| 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. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2834.70 | 247.90 | 230.22 | 48.04 | 455.22 | 472.00 | 328.25 | 3360.86 |
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| Brooks Defyance (blue) Miles: 135.33 | Mizuno Precision (yellow) Miles: 60.69 | Mizuno WaveRider (aqua) Miles: 230.58 | Brooks Defyance #2 (blue) Miles: 153.31 | Asics Stratus 2.1 (purple) Miles: 93.48 | Saucony Type A2 Racers (red Baby) Miles: 24.04 | Mizuno WaveRider #2 (aqua) Miles: 41.20 |
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| Night Sleep Time: 1890.00 | Nap Time: 79.75 | Total Sleep Time: 1969.75 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.06 |
| Ran with almost a full women's posse! Josse came down from Orem to SF to meet Jamie, Ally and Amber and I came too. 11am start! Normally starting later causes me energy and or stomach issues but it was fine today. It was about 16F at the start, nice and warm compared to the single digit temps I would have experienced at the early morning running time. We ran up and down canyon road until we found everyone and then did a loop through the river bottoms. Ally defended us from the vicious fluffy white dog with her pepper spray. I had one horse neighing part of the time, which felt nice. I would have done a tempo today if I didn't have this hip groin issue, which Josse says is probably some tendonitis since it isn't painful enough to stop my running (correct me if I am wrong Josse - do you think it is an abductor strain and tendonitis or only the later?). Anyway, she showed me another stretch and told me how to make a heating pad. I hope it doesn't flare up enough to affect me more than it has. It was lovely to run with my friends and in the sunshine. What a nice way to start the new year! ave pace 8:05 Asics
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.04 |
| 9F, so I basically risked my fingertips toward the end of the run. Met with MacK and we ran through Payson. We kept a decent pace, and my groin felt good almost the whole time. It was only niggling occasionally. I think the icing/heating and stretches Amber and Josse have shown me have been helping. Hopefully I won't undo the improvement in my speed workout tomorrow with Sasha and Ted. I am looking forward to it, though. Ave pace 8:14 Mizuno
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.27 | 3.00 | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 15.27 |
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Awesome run with Sasha and Ted. They always make the long drive totally worth it. I got there a little early and ran around, looking for Josse. Perhaps she called my cell but I haven't found it yet. Then 6am rolled around and Ted didn't show. I knocked lightly and woke Sasha up. He forgot we bumped the run up to 6am. Ran 3.66 on my own before meeting up with Sasha and Ted, then we went on the river trail for a fartlek type workout. In our third mile we did a pick up, then rested until about mile 4, where we picked it up on a drier part, for 2.1 miles (with a 180 in the middle). Sasha wanted me to go 1/2 marathon pace, and I drafted off him after he got used to my pace. 6:17 for mile 1 and 6:07 for mile 2, 13:04 for 2.1 miles. It felt more like a 10K pace than a 1/2 marathon pace, but I guess the two shouldn't be that far apart anyway. That tired me so the next mile was 7:34, then we started to drop to the 7:15ish range. The last mile Sasha challenged me to do a 6:20, so I started to push hard, though I was so tired. The first 1/4 was 1:29 so we started to chase the 6:00 gal, and my last mile was 5:55! Ted kept taunting me by keeping just ahead of me in that mile. These guys are such great pacers. Thank you so much for your help Sasha and Ted!
Ave pace for 11.61 (that was the distance from my garmin, which happened to be also the distance Sasha said the run would be, down to the hundredth!) was 6:56. Asics |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.39 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.39 |
| Easy run with MacK this morning. It was a balmy 35F today! It felt so nice! Not too eventful. I am getting excited for Hawaii, we are leaving tomorrow! Ave pace 8:25 Mizuno |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Ran with James in Perry and Brigham City in slushy snow, which got us completely wet. My feet were wet from the slushy puddles on the ground within 1/2 a mile. Then James took me through the golf course, where I got freshing slushy water in my shoes repeatedly. It was great fun! The hardest part was trying to keep up with him AND hold a conversation. He just patiently pulled me alongl, up hill then down hill, up hill, then down hill. I said I wanted about 10 so he pulled me through 12, which got me closer to 70 miles so its a good thing.
My hip/groin pain wasn't painful, just some niggling.
After the run I had to go to Wal-mart to pick up some last minute things and I was soaked through so I just got progressively colder and colder. The only thing that got me out of the hot shower later was knowing that Paul's parents had pancakes on the griddle. They are such wonderful hosts! They will be watching our children while we are in Hawaii, which is such a comfort, to know your kids are at the best place they could be with the best caregivers. The weather today makes me anxious to get to paradise.
7:53 ave pace
Asics (now in the dryer). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
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Ran 6.25 with Paul this morning along the shoreline. It was probably in the low 70's and more humid than Utah, but not uncomfortably humid The first mile was on a trail on lava rock. The trail was clear of lava rock but had "lava sand" on it, which I discovered was quite rough and painful when I fell one mile into it. I scraped both palms of my hands, my shoulder, hip, knee and ankle on one side. Dang! There is still lava sand in the wounds. So I got up and we kept going. We ended up running on about every surface there is: loose sand, compact sand, water, rock, lava rock, road, grass. Our pace was slow, about 10 minute pace.
We went to the other side of the Big Island and did a couple of hikes, about 6 miles of hiking and walking, 4 of them through and around a volcanic crater, which was awesome. So I am going to count that as 3 miles. I am so exhausted! Vacations aren't supposed to be this much work!
Asics (count it as 25 miles - lava wears down the shoes) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
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Ran at around 8am with Paul for 3 (we ran a 4 mile loop, but I ran one mile alone by going a little longer before turning around then catching him, that mile was 7:58). The three miles with Paul were about 9:30. Then I was on my own do do another 6 miles, and the sun was getting higher, the shadows smaller, and I had to hit the highway for a longer stretch. The highway had a nice shoulder, but it had lava rock and desert wasteland on both sides, so it was just a hot, boring type of run. My six miles were 7:30 ave pace, and I threw in 4 strides (my first since my groin/hip issues, and it felt fine, though it was hot by the time I did them).
While I was running through the resort to my tower I ran behind and then passed a guy, but not before I ran with him for a minute, discussed running and told him about the blog. I wish I had pass along cards!
My groin issue was painful for about 1/4 mile at about the one mile mark, but it got better. At about the same time, my right achilles was tight. I need to calculate my miles on the shoes I brought. I think it is getting time for new shoes.
Total ave pace 8:10
Asics |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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On the treadmill. I set it at 7:30 pace after warming up a bit. It was dull, but at least I had a personal tv, though I had no sound.
Yesterday was a lay around and read day. Dipped into the pool, laid out in half shade/half sun (full sun could burn me pretty bad), snorkled around the resort, met Paul for lunch and then took a nap, watched daytime tv, all the things I don't do at home. Today we will go to a couple of the best snorkel spots on the island, so it should be more exciting.
I plan on doing a tempo workout tomorrow - 7 miles at 6:25. Oh, gosh, it just spins my stomach to write it, but I am writing it to make me accountable.
Asics
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.01 |
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I went snorkling yesterday afternoon and messed up my hip pretty bad, I think it was just exhausted with unfamiliar exercise. It was really sore when I went to bed, so decided to postpone my long run. I did run some this morning, but I had to increase my pace very slowly, started at 11 min pace and worked to 8 min pace by the end. My hip felt ok in the morning but this afternoon it is still aching as I walk around.
Asics |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.25 | 1.00 | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 11.25 |
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So last night my hip was still bugging a little, but not nearly as bad as it was the night previous. I think taking a day with lower mileage really helped. Also I had Paul give me a massage per the good advice of Josse. Having your spouse try to give you a sports massage can be either a lesson in long suffering and patience or it can be a riot, and it was the latter. I eventually grabbed him in the hip with my fingertips to show him what he was doing. It was good fun. Although I ran less yesterday, I didn't cut out our boogie boarding, which was SOO SOOO fun. I think it was funner than the snorkling. We went to Hapuna Beach, the most violent beach on the big island, with an average of just over 1 spinal injury a year, so our odds were still good. I rode about 9 waves all the way in. Some were pretty scary, but it was good fun. I did have a calf freeze up on me while a wave crashed on me, a regular charlie horse type cramp. Then it happened again less severely, so I took a rest and went out again after I felt stronger. I did a corkscrew type flip under water during one wipe out, but that was the most dangerous body contortion that happened. I know that this ocean stuff isn't the best thing to be doing when I am half injured, but I really did have a great time and I don't think my hip suffered much from it.
So I didn't to my tempo yesterday because of my pain the night before. I wanted to do it this morning, but knew I had to get my hip's permission. So I warmed up slowly as I have been doing. Mile 1 was 9:36, some pain, not worse than prior days while warming up. Mile 2 8:46, not feeling like I can go faster because I am still warming my hip up, still some pain through 1.5 miles, but slowly feeling normal. Mile 3 8:03, feeling ok, then take a potty break in the lava rock surrounding the highway. The lava rock is extremely uneven and will cut you up really easily. The highway I am running on is a 55 mph road, so people are going even faster when they can. There are lots of cars on it and there is plenty of wind this morning. I Start the tempo at almost 3.5, plan to turn around after 2 then keep going. I am hoping to hit 6:25's, which is goal 1/2 marathon pace, but I am not quite feeling strong at the start.
Mile 1 - 6:47, this first mile is so hard, hard to get in a rhythm, feeling unnaturally difficult for the pace, I am wondering if I should be doing this workout at all, I am adjusting my expectations for the workout, thinking I will just have to make it a marathon pace tempo and just try to negative split
Mile 2 - 6:36, this mile is slightly downhill, feeling stronger but it is still taking all my effort to slip below 6:40 pace, I am thinking to just try to keep in the 6:30's at this point
3 - 6:34, turnaround and slight uphill, was maintaining a faster pace for a while but had to crest a hill and thus didn't negative split too well
4 - 6:12 baby! I start toying with a faster pace in this mile and it takes a while to realize I can actually maintain it. It didn't feel that much harder than the first three miles, in fact I would say the effort was pretty similar
5 - 6:13 baby!
6 - 6:08
7 - 6:03, this last mile was tough, I was tired and had to negative split the last half mile to get under 6:10
7 mile tempo - ave pace 6:22 BABY!, I can't believe I hit my goal with such a slow start. I guess this means I am a true marathoner if it takes me 6 miles or so to warm up. Part of that is my injury, I think, but it is still interesting. If I take off the first 3/4 mile and calculate my 10K in this work out it comes out to a 39:30 according to my calculation, so that is a PR effort for sure.
I finished up with one last jog by the ocean through the resort. The waves are crashing bigger today and it is so beautiful and the oceanic sounds are musical.
I went to a buffet breakfast and ate good and bad, including and exotic donut with macadamia nuts and chocolate sauce. Sorry Sasha.
Asics. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 |
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After three crummy airline hours of sleep on a red eye flight from Hawaii to Oakland, I had 4.5 hour layover in Oakland. I lay on the hard ground with industrial carpet in the airport, with constant blaring of important security announcements and boarding calls for about an hour, then put my running clothes on and hit the road for an easy run. I was pretty delirious from the lack of sleep. My trouble area was definitely troubling me from .5 miles to 2 miles, then it loosened up. This is becoming the annoying norm. I hit a bike trail, but it was only a 1.5 mile stretch so I did it a couple of times and called it good.
Asics. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.04 |
| Ran with Jamie and the Sojourners, though the Sojourners were a quite small group today. I warmed up alone for a mile so that I didn't have to do my 10:30 first mile in a group. The warm up was a little better than the last couple of days. We started at the mouth of the Provo Canyon and went toward the temple. Jamie and I separated at around 6 miles for me, and I was on my own after that. I felt pretty good until about mile 9 then I started to suck wind pretty badly. Can I be unadjusted to altitude after being at sea level for just a week? I felt like a weakling. About the same time it got harder for me to breathe it started to snow annoying little snow flakes, and my heavy winter clothes felt claustrophobic and I was sliding on the river trail in places and I thought, geez, I think I prefer Hawaii. . . Oh well, I will adjust back to reality. Ave pace 8:50 Mizuno |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.15 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.15 |
| After some insomniatic hours last night, I took some Benadryl at 1am and reset my clock so now I am rushing to get out the door to work. This morning I was on my own, and my warm up included the least pain in quite a while, just some niggling and three periods of pain for about 5 sec each. Much better than for the past 1-2 weeks, and I was able to hit my first mile in 8:24 (have been more like 10:30 or so for first miles recently). Did reverse Goosenest route. Hit one mile (over half of it was downhill) in 7:00 and a couple others under 7:30. Had to remind myself that it was an easy day and to tell my horses to wait for Saturday. 7:45 ave pace. Mizuno 123 lbs this morning. Dang, I wanted to be at 120 by Saturday. Shall I do a four day fast to make it happen? j/k
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| Ran with the 5am Scenic Drive group at a VERY easy pace. I think we were averaging 9:45 or so. I ran with them for 6 miles then stopped for a potty break at a church, which had lots of women exercising in the dark with very relaxing music on (presumably yoga). I think I would just fall asleep if trying to exercise to that new agey stuff. Yoga and running are pretty much opposites in my mind. I ran on my own for 2.3 after that at about 8:10 pace. I was going to do a couple of miles at race pace but my groin was feeling worse again this morning, some pain in the first mile or so and then niggling the rest of the time, so I just laid off. Perhaps I'll do a two mile tempo or strides tomorrow. Did the grocery shopping thing after running and I was cold and miserable. SF was about 25F this morning, not that cold, but lots of wind swirling old snow all around. What a miserable town, why do I run and shop there?
