham City.  I remembered that street as being pretty flat, but it turns out it is sloped.

1 - 5:53, slightly downhill, was headed for a 5:40 something but started to hold back

.5 mile rest, 4:48

2 - 6:01, was the other direction, so slightly uphill, was headed for a 6:09 at .71 so I must have done about an 85 for the last quarter

.5 mile rest, 5:40, includes time gasping for breathe right after the second mile, feeling like I was going to keel over

3 - 5:58, other direction, but some uphill to start, then downhill, lost concentration in the middle, headed for 6:10 at half way, so had to negative split again.

Overall it was right about a 6:00 effort, and I am pretty pleased because it was so cold, and I had two shirts ear covers, gloves, etc on and no running buddies to help me out.  Also, the BYU mile repeats are on the track and in warm weather, and street miles are harder, so I feel like I am in the same shape as in BYU, though training for marathons instead of the 10K. 

Asics.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Thu, Nov 22, 2007 at 12:47:58

Great job, running mile repeats by yourself is tough. I had to do that alot when I ran for UVSC.

From MichelleL on Thu, Nov 22, 2007 at 22:35:23

Josse - Thanks babe. I hope you are doing better and keeping down your meds. Pain meds are great, but only if you can keep them down.

Tom - I think mile repeats are somewhere between threshold and VO2 Max. I think VO2 max is your 2 mile race pace, and I would like to think I could go slightly faster than these repeats in a 2 mile race environment, though I would never be able to test this. I think that a 1200 is the fastest interval that you would typically do vo2 max in. With 1200 rest, I would think I could do closer to 100% vo2 max on a mile repeat, though. Today's pace is very close to my vo2 max, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.920.000.000.000.000.000.0011.92

AM - easy run, by myself, 5.08 miles ave pace 8:45.  Freezing cold with lots of wind.  Felt like my face was getting freeze blasted off as I got closer to the mouth of Sardine Canyon.  Will run later with Paul.

ab workout.

AM (three hours later) Ran BY MYSELF.  Paul's family decided they were all going shopping, which sounds like a foolish endeavor on Black Friday, and we couldn't join because Paul hadn't run yet and I hadn't run enough, so our would-be babysitters were gone, so I set out again on my own.  I ran on highway 89 toward Willard.  It was much warmer (20's feels good after teens in the morning).  There was a bad headwind on the way back but not as cold. 6.84 miles, ave 8:00 pace.

I can tell I am in higher mileage territory because my quad which never warmed up yesterday still feels tight and I was feeling a small amount of soreness in one hip.  I seem to fall apart at around 70 mpw, but I am hoping staying in the 60's in the winter will make 70's feel easier in the summer and will enable me to make a stint into the 80's this summer.  We'll see.

Asics.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ian on Sat, Nov 24, 2007 at 06:08:27

Excuse my ignorance but what is Black Friday?

From MichelleL on Sat, Nov 24, 2007 at 07:34:00

The day after Thanksgiving is called Black Friday because it is often the single-most profitable/high volume retail sales day and gets the retailers "in the black," or profitable.

From Sasha Pachev on Sat, Nov 24, 2007 at 09:12:18

Michelle - no need to go over 70 for another 6 months at least. High mileage is beneficial when you are really ready for it, and it takes months, even years of medium mileage to get there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.350.000.000.000.000.000.0012.35

Ran with the SF group.

Weather: It was definitely a two pair of gloves day and I wore one pair of gloves. I drove through our normal Saturday route (along Zephyr road) and it was 7 degrees colder there (15F compared to 22F at the starting point) and knew we shouldn't go toward Zephyr, but we did anyway.

Company: Amber arrived at the 6am rendevous and I just cheered. We ran together the whole time, and had Hal, Pat and the Barneys, who were visiting from Colorado, as part-time running mates.  At Bishops (we have only run 2.5 miles at this point) Kevin Kuhni says we should bag the run and go to IHOP. Lots of people looked game, but its time for me to buckle down and try to forget my misdeeds from Thanksgiving past. Pat came upon Amber and I when we were about to go on tree line road and it was great to see that he had to huff and puff to get to us.  Nice feeling to make Pat work!  It was great to get to know Kelly and Jason Barney a little bit more.  I hope they come to visit for Christmas.

Thanksgiving report:  I will not divulge what I ate but I am now up to 126, and that is with a 72 mile week!  Bummer.  I will be good the rest of this weekend.  I will be good next week!  I can't start the downward spiral that often happens during the holidays. 

Body:  Legs feel good, no hip pain, and my quad got mostly loosened. 

 Mizuno.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Sat, Nov 24, 2007 at 11:23:07

I am sure you don't look as bad as I do, the anesthesia made me so blodded I looked like I was 6 months pregnant now I just look like I'm 3.

From MichelleL on Sat, Nov 24, 2007 at 11:35:29

Three months pregnant means you don't look pregnant, right?

I am not concerned with my looks, I just don't want to lose the eye of the tiger and know that I have not yet hit my ideal running weight. It's all about the running!

From josse on Sat, Nov 24, 2007 at 13:06:20

Just a little bloated, you are a tiger so i wouldn't worry about it grrrrr. Good job on the mileage this week. I'm impressed.

From Lybi on Sat, Nov 24, 2007 at 16:41:45

Great job Michelle! So you didn't cave? Awesome! Way to stay strong. IHOP is indeed a temptation--especially when running 10 more miles is the alternative.

I feel the same way about "Thanksgiving Bloat" or whatever you call it. So I ate enough to keep 3 people happy that day...that doesn't mean I'm giving up! Bring on the oatmeal, baby!

From MichelleL on Sat, Nov 24, 2007 at 16:46:37

Lybi - I caved pretty bad while at the inlaws (did my running but more than made up for it with all the eating), but the IHOP did not happen. It was so hard to run this morning, it was so cold I felt like I was going to have to have my hands amputated. Its days (or months) like this that I think fondly back on the year I lived in Scottsdale and the 3 years I lived in Tucson.

From Lybi on Sat, Nov 24, 2007 at 16:51:26

Yeah, this is the best time of the year here. But when summer rolls around, I can't stop thinking about moving to New Mexico, or back to Provo or SOMETHING! Great job running in that biting cold!

From Ian on Sun, Nov 25, 2007 at 08:37:45

Michelle, I suffer from permanently cold hands and got a good tip last year from the manageress of our local Runners Point shop. I'd always worn tight fitting gloves and she recommended instead I buy a pair of windproof gloves a size too big. The thin layer of air helping to insulate. Warmer hands and I can now open the front door without repeatedly dropping the key.

From James on Sun, Nov 25, 2007 at 19:02:08

Who cares if you put on a couple pounds of fat during the Thanksgiving weekend. I just don't want to see any purging after the binging, not healthy! And running extra to get rid some extra calories is purging. I think 126 pounds sounds pretty tiny unless you are 3 feet tall. This comment is for all you binge and purgers, not just Mrs. Lowry. I am amazed with how many comments some of you end up with per entry, you must be addicts.

Sorry we missed eachother this weekend, another time. What are your in-law's names?

From Benn on Sun, Nov 25, 2007 at 19:41:03

Hope you had a great Thanksgiving! I took two days off (Friday/Saturday) but I will make sure to stay on top of things this week and get a run in every day.

CONGRATS on the 72 mile week! I'm in awe of anyone that can handle 3 little ones AND a 72 mile week! And I think that 126 is ideal. I mean unless you're 4 feet tall you have nothing to worry about. And I have noticed (well someone had to point it out to me) that I am getting skinnier, even when my weight remains the same... This can be attributed to muscle growth which I believes way as much as 3x more than fat! So with that 72 mile week I wouldnt be surprised if some of the weight was in the calfs or hamstrings.

From MichelleL on Sun, Nov 25, 2007 at 20:36:13

Ian - I am definitely going to have to go higher tech than one pair of $1 gloves or two pair of $1 gloves like I did last year. I want to look into those mittens I see runners wearing. I think they have that air layer you write of.

James - I am a total running addict, but if it wasn't running it would be chocolate or reading (both of which I still get plenty of). I would say purging by running (I didn't increase my mileage by more than 10% you might notice, showing great restraint and wisdom :) ) is much better than other forms of purging, but I will try to refrain from making my blog a chronicle of my weight semi-obsession. Like I said, I am watching my weight for running purposes only, not because of how I look, and I think it will naturally stabilize where it should be next summer. Some people are naturally thinner than I am, and I am the only non-obese member of my family so I just have to fight against the fatties more than the average runner. I'll check in with you next time I am in your part of the woods to try to hook up again for a run.

Benn-I wish we could train together, but since we can't, expect an occasional prod from me to keep you going :) I am still so amazed at your 10K! Great job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.000.000.003.250.000.000.0010.25

Ran with a good group today. A new guy from Tom's ward was with us for a while but dropped out without saying goodbye somewhere after 3 or so fartleks. Jamie, Ali, Amber and Tom were also out. We ran about 2.6 easy miles then did approximately 2 minute fartleks. I'll give splits where I got them.

1 - no split but ran about 1:50 downhill by Osmonds, then about 3:30 rest.

2 - corner of treeline to the top of hill #3, 2:41, .41 miles, 6:33 pace, then 3:35 rest

3 - 2 minutes, .34, 5:56 pace, flat portion, 2:02 rest

4 - 2 minutes, .37, 5:35 pace, flat portion, 2:08 rest

5 - 2 minutes, .34, 5:56 pace, flat portion, after #5 I jumped in the bushes for a vpb, and its the same place I have gotten a wet foot because you have to jump over a little stream type portion. I missed the water going into the bushes, but coming out I was thinking about trying to catch the group instead of trying to keep my shoes dry. Consequently I stepped squarely into the "stream" which was actually like boggy mud, I got mud halfway to my knee on one leg, and I fall and break my fall with my hands which didn't have gloves on because I was going to put them on as I caught up to my buddies. So I am now missing a dime sized piece of skin on my right hand now :( At least I didn't hit my knee and get a hole in my tights. That would have made me in a worse mood. I wanted to bag the workout at that point. There is nothing like a fall to make me want to cry and climb into my car. I caught up with the group just as they were starting up heartbreak for an uphill portion of the fartlek.

6 - 1:18, .18 up heartbreak hill, a pretty nasty steep hill, 7:27 pace, 2:53 rest

7 - fartlek down heartbreak, no time, but it was a 5:00 pace, because of steep downhill, that one felt good

8 - 2 minutes, .36, 5:41 pace, flat, 2:38 rest

9 - 2 minutes, .33, 6:02 pace, uphill toward Osborne's, 2:32 rest

10 - 2 minutes, .36, downhill, 5:41 pace

We then cooled down for a couple of miles. I was really glad Jamie was with me when I tried to get into my car because the mud on my shoe had frozen and I couldn't get the key off my frozen mud encrusted shoelaces, but Jamie gave me a key that I used to pry the knot out of my shoelaces, so it turned out I was able to drive home in the end. Thanks Jamie!

Asics (one of them got very muddy, but is all clean now)

Ab workout in evening - I did the exercises Amber showed me on Saturday.  They burned!  Thanks Amber!  I wish I could say that my motivation on the abs are purely for running, but I am going to Hawaii in January and want to get rid of the "I had three kids" gut, which I am not convinced is possible, but if an ab workout 4-5 days a week won't do it, I guess it will never happen.







Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Syd on Mon, Nov 26, 2007 at 09:53:33

Sounds like a rough morning, Good job finishing!

As I promised I'd report back, my "Dining" habits were fairly lax this weekend. I did try to keep portions small and in the end I didn't have a significant gain or loss.

From MichelleL on Mon, Nov 26, 2007 at 10:10:33

Syd - I am glad the weekend didn't derail you. Make sure you keep up the restraint this week. It's so easy to have a month long holiday period, if we don't watch it.

****Disclaimer---After washing my hand I realized I majorly exaggerated my "flesh wound". Exaggeration bugs me, while accuracy is a virtue, so here's the actual size of my skinless portion of my hand - just under 1/4 inch x just over 1/4 inch.

From MichelleL on Mon, Nov 26, 2007 at 10:18:33

Tom - I guess you are forgetting the heartbreak uphill where you got to the top first?

From Amberosia on Mon, Nov 26, 2007 at 14:42:15

I must have been so far behind I didn't even know about the vpb incident! That sounds painful. Atleast there wasn't a car nearby. Onetime a friend of mine tripped down a hill with her shorts half way down as a car full of people passed by! I am really glad that you didn't stop because I probably would have stopped with you!

From Jamie on Mon, Nov 26, 2007 at 18:53:39

Michelle, I forgot that there's a rule against blogging someone else's vpb. (I did so blogging my run today.)

By the way, you were an animal this morning. In more than (the) one way:)

If Michelle takes a pit stop in the woods and no one's around to see or hear it...did it really happen?

You may not think this is funny, but I'm sort of cracking myself up! Forgive me.

From MichelleL on Mon, Nov 26, 2007 at 18:58:07

Amber - I actually watched you pass me by from my spot in the bushes before dropping my drawers. You didn't see me, but I saw you and that's the way its supposed to be.

Jamie - You are so funny! The answer is NO! It didn't happen.

From Benn on Tue, Nov 27, 2007 at 07:32:35

Michelle, just wondering what garmin do you have? I found a deal for the Forerunner 205 (originally like 270, now on sale for 160 I believe plus free shipping) That's pretty decent right? I'm not sure how I'd like the older models, as they look really big and bulky. Is it selfish to ask for one for xmas? or xmas/graduation present?

From MichelleL on Tue, Nov 27, 2007 at 09:44:46

Hi Benn - I have the 301 (the best of the older models) and wish I had bought the newer models. That price sounds good, but I think I saw a 305 for sale at Costco for $170 (with a $50 coupon which I think you can get in the store) which would be what I would spring for if I were to buy one now. I would definitely ask for one for xmas or graduation or a combined gift, depending on the means of whom you are asking, of course. I love my garmin and wonder how I ever ran without one.

From MichelleL on Tue, Nov 27, 2007 at 10:02:22

Benn- Wouldn't you want to start with some more modest running gear, such as running pants? :) Perhaps you can ask your sibling(s) for those.

From Benn on Tue, Nov 27, 2007 at 10:22:38

I would ask for pants, but I don't wear them. It's going to be a chore just to locate a pair of them to wear for graduation. Some self-esteem issues I have about wearing them, plus I'm always hot and I start sweating if I wear pants.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.650.000.000.000.000.000.0010.65

Did our typical easy Tuesday run with TAJ (Tom, Amber and Jamie). 

The wind at the start was crazy!  It was cold and abnormally strong, but it died down toward the end of the run. 

 Jamie forgot her inhaler but stuck with the run and did well despite her lungs trying to slow her down.  I was actually eying homes as we ran by thinking that we might need to ring a doorbell and call an ambulance for her, but she was able to survive through it. 

My legs didn't feel tired from yesterday, but I didn't get good sleep last night and I am still fighting some cold bug, but it has mostly gone away.  I have been getting headaches from the sinus infection/sleep issues, but I just have to fight the urge to turn to diet pepsi and continue to take naps.   

 ave pace 8:28 

Mizuno.


 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Benn on Tue, Nov 27, 2007 at 10:21:13

Nice run, Michelle! Found out that it was a bomb scare yesterday at school.. unattended laptop bag in an empty room for an extended period of time. Whatever you do, fight the urge to turn to diet soda. I have heard horror stories of the diet bubbly, and as a recovering addict (used to drink 6-8 liters of that poison a day), I have never felt better since I gave it up on 11/23/06. Naps are GOOD! but Diet soda = NOT SO MUCH :) Hope you feel better!

From MichelleL on Tue, Nov 27, 2007 at 10:26:20

Yeah, it's a daily battle (though I never got up to your quantity-yikes!). Thanks for the encouragement.

From Sasha Pachev on Tue, Nov 27, 2007 at 10:32:26

For the sinus infection, try Dr. Christopher's Sinus Plus Formula. It did wonders for me - sinus infection goes away in a day. You can get it at Good Earth in East Bay, or online at

http://www.lifebalm.com/herbal-products/Herbal-Supplements/Sinus-Plus-Capsule.html

From MichelleL on Tue, Nov 27, 2007 at 10:35:02

The last time I had a sinus infection, I went into Provo to Good Earth to find this and they were out of it! And I didn't have time to try the Orem store. I think I am mostly over it. If I go downhill today I will call the store and make sure they have it and go pick it up.

From marciej on Tue, Nov 27, 2007 at 21:28:29

Good job on all your miles, you never cease to amaze me with your training. I have been "diet coke free" for 16 months now and I know that urge to go for a "drink", especially when you are tired, dont feel good, or have done long run! Good job on resisting:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.080.000.000.000.000.000.0011.08

Ran with McKenzie and Jamie from Loafer Elementary to SF ballpark, where happily the bathrooms were open so I had yet another run without a traumatic bushes incident :) The drinking fountains are still on, too! Thank you SF parks and rec! This time we didn't take a detour to the sugar factory so we were surprised the run was "only" 11 miles instead of 12. I just felt very lucky that I was able to get down the mountain since the road leading up to my home was pretty icy from the snow last night. I am thinking I need some snow tires (my van is AWD but still could use more help) but it's hard to lay down the cash.

ave 8:12 pace

Asics

evening Ab work out.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Amberosia on Wed, Nov 28, 2007 at 14:37:16

Sorry I missed this morning! I was so tired. I could barely pry myself out of bed to teach piano at 7:30. I want to meet up with you on Friday. I don't know if I can handle the track work you are going to do tomorrow. Let me know when and where you would want to meet on Friday though. Good luck tomorrow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.001.000.000.000.0010.00

Ran at the track to try out my flats. Tom, Jamie and Amber all came. Jamie did a threshold run, and Tom and I donned our flats and did some 200's and 400's. Amber took it easy because of her hip pain.
200's were in the low 40's

400's were 88 and 88.

It was freezing and my fingertips were so cold. I really need to get some running mitten type things.

Mizuno for 7, flats for 3

Ab workout in the evening.



Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Amberosia on Thu, Nov 29, 2007 at 10:08:33

I just looked at your e-mail again and you did say 5:30, so I will be there tomorrow morning! My hip feels really good so I am hoping that if we take it easy the next few days, then I should start to heal faster. Great job today!

From Jamie on Thu, Nov 29, 2007 at 10:12:46

Michelle, hope that training goes well today up in SLC today...thanks for the run this morning!

From josse on Thu, Nov 29, 2007 at 11:24:27

Someone is getting serious!

From Michellel on Thu, Nov 29, 2007 at 12:06:01

The flats show that I'm serious, eh? Hopefully I don't get "seriously" injured by wearing them.

From Jamie on Thu, Nov 29, 2007 at 13:13:38

Michelle,

Read my blog for today (Sasha's comments) and let me know if you're willing to help! I may hit the track on my own again, while you and Tom are recovering from your race this weekend. So perhaps in 2-3 weeks?

From Benn on Thu, Nov 29, 2007 at 13:43:31

DANG! 10+ miles a day this week! Holy cow! Your entry reminded me it's time for new trainers myself. Got about 650 or 700 on this pair easy. Haven't bought a new pair since last March

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.150.000.000.000.000.000.009.15

Easy run in preparation for the Nutcracker 5K tomorrow. I met up with Amber and McKenzie joined us for the first couple of miles since she started earlier than us.  I showed Amber "pretty little road" and gave her the general tour of Salem. 

8:21 ave pace

I am feeling pretty good about the race tomorrow, but the weather may not cooperate.  I really hope there isn't snow or if there is it doesn't stick, but that may not be in the cards.

So question, if it snows should I not wear my flats?  My trainers have more height so could keep my feet drier. 

Asics.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Benn on Fri, Nov 30, 2007 at 09:40:26

Thanks, Michelle.

As to the flats question, I know that we were always under the impression in high school and college xc that wearing flats generally took about 8-10 seconds a mile off your time if you train in regular trainers. Not sure as to the question of dry/wet feet... but if you're only doing a 5k, I'd say it doesn't matter too much. After all you're probably looking at what, sub 18:00 5k?

From MichelleL on Fri, Nov 30, 2007 at 10:09:50

Are you kidding me? No, I am not a sub 18 min 5K person, at least not yet. I am hoping to break 19 min, and I think I am right around that fitness, so if the flats will cut off some time (I would think it would be more like 4 sec per mile) then I want to do it.

From Ian on Fri, Nov 30, 2007 at 10:22:47

Good luck for your race tomorrow, 5k seems to be a popular distance to race in the States. 5k races are very few and far between here and when they do take place have a very low turnout, which is a shame. I've never raced one and its going to be one of my goals now.

As to wearing flats, take both pairs and decide at the race. If there is snow/ice on the ground I would be inclined to wear trainers.

From Amberosia on Fri, Nov 30, 2007 at 10:32:23

Good luck tomorrow! I will be thinking about you and Tom tomorrow morning. When I got back to my car I had a twinge of guilt and thought that I should have gone another couple miles with you. However, it was good I left when I did because I had about 20 min to get ready before a student came for a make up lesson that I had forgotten about! You better take pictures tomorrow. I really want to see Tom in a tu-tu!