Ave pace 9:15
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.15 |
| I met MacK at Loafer Elementary. I was bracing myself for 0-5F, but it was actually 15F which was sooo much more bearable. There is a huge difference to me.
So I jumped right into a faster pace instead of doing the slow warm up. It seems when I warm up slow my groin hurts more and when I jump in the the 8's in the first mile I actually feel a lot better. I think Ted also had a pain that was worse when he ran slower. It seems counterintuitive. But it worked today, my leg felt well except for one 3 second pain section in the first mile. Yesterday my groin hurt or bugged me the whole time, and it hurt after the run until about 3pm. So I guess I will stop doing the slow warm up if the faster warm up continues to be successful. It was nice to run with MacK and catch up with her. She isn't doing speed yet so I didn't ask to do a couple tempo miles. I threw in two strides in the last mile after she peeled off. Two strides is a wussy attempt at some speed but I guess its better than nothing. Ave pace 8:03 Mizuno
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| I didn't wake up when my alarm went off! And I had a rendevous with Jamie that I consequently missed. I am so sorry Jamie! I got there 20 minutes late, then drove around to see if you were around, and then ran by your home, but there were no lights on. Perhaps I had the good fortune of you sleeping in too? 5F made for a cold morning. Tights under windbreaker pants make it hard to move the legs. My injury felt good again today jumping right into a faster pace (first mile 7:39).
So I didn't have time to do the eight miles I wanted to do. I threw in four strides. Ave pace 7:54. Mizuno |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.28 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.28 |
| Met with MacKenzie and did a shorter Payson loop. My hip/groin pain is still doing well with a faster start. Feeling good for tomorrow, but I didn't get good sleep (5.5 hours, kept waking up to check watch, afraid I would sleep in like yesterday). Perhaps will jump in bed after a shower for a little more shut eye. I'll see lots of you in St. George! This will be fun! Ave pace 8:09 Mizuno |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Painters' Half Marathon (12.95) (13.1 Miles) 01:21:39, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 12.95 | 0.00 | 0.00 | 0.00 | 0.00 | 17.95 |
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So, Big PR baby!!!!!! Chick score - Zero. # ladies participating, about 500. My biggest race ever.
I would guess that the course is off, and about 12.95 from a nontechnical average of all our Garmins, which would make this time a 1:22:36 (1:22:42 per Ted) for a true 13.1. I am eating humble pie about Sasha science. He was off by a measley one second per mile.
That is just over a six minute PR.
I am so grateful to Ted for pacing me. I think having a great pacer is worth one full minute, and most don't have that benefit, so hat's off to Ted. Thank you so much!
I warmed up 1 mile with Josse and Marcie, then another mile with Marcie. Leg felt good. We didn't have time to stretch much and we did just one stride. We found Ted at the starting line, and Ted, Ruth, Marcie and I were going to start off together for a 6:40 first mile, which Ted sensibly turned into a 6:24 mile, so our pack broke down pretty much right from the start.
1 - 6:24, felt good, Ted asked if it felt like a good "jog" I said yes which I think was the wrong answer because he started to lead me to 6:15ish pace instead of the 6:25ish pace we had planned on.
2 - 6:22, still feeling good, but harder to talk
3 - 6:17, starting to feel some stomach sourness, trying to ignore it, swished water through my mouth at the water stop, I think Ted teases a couple of guys that they have just gotten "Chicked"
4 - 6:22
5 - 6:23, steep but not too long hill in this section, stinky but made up pace after it, Water stop with one shot blok, hard to swallow and I do alot of coughing and takes alot of effort to down it.
6 - 6:07 Ted is getting fiesty in his pacing, had some downhill,
7 - 6:15 Ted starts out this mile just under 6 minute pace for the first quarter and I'm like, "Ted we're going 6:00 pace" and he says, "We are?" Nice try Ted! He was trying to test me but I didn't feel like it was sustainable so we pull back. I imagine Sasha saying to Ted, "Now if she is looking strong, try to sneek down to 6 minute pace and see if she cooperates." Perhaps for Hobble Creek in the summer.
8 - 6:17 - Second water station in this mile, same shot blok issue, then we go into a neighborhood where Ted and I debated which direction to go, he voted right and that was correct, I think we lost a second or two there
9 - 6:29 - nasty long uphill into a neighborhood, and I am not feeling so spry
10 - 6:16, not so sure I can drop the pace after the long uphill but so grateful to see another good split, Ted is starting to bark at me to stay on his shoulder
11 - 6:15, this mile is so hard, Ted is coaxing me, coaxing me through it. I am sure this mile would have been 20 seconds slower or more without him, we go through a section where there are racers behind us going the opposite direction than we are through a water stop and they are crossing our path AND walking and I grumble, so Ted yells multiple times, CLEAR THE WAY, MAKE A PATH, or something like that, it was like him saying "Make way for the Queen." If I can't have a clear path, at least I have an ROTC leader to make sure I have a path :)
12 - 6:28, this is where I start falling apart, I am really feeling it, but there are so many people going the other direction on the race path who are cheering me on (oh, did I mention I am in first place for the ladies all through the race?!?), and I am thinking that some of them are new to the sport, so I am thinking, "Make it look like you are having fun, Michelle, you don't want them to think that it's miserable even for the front runners." So I try to smile and make it look bearable, and I think that it helped me not slow down more than I did. And Ted is HARRASSING me at this point, just like I asked him to, and it would work for 10-15 minute segments, and I think having him pace me was worth about 20 seconds on this mile. I was telling myself, you may be hitting a wall, but do not make it as bad as St. George (where slowed down 1-1:30 per mile for the last three miles). I did get passed by a couple of guys in this mile :(
13 - 6:35 pace (I measured 12.88 but everyone else I talked to measured longer). This mile was soooo hard but I tried not to let go too bad, and was able to turn it on a little bit at the end. I was passed by a couple of guys in the last 1/2 mile, though I am sad to say. Had to fake it for the crowds at the end. Some crying and moaning in the last couple of miles (specifically when Ted told me to pick it up once-then he told me no whining) and at the end, all very typical for me.
So, I faded a little but that is because the pace for the first 3/4 of the race was risky and in foreign territory and just plain at my limit. I am grateful for Ted's encouragement, especially in the last couple of miles. I would have hit him on the head if I had had more energy, so I guess that is a lesson for pacers, don't be too easy on your racers or they'll actually have energy to do the violence on you that they want to.
I looked for lady number 2 and was so happy to see the very talented Ruthie come in, looking like the race was a cake walk. She is scary fast!
Jogged 2 with Ted, Logan, Hal and James. It was nice to pick Logan's brain - thanks for humoring me Logan.
Thank you so much to all bloggers who are a part of my successes. I can't believe I have come so far in 6.5 months (remember Sasha and Sarah, meeting a chubby Michelle Lowry on July 4th who said she wanted to run a 3:20 marathon?).
Asics
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 |
| Nice run by my lonesome, contemplating life and where to go from here in my running. It was about 28F with light snow falling, so it was just about as warm as the race on Saturday. My groin pain was still present and not quite as good as the second half of last week so I'll have to watch it. Ave pace 8:03 Mizuno |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.71 | 0.00 | 0.00 | 0.00 | 7.50 | 0.00 | 0.00 | 12.71 |
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AM: Ran with my new shoes, New Balance 755 Cushion Trainer so I updated my blog format to allow for shoe tracking. And what the heck, I will track my sleep too which will make you all woosy to read really soon once my sleep drops. I worked for about 3/4 an hour then jumped on the tread mill for 7.5, set the pace for 7:30 and cruised. I think that is my fastest easy pace, but if you disagree, please let me know :). I think I will be out this afternoon for a shorter second run. I am grateful I have a treadmill. Today marks 12 weeks until tax season is over. If I run through this week then I will have 11.5 week slow down. If I can run normal miles next week then it will be a 10.5 week slow down. It will be hard to squeeze it in next week though, the crunch is already starting, though in embryo stage as of now. Weighed 120.5 yesterday, 123 today, though I ate really well yesterday. Take it with a grain of salt. (or a grain of whole wheat would be healthier, eh?!?). PM: Ran in Mizunos as snow fell in Woodland Hills. It is so hilly up here it made the first 1.5 miles pretty miserable. Snow falling, slush on the roads, high altitude, hills everywhere, made for a rather unpleasant afternoon run. I though my ave pace would be about 9:30 but in fact it was 8:30. Perhaps this is why I seldom do 2-a-days. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 | 0.00 | 0.00 | 11.30 |
| Ran with MacK. Weather on the news said it would be about 0F today, so was pleasantly surprised by 17F. We seem to be dodging the bullet this year. We had about three weeks of single digit to zero last year, and this year its been single digit about twice. I'll take it! Lots of ice and ice skating on the roads. We are doing a family ski day on Saturday, so I won't be able to do more than 10 on Saturday so I'll going to sneak in extra miles during the week as I am able to try to hit 65 or above. Ave pace 8:19 |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.21 | 0.00 | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.71 |
| Met with Josse in SF for some tempo intervals. It was foggy and about 15F. The fog made the temperature seem colder. At least there was no wind. She wanted 2 mile repeats, I wanted one mile repeats, so we met in the middle and did 1.5 mile repeats, which are so hard to do! We ran 3 miles then started off toward leland in the fog. Then we started off on our first interval. 1 - 9:14, This is a net downhill with an uphill and downhill over an overpass of I-15. Mile 1 split 6:08, then 3:06 for the .5, rest .64 miles, total time 6:37, 2 - 9:16, Did the same strip backwards, net uphill, with the first mile pretty good uphill since the mile hit at the top of the overpass, first mile 6:13, then 3:03 for the .5 potty break rest plus .19 before and .18 after 3 - 9:01, This was a net downhill, with an uphill then downhill in the first .5 mile then flat after that, 5:55 first mile, then 3:05 for the .5, I was trying to stay at 6:00 pace for the last half of this interval and was disappointed I couldn't do it. It leaves the accomplishment of going sub 6:00 for more than a mile for another day. We did a couple of miles at the end for a cool down. Josse was a real trooper in her workout. She was able to pull out a 6:36 mile for her last interval and do 4 miles of speed work in the first time since surgery (if you don't count Saturday's race, which you really should 13 miles of speed that day!). Thanks so much Josse for coming down and working out with me! It is so much better to do these with someone rather than alone. I was not feeling like speed was a good idea today in the middle of the first interval, but with Josse's support I got 'er done. Mizuno Ave pace 7:42 or so.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.03 | 0.00 | 0.00 | 0.00 | 12.03 | 0.00 | 0.00 | 12.03 |
| Icy, warmer at 25F, so wore no coat and it was nice. Ran 7 with MacKenzie then 5 on my own, to try to get in miles since I won't be able to run long tomorrow. This counts as my long run for the week. Ave pace 8:27 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.25 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Met up with MacK at 5:30, but wasn't quite awake and forgot that we were expecting Josse then too. After MacK and I ran for about 1 mile, I suddenly remembered, JOSSE!!! We turned around and ran fast to our cars (.5 mile marathon pace) but we were too late. She was parked there but nowhere in sight. We met up with her at 6am (Alli came out too). It was nice to meet up with the SF group, there have been so many weather and circumstantial issues that have crept up week after week for the past month. Carolyn drove up late and I ran with her for a while to catch up a little bit, but then ran to catch up to the fast girls (another .5 marathon tempo). Finished up alone for about 1.5 miles since I had to run the course slow. We are taking our two older boys skiing to Brighton. Brighton has a great kids ski school. We'll put Benji (almost 8) in morning only and Mickie (first time skiing) in morning and afternoon, and we'll eat lunch as a family and do a little bit of skiing with Mickie after he's done with afternoon school. Wish me luck (here's to hoping for no leg breaks, I promise to not do jumps like I did last year). Ave pace 7:59 Mizuno
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Skiing was so fun yesterday! There was about 4" of new powder, making the trails nice and easy. The good news is my injury doesn't feel bad and I didn't hurt anything else. The bad news is I didn't fall because I wasn't pushing myself to my breaking point (that doesn't sound like me does it?). I took it conservative so no black diamonds, no jumps, less super speed just point down the mountain and see how fast I can go. It was still a great day though. My seven year old can now do some blues and my five year old had a great time on the bunny slopes on his first day of skiing. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.05 | 0.00 | 0.00 | 0.00 | 11.05 | 0.00 | 0.00 | 11.05 |
| Woke up early and met MacK, but it was windy! We ran away from the wind at about 7:30 pace, felt really easy, because the wind was at our backs. Coming back (turned around at 3 mile because she had to get back home) was a whole different story, we couldn't hardly talk, she had a hard time breathing and got light headed a couple of times and had to walk to get her head back. At times it felt like we were jogging in place, the whole time it felt like I was running in a swimming pool. Instead of finishing up my mileage when we got back to our cars, I drove home, changed my clothes and hopped on the treadmill for my last 5.1 miles (@ 7:30 pace). I am happy I got in 11 miles even though the wind was a serious issue this morning. I will be trying to cut into my sleep this week without dropping mileage as I ease into working more hours. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.92 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.12 |
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15F. Met with Josse this morning for speed. I woke up early and worked for an hour before getting ready to run, so ate two pieces of bread and drank some water. I was happy the roads in my town were plowed so that I could get down the mountain for our meet time. Warmed up 2.51 miles slowly (9:26 ave pace) then did a tempo workout. The plan was to both go 10 minutes then turn around and I would try to catch her and she would try to not get caught. Then we'd turn around again at 20 and then turn around at 30 minutes (she would be done but I would need to go 40 minutes, so I would definitely catch her the last round). The roads were so bad, packed snow in some places, just plain ice in others. The stretch we did was rolling, so some uphill and downhill in each 10 minute no matter which way you ran it. I'll give my mile splits: 1 - 6:33, easing in, not wanting to push to hard at the start 2 - 6:33, this mile included a 180 turn around, which I made by sliding to a stop on ice, not really ideal for a tempo workout 3 - 6:43, not a stellar time, caught Josse right before we got back to the start, 4 - 6:27, Josse yelled at me to turn around right after the start of the 4 mile (20 min mark), I cheated in this mile at about 4.5 and stopped at a port a potty, so Josse passed me) 5 - 6:36, another stinky split time, I caught Josse about 1 minute before the 30 minute turn around point 6 - 6:32, I started this split pretty fast, but it was downhill on ice so I slowed down for control, had a 3:21 .5 split, so tried to negative split to go under 6:30 and just couldn't quite do it .2 - 6:46 pace total 6.2 in 40:45, 6:34 ave pace. I think clear roads would have helped me up to 10 seconds a mile, warmer weather would have helped even more. I tried the recovery drink that Josse and I bought from the SG Running Company. It was pretty good and I am feeling good. Mizuno Evening ab work and stretching.