From jtshad on Fri, Nov 30, 2007 at 10:37:52

Good luck at the 5K...I would run in flats unless the course is really messy, if it is just a skiff of snow go with the flats and bring the trainers to change into after the race to warm up your feet.

From Bonnie on Fri, Nov 30, 2007 at 13:44:14

Good luck tomorrow Michelle. My vote is for the flats, I have found I have better "traction" when I am closer to the ground ...

Looking forward to the race report!

Bonnie

From MichelleL on Fri, Nov 30, 2007 at 14:40:56

Thank you my friends for the comments! I think I will bring three pairs of shoes in case my feet get wet when warming up -- oh and extra socks sounds advisable too.

Tom - you forget the tu-tu and your prize will be wearing mine (much more feminine - light purple, yellow and grey, with ribbons).

Amber - Of course I will be bringing my camera ;) I contemplated painting my face with the high contrast, heavy makeup you see dancers wear, but I thought better of it since my face would likely melt off by the end of the race, if not at the end of the warm up.

From Kim on Fri, Nov 30, 2007 at 17:17:22

Good luck tomorrow Michelle! I will be there to cheer you on! Is Paul coming to watch or does he have kid duty? Let me know if there is anything I can do for you tomorrow! You are going to have an awesome race!

From MichelleL on Fri, Nov 30, 2007 at 17:20:02

Paul will be watching the kids at home. Perhaps you can hold my keys during the race? Thanks Kim!

From Amberosia on Fri, Nov 30, 2007 at 17:50:31

I have some fake eyelashes left over from halloween if you want a really dramatic look! Is it going to be snowy? If so, I would have to recommend waterproof mascara!

From Jamie on Sat, Dec 01, 2007 at 00:02:27

Michelle, I wanted to wish you luck earlier in the day...I've been going like a bat out of hades since I left my house this morning. Just got home for the day.

I am so excited for you. This is going to be right up there with some of your best racing, I am certain! I'm quite certain that I made a complete fool of myself with the "good luck" blog that I left for Sasha...good gracious, someone stop me before I hurt myself.

Oh well..."Be aggressive, be, be aggressive.....go Michelle!"

(I was the captain of my Cheerleading squad, if you didn't already know!)

I'll be thinking about you; happy racing. See you next week!

From Lybi on Sat, Dec 01, 2007 at 00:06:55

Goooo Michelle! Can't wait to see your race report! Chick some guys for me, ok?

From MichelleL on Sat, Dec 01, 2007 at 00:09:13

Thanks Jamie. Be aggressive! B-E agressive! B-E A-G-G-R-E-S-S-I-V-E! I was cheering with you. I was on my middle school cheer team. I actually tried out for HS cheer but gratefully didn't make it, because if I had made it I wouldn't have run. I was terrified of running cross country. A three mile race! I thought that was crazy long. Now I am on the opposite spectrum, where this three mile race tomorrow seems crazy short. We'll see how it goes.

BTW, don't you think its kind of dangerous to tell someone like me to be aggressive?

From MichelleL on Sat, Dec 01, 2007 at 00:10:39

Lybi - just crossed posting paths with you! We should come up with some virtual terminology for that. Thanks for your support. I will do my best to chick many guys.

From Lybi on Sat, Dec 01, 2007 at 00:13:46

Excellent. It's much easier for me if YOU do it, and I can sit in my chair and read about it, happy as a clam. :)

Race: Nutcracker 5K (3.125 Miles) 00:19:41, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.900.000.003.100.000.000.0010.00

So the conditions were the nastiest I have ever experienced for a race.  There was somewhere between 1-3 inches of snow on the ground for a good part of the race, with snow still falling.  As Tom and I were warming up we adjusted our expectations due to the bad weather.  It looked like 92 splits were more than we could hope for.  The amount of participants kept rolling in (there were just over 100 preregistered, which sounded like good odds for me).  I saw a couple of fast girls, at least one of whom was one of the top BYU runners, Rena Chesser (sp?).  Tom said the other fast girl had beat him in his last 5k by about 30 seconds so I knew she was going to be trouble too.  It turned out the race was NOT a net downhill either, started and stopped at the same place, so no luck there either.

My best friend Lupita came to wish me luck and I appreciate her support. 

So, here's the quarter by quarter analysis:

1 - 1:47, uphill, very slushy and snowy, Tom led this quarter

2 - 1:44, still a little uphill, still very slushy and snowy, I led, Tom kept hitting my shoes like I wasn't going fast enough! (I know I wasn't but the conditions were bad).  In this quarter I realize there are no girls ahead of me, but can hear ladies behind).

3 - 1:34, a little downhill, Tom led, ladies appear in this quarter I believe (Rena and MaryAnn).  I am already feeling some fatigue but try to stay relaxed.

4 - 1:34, downhill, I lead and suspect Tom is falling behind since he said "Go Michelle", Rena and MaryAnn are with me).

5 - 1:34, with MaryAnn and Rena, Tom didn't take the quarter so I know he's gone for now.  Trying to stay tough and give these ladies a race.

6 - 1:22 best downhill section, trying to break the ladies on the downhill, took the lead, tried to run aggressively, drafting behind a truck in the main UVSC roundabout

7 - 1:29 flat roads clearer in the next two/three quarters, Rena catches up and passes me, I try to hang close, but not terribly successful.

8 - 1:32, flat Rena gains some distance on me, I try to focus on one quarter at a time, I tell myself it's going to hurt whether I run stinky or well for this quarter

9 - 1:36, slightly uphill, This is where I guess I gave up chasing after Rena, but tried not to fall apart

10 - 1:40, slightly uphill, Roads are slushy and slick again, Rena's probably 10 seconds ahead.  She runs in the snow and I run in the slicker tracks where cars have driven, figuring, hey, it might possibly give me an advantage.

11 - 1:42, worse uphill, still slush and muck, trying to stay somewhat in the game

12 - 1:48 how did this split happen?  I thought I was staying strong to the end but obviously was not.  And part of this split was downhill (still snow/slick).

.04 (I measured whole race 3.04 but could be gps off) 15 sec - 5:51 pace this was the proudest part of my race!  (J/K).  I did see I was close to my Cougar Run 5K time and tried to push it in, but still came out a little slower (I think it was a 19:36). 

total time 19:41, 6:21 ave pace

I think my performance was decent for the conditions.  I think with a little more mental toughness I could have kept with Rena and given her a better race.  I need to work on not conceding races unnecessarily.  I wish we could have had clear roads so I could have gone for the sub 19 goal though.  Will post picture of tu-tu shortly.

Totals so far for shoes:

Asics - 317.25

Mizuno - 320

So it appears I am doing a pretty good job rotating my shoes.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Lybi on Sat, Dec 01, 2007 at 13:50:14

Great job Michelle! Whoa, those conditions sound hard...great job running well anyway! You make us all proud. Can't wait to see the tu-to pics.

From Jamie on Sat, Dec 01, 2007 at 14:04:20

Michelle, great job...the weather outside was absolutely horrid. If I had been you, I think I would have bagged it. Perhaps I'll start calling you and Tom "The Incredibles!!"

From josse on Sat, Dec 01, 2007 at 14:25:25

I think you did your tutu justice. Great job! I ran with Rena at UVSC she is a little spit fire.

From adam on Sat, Dec 01, 2007 at 15:33:15

I home teach Rena. Really amazing person. She hopped into the Rex Lee 10k to pace some friends, by mile two got bored, sped up and "won" the women's race (she wasn't an official runner and so had to turn off before the finish). Way to stick with her as long as you did, and with such bad conditions!

From Brent on Sat, Dec 01, 2007 at 15:47:34

Michelle, great race under the conditions. 100 commando points.

B of BS Rools out

From Benn on Sat, Dec 01, 2007 at 15:54:58

Sweet Race!!! Wish I were that fast! Way to go, Michelle!

From Amberosia on Sat, Dec 01, 2007 at 16:10:50

You look so pretty with your tu-tu! What a great race! You and Tom running that race today was one of my first thoughts when I saw all the snow this morning! Great job!

From marciej on Sat, Dec 01, 2007 at 16:23:53

Nice job today! You are amazing!

From Daniel on Sat, Dec 01, 2007 at 16:45:25

Great job in nasty conditions! I like to run in the fresh snow as long as it isn't too deep rather than in tracks. You don't seem to slide around as much.

From Kim on Sat, Dec 01, 2007 at 18:53:41

Way to go Michelle! I wish I would have been able to make it there to see you come flying in!

From MichelleL on Sat, Dec 01, 2007 at 19:07:40

Thank you all for your comments! You guys are so great!

I have some specific replies:

Lybi - I reread my blog and it was the worst conditions I have raced in, but it wasn't terrible. I have heard of more harrowing winter races.

Adam - I talked to Rena about the blog. Why don't you mention it next time you home teach her and perhaps we can get her to join!

Benn - too self-deprecating man! I put your last 10K time in Sasha's race predictor and it said 19:26 I think, so you are there already!

Daniel - you are probably right. I just thought I would never catch her doing the same thing she was doing, so I thought to just try to try out the alternative.

Kim - sorry about the vomiting night and that you weren't able to come. It didn't end up being a very spectator friendly race. Next race - Painter's - you'll be racing it yourself, much funner than spectating anyway.

From Ian on Sun, Dec 02, 2007 at 08:04:18

Well done Michelle, you've raced good and hard under terrible conditions. Your placing is excellent.

From jtshad on Mon, Dec 03, 2007 at 10:00:11

Great race in adverse conditions...what a great pace! You are running very strong...keep it up.

From Cal on Mon, Dec 03, 2007 at 10:24:12

Congratulations on a great race Michelle! You competed hard and placed well!

I'm amazed at how well you can recall the details for each of your quarter splits. Makes it very fun and interesting to read.

From Sasha Pachev on Thu, Dec 06, 2007 at 17:43:00

How much did you beat MaryAnn by? She is in about 19:00-19:10 shape, based on her recent 4 miler (24:32).