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 | 0.00 | 0.00 | 10.50 |
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Let the sleep deprivation games begin!
Felt tired when woke up at 3:55am to start the day. Did 10.5 on the treadmill. At first set the speed at 7.0 then kept cranking up until what I thought was just slower than 7:30, but it felt hard, it turned out I had it at 8.4 mph instead of 7.9 so I was accidentally going 7:08. After that 7:30 felt easy.
Off to work! |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.05 |
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Woke up at 4am. Met with MacK and went long on pretty little road and on tree line road. It got colder as the run progressed, I think there were parts at about 10F. My fingers got cold. I didn't feel too sleep deprived.
Have work to do now!
ave pace 8:15 |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.01 | 0.00 | 0.00 | 0.00 | 0.00 | 9.01 | 0.00 | 9.01 |
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Woke up at 4:05am. Met MacK. This will be the last time I will be able to drive to run on MWF, I will need to hit the treadmill next week to save time, then in future weeks I will likely start dropping these runs altogether :( I am going to go through some bad withdrawls.
Sore throat, lack of energy in the run, icy snow flakes in the eyes.
8:44 pace
My throat will likely be sore for the next 11 weeks :(
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.40 | 0.00 | 0.00 | 0.00 | 16.40 | 0.00 | 0.00 | 16.40 |
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So I hit 70 miles this week, which is my important statement to myself - that this year is a different year.
I met up with the SF group and Josse came down. Hal, Dan, Josse and I ran together to Bishop's, then it was just Josse and I for the rest of the run. I was so glad she came out. I had times I felt good and times I felt crummy. I just have to run no matter how I feel.
8:15 ave pace. (Josse, you were right, I showed we had four total mile splits under 8 min pace).
Goal next week: 60 miles, ave 6 hours of sleep during the week. |
| Night Sleep Time: 6.75 | Nap Time: 1.25 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Still have sore throat. I will be taking more Zicam and going to Good Earth to look for that Dr. Christopher's medicine Sasha suggested before.
Sweet nap! Problem is long naps tend to make falling asleep hard afterward. |
| Night Sleep Time: 7.75 | Nap Time: 1.75 | Total Sleep Time: 9.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Woke up at 3:55am. Had a hard time getting to sleep because of getting too much sleep on Sunday. I just can't win!
I wanted to do a tempo run on the treadmill. Was tired but felt ok starting. Warmed up for 2 miles at 8:00 pace then started. After the first mile at 6:22 needed to hit the toilet. Then hopped back on the treadmill, warmed up for .25 then went down to 6:15 pace. I felt like I had little juice so wimped out and turned the workout into mile repeats. So rested .25 mile between mile 2 and mile 3, did mile 3 at 6:15 pace but had to hit the toilet again at .9 into the mile, just couldn't wait any longer. I made reduced fat chocolate cookies and I think I ate 20 of them between Saturday and Sunday and they were coming back to get their revenge. Hopped back on and warmed up for .25 then back to 6:15 for a mile. At the end of this mile I was close to tears and wiped out and called it a day as far as the fast miles went. I am disappointed I couldn't do more, but between the lack of sleep and the GI issues I couldn't pull out the workout I wanted to.
Mile 1 6:22, potty break plus .25 run rest (@ 8:00 pace)
Mile 2 6:15, .25 run rest (@ 8:00 pace)
.9 Mile, 6:15 pace, potty break plus .25 run rest (@ 8:00 pace)
Mile 4, 6:15, dead at the end
4.6 miles cool down, it took me 2 miles of rest after the last fast mile before I could go under 8:00 pace, it took four miles to feel comfortable at 7:30.
Asics.
I took Endurox R4 after.
Weigh in 121, no weight gain yet :)
Evening - ab workout. |
| Night Sleep Time: 4.75 | Nap Time: 0.00 | Total Sleep Time: 4.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 0.00 | 12.00 |
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Great sleep last night. Slept in until 4:35am! I felt some stomach or feminine cramping before the run, or maybe I was just hungry, who knows? I feel good now after the run. I relied on MacK's gps since I forgot to start mine (I didn't notice that I had forgotten to start it until mile 9 so that shows I am not always checking my splits or obsessing about my pace, eh?).
So I did not get the ave pace but my guess is 8:15.
I am feeling positive about this week. Work isn't too bad yet. |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 miles on the treadmill. 1:14:43, or 7:28 ave pace. Felt ok. Sore throat is returning a little. My hip/groin pain was there a little again. I iced and heated it and one glut yesterday which was also sore.
Mizuno
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| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
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Woke up 3:25am to say goodby to hubby who is going on a business trip. Then stayed up and worked. I ran while JJ was in preschool just now. It was nice for two miles then started snowing. I ran from Salem to the SF ballpark and back, and of course the snow was coming down sideways with a chilly wind in SF. It was calmer in Salem, just snowflakes floating down. I had some horses neighing but tried to hold them back since I will be doing a hard run Saturday and I don't want to over train. Several miles were under 7:30, fastest was 7:15.
ave pace 7:40. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 0.00 | 10.00 |
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Woke up at 5:02am! What a sleep in! And I went to bed earlier too.
Felt good on the treadmill. One thing I didn't mention yesterday is that when I was running on the road yesterday my legs felt out of sync for the first several miles, like they were trying to run with their treadmill form and it wasn't working too well since the road didn't move below me (well, I guess technically it does with the rotation of the earth) like the treadmill belt does.
1.5 grade, 7:30 pace |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.60 | 0.00 | 4.00 | 2.00 | 16.60 | 0.00 | 0.00 | 16.60 |
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Another great night of sleep. I will be going into work tonight for my date night (when Paul is out of town I go out without him. Tonight I planned on working some, which helped me be ok with sleeping more the last two nights).
Was so happy to see a great group of ladies this morning: Alli, Josse, Jamie, and MacK. We kept the miles under 8 min pace, after the first mile. I was concerned about the pace for our pregnant contingency, but Jamie still has some spring to her step and she doesn't look preggie at all (yet).
Plan for workout: a Little Big Workout (the format of a big workout but without enough total hard mileage to make it a true big workout - I would say that 8 miles or more of hard qualifies). This was my first time doing a tempo/ VO2 max combo workout. The plan was a 4 mile tempo at 6:20-6:30 (CV pace?), a one mile or more rest, and then 4 800's at VO2Max and .25 mile rest in between.
We warmed up for 4.97 and I tried to convince the ladies to do a tempo workout with me. The plan was that I would go out 2 miles then turn around and they would do 1.5 then turn around and I would try to catch them.
Mile 1 - 6:11, not shabby, a little fast though
Mile 2 - 6:20, just right,
Mile 3 - 6:26, this mile really stunk, felt like the fifth or sixth mile,
Mile 4 - 6:17, much better.
I was not sure how their tempo went, but toward the end of mile 4 I saw what looked like an adult tying his/her shoe, and a child standing right next to the crouched person. Turns out MacK had some strain in her muscle, and they stopped a couple of times for stretching and Josse was doing an impromptu massage on the side of the road for her. I finished the 4th mile and then didn't turn around back to them because a portapotty was right ahead of me, so I went into it. I figured they would understand when they saw me go inside. I was finishing up in the pot when Josse asked, "How'd it go?" I am thinking, "Is she talking to me? Is she asking about my bathroom experience?" She qualified "The tempo." Funny.
The four mile tempo felt like a six or seven mile tempo. I tried to not think about the 800's.
We hit the first recovery mile at 8:09, then another mile at 7:38 (there was a stop for gatorade in this mile, by this time it was Jamie, MacK and Josse and I, I think Ally had to get home by some specific time). Noone else was game for the 800's so I started each one and looped back to the group.
1 - 3:03, this stunk so bad, the second half was so hard to keep pace, 2:38 rest (.26)
2 - 2:57, much better, but the second half was much harder than the first half, 2:52 rest (.28)
3 - 2:58, 3:35 rest (.34) A longer rest to get to the right starting point, then a false start,
4 - 2:54, Josse started this one with me and hung with me for quite a bit of it, I was very happy to be down to the times I should have run all of them in
All had positive splits. I think doing VO2max after a tempo is absolutely killer, and it is probably really good for marathon training. This workout kicked my butt, but I want to do this type of format in my spring/summer training, adding miles to the tempo and more VO2max too.
Finished up with Josse, I was surprised to see so many miles on my watch.
Yeah! Smashed my goal of doing 60 miles this week!
I drank Endurox R4 after I got home, and now I have used it several times, and I do think that it is a good recovery drink. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Goals for this week: run 60 miles and go to the temple. Get 5.5 hours of sleep or more a night, work 40 hours, play with my kids each day (some of these goals conflict). |
| Night Sleep Time: 7.00 | Nap Time: 1.50 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 0.00 | 7.00 |
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Had a hard time falling asleep again because of the Sunday nap. I might have to cut out the nap. . .
Shorter run on the treadmill this morning to make time for more important things.
7:30 ave pace.
Had my radio tuned to KBear on accident so listened to some good songs but some funny glam rock type stuff and was subjected to a couple of monster truck commercials. |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.72 | 0.00 | 0.00 | 0.00 | 11.72 | 0.00 | 0.00 | 11.72 |
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Woke up at 3:10 am. The cr*p is really hitting the fan with work. I ate two pieces of bread and a banana right away, worked for a little over an hour then met MacK for a run. I definitely ate too much. Between not enough sleep, working before running, and eating too much before running, I wasn't feeling hot in the run. I did start to feel better at about 7.5 miles, then I decided I could do more than 10 miles.
Ave pace 8:22 |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 8.00 |
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woke up at 3:10am. too much work to run 10 miles. Eight will do.
7:30 pace on treadmill
Sucky day at work, then my daycare, a wonderful mom and a situation I can't replace, told me she needs me to find someone else. She is giving me time to look, but it's like a punch in the stomachs. Is it the Chuck E Cheese commercial where the kid says, "I just can't win!". I need some adult version of Chuck E Cheese right now, but don't have time for it. |
| Night Sleep Time: 4.75 | Nap Time: 0.00 | Total Sleep Time: 4.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.75 | 6.25 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 8.00 |
| I was supposed to meet Josse, but a stranded car at the end of our culdesac in the 14 inches of snow prevented me from getting out of WH so I changed clothes, hopped on the treadmill and did a marathon pace tempo. Warmed up for a mile, then 6:40 first mile, 6:35 for the rest. I felt like I could have gone faster if I had sleep, but that was the fastest I could go without risking failure (quitting the workout). HUGE project I have to finish today. Will I get any sleep tonight?
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I worked 16 hours yesterday, got just a bit of sleep last night then woke up early for more work. The good news is I got my most pressing job done today so I can run tomorrow. The bad news is I missed my first run this tax season because of my work, and I won't make the 60 mile mark either :( I also have a week worth of other tax returns/accounting I need to attend to, so the season has really begun. |
| Night Sleep Time: 3.75 | Nap Time: 0.00 | Total Sleep Time: 3.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 | 0.00 | 0.00 | 15.50 |
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Met with the SF group. MacK and Josse and I started out together, and Kevin joined us for a while. I felt good at the start. MacK peeled off after 6 miles with us (she did a couple before I came) because she is feeling pain in her leg still. Injuries stink, and they stink worse the more serious you are about running. Josse and I went down Zephyr road and met up with Kent Wing, and he joined us on the pretty little road loop and back to SF. We picked up the pace on the downhill portion of the pretty line road, and that was fine, but Josse and Kent kept the fast pace going and I just faded more and more. I met up with them at Osbornes and was able to keep up only somewhat after that too. My GPS is BROKEN!!!! so I don't know the pace and the distance is approximate (thanks to Josse for letting me bum off hers), I would guess my overall pace was about 8:10, but that is faster in the middle and beginning, slower at the end. Josse kicked my butt up Zephyr hill and Heartbreak hill. Sigh. The lack of sleep is catching up to me. Weigh in 121, no weight gain yet!!! 8.5 weeks until the end of tax season.
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| Night Sleep Time: 7.50 | Nap Time: 1.50 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Only goals I reached last week were to play with my kids each day and go to the temple, but I guess those are the ones to meet if I have to give a couple up. I worked more hours last week than I ran miles, and that is just not right.
Goals this week: Play with my kids each day, run 6 days, run 60 miles, sleep 5.5 hours during the week, enjoy elements of each day. |
| Night Sleep Time: 8.25 | Nap Time: 0.50 | Total Sleep Time: 8.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Easy boring run on treadmill. I did have my new mp3 player so that made it a little more fun. I counted my foot strike for one minute twice. The first time was 184, and I thought that I must have been trying to do it faster to hit the magic 180, so I measured again trying to not mess with my stride and hit 184 again. |
| Night Sleep Time: 4.75 | Nap Time: 0.00 | Total Sleep Time: 4.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 0.00 | 12.00 |
| Worked last night so I could wake up later: 4am. I tend to run better if I just wake up and do it. Met with MacK. I had the "brilliant" idea of running through the Salem farm land to SF and back. That is a cold section of land! Where we started it was 16F but I bet it dipped below 10F in the flat lands. Boy. My gps watch is dead so I relied on MacK's. She is so funny, at the end I asked for my average pace but she didn't know how to get it, so I showed her the history screen and it showed us as having run 1 lap, so she doesn't have mile laps set. 8:30 ave pace. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.05 | 2.00 | 0.00 | 0.00 | 8.05 | 0.00 | 0.00 | 8.05 |
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Woke up at 3:19, hopped on treadmill, listening to new Foo Fighters cd. At 2.5 miles a song I really like comes on with a fast pace so I decide to up the pace to 6:44 (was a marathon effort because of sleep issues) and held that pace for 2 miles then backed off again. Got to save some juice for Josse tomorrow :)
With .5 to go I started to get a sour stomach but the song I kept trying to find finally came on Erase/Replace on the new Foo Fighters CD. I was so happy to have the song I forgot about my stomach.
Now at work and my stomach is still feeling yucky, but only mildly so. |
| Night Sleep Time: 4.75 | Nap Time: 0.00 | Total Sleep Time: 4.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 0.00 | 10.00 | 0.00 | 10.00 |
| Felt way worn down yesterday so "slept in" until 4:25am. Paul is out of town so my weekday outside running will be in the mid-morning while my youngest is in preschool. Josie was kind enough to arrange to meet me in SF. We were supposed to do speed, but I woke up with a sore throat and generally feel lethargic, and she has a race on Sat. so we decided just to do a bunch of strides. We had some not so nice dogs approach us barking, and I was like, "Josse, seriously stay right by my side, I am scared!" They didn't bite. Then when we were doing strides a nicer dog joined us and was more energetic than us, I would taunt the dog with competitive rhetoric then he would smoke me during the stride. I tried to focus on my form. The dog smoked us on number 10, hurting my pride :) Thanks for bending over backwards for my crazy schedule Josse! You make my running so much more enjoyable. I mailed off my Garmin for repair/replacement after the run. I will likely get it back in 3-4 weeks. I guess that's ok since I am getting slower and don't especially care to know it every mile and I am doing lots of treadmill anyway. pace thanks to Josse's garmin: ave pace 8:07.
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 | 0.00 | 0.00 | 4.35 |
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I got more sleep last night because I am fighting a cold. It hasn't become full blown yet and I felt better this morning than yesterday, so I am hoping my increased sleep will keep it at bay. I went on the treadmill and planned to do 7 miles, but the dang thing started to trip our electrical switch (what are those things called, they are in a big grid in your basement or laundry room?). Oh, yeah, circuit breaker. Its wierd, we have been using the treadmill in that location for a dozen or more runs without problems but today it is suddenly an issue. Any ideas on what the problem might be?
Now I have to run extra long on Saturday to get my 60 :( |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 1.00 | 1.00 | 0.50 | 0.00 | 13.50 | 0.00 | 13.50 |
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I overslept. I heard my alarm but wasn't rational enough to get out of bed. So I rushed when I finally woke up. I had to get gas on the way to meeting the SF group. So I drove to tree line road and saw some runners but didn't recognize anyone so just parked and started to look for running buddies. I saw Kim and Tom, then a guy I recognized came along and I finally put a face to a name: Clay! It was so nice to meet you. Tom said Ally and MacK were somewhere behind, so I tried to find them, by running back on tree line road. I found the running group proper but no MacK or Alli (I am so sorry ladies that I flaked on you. I will do better next time!). Steve King was with the SF group and we started to chat and he found out I just started and wouldn't let me stop for gatorade--he was right I didn't need any, I was just into the run about 1.5-2 miles (no GPS!). Steve asked if I was game for Harry's hill, and I said sure. The hill is like Veyo and it stinks, but I survived through it. We ran comfortably hard (probably 7:30ish) but some miles were harder and we did a couple of pick ups. I generally ran much harder than I would of on my own. It's so nice to be pushed, but it kind of stinks too.
I sure hope Josse does well today in her race. I was thinking of her during my run.
Follow up: My legs and whole body was so tired in the afternoon. I am not sure if I ran harder than I thought, I am more out of shape than I am thinking, it is the sickness that hadn't gone away completely, or if I just am still suffering from inadequate sleep and/or excessive stress.
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| Night Sleep Time: 7.50 | Nap Time: 1.50 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. treadmill is busted and Paul is on the way to Singapore. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 2.00 | 0.00 | 0.00 | 10.20 | 0.00 | 0.00 | 10.20 |
| Ran 10.2 miles in 1:17 and change. The effort was out of whack with pace because I had a hard time breathing. I have somewhat of a sore throat, but that doesn't usually cause me having a hard time breathing. Sometimes I felt like I was being suffocated, sometimes I was able to control it with a 3-3 or 2-2 breathing pattern, and sometimes I was fine without focusing on my breathing. There was some high effort portions that's why I am putting in two miles at marathon pace. I did the SF golf course loop two times, and then added some at the end. I then measured the loop with my car. Exactly 5 miles a loop. |
| Night Sleep Time: 5.25 | Nap Time: 0.00 | Total Sleep Time: 5.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 | 0.00 | 0.00 | 8.25 |
| Not enough sleep. Nothing diet cherry pepsi can't cure :) My treadmill is still broken so I met with Josse and we ran from her home before I went into work. My stomach was way upset, like gas bubbles in the high part of my abdomen. I think it is soda/caffeine/lack of sleep related. It was great to run with Josse and catch up with her. (Thanks for letting me use your shower and for working your schedule around me!!!!!!) I have a trip to CA, driving out to Salinas Sunday, back on Tuesday due to my grandmother's death. So I am more busy crunched for time than ever. Paul is still in Singapore. Life is crazy!
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| Night Sleep Time: 3.75 | Nap Time: 0.00 | Total Sleep Time: 3.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 | 0.00 | 11.20 |
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Happy Birthday to me! I gave myself a treat and slept 5 hours and slept in until 3:30am. I met Josse in Provo for a nice longish run. It was really enjoyable. In retrospect I could have worn shorts but I didn't. We went from Home Depot to the lake and back on the river trail. I had some stomach cramping but nothing like yesterday.
Thanks for meeting me Josse! Thanks to all for your supportive words regarding my grandmother's passing. She was ready to move on so I don't see it as being that sad. I am excited to see all of my family at the funeral, but the prospect of the drive there and back is overwhelming.
ave pace 7:55 (courtesy of Josse's gps).
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Treadmill broken, so had the option of running up and down my cul de sac a gazillion times to get in a couple of miles or sleep in a half hour and I chose the latter. My throat is sore. |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.00 | 2.00 | 0.00 | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
| Woke up 15 minutes late so had to park when the SF group was one mile along on their run. I felt good at times during the run, at others I felt like I was just hanging on. Jamie came and it was nice to catch up with her and my other running buddies I don't get to see nearly as much as I used to. I convinced Hal to do pretty little road. He said we were doing some miles right about 7 minute pace and were under 7 for a while (he had a nike pedometer on). On tree line we saw kent and holly so I turned around and ran with them since I needed more miles than Hal did.
So I think I got some good paced miles in there, but the miles are approximate, and I don't really know my pace. I have been without my gps for 9 days.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 8.25 | Nap Time: 0.50 | Total Sleep Time: 8.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 4.50 | 0.00 | 0.00 | 0.00 | 12.00 | 0.00 | 12.00 |
| I ran 3 miles with my sister (about 13 min/mile pace) then I ran on my own, 5 minutes at threshold, 1 minute off (6 times). I tried to keep the pace threshold, not too hard, but the last one was hard and I think it was my fastest one. The run was in Salinas, CA. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I wanted to run 10 this morning, but I hung out with my family last last night. Yesterday was my Grandma's funeral, and all seven of us kids were there. It was an awesome experience to all hang out together. We went to the beach at seaside, hung out in a gazebo with a fire at the Monterey Hyatt resort, then went to a restaurant and hung out there for three hours. It was awesome and I didn't want the night to end. I had 5 hours of driving today so I couldn't cut the sleep too short, thus a sluggish 5 was all I was able to eek out. |
| Night Sleep Time: 4.25 | Nap Time: 1.00 | Total Sleep Time: 5.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Does closing your eyes at red lights count as nap time? |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.14 | 0.00 | 0.00 | 0.00 | 0.00 | 9.14 | 0.00 | 9.14 |
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Can anyone tell from my # miles run what came in the mail yesterday? I got a new garmin. Great and timely warranty service. I was running out of time during my son's preschool after doing two errands, but I thought I could get in 10 miles if I ran 7:30 pace. I hit the first mile in 7:18, then 7:33 on mile 2. By 1.5 miles the tightness in my throat was bugging me again. I am not sure why it happens, but the last time was last Tuesday and I basically have to slow down and concentrate on my breathing. It might have something to do with running two days at sea level, but that isn't enough time to make me unused to altitude, right? So my speedy run went mediocre. Part of it may be getting out of shape, but 5 minutes after I stopped running I was still having constriction. The problem seems to be breathing in, not breathing out. Dang. I am happy I was able to run though. My treadmill is still broken and the repair man isn't scheduled until next Tuesday. Paul comes home tonight around midnight then turns around and goes to Sydney Australia. Hopefully that will be his last trip for a while. ave pace 8:03, not too bad considering. |
| Night Sleep Time: 5.25 | Nap Time: 0.00 | Total Sleep Time: 5.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
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Ran slowly like a turtle with too little sleep up in Woodland Hills. Just glad Paul is home for the 15 hours before his next trip so I can run and talk with him a bit.
ave pace 9:43! |
| Night Sleep Time: 4.25 | Nap Time: 0.00 | Total Sleep Time: 4.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 19.12 | 1.00 | 0.00 | 0.00 | 0.00 | 20.12 | 0.00 | 20.12 |
| I met Sasha and the gang, which turned out to be Adam, Hyrum, Jon and Tyler. Jon especially enjoyed the starting line feel each time we started outside Sasha's home. We ran 2 then dropped Hyrum off. I was nervous about trying to run long at a faster pace, so the warm up was nice (8 min pace or slower for first three miles or so). I also got more sleep the night before to help me feel ok about doing a decent workout. The pace just gradually dropped and it was comfortable. I didn't have any breathing issues that I have had periodically over the last couple of weeks. We had some nice conversations, some cheesy jokes from Sasha, including one in espanol. At 12 miles we dropped off Adam and Tyler, and then it was Jon, Sasha and I to go out for eight more (which would give me 20, which I haven't done since the summer, my longest run in recent history was 18 at the Painters half). Jon had some strange pain in his foot so he had an interesting stride going for a while. We picked it up a little in mile 19 when we were discussing competitiveness (go figure). I started to feel quite fatigued in mile 20, and I think my brain was starting to shut down. Jon and Sasha sprinted the end and I had no desire to jump in the fray.