From MichelleL on Thu, Dec 06, 2007 at 17:46:38

I am not sure by how much, Sasha. I do know that she was not right behind me, so perhaps 10-20 seconds? They didn't have times recorded, and that's a shame and an example what's wrong with some races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.101.000.000.000.000.000.0010.10

Ran with Jamie. The temp was about 24F but felt much colder at the start because of the infamous SF wind. We thus headed west into Leland, the farm country to the west of SF. We had some fast miles, including one 7:05 I'll call a marathon mile. I think it was just so cold and miserable that we kept a faster pace to get the run over and done with. The wind was to our backs and then not too bad when we turned around, until the last two miles when it got really windy and slowed our pace, especially mine. I am glad she came out because it would have been hard to get in the miles alone.

ave pace 7:45

evening ab workout, moved up to 12# for the crossover exercise (sorry don't know technical names) 

 

Mizuno

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jamie on Mon, Dec 03, 2007 at 11:26:20

Michelle, thanks for meeting me this morning. I needed you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.400.000.000.000.000.000.0014.40

Morning:

Ran with Amber, Jamie and Ali at a later time, so I wasn't able to enjoy the weekly freeze myself at the grocery store experience. I guess I will go later. I wanted to do 8x20sec strides, but as we did them my lower leg hamstring started to twinge so I stopped after 5 strides and just finished the run easy. My hamstring hurt a little after the race on Saturday so I guess its time to break out the ice. I haven't needed to ice since September's high mileage, and it just doesn't sound as fun to ice in December when I already feel like a popsicle.

ave pace 8:20

Asics

Afternoon:

4 miles easy in Woodland Hills. The elevation at my home is 6010 so I ran above and below that, two hilly loops. It is nice to be in the snowy woods, to wear shorts, and to be able to see. It would have been nicer if there was sunshine, but it is overcast.

ave pace 8:30

Mizuno

 Evening: Ab workout

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From marciej on Tue, Dec 04, 2007 at 10:50:20

You guys are amazing to run in the cold weather, and the wind you talked about yesterday made me realize that its not so bad here! (the cold) Smart to listen to your body when your hamstring started to twinge. Thats sometimes hard to do. Great job on your run today!

From Ian on Tue, Dec 04, 2007 at 13:53:07

You did the sensible thing Michelle. I hose my legs down with cold water in the shower after a run if I feel any twinges. It was a tip from Jack Fosters training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.040.000.000.000.000.000.0010.04

Met with MacKenzie early, then looped back for Jamie who met us at 5am. We almost missed Jamie, she had parked and started running without us, we were on the same road but it was dark enough that she didn't see us, and we didn't even see her drive up and park, though I thought we would. I imagined Jamie taking off toward SF ballpark, how we went last year, at 7 minute pace to try to catch us, so I thought we'd have to do 6:30 to catch her, but MacKenzie thought she saw Jamie and did this piercing whistle, and it did turn out to be Jamie. Boy can MacKenzie whistle!

My hamstring is bugging me! I guess I will ice again today. I hope it doesn't interfere with tomorrow's workout (3 mile faster tempo).

Mizuno

Evening ab workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Wed, Dec 05, 2007 at 09:49:46

a sore, tight hammy and speed don't mix that well. Listen to your body and let me know if you need any help with it :)

From Jamie on Wed, Dec 05, 2007 at 10:02:30

Michelle, If you're a bit concerned about your hamstring and want to bail on our tempo tomorrow morning, no biggie. Just let me know.

From Benn on Wed, Dec 05, 2007 at 20:02:48

So what do you think about the whole GPS thing for me since I live in like rural NY? I get good cell phone service, but do you think the GPS will work? I see a wide mix of reviews on Amazon.com. I just don't know what reviews to believe because some of the horror stories are really powerful and hard to just dismiss. :-. I'm thinking about the forerunner 205, but I just don't know about its reliability.

From MichelleL on Wed, Dec 05, 2007 at 20:26:34

How about we ask Katie, who also lives in NY, upstate somewhere? You really have to ask other runners in the area. Seeing as I have never stepped foot in NY, (unless JFK counts), I am not qualified to answer. I will post on Katie's blog.

From josse on Wed, Dec 05, 2007 at 20:39:17

The only time the GPS has a hard time is if you are in an area with alot of trees or a city with tall buildings. But my new 205 works better than my old model in tree areas. I can even wear it under my sleeves.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.350.004.000.000.000.000.0010.35

Met Jamie and Amber at the track for Jamie's 3 mile tempo, with a goal of even splits.

We first warmed up for 3.09 and stretched. I was concerned about how my hamstring would feel since yesterday I had my worst pain yet with it (not bad, but tight and some pain). It didn't hurt while warming up, and never hurt during the tempo, nor during cool down. I just felt the "That place might start to hurt feeling". Not even tender.

So the goal were even, even, even splits 1:37 for 12. Jamie has a cold, so she wasn't sure how many she could do.

There was snow in the inside lane on the second straightaway which was annoying (I alternated between trying to run through it and swinging out into lane 2, both irritating), and some slickness on the final curve to get onto that straightaway. Other than that the track was clear.

1 - 1:38

2 - 1:36

3 - 1:37

4 - 1:37 First mile 6:28

5 - 1:38

6 - 1:38

7 - 1:36

8 - 1:37 in the seventh lap Jamie says she has had about enough, but she hangs on for one more lap to make it two miles Second mile 6:29

9 - 1:35 now on my own

10 - 1:37

11 - 1:36

12 - 1:35 the third mile still felt pretty easy so I tack on another mile Third mile 6:23

13 - 1:36

14 - 1:36

15 - 1:35

16 - 1:31 tried to pick it up to do a 90sec but came up short, should have pushed it more!

Fourth mile 6:18

The fourth mile was harder than all of the others. I picked it up a little in the fourth mile, but I think it was hard just because it was the last.

So I think I found my new 10K goal pace. Since I felt so good through miles 1-3 and only started to feel the pace in mile 4, I would think that my goal pace for a 10K should now be 6:20-6:30.

Cooled down for 3.26 (8:21 ave pace)

Asics.

Evening Ab workout.



Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Thu, Dec 06, 2007 at 09:52:16

Great job Michelle, when I come back we will have to measure out some courses on the road. i think my brother in law has a wheel we could borrow.

From MichelleL on Thu, Dec 06, 2007 at 10:34:26

We can also hit the river trail sometime. I will be headed up to Provo on some Saturdays, and hopefully will join Sasha on another UHM sometime soon.

From Shauna on Thu, Dec 06, 2007 at 10:40:05

Nice, even (and fast!) splits!

What is a measuring wheel? I've heard all this talk about it on the blog lately...

From MichelleL on Thu, Dec 06, 2007 at 10:54:05

A measuring wheel is a wheel with a handle on it and an odometer, which counts the number of revolutions the wheel makes as you walk it on the ground. The only one I have ever used was one meter in circumference (sp?). I hope you can enjoy the work you can get done today, Shauna. It is frustrating to have work things hanging over your head.

From Lybi on Thu, Dec 06, 2007 at 10:59:32

Holy Smokes--great running, Michelle! You are really gaining momentum!

From James on Thu, Dec 06, 2007 at 14:22:53

Whatever Michelle! Next time you come up this way I will take you the exact way that I went. At least then I can make sure that your mileage is recorded correctly!:)

Josse has learned already, today she had a wonderful 6.00 miles of training. But I can tell you are a bit more stubborn so it might take a little more pestoring, than with Josse, to convince you.

Very good workout today!

From josse on Thu, Dec 06, 2007 at 15:34:19

The only reason I put in 6.00, James, is because they are crosstraining miles. Us girls stick together. hehehe

From MichelleL on Thu, Dec 06, 2007 at 15:36:56

Besides, James, don't you teach in the public school system? Aren't there programs to educate your students about what bullying is and to not do it? Perhaps you need another assembly on bullying?

From James on Thu, Dec 06, 2007 at 15:54:41

Yes, but I am not the student. Besides, I think Mrs. Lowry would benefit from an assembly on attitude and cliques more than I would benefit from an assembly on bullying

From Sasha Pachev on Thu, Dec 06, 2007 at 17:19:06

This shows you should be able to run sub-40:00 10 K in a race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.050.000.000.000.000.000.0010.05

MacKenzie was nice enough to meet me at my home in the wee hours of the morning.  We ran outside until my husband had to leave for the airport.  5.25 miles outside in the slush.  We did three neighborhood loops in Woodland Hills, from 5700 to 6200 feet altitude, so there were alot of hills and alot of slush (thankfully it was not cold) so our pace was slow, ave 9:30 or so.

Mizuno 

 I then came inside, changed clothes and shoes, and hopped on the treadmill. 4.8 miles @ 8 minute pace.  And yes, I want credit for the .05, because I could have stopped but I didn't, I kept going until a song on the radio finished.  I say, running is better than stopping, and getting credit for making more of an effort is part of what motivates me (sad, but true).  So even though a gps watch is not accurate to the hundredth, I know that my watch ticks the hundredths by, and if I do a circle my culdesac the watch ticks upward.  If I decide not to do a loop around the culdesac, my watch doesn't tick those hundredths.  Running is about incremental gains, including the lengths of our work outs.  That's my gps two cents for the day.

Asics
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Benn on Fri, Dec 07, 2007 at 09:25:34

You get +50 points for going outside in the snow and slush! I played the wimp card again, though it's the coldest morning of the year so far (9 degrees) with a projected high of a bone chilling 20. In fact we aren't going to be getting out of the 20s all week. Do you think I should head out this weekend since I didn't race last weekend and the next race isnt until 1/1 for a long but easy run? i.e. if I did 10 or 12 miles even at 9 minute pace, that's better than just fitting in 4 or 5 mp miles? Oh, and good news: mY forerunner 205 is shipped and on its way to my doorstep! woot!

From Jamie on Fri, Dec 07, 2007 at 09:32:17

Michelle, I'm feeling pretty yucky this morning. I am not planning on going up to Provo tomorrow. I'll plan on doing an easy 8 miler here in S.F. (and probably slow at that).

I'm sorry to leave you hight and dry; I won't be much of a running companion though. Hope you have a good weekend and I'll plan on seeing you next week.

From MichelleL on Fri, Dec 07, 2007 at 10:13:03

Benn-yes go out and get a nice long run in. Don't worry about the pace at all. Running on the road is preferable to treadmill running so get out as much as you can.

From Ian on Fri, Dec 07, 2007 at 10:38:46

Well done for getting changed and finishing your workout on the treadmill. That's good determination, you've been running well and consistently this week, not a day under 10mi and a good mix. Do you plan your training out or is it off the cuff?

From MichelleL on Fri, Dec 07, 2007 at 11:29:58

Thanks Ian! I actually haven't planned out my training formally, but I read running books and try to pick workouts 1) that sound appealing to me for that week, 2) that I think I can convince someone else to run with me, and 3) that make me faster/better for my target event-the marathon. I have done some speed workouts on my own with some dismal results. It's just better to do a tempo or interval run with a running buddy. I think I will map out my training formally May-October after tax season, and my tax season schedule is pretty much set (10 miles Tuesday, Thursday, 12-15 on Saturday with one tempo on one of the runs, any miles I can squeeze in on MWF will just be bonus). Right now I am focused on my final hurrah before tax season, a half marathon on Jan 19th. So I will be doing mostly tempos between now and then, trying to prepare for that. I just want to keep my miles between 60-70 through that race.