BTW, I saw MacK at the grocery store last night. It was funny, she saw me just as I was starting a race with all three of my boys up and down a slow aisle. I was able to meet her husband and her son for the first time. ave pace 7:38, much faster than my long runs in the summer. It didn't feel like a 20 miler like my summer runs did. Cool! |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 6.75 | Nap Time: 1.75 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Paul still out of town. Treadmill still out of commission. I did play with my kids at the park and had several impromptu races, so at least I got my heart pumping.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.04 | 0.00 | 0.00 | 0.00 | 10.04 | 0.00 | 0.00 | 10.04 |
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Ran mid morning. I had the same breathing issues that my mid morning runs have been having lately, but it did go away at around mile 5, ran faster 5-7.5. At 7.5 I had a Wendy's potty break and my breathing issues came back for another .5 mile. In my last miles I was going at a pretty good clip, so thought I would follow Sasha's example and throw some strides in my run. I did 4 in the last bit of the run. Ave pace 8:14, all sub 8 min in the last half of the run. Weight at 126, not good but not too bad. I have five more weeks of tax season and I really want to stay on this side of 130. That would be so awesome. |
| Night Sleep Time: 4.75 | Nap Time: 0.00 | Total Sleep Time: 4.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 0.00 | 15.20 | 0.00 | 15.20 |
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I double booked running partners this morning, I guess I was just so excited that I could run in the morning that I scheduled MacK and Josse. I ran just over 7 miles with MacK and then hopped in the car and drove to SF to run 8 with Josse. It is so nice to be able to run with friends! ave pace 8:10 with MacK ave pace 8:22 with Josse (its not Josse's fault the pace was slower, I started to feel junky). I felt the worst as we discussed the Wasatch Back Relay. Just thinking about that relay makes me feel sick.
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| Night Sleep Time: 6.00 | Nap Time: 1.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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My treadmill is fixed! Only $414 :) It is a really good treadmill, though. I bought it used from Gold's Gym so it is industrial quality. Rocked out to FooFighters (my mp3 player is back too since Paul is back in town) and did a mile at 6:44 for some fast songs. I woke up with a sore throat, but overall I still have been much healthier this tax season. Was so glad to take a nap yesterday. ave pace 7:35 Went to Josse's and she showed me how to scrape my legs. Boy she knows how to inflict pain! |
| Night Sleep Time: 4.75 | Nap Time: 0.00 | Total Sleep Time: 4.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.75 | 0.00 | 0.00 | 0.00 | 0.00 | 16.75 | 0.00 | 16.75 |
| Ran with the SF group. Ran with Josse and MacK, with a little bit of Kevin and Pat thrown in to spice. I was pretty tired, but was almost capable of keeping up. Josse and MacK are both running really strong. It was cold (about mid 20's) and very windy in parts. Ave pace approx 8:10 |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 8.25 | Nap Time: 1.75 | Total Sleep Time: 10.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.15 | 0.00 | 0.00 | 0.00 | 0.00 | 4.15 | 0.00 | 4.15 |
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Ran on the treadmill. Linkin Park and Foo Fighters. It took some time to get down to 7:30 pace but settled there. My lower calves were tight. I think it is from the Saturday scraping. Should it feel tight like that? I stretched before the run and will after too.
Ave pace: 7:40
Free food at work today I am determined not to eat (last year I would indulge in this stuff-I have to stay strong!) -
brownies
chocolate chip cookies
assorted chips
sandwich wraps
potato salad
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| Night Sleep Time: 4.75 | Nap Time: 0.00 | Total Sleep Time: 4.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 0.00 | 12.80 | 0.00 | 12.80 |
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Met with MacK and we did a longer run. I felt some breathing constriction at first but it went away. The pace felt faster than it was. I guess that is just a combination of not enough sleep and losing some fitness :( Ave pace 8:24 It stinks to have broken through to a new level with my running with my Painter's Half just to have my fitness slowly deteriorate. I only have four more weeks so I need to stay strong and not lose my will. One thing I have discussed with Josse is that I have never really taken time off this year, other than two days just before Christmas, and the Monday and Wednesday after St. George. I am considering not running (or cutting back miles severely) the week after the Provo half. My work will be really busy that week, so not running will help me get more sleep, and it might give my body some rest. So the questions are, do I need a rest from running, if so should I do it April 7-13, in a week when I will be working 50-60 hours, or should I perhaps wait and rest the following week, when I will also be able to take naps and slow down in general (we are taking a family vacation April 16-20). Perhaps I don't need a rest at all because I have had this period of reduced mileage. My baby (ok he'll be four in the summer so he's not really a baby) was diagnosed with strep this morning (that makes two kids). I was wiped out from the run this morning, and I was sore, so I took a morning nap. It was heavenly but then I woke up with a bad headache and I felt convinced I was coming down with strep. I feel better now, but I just ate dinner and food has a funny way of making me feel good! I may not run in the morning so I can get a little bit more sleep, though I am not sure that sleep is a good defense for strep.
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| Night Sleep Time: 5.75 | Nap Time: 1.75 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Woke up at 3am and went straight to work, since I knew one of my boys would not likely be able to go to school. I started feeling sick at work at around 7am, and my husband called me to come home at 8am, and I called the doctor for me and they sent over a prescription. So I didn't get swabbed for strep but all three of my kids did and are positive. My oldest son came home from school early because of being sick. We ran around town trying to find a doctor who could squeeze us in to diagnosis him and prescribe some meds and finally did. We got home around 3pm and we all took a nap (me and three kids, and the two older never nap so it was so nice). I felt better in the evening. No energy to run or work though. |
| Night Sleep Time: 5.50 | Nap Time: 1.75 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 | 0.00 | 0.00 | 10.40 |
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Met MacK and Josse in SF. It was windy and warm (49F at start, but I am sure with windchill it was more like 42). I wore shorts! The temps dropped as we ran and a cold front moved in. We ran around the golf course. All three of us have sore throats so we didn't have energy for speed. I would feel like I had plenty of energy for a while, then I would feel like I couldn't keep up for a while. Overall I am glad I got out. Ave pace 8:25 Two short naps, one am and one pm. Gradually felt less streppy through the day. |
| Night Sleep Time: 6.75 | Nap Time: 1.25 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went to work groggy after waking up a 3am. Was out of the house by 3:25 and at work before 4am. Was able to get good things done at work. I lost my voice a little during the day but my voice came back later that day. While on a date with my husband I accidentally hacked up a big strep throat loogie (is that how you spell it?). Paul thought it was a really tender moment! We went to Magleby's and I finally got the crab legs I have been craving since January. Boy King Crab legs are expensive! King Crab legs: $26 Diet pepsi at a nice restaurant: $2.59 Medocre chicken enchiladas at a non-mexican restaurant (this is what hubby ordered) $12.99 Humungous piece of chocolate cake: $5 Tip on big restaurant bill $10 Hacking up a loogie on a hot date: PRICELESS
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.01 | 0.00 | 0.00 | 0.00 | 0.00 | 15.01 | 0.00 | 15.01 |
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Had awful sleep last night because of stomach issues. I had a rare but serious heartburn case along with GI issues. It wasn't food poison because there was no violent reaction, just pain and sleeplessness. So the only glorious thing about the run today is that I actually made it out. I was so glad I set a time to meet MacK or I wouldn't have done as many miles. My stomach and throat hurt at the beginning but I felt better half way through the run. MacK was also really tired so we were quiet for the first part of our run but we had some great conversation in the second half. We also ran with Hal, Kevin, and Pat for miles 6-9. Ave pace 8:30, just glad to have gotten this week done. Took long nap in the pm, my throat is getting better but I am congested and felt sick to my stomach at times today. |
| Night Sleep Time: 4.50 | Nap Time: 1.75 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Dang it I still feel sick! Sore throat, weak, congestion. No stomach problems yet today. I have got to get better because my workload is picking up and I am planning on racing April 5. |
| Night Sleep Time: 9.75 | Nap Time: 1.75 | Total Sleep Time: 11.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| "Slept in" until 4:30am, and then went straight into work, other than stopping by three convenience stores looking for Emergen"C" like Marcie suggested once, but I never found it and settled for some vitamin C's. I had a hollow head, congestion most of the day with some GI issues and heartburn in the evening. |
| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.95 | 1.00 | 0.00 | 0.00 | 11.95 | 0.00 | 0.00 | 11.95 |
| Ran with MacK. I had heart burn going to bed last night and then I woke up at 2:30am (after only four hours of sleep!) with more heart burn. I took a Zantac when I went to bed and at 2:30am. This heartburn started a day or two after I started my antibiotic, so I think that is what is causing it. I feel like crum still. I feel decent while running when we ran slow. I am counting a faster mile as a marathon pace mile even though we only ran about 7:30 pace, it felt so much faster. I sat in the shower after the run - not a good sign. I think I will let myself nap today even though I really should be putting in more hours at work. I really need to kick this illness. Ave pace 8:29 weight 125 (I am happy with this number, it would have been higher, but I think I have no food in my body from the GI issues). |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 4.00 |
| I woke at 3:30 and did a short run before going to work. It is taking me longer to drop to 7:30 pace, but I got there after 1.05 miles and stuck there. I am still congested, but I am feeling much better. I think I need to get sick occasionally to remind me what a blessing good health is. I am not sure that I will have true good health for the next several weeks, but I am seeing the light at the end of the tunnel. Thanks friends for all of your support! |
| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.05 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 11.05 | 11.05 |
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I met with Josse in SF and we did a smallish speed workout. We have talked about doing this workout for several weeks, and we finally did it today.
I had a sour stomach again last night and this morning, but it didn't seem to affect the run. Josse is still experiencing a cold so she was a good sport to do a workout while not feeling hot. So the workout is basically tempo intervals, a mile on, 1-2 minutes off, then a mile on, etc. We did four miles. I really didn't know how fast I could go. I wanted to be 6:50-7:00 for the first one and then see how that felt to determine how to do the rest. Of course negative splits are a goal. 1 - 6:51, felt quite easy, 1:34 rest 2 - 6:41, started off a little too fast, but then settled into a good tempo pace, it was a gradual uphill, ended the mile going up an overpass, ended the rest right at the top (2:08 rest) 3 - 6:31, some downhill, feeling good to be in the 6:30's (first time in at least a month) (2:21 rest, including an attempt at a quick portapotty stop, I need to get faster for marathon practice) 4 - 6:29, felt harder, some downhill but mostly flat. This one felt harder than tempo so I got a little off track from the purpose of the workout (find my threshold and run at it is the purpose), just wanted to break 6:30 Josse did great given her sickness, and I am happy with how I did. It gives me a better idea of what I can do on the 1/2 marathon on April 5th. I definitely won't be doing a Painter's 1/2 performance, but I think I will start around 6:40ish and I'll adjust according to how I feel. At least the race is helping keep me motivated and will help me know where I am as I start to rebuild in a couple of weeks. Ave pace 8:13
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| Night Sleep Time: 6.50 | Nap Time: 0.50 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Tried to wake up early enough to run but reset my alarm and slept in until 4:40. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
| I was having a dream about that Dr. McDreamy (is that his nickname), the guy on Grey's Anatomy. I was telling him I liked him from the very beginning and then I woke up. Dang it! I missed my alarm! I guess its easy to miss your alarm when you are having such a Dreamy Dream! I met up with MacK, Josse, and the SF group (Hal and Dr. Ludlow at that point) about a mile from Bishop's. We went around pretty little road then dropped Josse off at her car. I won't tell what Josse and MacK did going up heartbreak hill but it was very naughty and it started with a W and ended with a K. We don't w**k we are runners ladies! Ok, enough harrassing Josse (Josse I know you are reading this!) and MacK (are you reading this--hey all, just so you know MacK is a blog lurker, someday she'll join ;) ). I had to run the last four on my own and they were slow and painful miles back to my car. And the worst part was when I got to my car I only had 19 miles so I had to go beyond my car (so hard when you are tired and alone) for .5 then back. But I did it even though I missed my alarm and got a late start. Most nontriumphant 20 miler. Oh yeah, and my gps had no juice from the start so I don't have an ave pace. I'd say slow (8:30 or so). |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Only slept 5 winks at church instead of the 210 winks last week. |
| Night Sleep Time: 7.75 | Nap Time: 2.25 | Total Sleep Time: 10.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.87 | 0.00 | 0.25 | 0.00 | 0.00 | 4.12 | 0.00 | 4.12 |
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I jumped on the treadmill at around 3:15am. I felt better than recent treadmill excursions and went right to 7:30 pace, and went below 6:30 for just a small amount of time at the end when a good song came on and I felt like upping the pace. The .12 is me not wanting to finish the run until the song was done.
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| Night Sleep Time: 4.75 | Nap Time: 0.00 | Total Sleep Time: 4.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 0.00 | 12.01 | 0.00 | 12.01 |
| Ran with MacK. Nothing too eventful except for it being way too cold for the first morning in April (20 degrees). |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Stressful day at work but I finished a big project! What a relief. I have worked 12 hours so far today and will likely squeeze in some more. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.50 | 10.25 | 0.00 | 0.00 | 10.25 |
| Met Josse and MacK in SF. I wanted to get more sleep than I did since I have a race on Saturday, but I guess almost seven is alot better than almost four or five. I felt good at times and sluggish at times. I did the Sasha and did a potty break followed by two striders to catch up to the ladies. MacK and I tacked on some more after dropping Josse off. Ave pace 8:26 |
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Race: |
Provo 1/2 Marathon (13.1 Miles) 01:27:09, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 13.10 | 0.00 | 0.00 | 4.85 | 13.75 | 18.60 |
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I got to the Tabernacle with 30 minutes til start time, but the race started late because of some logistical issues. I warmed up for about 2 miles, with two stops at the Provo Marriott for their bathrooms (the race organizers only had about 5 portapotties and there were probably 900 participants between all the events). I saw an old running buddy from BYU who is a really good runner, so I knew I had to kiss the prize money goodby unless she happened to be in bad shape. Turns out she was in great shape and I never saw her after the first mile. I was feeling pretty good before the race, and the temperature was about 44F, so I was able to wear only shorts and a shortsleeve shirt.
So here's how the race went: 1 - 6:37 - the race started out pretty fast and I was headed toward a 6:20, and still behind the leading lady, but I backed off anyway until I felt comfortable, remembering Ted's advice that the first mile is supposed to feel easy. The mile was still faster than my goal of around 6:45 the first mile. 2 - 6:36 - plugging along, trying to draft because there was already a headwind 3 - 6:27 - I start running with a pack of guys and we form an alliance against the wind. We didn't have strict rules on when a person took a turn in the lead, but we each took turns drafting. 4 - 6:39 - The wind is wearing me down, I will feel good for a while then yucky for a while, I tried slow down but was harrassed by my pack of guys I didn't know into pulling back up to them 5 - 6:25 - The wind was hideous at this point, but our pack keeps a good pace, I don't want to slow down because I need their help. 6 - this miles split got messed up, my gps lost its service, my watch says it was a mile at 5:59 but it also says the race is 13.4 at the end, so I think part of the problem is this mile split, this mile had the turnaround so the wind should have been toward our backs but it seemed to still hit our fronts somehow. 7 - 5:33, --just kidding, yeah this mile was obviously short too, I was probably around 6:45, we caught up with a guy and he and a couple of our pack members got chatty so the pace slowed.
8 - 6:54 - pace continued to be off. At about 8 miles I broke from the chatters. My comment,
"Less chat, more race" didn't phase them. One said, "You are girl number 2 but I am the 30th guy." Well actually he was probably more like 20th overall. Orange shirt from my pack had already broken away, but red shirt and I pick up the pace again for mile 9 9 - 6:30 - I am feeling like I can actually finish the race without crashing and burning 10 - 6:35 - I alternate feeling good and feeling bad. Red shirt is still with me and he motivates me at times, then I give him encouragement. 11 - 6:46 - uh, yeah, slight uphill and starting to fade 12 - 6:38 13 - 6:57, suckiest mile. The only uphill in the race was a big overpass over railroad. I don't think I would have broken 7:00 if Ted hadn't seen me and gave me a good yell, then he turned around and harassed me for the rest of the race (Thanks Ted! And I'm not being sarcastic either :) ). .4 - 5:58 pace, this is the last .4 of the race, even though I don't think the race was long. I was able to increase the pace. I don't think it was a true kick but I am glad I was able to hold sub-6 at the end of the race for that long. The timing was off and the clock said 1:28:25 or so when I came in, but Ted gave me the good news that my time was actually faster. My watch showed 1:27:09 and that was what the posted results showed too. The winner got $250, a gold watch, and guaranteed (and I think free) entrance into St. George. 2nd place got a $60 gc. The winning lady was 1:21:39, way far ahead of me so I didn't have a prayer. At least I didn't go home empty handed. I think I could have pushed it a little more, but I was pleased with the evenness of my effort and that I am starting my post tax season training in pretty good shape. Races are good because the tell you exactly where you are. I am in worse shape than Jan 2008, but I am in better shape than Oct 2007. I have 1 week and two days of tax season to go!
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 8.25 | Nap Time: 1.50 | Total Sleep Time: 9.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I don't think I will be running MWF if my work needs those hours I suppose this is the week to give them to work. |
| Night Sleep Time: 3.75 | Nap Time: 0.00 | Total Sleep Time: 3.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.41 | 0.00 | 0.00 | 0.00 | 9.41 | 0.00 | 0.00 | 9.41 |
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My achilles is aching dully and not strongly but I have started to ice, heat and IB and scraped on Sunday. I am concerned that scraping may be hurting instead of helping. There isn't alot of literature out there about the scraping technique. I walked before and after running, probably another mile total. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| iced and heated my legs at work multiple times (worked more than 15 hours this day), like dork with a big ankle. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 0.00 | 9.10 | 0.00 | 9.10 |
| I ran with Josse in the morning. We whined about the cold even though it was about 30F, much better than a couple of months ago. We took it easy, around 9 min pace for the first half, though our pace dropped in the second half. I felt some tightness occasionally and some slight niggling very occasionally. I iced and heated twice today. I need to take some more IB. I am seeing Dr. Brady the sports chiro on Tuesday but I think my near injury will clear up once I get more sleep and treat myself right. Three more work days until tax season is over (Saturday doesn't count because it is my son's baptism day and we have family stuff all day so no work planned--though of course I will be checking my email). Ave pace 8:30ish.
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| Night Sleep Time: 6.00 | Nap Time: 0.50 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I decided to take the day off, since I wasn't planning on running Monday and Tuesday (the 14th and 15th). I have an appointment with Dr. Brady, a sports chiropractor on Tuesday. I am hoping 5 days off, then getting out of tax season will help me to feel fresh and will calm my achilles down. I think not running Saturday was a good decision because my legs feel good. I can't wait to get out back on the road though. Josse's race makes me hungry. I am still hoping I can run the Ogden marathon on May 19th. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Wow, day 5 without running. I went to Dr. Brady's today at 11am. After filling out 5 pages of forms with repeat info on each, I go back to an office. I was starting to wonder why I was going to a chiropractor for my issues. Then I tell myself he is a chiropractor specializing in sport issues. I talk to his assistant, who gives me a short massage on my calves and feet (sweet a massage is thrown in! about 8-10 minutes). I am also wondering if I am wearing the right clothes (a long flowing skirt, knee highs, which quickly came off-the knee high's that is). So I am laying on my stomach on the table wondering how I am going to meet a doctor when I am laying on a table. He came around and there was a bench on the side, so I was able to just roll over and chat with him about my situation. I told him I wasn't sure if it was psychosis or a real injury. He has me go in another room with exercise equipment, computers and other gadgets. He has me stand on a pad that analyzes my feet. Then I walk on it several times, then I run on it several times. I am starting to get skeptical as I stare at the orthotics on his window sill, "This guy is going to try to sell me orthotics!" But he didn't. He said I pronate, especially on my right foot. Well, my left foot hurts more than my right, so that's probably not the cause. Then we go back in the examining room and I do some squats, and some one legged squats I could barely do because I am not balanced. Then he has me go on the table and he starts to work my legs over and I am a total wuss so I am moaning and groaning. He starts making fun of me and calling me Princess. He asks, does this hurt a couple dozen times. It felt pretty tender around my inside ankles and I said perhaps its just because he is digging in hard, and he said, "No Princess, it's because that's where you are injured." So he kept me laughing and wincing the whole time. Then he does his classic chiro manipulation, and I am struggling to stay loose, because he is saying "Relax" as he is pulling at my leg in ways that almost throw me off the table. Kind of hard to relax, I'd say. He does some stretches and says that he found my problem, that my calves and hams are super tight and I have very little flexibility. I said that if I were flexible I would be a gymnast, not a runner. He said that was a cop out and if he heard me say that excuse again he would show me the door and I could find another physician. He had me rolling. So then he put some ultrasound waves through my worse leg and some a-stem (not sure on spelling). My legs felt so great at the end. Diagnosis: The best news is the diagnosis is that I don't have true achilles tendinitis, but another tendon is strained because of my muscle tightness, but I caught it early enough to train through it. Treatment: He gave me some stretches I need to do several times a day. We will add to that stretching regimin and I guess I have to keep it forever. I guess being flexible and having loose muscles help prevent injury. I will go next week again on M, TH, and some more weekly follow ups, depending on how I am feeling. I think Dr. Brady is going to be part of my running support group. I am so glad I came. So I get to run tomorrow! I will keep it easy for a while. And tax season is over baby! I have been drinking shameful amounts of caffeine the past couple of months. Tomorrow starts detox so I am likely to be quite grouchy for a while. Good thing ya'll are remote buddies so I won't be likely to lash out at any of you!
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.22 | 0.00 | 0.00 | 0.00 | 0.00 | 8.22 | 0.00 | 8.22 |
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I ran with MacK this morning. I walked just a couple of minutes before starting. We ran an easy pace. After two miles we stopped and I did my stretches, then we continued on. Today my legs felt tired and heavy. I am supposing it is because my legs got worked over yesterday. I also felt constriction in my breathing, so it was overall a very unglorious return to running. I wasn't feeling it. I am glad to be able to run though. My legs felt fine with the exception of a couple of tinges of pain on the inside shooting up from my ankle, the same place it has been hurting. Nothing major at all. I promised Josse yesterday I wouldn't go more than 8 miles, so when my watch said 8.21 and I was still .5 mile from the car, I told MacK I was done and started walking. I did my stretches again at the end of the run. I really need a nap today but we are leaving at noon and I have packing, cleaning, laundry to do and some people are coming to work on my house sometime this morning. Plus my bed is made. Not sure it is going to happen. I may sleep on the way down. Ave pace 8:36 Official post tax season weight high: 129 (hey at least its not 130, or 152 like last tax season), so I gained probably 6 pounds, a bit more than my goal but I am really pleased at where I get to start. We are off to Zion today so I won't be logging again for several days.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
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Camping just outside of the Zion east entrance. about 6000 ft elevation and 26F when I woke up. I ran an easy 7 miles. My feet were frozen until mile 5 (they were frozen in my sleeping bag so it was harder to warm up during the run. I ran along highway 9 to the east (out and back) so it was rolling uphill out and rolling downhill back. I felt kind of blah during the run. Some pangs on the inside toward ankle on both sides. Not persistent, just occasional. Hiked about 6 miles today with the family, including emerald pools. Zion is so beautiful! |
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
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Ran same as yesterday out and back on highway 9. Morning temp was 29F so my feet defrosted at 4 miles instead of 5. I felt much more spry than yesterday, and did the uphill at about 8:30 ave pace, and then the down hill was right around 7 min pace with my last mile 6:36, so I'll count that last one as a marathon pace mile. I have been doing my stretch regimen about 4 times a day. No hiking today since we went to St. George. I did do a frisbee tournament with my eight year old and ran with my six year old at the park where the St. George Marathon ended. I also got three pairs of shoes at St. George Running Center and got to chat with Steve Hooper. One of the shoes is a sweet pair of red racing flats with black laces and some silver trim. It matches our racing clothes but I am afraid these are bright shoes and I need to race fast in them because these shoes say, "Look at me!" I also ran into Wildbull and ignored his first attempt to talk to me. I guess he recognized me but I didn't recognize him. Finally I understood he was a blogger and we chatted for a little, but hubby was burning me with some laser beams (he had been in the car with the kids as I tried on various shoes, for good reason not as excited as I am to be at a running store with blogging buddies). Sorry I couldn't have chatted more!
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| Night Sleep Time: 8.25 | Nap Time: 0.50 | Total Sleep Time: 8.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.22 | 0.00 | 0.00 | 0.00 | 0.00 | 7.22 | 0.00 | 7.22 |
| Ran around Salem, stopped at .85 miles to do my stretches then kept going. I felt pretty good. I had two low mileage weeks (18.5 and 22.2) so this week I am jumping back up to 45 but I need to keep the intensity low so that the jump isn't shocking. I will also run each day so that no given run is very long (though I'll save enough to run 12 on Saturday). My legs felt good, just some ever so slight tenderness in my left inner ankle. I want to run fast, but I feel semi-out of shape. Still 129 lbs (no weight loss while on trip, what a shocker!), and I feel like I am carrying around a bag of weight, though I am still lighter than when I ran St. George last year. I guess all is relative. Ave pace: 8:01 (that's right, not 8:00)
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.51 | 0.00 | 0.00 | 0.00 | 8.51 | 0.00 | 0.00 | 8.51 |
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Woke up early and ran with MacK. I will definitely be needing a nap today. I have gone 6 days without caffeine and today will make seven. My detox is going well! The run went fairly well. I am feeling pretty good. I can feel some soreness in my legs from getting worked over by Dr. Brady yesterday. He did acupuncture astem yesterday on my left leg which has mostly felt worse. This morning my left feels somewhat tight and my right somewhat achy so perhaps I'll request some more work on my right on Thursday. Ave pace 8:09 Walked 3 miles during my son's soccor game. I walked 2.6 but then the game ended, but I told myself I didn't get my sandwich (a hoagie for dinner--our classic dinner fare when we have soccor games) until I walked three miles, so I kept walking around until I got there. I stretched after mile 1 and mile 3. I went to bed hungry tonight! My stomach needs to shrink, I am thinking.