From jtshad on Fri, Dec 07, 2007 at 15:18:16

Great training this week...way to pile on the mileage, even if it is to the 0.0001 mile! :-) Got love winter running in our area, don't ya? That what makes up FRB runners!

Have a great weekend.

From josse on Fri, Dec 07, 2007 at 17:58:47

I wish I wish that I could come run with you tomorrow. But it is not in my cards yet.

From MichelleL on Fri, Dec 07, 2007 at 18:32:46

It'll come, Josse. I wish I wish I could run with you too! You have cross trained for the last couple of days instead of running. Do you think you started running a little too soon? I definitely felt that way after my third child (started running after two weeks, probably one week too soon).

From josse on Fri, Dec 07, 2007 at 19:07:20

Yes. I know it will come but time goes so slowly when your not running.

From Bonnie on Sat, Dec 08, 2007 at 11:27:49

Hi Michelle! It looks like you have had another stellar week!

I did take my shoes, and got out really early every morning -- I just did not have time to update my blog until today.

Have a great weekend, stay warm!

Bonnie

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.110.000.000.000.000.000.0015.11

So here I am commenting on my friends blogs, and then realize I haven't posted my run yet.

 Met with the SF group at 6am.  I was actually really blessed that the forecasted snowstorm has been warmer than expected so the snow hasn't stuck like it could have.  Up where I live it was sticking to the roads, but the roads in Salem/SF were just fine, and the snow turned into rain as I drove down.  I have a babysitter because Paul is in Montreal, so I know I can go long without ruffling anyone's feathers, but the weather might keep me from going the 15.06 to get me to 70 miles this week. 

I started out with MacKenzie and Ali, and the pace dropped below 8 min after the first mile.  We stretched at Bishops at 3 miles, then MacKenzie and I were off. We went around the golf course and had great conversations, keeping below 8 min/mile generally.  MacKenzie had started before 6am so she stopped at the stake center.  Kevin Kuhni, Steve, Hal, and I ran serpentine-like through the SF neighborhoods, and they pointed out where different runners live, including Kevin's house.  Hal and I ran back to the Stake center, then I ended with about 1.5 miles alone to get to 70.  The weather was quite erratic, it rained, then it would stop.  As soon as I took my jacket off, it would start up again.  It eventually got colder and the rain turned into mushy snow. 

My body felt kind of banged up toward the end, kind of like it did after 20 milers this summer.  I guess I shouldn't be surprised because the last time I ran this long was Nov 19th.

Ave pace 8:09 (pace slowed with Kevin, Steve, and Hal) 

My weight this week has been 121-122, but weighed in at 120, my lowest since 9th grade in high school I think.  So 120 was my goal by Painter's, so just so long I watch the holiday splurging I should be fine.  I still think I look like an out of shape elite runner, as Sasha once put it.  The goal is to be an elite runner by the end of next summer, regardless of what I look like ;) Enough weight psychosis!

Asics

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Benn on Sat, Dec 08, 2007 at 14:04:06

AWESOME MILEAGE!! You'll be duking it out with those Kenyans in no time! Going to try my best to get in a long run tomorrow morning before chaos starts. How long do you suggest?

From Sasha Pachev on Sat, Dec 08, 2007 at 14:45:08

Benn:

Run 13.11 at 8:00 pace. This will kill two birds with one stone - short term goal in the half, and a quality long run. Shoot for a negative split unless the second half has some adverse conditions, in which case just go by effort. You are capable of around 1:33 right now in a race, but no need to do that in training. But it is a nice confidence boost when you can trot along and get a dream PR.

From MichelleL on Sat, Dec 08, 2007 at 17:19:06

Benn-I agree with Sasha. You just put on your blog that you hope you get to go out and do your long run. You absolutely must go out and get your long run done! No excuses! Two a days are great but once a week you should put it together for a nice long run. I would keep the pace conservative in the first half then go negative splits like Sasha said.

From Benn on Sat, Dec 08, 2007 at 17:33:59

Okay! I'm going to spend the next 20 mins coming up with a nice route around here.. I mean I suppose I could do some out and backs, though most of the out and backs, are downhill first half, uphill second. That'd be a nice workout :) try to conserve and then go faster on way back. I'll see what I can do with mapmyrun.com . Thanks Sasha and Michelle! Now I know I have to get the run in else I'll feel lazy,

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.160.000.000.000.000.000.0011.16

Good morning! So since Paul is gone on a business trip I have babysitters lined up. Today my babysitter lives up a long driveway which had lots of snow on it, with a thin little walking trail stamped down leading to, not the front door, but the garage. So I go to the garage, which is open, knock on the door opening to their home. No answer. So I open the door and call for the babysitter. No answer. I go inside the home, and go up a couple half flights of stairs, wake up a teenage brother on the couch and he hunts down my babysitter. So that adventure got me to my rendevous with Jamie a couple of minutes late, which turned out ok because she was a couple late herself.

We ran the same west SF/Leland route as last Monday. It wasn't so windy and bitter cold. The first mile my left hamstring was twingy again. I was thinking to do some strides in the run but skipped them to be conservative. I guess I will ice today, but it is so hard to ice when it is a cold day. I guess I could just turn up the thermostat in my house, that would help (we keep it at 64-66 and with wet hair after showering I feel quite uninspired to ice my leg).

I tacked on another mile after dropping Jamie off because my babysitter for tomorrow bailed and I am not sure if I can find another. I can't wait until my oldest son can be my babysitter!

ave pace 8:15

Mizuno

evening ab workout 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From wheakory on Mon, Dec 10, 2007 at 12:11:46

Nice workout way to put in the mileage. Being conservative is a good thing when you know you feel a little discomfort.

My wife keeps the temperature down in our house because our house is basically a daycare setup, and when you get 12 bodies in a room it stays pretty warm. When I come home on my lunch hour I feel like I'm freezing, but of course I'm not there all day. Good luck on the rest of the week.

From Benn on Mon, Dec 10, 2007 at 17:07:23

Hey Michelle, I want to take a day off.. I'm really sore because I don't think I did adequate stretching afterwards, plus I pushed pretty hard the last 5k. I am still going to hop on the treadmill and try to work out the soreness.. probably shoot for 8:30s to 9 pace for like 4 or 5 miles maybe if I can.

As for the marathon, I'm probably going to do the same one in October that I did in 2006 for my first marathon (Mohawk-Hudson River Marathon here in Albany, NY). It's a small marathon, limited to 500 people so it's pretty fast. Plus overall net elevation loss and only one hill. I was wondering about maybe doing a spring marathon one too? Would that hurt my body too much? Should I just wait, and continue to up my mileage and go for a BQ in October? What do you think?

AND NICE MILEAGE!!!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

1:17, parked treadmill at 7:47 pace after warming up for a mile.  Felt slight something in hamstring first mile then it was fine.  It wasn't great to be on the treadmill, but wasn't as horrible as it could have been.  Listened to some great songs, but also listened to some songs I DON'T like, I guess that is what you get when you listen to the radio.

Asics 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Benn on Tue, Dec 11, 2007 at 08:45:22

I LIKE THE NEW PICTURE! And dang you put my treadmill escapades to shame too! I think we need a new definition for you hardcore hour+ treadmill fanatics! (if you get a chance, I put some thoughts on my sunday run if you could respond that'd be great!)

From andee on Tue, Dec 11, 2007 at 09:38:02

Great picture! Wow, 10 miles on the treadmill - now that is some serious dedication. Good job.

From josse on Tue, Dec 11, 2007 at 10:11:20

Love the picture, it show true emotion.

One word pain.

From Katie on Tue, Dec 11, 2007 at 10:18:54

Hey, Michelle! That is a great picture!

I love treadmill runs! No wind, mud ice, snow or hills....it's perfect!

It's also just about the only time I don't feel guilty for watching TV! Get some Netflix and think of the money you're saving by not having to pay a babysitter!

From Cal on Tue, Dec 11, 2007 at 10:20:11

There seems to be a lot of treadmilling going on this time of year. 10 miles is quite a feat!

From jtshad on Tue, Dec 11, 2007 at 11:35:41

I too did the treadmill...way too cold this morning. Instead of trying to watch the crappy TV angle at the gym, I listened to Journey's Greatest hits on the MP3...actually made the 8M run pretty nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.900.005.001.000.000.000.0011.90

I planned to do a long tempo run with Jamie this morning.  It was so cold (about 16F at the start) that I brought and wore my ski gloves, so doing a tempo was the only feasible workout since I couldn't really push the buttons without taking a glove off.  I had on two long sleeve shirts, a jacket, tights, snow gloves, and a head wrap ear muff thing.  I ran 1 mile alone before meeting up with Jamie at a nice slow pace (9:30) which actually helped my hamstring warm up.  I figure I better quit doing an 8 minute first mile while my hamstring is tender because it seems to exacerbate it.  We warmed up another 2.8 together, so 3.8 warm up for me, and then did the 3 mile tempo route Jamie used to run with Sarah, then loop around and do it again.  Jamie's cold was resurfacing so she was just going to to what she could.  It is a very flat SF route.  I didn't think of if at the time, but I was very lucky to not need a bathroom because there were no fields at my disposal.

 I wanted to start the tempo conservatively (6:50-7:00) then drop the pace as I could.  I thought the cold temps would prevent anything amazing from happening.

1 - 6:46

2 - 6:42 (Jamie stopped at the 2 mile mark)

3 - 6:35

4 - 6:33

5 - 6:24 at the four mile mark Jamie jumped in again and did another .5 or so

6 - 6:09 sweet!  

total time 39:12, 6:32 ave pace 

I wanted to go negative splits and was able to quite well.  I also was happy to be able to drop the pace so well in the last two miles.  Mile 5 was much harder than mile 4, probably both because of cumulative fatigue and the faster pace.  Felt dead by mile 6 but also was happy to be able to do a mile long kick. 

I am really pleased with this workout.  I feel like I am in uncharted territory.

Mizuno 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jamie on Wed, Dec 12, 2007 at 10:56:22

Great job this morning Michelle! The female competition down at Painter's Half in January better WATCH OUT! See you Friday!

From Cal on Wed, Dec 12, 2007 at 11:48:52

Very nice workout! I'm impressed and envious.

From marciej on Wed, Dec 12, 2007 at 12:20:12

WOW! what an awesome run for you today! You are absolutely incredible! You are so tough, I could really learn alot from you.

and Jamie,

I am definetly scared about Michelle, she is going to work us all over!