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| Night Sleep Time: 6.00 | Nap Time: 1.75 | Total Sleep Time: 7.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.17 | 0.00 | 0.00 | 0.00 | 0.00 | 4.17 | 0.00 | 4.17 |
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Went to bed early last night but my nap from yesterday made it hard to sleep!
I woke up with a tight calf. I planned to only run 4 because of mileage restraints for the week. I warmed up one mile then stretched (these stretches are so hard, they make me shake from effort and want to cry). After the stretch my legs feel much better. I felt like I was holding back the whole time, probably because my body thinks "You're running 4 miles? This must be a race then!" I stretched afterward again. I felt no pain in either ankle nor anywhere else! Ave pace 7:53 128 for weight for second day in a row. Walked/ran with kids about 1/2 mile to the pinewood derby weigh in, and about 1/2 mile back. Stretched. Did ab workout and stretching. FEEL THE BURN!
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
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Sleep got interrupted by chatty husband at night, and wind and ice storm in the morning. I will need a nap today for sure! Today is day 9 without caffeine! Met Josse and MacK and ran our 9 mile loop. Then I walked some and stretched while the ladies did more miles without me :( Its easy to get jealous when others are able to do higher mileage than you, but I guess we all have our turns for ups and downs in our training. No pain in ankles. The right did ache a little yesterday when I was playing skip bo with Benji in the evening (really aerobic activity, I know). My hip is just starting to niggle a little so I better recommit to those stretches. So many stretches, so little time! Ave pace about 8:20 weight: 127 - yah baby! Maybe I won't need those HCG injections after all ;) Did abs and stretches in the evening. |
| Night Sleep Time: 6.25 | Nap Time: 1.25 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.51 | 0.00 | 0.00 | 0.00 | 0.00 | 4.51 | 0.00 | 4.51 |
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Met with JH in WH and did her 4.5 mile loop, which was a beast. It started at about 5200 ft, climbed to 6500ft, then back down to about 5700 ft, then back up to 6500ft, then down. So it was very hilly and I was sucking air because of the higher than usual elevation. There were miles slower than 9 min, and miles faster than 7 minute. JH was fine because she always does these hills and patiently dealt with me lagging behind her. I'll do this same loop with her on Monday. It should help me with hills in races, though these hills are steeper than most race hills. Ave pace 8:18 stretched afterward |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.13 | 1.00 | 0.00 | 0.00 | 15.13 | 0.00 | 0.00 | 15.13 |
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Met the SF group at 6am. Started out running with Hal, Josse, MacK, and Alli, it soon whittled down to us four ladies, and then Alli peeled off at about three miles. At Bishops I stretched. Then we went west and around the ballpark. We kept the pace at a pretty good clip, especially for me in my half-in-shape self. Miles during the whole run were between 8:20 and 7:40 in general, one outlier mile in 7:18 , which happened to also be when we passed a lady, I think we sped up subconsciously for that. I'll count that as a marathon paced mile since its close. I ran one more mile than I wanted to, but that helped us do a loop instead of out and back. The pace seemed a little fast for me but it didn't seem grueling. I can just tell I need some more base work. The run was my longest run in a while too and it felt like it. ave pace 7:56.
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| Night Sleep Time: 7.00 | Nap Time: 0.50 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 8.00 | Nap Time: 1.75 | Total Sleep Time: 9.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 0.00 | 4.50 |
| Woke up at 4:30am and couldn't fall back to sleep. I met with JH in WH and did the same hilly nasty loop we did on Friday. I never felt like I was able to breathe well and did even worse than Friday. It's just so dang hilly!
ave pace 8:30. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.75 | 11.10 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.85 |
| Went to bed with a sour stomach, had bad sleep all night. I think I was nervous/excited about the uneventful half. It ended up being a pretty eventful half. Josse got there early and warmed up before the half started, so she was ready to go. The only problem is she had a persistent painful cramp in her shoulder, possibly a breathing-related cramp, throughout the 1/2 which seemed to make it a very unpleasant run for her. She hung tough and didn't give up even when she wanted to. That's probably the best learning experience she could ask for. My troubles were more of a hit the bushes more often than Sasha variety, more unpleasant details to come. So we started off the first couple miles in about 7:15 and 7:10. It was Jeff, Josse and I. Sasha and Brad caught up to us right at the two mile mark (he ran with Hyrum for the first mile). We then started hitting 6:50-7 min through the 7 mile mark. At around 6-7 miles Josse was struggling to hit the splits but she kept working to close the gap and keep contact, with Sasha making his expected comments to keep her going. Brad and Sasha stayed with Josse and I pulled ahead with Jeff, determined to keep under 7 minute pace. We gain some ground on the 7 minute gal, but then I need to hit the bushes. Sasha and Josse come up on me as I finish up and Jeff and I take off again. Now I am behind the 7 minute gal but just by a second, easily regained. We stick to 6:35-6:45 pace for the next couple of miles, then I need to hit the bushes again, and I again have to play catch up. With 1.5 miles to go (about 11.5 mile mark) I know that I am having a truly glorious stomach day when I feel I need to hit the bushes again (the bathrooms along the trail were closed-what is wrong with Provo?!?). By this time I am feeling quite embarrassed since this is my first time running with Jeff and I happen to get the runs big time. At least I am practicing pottying fast like I will need to in races! Well, we were able to finish the last mile in 6:30 pace or slightly under. Then I head for Sasha's bathroom. Toilets are a glorious invention!
Overall pace 6:53 I ran with Sasha back toward the riverbottoms and he starts to tell me why my pace for Ogden s/b 7:10 instead of my desired 7:00 (I think he is perhaps right, but I am thinking 6:45-6:55 for first eight miles, then 7:15-7:25 for rollers through mile 17), and then we meet Sarah, and we have my first Sarah run, even if it was for only .12 miles. I am so grateful to my visit teacher who came and watched my kids so I could get out (Paul is in Ireland!). weight: 126, just where I hoped I would be after this run. I hope to be 124 or less for Ogden, but it has to come naturally. I need food and I still like bad food. I am going to Wal-mart this morning. I am hoping I can resist buying a candy bar - writing that down will help me in that quest.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 | 0.00 | 9.75 |
| Another bad night of sleep. I woke up at 5:15 and met Bonnie in Provo for a tempo run. I got there a little early so jogged around until she arrived. We started on the Provo River trail at Geneva Road and ran toward the lake. We ran 2.56 warm up in 24 minutes, then started the tempo. The goal was 3-5 miles at 7:35. It was a windy day, though, creating actual waves off Utah lake which was beautiful to see, but not so fun to run in. Mile 1 7:45, ok since Bonnie wanted to ease into the tempo, going into wind, Mile 2 7:31, Bonnie is strong Mile 3 7:17, we are going a little fast but as I start thinking I should slow us down a little Bonnie says, I think I can do this forever, so I think, ok! Mile 4 7:37, at 3.3 miles Bonnie stops for a few seconds, she is hurting and thinks she might stop, but we start up again without much delay, we take mile 4 one quarter at a time and she keeps hitting her splits dead on (1:53 for quarter) .33 @ 7:35 pace, She stops and is done, she kept the same pace all the way until the end of the tempo. I am guessing the fast mile 3 didn't help her, I wish I had paced her a little better, but I think it showed strength that she was able to go a mile further than she wanted to and was able to maintain the 7:35 the whole time. We finished with a cool down in the mid to high 8's. It was nice to run with Bonnie and get to know her better. Great job Bonnie!
Ave pace 8:22 |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 1.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| Slept in! Since I am low on available miles (can only run under 60 this week and am doing a 20 miler Saturday) and had no babysitter I got extra sleep. It was light when I woke up! It was weird. I drove into Provo, dropped by the Pachev's (nice to see them as always), then ran a quick 1.25 before my sports chiro appointment. I then got worked over there, he worked out my calves and I only cried a little :) I guess I am getting stronger. He also did acupuncture electro therapy on my right calf which has been tight in the mornings and at the beginning of runs. He then tried to diagnose my groin issue, but I am afraid I made quite a fool of myself since half the time he hit a ticklish part, and my soreness in the groin is really not that strong, so I wasn't able to say what movements hurt more on the left for the most part. He was very professional but I have to say its still kind of unnerving to be worked on in that area by a man. Next week he's actually going to work on the area, like massage it out or whatever. Geez. That should be a treat. I should just request general anesthesia so I don't have to deal with that. Anyway, then I ran another 1.75 before picking up munchkin #3 from preschool. I did it pretty fast because I was out of time. Ave pace 7:33 I think I will do this sleep in thing the week before the marathon. Paul gets home late tonight! Thank goodness. Just when I think I am Mrs. Independent he goes out of town to remind me I am not.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.56 | 0.00 | 0.00 | 0.00 | 0.00 | 7.56 | 0.00 | 7.56 |
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Paul got home late last night so not enough sleep. I felt like death when my alarm went off, but felt much better just 2 minutes later. I just have to kick myself out of bed knowing the horrible wake-up-without-enough-sleep feeling will diminish. So I'll need a nap today for sure. Ran with MacK for most of my run. She ran some miles before me, and I ran some miles after she went home, but it was nice to have some time together. Uneventful run except I threw in two strides during my last mile alone. No pain in inner ankle area. Still some tightness in right calf (stretched one mile into run and at end of run). Can feel my groin issue on a very low level. Yesterday when I ran and when I danced with my kids after dinner, I noticed the pain goes all the way from the front of my pelvic area to my back, near the pelvic bone. It was aggravated by the dancing. It still wasn't a lot of pain but I thought I better jot down that observation.
8:19 ave pace 126 weight, eating oatmeal right now. I think oatmeal in the morning is one key to a healthy diet. |
| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.35 | 7.00 | 0.00 | 0.00 | 0.00 | 20.35 | 0.00 | 20.35 |
| Met MacK, Josse, and Kevin K in Springville for a Hobble Creek run. I ran two miles (6:48 then 7:50, so there was one marathon paced mile right away) before everyone else showed so I would get 20 miles, and I was able to stretch before we left. I drove us up until 5 miles from the top then we ran up at a relaxed pace. Ave pace for five miles up approx 9 minute pace Then we hit the bathroom, ran one mile easy down and started our six mile tempo 1 - 6:51, we started faster than this then backed off, 2 - 6:49 3 - 6:43 4 - 6:46 5 - 6:28 6 - 6:45 I felt like I was holding back for all of the miles except mile 6, which had some unwelcome uphill parts. It felt like the right effort level for Ogden, conversational almost. I felt like I was walking a fine balance between pushing it and holding back. Ogdens first 8 are downhill, but not as steep as Hobble Creek, so I am thinking I should be between 6:45 and 7 minute miles, depending on the mile and how I feel. We then ran up to meet MacK and Kevin, who didn't tempo as hard as us. Josse gave me a lecture about taking the rest of the run easy :) Which I totally did. We were still in a gradual downhill so the rest of our splits were good. Josse took off with 2 miles to go and I was like, Good for her, but my legs are done! I did do some sub 7:30 miles in there, but am counting those as easy since they were downhill. I am really pleased with the run. It felt good. I think the marathon will wipe me out by the end but it should be enjoyable for the most part :) Ave pace 7:48 weight 125 first time I did an ice bath this morning after the workout. Boy was it cold!!!!!