From MichelleL on Wed, Dec 12, 2007 at 12:46:22

Marcie, we should consider running as a team, trading quarters, if we end up wanting to be around the same pace. I won't decide yet what I will shoot for, though I know I want to break 1:30, so about 6:50 is required there. Perhaps we can get Ruth to join us. She is way speedy, we may need to help her just keep a little slower during the first half, since she may not be as used to these long races. Jamie might be coming down too. We could have a little pack and draw off each other's strengths, then we will all run better. Really the competition is the clock, and I'd rather have a lot of ladies around me than be stuck in no-mans land alone.

From Paula on Wed, Dec 12, 2007 at 13:02:43

Your run is impressive.

So far out of my league way to go!

From marciej on Wed, Dec 12, 2007 at 14:19:50

That sounds great! On a flat course like that I would hope to be under 1:30 as well. I agree its nice to have others around you to. And yes Im all about competeting with the clock!

From jtshad on Wed, Dec 12, 2007 at 15:38:26

Very impressive workout...way to power to some very fast splits. Your training right now is awesome and you will indeed kick some butt at Painters HM.

From Ian on Thu, Dec 13, 2007 at 06:17:12

Really good workout, you're on a roll at the moment.

From Sasha Pachev on Thu, Dec 13, 2007 at 12:05:25

I think you should shoot for about 6:30 avg. in Painter's half. Maybe even faster. Cold temperatures make things a lot slower. So your 6:09 at the end, assuming it was accurate, is probably worth 5:55. Not surprising, though. You beat Mary Ann in the Nutcracker race, and she is a fairly consistent 19:00 5 K runner.

For a confidence builder, and to get a better idea of where your threshold truly is - next time you are in Provo, jump on the indoor track and run at 6:00 pace until you can't or until you make it to 3 miles. If you make it to 3 miles and do not feel like puking, I would recommend racing Painter's half at about 6:15 - 6:20 pace.

I anticipate that fairly soon your flat half in Utah would be hovering around 1:16-1:18 range. The question is how soon.

From MichelleL on Thu, Dec 13, 2007 at 13:30:42

Thank you all for your comments!

Wow, Sasha, you really think I could do 6:30's? I think I will try that track workout. Do you know when the track opens? There tends to be too many people on that track, especially in the inside lanes, so I would want to be ready to go with the workout right when it opens. I seem to remember 5:30am. BTW, my prediction is 2 miles and then I will puke.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.090.000.000.000.000.000.0011.09

I took advantage of all kids being in school (while my youngest is at preschool) to run later, and to run in the sun! The Salem Far West Bank said 25F toward the start of my run and 30F toward the end. That is way warm compared to my recent runs, and it felt wonderful. I actually took off my gloves for the last 1.5 miles. Because of the late run start (9:15am) I was running on my own. Paul took my mp3 player to Montreal, so I sang myself some songs, had some verbal and internal conversations with myself. It was great. Paul comes home tonight! I am so excited to have him home and to talk to him.

Well, so much for my, "every first mile will now be a nine minute pace" philosophy. Today my easy pace wasn't quite working out. I tried to start with an easy mile, and with me putting on the brakes a couple of times I got a 7:52. Next mile (had biggest downhill) 7:16, then evened out more to 7:30-7:50 pace for the rest of the run. I think this is my first run over 10 miles where every mile has been faster than 8 minute pace.

7:43 ave pace.

Mizuno

After several days without it, evening Ab workout and it hurt!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Benn on Thu, Dec 13, 2007 at 19:22:21

Great run yesterday and then again today! I know the feeling about the not expecting such a fast pace! I wasn't expecting anything that fast in the half marathon I did on Sunday. SInce I didn't get to run today I'm going to do a 10 miler tomorrow before the dentist :(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.030.000.000.000.000.000.009.03

I didn't hear my alarm and missed my running buddies!!!!! I am so sorry, this hardly ever happens, but it stinks to be stood up when it does.  I woke up when we were supposed to meet, rushed down the mountain as much as I could, though there was a nice new layer of snow on the roads so it was kind of treacherous.  Neither MacK nor Jamie's car was there, so I am not sure if they showed up and then left because noone else showed, or if they didn't make it out either.  I ran on my own to Payson and back, really slowly because of the snow and ice.  I watched one car do a fun little slide in the middle of my run.  I was going as fast as the car, and figured if he got stuck I would catch up and be able to help push him out.  But he made it ok.

I have lots of stuff going on today.  Wish me luck because I'll need it. 

ave pace 8:35

Asics

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Benn on Fri, Dec 14, 2007 at 10:25:05

Good luck! and Good job not wimping out like I did yesterday!

From marciej on Fri, Dec 14, 2007 at 11:17:33

Good luck with all your stuff today! It seems like a weekend with lots of things going on. I as well have a very busy day too!

From James on Fri, Dec 14, 2007 at 16:29:24

I like the picture because it looks like you are spent. No one should look as good as I do at the end of a marathon. I am going to start working my my pain face so I can get good finish line shots like that one.

What are your in-laws names?

From Jamie on Fri, Dec 14, 2007 at 18:04:42

You must not have heard my voice message letting you know that I wouldn't be meeting you this morning. Sorry!

I am planning on going up to Provo tomorrow for my run but probably won't meet up with the Sojourners'. Let me know if you'd like to join me. I was thinking about starting at 6am and maybe doing something longer...

By the way, how would I use your Painter's Half entry if I decided I wanted to? (You did offer it, if I remember right...let me know if I'm mistaken!)

From josse on Fri, Dec 14, 2007 at 18:28:05

Hope your day went well and your night goes even better!

From MichelleL on Sat, Dec 15, 2007 at 10:58:21

Thanks all for your comments!

James - yeah the picture isn't pretty but I loved how it showed the 3:00 on it and that is really how we should look when we cross the line, right? My in-laws are Marshall and Ilene Hendrick. Ilene is the sister of Evelyn and Bob Tingey who also live in Perry. My in-laws have a home at the top of a neighborhood right across from Maddox, so I go uphill and hit that canal trail quite a bit when I am up there, though last time it was really windy as I went toward Sardine canyon so I wussed out on going that direction.

Jamie-I got your voicemail yesterday in the middle of the day. I guess I forgot to check it. I am glad I didn't let you down. I actually had my mp3 player since Paul is back in town so the run was ok (except for the ice!).

From James on Sat, Dec 15, 2007 at 21:53:04

How are your in-laws Hendrick and your husband Lowry?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

I slept in since the kids were being watched by a friend.  Ran at 1pm, much too late and it just felt miserable since I am not used to it.  I prefer to wake up and just get it done.  I ran on the provo river train from DI to the mouth of the canyon and back.  The wind got bad for the last 1/2 mile going toward the canyon.  There was occasional ice on the trail that messed with the pace.

My mp3 player was my company. 

Ave pace 7:46

Mizuno 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Ian on Sun, Dec 16, 2007 at 05:38:25

I like to get my run out of the way first thing as well, my day starts after the run is done. Good solo run, I think running on your own occasionally helps toughen you up.

From Erica on Sun, Dec 16, 2007 at 09:57:26

I agree early morning runs are the best and the best way to kick start your day. I will be fighting the wind later today- Mother Natures way of turning up the resistance on your run!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.010.000.000.000.000.000.0010.01

Yeah, that's right.  10.01, not more, not less.  I could have stopped at my car at 9.88 and rounded up, but I was tougher than that, risking further frost bite and hypothermia, and the nasty .06 into the wind was one of the nastiest .06 I have ever run in my life.  And this is why I don't round.  If I log it, I have earned it ;)

The really sad thing is I got a voicemail from Jamie last night wondering if we could run in Salem (closer to me!) and thus avoid the SF wind.  I didn't get the voicemail until this morning and it was  too late to call everyone else, and the SF wind was worse than usual.  The starting temp was about 26F but the wind chill brought it down at least 10 degrees if not more.  It was soo bad, sooo sooooo soooooo bad.  Toward the end we just stopped our conversation, I think because we were all so miserable and were just trying to tough the rest of the run out.  Ok, enough whining.  

 Ali, Jamie and I started, then out popped Tara Fryer from her minivan and she joined us for our first three miles.  I used to run quite a bit with Tara, and it looks like she might join our little group occasionally.  It's nice to renew old friendships. 

No real hamstring pain, but it feels just kind of tempermental, like it wants to be injured, like a grouchy child.  I don't know, it's hard to explain when you know you have a problem area but there's no real pain.

 Ave pace 8:13.

Asics

 PS Thanks Jamie for letting me use your bathroom at the end. I hope the kidlets didn't wake up!


 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jamie on Mon, Dec 17, 2007 at 10:54:01

You're welcome for the potty. Because of it's location being off of the garage, I only use it occasionally...to avoid waking my kids. My husband uses it more than anyone; I hope it wasn't an unpleasant experience for you.

From josse on Mon, Dec 17, 2007 at 13:40:03

Good for you on not cutting out early and toughing out the wind. I was thinking I might join you at byu this week of course I would just run easy but I can cheer you on when you pass me.

So let me know when you will be there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.100.000.000.000.000.000.0010.10

Another miserable SF run. I think I may rethink running at all in SF in the winter. The wind chill is much stronger there than neighboring cities.

I met at the Scenic Dr. meeting place but never found anyone so I ran alone and with no music. I did eight strides which were uneventful except I felt weak in the 6th, and 6th and 7th were into the wind.

ave pace 8:28

Mizuno

Ab workout.  Ouch!  Getting ready for Hawaii!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cal on Tue, Dec 18, 2007 at 10:14:34

Herriman's wind is bad too. I can't wait for spring.

Running 10 miles on a miserable day has to toughen you up mentally and physically. Good job!

From josse on Tue, Dec 18, 2007 at 10:16:24

I hardly have any wind where I live wink wink, I know it is a drive though.

From Cal on Tue, Dec 18, 2007 at 10:17:46

thanks for the invite, josse.

From Jamie on Tue, Dec 18, 2007 at 11:16:08

Michelle, I sent you an e-mail, last night, letting you know that I wouldn't be meeting you at 5am. I needed an extra hour of sleep. Sorry that you had to run by yourself in S.F. The wind WAS awful!

From Amberosia on Tue, Dec 18, 2007 at 11:20:02

I must have just barely missed you! I saw your van and I ran around Scenic for a while then met up with Alan and Kaye. I am going to meet you in Salem tomorrow. I agree that the wind was bad this morning, but nothing like yesterday!

From Clay on Tue, Dec 18, 2007 at 15:42:00

I run in Salem every day and I never seem to be fighting any wind, atleast on an average day... I stay mostly on canal road and in to payson, it seems warmer than the riverbottoms too. I do run the riverbottoms on Saturdays when I do my long runs and it is always seems colder to me than when I go the other way...

Just a thought.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

My watch got screwed up on this run somewhere, so the distance is not exact.

It was a snowstormy morning, slid down my driveway (15% decline) with about 4 inches on it, and got to our meeting place late because I had to drive slow. Even with going 12 mph, AWD, and in lowest gear I still slid coming down Woodland Hills drive on patchy areas. The things I do for running! It was even more dangerous coming back up 1.75 hours later, but I made it up.

As for the run, it's hard to keep your pace up when you are running in slush and it's snowing. It was just Mac and I and we did a loop through Payson. I stepped in a huge pothole at around mile 5 and got the leaden leg feeling. We had several cars spray us, even hitting our faces, with slush. Good times. In the last mile or so Mac hit her own pothole and got soaked to the ankle. Amazingly enough this has been the most enjoyable run of the week. I will take slush over wind. I am going to run a bath and raise my core temperature now.

Mizuno.

Evening ab workout.  Feel the burn!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Cal on Wed, Dec 19, 2007 at 10:19:56

Your dedication is inspiring. Keep up the good work!

From jtshad on Wed, Dec 19, 2007 at 12:50:06

Only runners will get out on days like this to exercise...way to go!

From josse on Wed, Dec 19, 2007 at 16:32:03

What's the plan for tomorrow?

From MichelleL on Wed, Dec 19, 2007 at 18:15:03

I'll send out an email. Excited!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.860.000.002.200.000.000.0012.06

So today was the 6:00 pace until I puke workout at the BYU indoor track.  Jamie and I carpooled there, and warmed up 4.1 outside, then Josse joined us on the track for a couple of laps.  We figured out the splits and started.  Jamie ran the first 3 with me I think.  Our first lap was fast 1:07, instead of 1:12 target (5 laps to a mile), but then we started hitting the right pace generally.  First mile 5:54, second mile 6:00.  I told myself 2 miles would be acceptable but to try to go more.  The last mile was really hard and I stopped after it.  One dry heave and a little crying (both typical after race phenomenon) so I know I worked hard, but I am rather upset I didn't push myself at least once more around the track, I bet I had at least one more lap in me.  I should have given Jamie more of a heads up so that she could have harrassed me into another lap.   Jamie- in the future, no verbal abuse is too severe!

2.2 miles in 13:05, so that predicts me at a 6:40 or so 1/2 marathon pace.  That sounds really painful for 13.1 miles.  

We cooled down around the track for about 1.5 then went outside for more miles. 

Asics 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From MarcieJ on Thu, Dec 20, 2007 at 10:03:50

NICE JOB, you are amazing and going to rock it down here!

From jtshad on Thu, Dec 20, 2007 at 10:07:32

Nice workout...you are fast! Keep up the great workouts and you will have some amazing results in 2008.

From Cal on Thu, Dec 20, 2007 at 10:15:22

Good workout Michelle!

From Ian on Thu, Dec 20, 2007 at 10:44:18

Good workout in a good tough week. Well done!

From James W on Thu, Dec 20, 2007 at 10:54:44

So 2.2 miles at slightly under 6:00 pace? Bah, 6:40 pace should be no problem for you for the 1/2.

From josse on Thu, Dec 20, 2007 at 11:01:32

Way to go today, I think you are going to kick some behind at painters. Go for the win! I can't wait until we can do workouts like that together.

From Amberosia on Thu, Dec 20, 2007 at 11:04:56

You are amazing to me still! I thought about joining you today, but I am lazy! :) Way to go!

From Jamie on Thu, Dec 20, 2007 at 11:41:02

Michelle, don't beat yourself up too much. You did great this morning! If you'd like to give it a second try in the next few weeks, let me know and I'll bark at you a bit. Just don't be surprised if my barking fades into the distance with the pace you're keeping. Nice job.

From Sasha Pachev on Thu, Dec 20, 2007 at 14:33:36

Note that you were 7 seconds ahead of the 6:00 girl, and you put on a second on her on the last lap - you had not yet started fading. So you probably would have run at least 18:50 5 K. Would 18:50 at altitude indoors give you a chance for the BYU team? Not out of the question, I would say, and nice to know that after 3 kids and a little bit of training you are again at least knocking on the doors of being able to run on one of the best college teams in the nation.

Willingness to start at 5:35 pace is a good sign. It suggests this will probably be your true 5 K race pace with improved endurance.

I actually think 6:40 for the half is too conservative. You are probably still thinking of the half as a long race. It is not a long race. It is an extended 10 K. It is a race that a talented runner could manage off 20 miles a week, by manage I mean he would achieve a performance within 5 minutes of his optimized training PR (good luck with that in the marathon). Half is a speed race with an element endurance involved, but it is speed endurance, resembling more what you need in the mile than what you need in the marathon.

It is also a very painful race once you are fit for it. When I finished my best halves I had always felt like I had just finished a mile race that was 13 times the length. During the race, I could pay attention to very little except my splits and nearby competitors, and even those would blur into background. My ability to communicate was literally reduced to hand gestures and monosyllables due to the intensity of the breathing. An all out half just plain hurts, that's why I am glad to use the excuse of training for a marathon to avoid racing halves tapered! (Even though a couple of times this did not work, I was still fresh enough to push myself into the red zone without a taper.)

I would say just go out at whatever pace feels painfully sustainable, and just hold it. Get into a good rhythm. Then if you can't, back off a bit, and hold it.

From Tyler on Thu, Dec 20, 2007 at 15:45:41

Wow, great workout! Breaking 1:30 is going to feel pretty easy.

From Benn on Fri, Dec 21, 2007 at 10:13:30

AWESOME WORKOUT!!! You are truly amazing. I can't even hit those splits right now!! I'm so excited to see how you smoke everyone in the half! JUST DROP THE HAMMER throw on the afterburners and burn them into submission! woot!

From MichelleL on Fri, Dec 21, 2007 at 10:23:23

Thanks everyone for the comments!

Sasha - I think I will run by feel since there is some uncertainty but I don't think I will be as aggressive at the start as my St. George race. I'll want to keep any ladies within touch though if they are anywhere close to my pace, though.

Jamie - I will be counting on your bark and even a bite next time :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.080.000.000.000.000.000.0011.08

AM: Speaking of treadmill running, got in 4 this morning.

Asics

I was going to meet MacK in Salem but about 18 inches of snow fell in my snowy town in the past 24 hours so it wasn't advisable to try to drive down. We decided last night to meet this afternoon.

So my body feels banged up from yesterday. I have felt a knee pain and a shin pain last night, kind of random pains that have gone away and I didn't fee them during the morning run. I am feeling some tenderness in perhaps my groin, though I don't know for sure. It is where my leg attaches to my lower abdoment, just above that ligament/tendon thing by the crotch. I iced it last night and it hurt a little in the first 1.5 but then calmed down to an "I know it's there but its not to the point of pain". I feel conflicted because if it was a month ago I would just take a couple of days off and try to nip this in the bud, but I am within 4 weeks of my second most important race (Painter's 1/2 Jan. 19th) so I don't want to slow down too much. Any advice would be great.

PM:  Dug out my car from a ton of snow, getting my tights all snowy and thus wet a third the way up my thighs.  Had an errand to do before meeting up with MacK so turning on the auto heater full blast on the legs.  Got them dry to a couple inches below the knees before the run.  Started at 3:30pm, I felt frozen, especially my feet but they warmed up after about 3 miles.  This was the best afternoon run I have had in a while, not the pace, but just felt like a decent run.  It's hard for me to eat right and feel ok for a late run. 7:08 miles at 8:08 ave pace.

I am still feeling it in my potential groin (not sure what muscle it is).  It is only painful part of the time, the rest it is "niggling" (see Ian's blog today for translation).  I will ice, run fewer miles tomorrow and see how it goes.  Considering taking Monday and Tuesday off to make it a three day rest :(  That is not a Christmas gift but a Christmas nightmare.  Hopefully at least it would mean more sleep.  I guess this injury in infancy also means I shouldn't do ab workouts?
 



Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From James on Fri, Dec 21, 2007 at 16:33:54

Could be your gracilis muscle. I would suggest a couple days off, take tomorrow or Monday off than you can have two rest days with Sunday. Rest is good! A lot of people are having a hard time with rest on the blog right now, and it is showing in the amount of injuries that keep popping up. Besides, you might as well rest because you won't beat me at Painters anyways!:-)

From josse on Fri, Dec 21, 2007 at 17:17:30

The groin thingy is probably from the track (tight turns) and all the training. Remember how you started getting little wierd pains right before st. george, just listen to your body and if you feel you need a couple of days off take them or just run some really easy runs (like tomorrow with me I am coming down there at 6:30 to meet amber).

From Ian on Sat, Dec 22, 2007 at 03:06:46

Keep the runs easy, enjoy the scenery. Split the days mileage into 2 runs. Monitor your body after the 1st run, if the pain gets worse you can bin the 2nd run. When was the last time you had a true really easy recovery run?

From Bonnie on Sat, Dec 22, 2007 at 15:22:51

Hi Michelle,

I had something similar a year or so ago, I went to an ART guy and he said it was my adductor. The place to ice the muscle is actually right under your rear end - where your upper thigh meets your buttock. Try icing it there and see if that helps. Also, avoid hills and slow down a little - I ran through my problem (though it took a while to heal).

The main thing is that if it doesn't get better while you run (and warm it up), or if it gets worse while you are running, then you really need to stop running. You don't want it to be "sports hernia" or "Gilmore's groin" and be running hard on it.

Merry Christmas, I hope you and your family have a nice holiday!

Bonnie

From Alison on Sun, Dec 23, 2007 at 19:18:22

I had a massage therapist suggest putting peppermint oil and epson salt in your bath water. She told me it has close to the same effect as icing. I hope your up to par soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No run today.  I am going to play it conservative and take a couple of days off and ice my problem area.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Sat, Dec 22, 2007 at 11:16:17

Way to listen to that body of yours, it will thank you in the end.

From James on Sat, Dec 22, 2007 at 13:35:23

Get recovered. If you are coming up this way during the holidays let me know and maybe we can do an non-uneventful run or something.

From Shauna on Sat, Dec 22, 2007 at 15:35:40

Hope you feel better soon!

From jtshad on Sun, Dec 23, 2007 at 10:04:22

Good job taking it easy today if you feel as sore as you indicate. Taking a bit of a rest now will ensure you are training and ready for Painter's in Jan.

From marciej on Mon, Dec 24, 2007 at 16:10:23

I hope you get recovered soon, so smart on listening to your body, I think it will definetely help you out in the long run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.460.000.000.000.000.000.005.46

I was soooo excited to get on my running clothes and hit the roads in the late morning after the gift unwrapping.  Thankfully our young boys were young enough to still sleep in and young enough to enjoy the gifts they got from Santa, even though he didn't bring a Wii, an Xbox, a PlayStation, nor a Gameboy as requested.

When I started to run I was struggling a little bit, and realized it was my breathing.  At first I thought I had lost some fitness, but it seemed more like constriction in my lower throat, it was so annoying and it kept my pace slow for the whole run.  I was having a hard time maintaining a two-two breathing rhythm, it was more like two-one, (breathing four steps out, or two on one side, then two steps quickly in, or one step on one side).  It was like I was running a tempo run but instead my pace was often closer to 10 minute pace than 9!  At times I would get a little panicky because I knew I wasn't getting enough air, I was afraid I would faint or something.  I would force myself to cough which would allow me to breathe clear for about 1/2 a minute until it closed up again.  It was so annoying!  I didn't think I was sick but I must have some type of bug.  So I concentrated on my breathing the whole way.  My groin muscle pain wasn't really painful, just some niggling at times.  I hit a portapotty at mile 4, forgot about the breathing when I got out and started doing 7:40ish pace until I realized I couldn't breathe, got into major oxygen debt and actually had to stop to catch my breath.  Those who know me well know I don't believe in walking in the middle of a run so that was disconcerting.

 I was able to keep an 8 minute pace for the last .46, though it was on a slight downhill and I felt like I was on the edge of getting into oxygen debt. 

 What is with me!?!  Am I becoming a hypochondriac?

9:10 ave pace

Mizuno



 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.150.000.000.000.000.000.0010.15

Back in business baby!

I talked with Paul about my wheezing yesterday and after a little bit of thought we figured out a likely culprit-noonish on Christmas Eve I was up in the attack and rubbed up on some fiberglass and breathed plenty of it in.  Today my breathing was much better!

I ran with MacK and Amber from Loafer, up to Goosenest.  I was happy that I felt spry enough to not dog the hills too badly.  It was nice to run outside, to run with my friends, to not have pain in my groin, and to run more than 10 miles.

Paul, the kids and I are going sledding with Paul's family for the second year in a row for the day after Christmas; hopefully we are starting a new tradition.  I hope I don't hurt anything :)

Weight psychosis:  I did feel heavier during the run, a combination of three days without running and many, many Christmas misdeeds have added up to a couple of extra pounds which my scale verified - 125lbs.  Hopefully I'll stabilize down one or two by the end of the week because I have to make my 120 goal by Painters, and I am leaving for Hawaii on Jan 5. and don't want to worry too much about what I eat while I am there.  I guess if I keep my eating to grilled fish, crab without butter, and fruit I should be ok, right?  Today I go back to normal eating and my stomach will just have to deal with it and shrink to its normal size.

Ave pace 8:20

Asics


 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Mike Warren on Wed, Dec 26, 2007 at 11:13:03

Nice run, what part of Hawaii are you going to? We try to go every other year in Febuary, Valentines day and a good month for the whale watching. Maui is my favorite!

From Ian on Wed, Dec 26, 2007 at 13:22:44

Good to see you back up and running again. Sledding is great fun and has to go down as X-training, enjoy your day.

From marciej on Wed, Dec 26, 2007 at 13:33:23

I am glad you are feeling back to normal and I am jealous that you are going to Hawaii!!! Good job on your run today!

From Cody on Wed, Dec 26, 2007 at 22:19:44

Glad you are back cruizing again!!

From James on Wed, Dec 26, 2007 at 22:38:25

Holy cow 125lbs., that is huge! You better lay off all of that water after your runs, you might put a pound or two of water weight back on!:)

At least I put 10.2 miles instead of 10.15 miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.150.000.000.000.000.000.0010.15

Ran 6 miles with MacK and then 4 more on my own.  My groin muscle is not in pain but is tender (niggling), and I only iced once today, so I am icing right now.  It was cold, about 17F with some wing chill, making it miserable.  I wore tights that were too thin, and  my double pair of $1 gloves weren't cutting it, so I switched to ski gloves after MacK had to go.

Plenty of snow and ice out there to slow me down too.

 Ave pace 8:45

Asics
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Thu, Dec 27, 2007 at 13:53:54

what is your plan for tomorrow?

From Sasha Pachev on Thu, Dec 27, 2007 at 14:02:57

A cheaper way to do it for gloves is two or more $1 pairs. Ice and snow could actually be nice for the groin muscle. Most injuries are aggravated by pace, but do fine if you run slowly enough.

From Amberosia on Thu, Dec 27, 2007 at 19:54:08

Sorry I missed you this morning! I will be there tomorrow, dark and early!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Ran with Amber and MacK. It was 6F outside!!! I wore two pairs of socks, one pair of tights, two long sleeved shirts, a windbreaker and my snow gloves. My fingers were still cold! The roads were clearer, though there were still icy parts.

My groin hurt a little for the first 1/4 mile, then just niggled after that. So, I need to ice it . . .Ok, I just left the computer and got ice and am icing it now.  It's not the most appealing place to ice, though I guess icing at all after a cold winter morning run is unappealing no matter how you slice it. 

I forgot my garmin so I don't have my pace and don't have my mileage to the hundredth (I know that will make some of you so sad!).

Mizuno

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Paul Petersen on Fri, Dec 28, 2007 at 09:54:28

I'm having to do the "icing the groin thing" as well. Not fun.

From MarcieJ on Fri, Dec 28, 2007 at 12:58:18

Thats a whole lot of clothing! and brrr.... that is cold! I still dont know how you guys do it up there, I get cold just thinkin about running in 6F. I hope your groin gets back to 100% soon!!

From Amberosia on Fri, Dec 28, 2007 at 19:19:27

That was a great run today. I hope that you start to feel better soon! I forgot that I was going to show you some stretches to do. I will tomorrow!

From Benn on Sat, Dec 29, 2007 at 00:08:37

Nice run yourself! And hope you're feeling a little better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.280.000.000.000.000.000.0014.28

I woke up an hour late, so I stood up Amber for the 6am start, but met her, Ally, Jamie, and the Sojourners for the first time at 7am. It was about 26F, 20 degrees warmer than yesterday. We did a ridge run above Provo they call LA Freeway. It was a snowy trail, and our pace the trail was very slow, from 10-12 min/mile pace. It was beautiful and fun, though, full of uphills and downhills and great views of the snow covered valley. Even the roads were frequently icy and difficult to get a good pace in. After the LA Freeway loop (about 9.5) I ran back up 900 E and then up toward the temple (only made it part way up that temple hill) then back down 900 E and looped around the park to make sure I had the mileage for a modest 50 miles for the week.

ave pace 9:16!!! 2:10 and change of running, so a long time on my feet.

My groin would feel pinched every once in a while for the first mile or so, but after warming up it was only in the niggling state. Amber showed me some stretches for it before we ran, and I did those after the run. We'll see if the stretching helps or just aggravates it. I think I will call the sports therapist Josse recommended and see if I can get a diagnosis and some advice on it.

Asics

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From josse on Sat, Dec 29, 2007 at 13:42:01

Hard run hu I like doing this run in the summer when you can go alot faster.

hope the groin holds:)

From Jamie on Sat, Dec 29, 2007 at 14:42:31

Hope you liked today's run, Michelle. I love that trail. Great job getting in another 4(+) miles following L.A. Freeway. I tacked on 2 by heading north on the trail a bit more and by the time I got back to my car I was spent.

I'll plan on Monday and see how it goes. Hopefully I can hang for a while. See you at 6am.

From Amberosia on Sat, Dec 29, 2007 at 17:17:04

Great job on the run today! I am glad that you were able to get some extra sleep this morning. It sounded like this week has been crazy for you!

From MarcieJ on Sat, Dec 29, 2007 at 20:27:12

I feel guilty when I read about the icy roads and cold tempsyou all have to deal with up there right now. But I guess it will be us down in here in the summer bloggin about how hot it is at 5am! Good Job on your run today!

I wish you could run the course before hand too but you are going to do so awesome! no doubt about that! Sometimes I prefer not knowing the course I am running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Ran on the treadmill because about 6 inches of snow fell Sunday and the roads are probably pretty icy going down Woodland Hills drive.

It was a very dull run. I started the first mile slow to ease my groin/hip into the run and that worked really well. It is still semi-injured but not getting worse. Tried out a wristband to see if I liked wearing it for the brow-sweat removal function. It was good for that, but it made my wrist feel claustrophobic. Hmm.

Paul, the boys and I will be going to Provo's First Night for the first time this evening. It should be fun. I was 121 this morning for weight, so weight has been steadily going down to normal after Christmas. I am close to goal weight for Painters!

ave pace 7:52

Mizuno

Year in review: I started the blog in July, so I have 1/2 a year's data. The first half of 2007 was less than stellar, with low mileage during tax season, weight gain, and then spending mid April-July getting back to where I was the prior summer. I estimate that my mileage for the first half of 2007 at 765 miles, and the last half was 1,522, almost double the miles in the second half!  I will always be lopsided, but hopefully not so much in 2008.  Total estimated miles for 2007:  2,287.  I sure appreciate the blog and the bloggers who have inspired me, been my friends and my support.  Happy New Year to All!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jamie on Mon, Dec 31, 2007 at 11:04:19

Michelle, a few of us girls will be getting together tomorrow (11am or 12 noon for a run). The temps shouldn't be quite as unbearable...

Let me know if you want to join us.

From Ian on Mon, Dec 31, 2007 at 11:56:30

Long time on the treadmill but a sensible move. I've got a couple of books on running injuries and both state that groin injuries are very hard to shake off. Recommended is easy and shorter runs. One of the possible causes mentioned is a a tightening up of the adductor muscle to help balance on slippery streets with snow & ice. Treatment includes ice, rest, flexibility exercises, strength exercises, a shoe lift. Both mention that a persistent groin injury needs medical attention. I hope it improves and take it easy.

From Benn on Tue, Jan 01, 2008 at 08:03:26

Thanks for the note. I will be sure to be in race mode definitely. Can't wait to see how the race goes this afternoon! I will make my New Year's Resolutions too!

And just a quick thanks for the encouragement and sometimes just the blunt realtist (sp?) view that if I didn't get out on the roads, I wouldn't get the miles in. You've definitely broke my dependency on the treadmill!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1252.20132.46111.8625.800.000.000.001522.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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