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 8.50 | Nap Time: 1.25 | Total Sleep Time: 9.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 2.50 | 0.00 | 8.50 | 1.00 | 0.00 | 9.00 |
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Well my good intentions for an easy run didn't quite pan out. I ran up to pretty little road and stopped at the top of that nice little hill for some stretching after the mile warm up I had done. I started running down the hill and crossed paths with Kent and Pat, I turned around with them and complained about going up the pretty little road hill, which was nothing compared to the hills ahead. We proceeded to go up Harry's Hill (about .8 mile climb) at a fast pace for me (around 8 minute pace overall). Harry's Hill is a hill the SF running club does to prepare for the nasty Veyo hill in the St. George marathon. So they went faster up Harry's than I could muster, Pat got to the top first, then Kent and I was probably about 15 seconds behind Pat. We then ran toward Salem, then Kent informed me we were going to the Woodland Hills roundabout (.5 mile climb) then up Oak to Woodland hills drive (1.5 mile steep climb - 7% grade in places). Man, going up Oak is like doing a stair stepper. It stinks! They pulled ahead of me right from the get-go, but thankfully they stopped at a place up Oak probably .3 of a mile up. I stayed between Pat and Kent most of the time after that, though Kent would walk occasionally so I'd get a moment of being in front until he decided it was time to go again then he'd glide right by me. I ended up probably 8 sec behind him at the top, and Pat about 45 seconds back. They rested but seemed like they were headed up toward my house but I had to head downhill to get back to my car and home. So the paces were not fast on this run but the steep incline had me breathing hard and so I put it as threshold training. Ave pace 8:25 weight 127 Evening: Ab workout, took walk with family to park and ran one mile with my new running partner, my son Benji. He did great! Paul ran with us too until he got bored with the pace then ran ahead. |
| Night Sleep Time: 7.00 | Nap Time: 0.50 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.51 | 0.00 | 0.00 | 0.00 | 0.00 | 8.01 | 0.00 | 7.51 |
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This morning has not started so great. It started with me waking up half an hour before I needed to, after having a bad dream where one of the past BYU running girls wasn't impressed with me running one good race since college (Painter's 1/2). Well, so that dream stunk, to get taunted for my running mediocrity in my own head. When I woke up I thought I heard a child breathing difficultly, but checked the three munchkins and they were all fine. My run felt sluggish at best, but for the first two miles my right ankle felt sore and unstable, I stretched at 1 mile as usual, then stretched at the 2 mile mark because it still felt achy. I started running on the wrong side of the road (with traffic) and that helped. I turned around at about 2.2, thinking I could try to run again this afternoon, but then my leg felt better, though I still felt generally tired. My leg felt achy again the last mile of the run so I stopped running right at 7 miles and walked the .3 or so mile to my car. I stretched some more when I got home and now am wearing ice around my ankle. Dang! I should have never woken up this morning (except I guess then my dream would still be going with me berating myself?!?). And to top it off, my weight is still 127. I guess eating chocolate cake is not a good diet tip. I made chocolate cake for my cat's birthday cake. Fluffy has been in our family for one year now. Evening- ran one mile with Benji while Mickie played soccor, so the run was on the grass. I felt some pain in my right ankle but not much. 11:21 mile for him, 57 seconds off. We were in Salem so the air is thicker, but that wouldn't have helped us more than 10 seconds. I am proud of him~! |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.00 | 0.00 | 0.00 | 9.50 |
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Met with MacK and JH in Salem. I wasn't sure whether my ankle would cooperate with a run today, but there is really only one way to find out. It fine as I got ready in the morning, and I did a little bit of walking when I got out of my car. Then we were off, and it felt fine and normal the whole run, with the exception of one minor twinge at around 8 miles. We also went a little faster in the middle because that JH is a speedy lady. We saw Kevin not long after starting the run and he joined us for most of it. We dropped off MacK after 6.5 (she cheated and ran 5 miles before us because she had to get home early) then I dropped off Jen at 7 miles, and I ran a couple more. The pain yesterday was real and really scary, but there may be some truth to Josse's comment yesterday. I guess the premarathon psychosis has begun for me! Watch out crazy lady on the loose! Ave pace 8:06 Ran with Benji 1 mile in 10:59! He is an animal! |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.55 | 0.00 | 0.00 | 0.00 | 0.00 | 10.55 | 0.00 | 10.55 |
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Ran with MacK in Salem to SF and back. It was raining and 44F when we started so I wore tights. Bad idea, my legs felt claustrophobic, especially since it stopped raining after a scant two miles. The farm country smelled good from all the rain we have been having. We talked about food WAY too much during the run, oh well. My ankle felt good, no pain. Ave pace 8:18 weight 126
I went to Dr. Brady in the mid morning. He worked on both my ankle and my groin, which he said is likely some tendonitis. He said groin injuries are really slow to heal and are often not taken care of because people don't want that area worked on. He was very professional and I think I kept my cool reasonably well. He did ultrasound and electroacupuncture in both my right inside ankle and groin, and of course deep tissue torture :) I took a short nap but wanted to get up and work on some house projects. I am getting excited for Ogden, but since I am building my miles instead of tapering right now, I am a little tired.
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| Night Sleep Time: 6.00 | Nap Time: 0.25 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.72 | 0.00 | 0.00 | 0.00 | 9.72 | 0.00 | 0.00 | 9.72 |
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I had the most elaborate dream/nightmare about a marathon, which was a cross between Ogden and St. George only it wasn't like either at all, of course. And I ran with Marcie for the first half, and at the half way point we stopped for like 5 minutes, turned off our watches like it was ok to stop and stretch and shoot the breeze in the middle of a race. Then in the second half we were apart and I got lost and fell hours behind. At about mile 18 there was a tremendous downhill of like 25% then my husband Paul picked me up in the minivan and we went to the store, and he tried to drop me off at that point in the race (about mile 23) but I realized he had to drop me off where he picked me up or it wouldn't be a true marathon. So he was driving me on this crowded street, crowded with a bunch of recreational 6 hour marathoners and he was driving fast and I was like, "Paul stop you are running into people!!!" He wouldn't slow down, and I think he was mostly bumping them, not really running over people, but he finally dropped me off to finish the race. Nice dream, eh? Last night and this morning my feet felt a little achy, just some aches/pains in different places. It all shook off and had no pain in the whole run. I met MacK and JH in Salem and we did a nice loop. Mack and I ran for a mile going up and down a hilly road until JH came, and that first mile was slow (almost 10 minute). Then I stretched and we took off. MacK was with us for three miles then turned around. After mile 1 the miles averaged just under 8 minute pace. I am feeling good! I had some Endurox when I came home because I want to recover well. I have over 100 plants (vinca major) I will be planting in the next day. It is nice to get out and do yard work. Ave pace 8:06, had a 7:23 mile in there. JH is pretty fast! I converted all my mile runs with the boys to only count half their distance, since the pace is so off my normal easy pace. I will start counting them at their full length when they are below 10 minute pace.
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.74 | 3.00 | 1.00 | 0.00 | 0.00 | 15.74 | 0.00 | 15.74 |
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I met with the SF group. It quickly became Alli, MacK, Josse and I since we decided to not go to bishops to save some time on the workout (MacK had to get to a 5k for her church after the run). We decided to start our tempo at the top of pretty little road for some downhill, 4.71 miles into the run. It's hard to find a long stretch of downhill in the SF/Salem farm country, but we did our best to patch one together :) Josse was going to tempo 3 miles and I was going to tempo 4. I was fine with anything from threshold effort to marathon pace (6:30-6:50). Mile 1 - 6:25, this mile had the best/fastest downhill, marathon/half marathon effort
Mile 2 - 6:38, short downhill (Zephyr) then flat, felt like marathon effort
Mile 3 - 6:36, we turned left at powerhouse road, so gradual slight downhill, Josse did great and was done with three, marathon/half marathon effort Mile 4 - 6:29, I turned around and did the gradual uphill mile to finish the tempo off. Unfortunately this mile felt harder, 10K-half marathon effort. I was glad to break 6:30 (even if by a second) on the uphill, though. I then turned around and met back up with Josse. MacK and Alli did a tempo at a more moderate pace (6:40ish) but didn't turn left on powerhouse road so we didn't see them again. It was nice to run in SF and see lots of running buddies. It was great weather, it started at 38 and worked up to about 46. I am wearing shorts now so I need a new blog name. All my ideas are either not clever enough or too clever, so I am working on it. I had ice bath #2 for the year and Endurox.
Ave pace 8:04 I ran with the two kiddies just before lunch for a mile. They did very well. I'll count that as 1/2 mile. I ran it in 11 min. pace.
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Lots of sleep and no cooking! Gotta love Mother's Day! And they gave out big candy bars to the women at church! That is the gift that keeps on giving! I gave 1/2 to the family and ate the rest myself. |
| Night Sleep Time: 9.50 | Nap Time: 1.00 | Total Sleep Time: 10.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 7.00 | 4.00 | 0.00 | 10.50 |
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Such a hard time sleeping because of too much sleep yesterday and nerves starting for Ogden Marathon. Since I visualized the race several times over last night I decided that's the last time I get to do that before sleep this week or I will start to go crazy. I'm going to run in the afternoon today to get in more miles with less strain on the body. This will be my version of a taper for now. It was raining during the whole run and I was thoroughly soaked! And there was about 2 inches of snow at my house when I got home. Yet it's supposed to hit 80F on race day Saturday. That's just not fair! 7 miles even in 59:03, 8:26 ave pace. Ran with JH a pretty little road loop. If I would have put some shampoo in my hair before leaving I wouldn't have needed a shower when I got home. Afternoon: boring 3 miles on treadmill, total time 23:31 Evening: abs, stretches, walked to park with kids and ran 1 mile with them. They are so strong and motivated! It is so cool!
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.64 | 0.00 | 0.00 | 0.00 | 4.00 | 5.64 | 0.00 | 9.64 |
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AM: Ran 4 miles on the treadmill in 31:47. weight has stabilized at 125 for now. I hoped to be down to 124 for the race Saturday, so if I dehydrate myself severely. . . I am totally just kidding! Later AM: Ran loop from the Springville Walmart. Warmed up .75 then stretched, did .25 then started a marathon pace tempo, just to get a feel of running comfortable at a fast but not super fast pace. Mile 1 - 6:58 gradual uphill, and have a side stitch, worked it out by .5 or so Mile 2 - 6:55 a little steeper uphill then some downhill toward the end Mile 3 - 6:47 Mile 4 - 6:45, overpass then gradual downhill, at the beginning of this mile I went on an overpass on 400S which had a metal pedestrian section, but it turned out to be rickety and bent in places and I was strategizing how I would grab onto metal as I fell if it broke under me, ran 7:30 for probably .1 in there while concerned about it. Ave pace for whole run 7:11, 5.64 miles
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| Night Sleep Time: 7.50 | Nap Time: 0.75 | Total Sleep Time: 8.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.90 | 7.90 |
| Hard time falling asleep last night. I plan on sleeping with no alarm set tomorrow to make sure I get some good sleep. Ran with MacK easy. I didn't check pace but didn't feel energetic.
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| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.13 | 0.00 | 0.00 | 0.00 | 4.13 | 0.00 | 0.00 | 4.13 |
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Got great sleep last night. The night before I got bad sleep and so yesterday I felt bad all day. Headachy at times, sore throat at times. I slept today until I woke up naturally, a luxury I won't get again until next marathon taper in October (except I plan on doing this tomorrow morning too). Today I feel great! What a difference getting enough sleep makes. I ran a little bit in a new running skirt I bought yesterday, but I asked a pedestrian if it was flipping up in back so she could see my bloomers and she said yes, so I stopped running and am returning that $60 skirt. Also I had three gu's in the side pocket and it bounced too much. It was ok with two gu's but the bloomer-flash makes the skirt a no-go. So I went home after less than a mile, changed to the race shorts I got from the St. George Running Center, and to my delight the small pocket actually fits three gu's if you cram them in, plus it doesn't bounce. So I am wearing the shorts I am supposed to wear. Go figure. I ran the rest of my run at the park by my home, doing striders on the downhill part of the loop. It was 10am-11am and mid 60's so that is pretty similar to how the middle of the race will feel. ave pace 7:57 time to carbo load baby! I am focusing on my grains at this point. Going on a date with Paul tonight since the weekend is packed and we missed our date last weekend because my babysitter went up to see David Archeletta in Murray, forgetting all about her commitment to me. Where are her priorities ? : ) |
| Night Sleep Time: 8.75 | Nap Time: 0.25 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.37 | 0.00 | 0.00 | 0.00 | 0.00 | 3.37 | 0.00 | 3.37 |
| I slept until I couldn't sleep no more, unfortunately, that was 6am today. Then I put on another new running skirt and drove to Salem for a short run. Tapers are sweet! I only saw two men in the first .5 mile of my run so I asked the older gentleman to assess my skirt, which is navy blue with light blue shorts underneath. He said he could see just the bottom of the shorts. He said, "Don't worry, you are decent." So the champion skirt I bought for $20 at Target is a keeper, while the skirt I bought for $60 is going back. Go figure. I met up with Clay at about .75 and ran a couple of miles with him. It was so nice to be able to chat with him. I actually sped up accidentally while running with him (sorry Clay!). I feel good but not as fresh as a real taper would have made me, but I don't have the months of high mileage behind this marathon that would make a taper worthwhile. I see the marathon as being a very long tempo workout that starts easy and gets progressively harder. That's how I plan to race it. I hope to meet all my blogging buddies. Don't be shy introducing yourself if you see me and I don't initially recognize you. This is going to be so fun! Ave pace 8:10 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Race: |
Ogden Marathon (26.2 Miles) 03:02:18, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.80 | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 27.00 | 27.00 |
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I just got home so this is my race report. I couldn't fall asleep well before the race, so I took Benadryl, not sure if it would make me groggy in the morning. It turned out I was just fine. Plan for marathon: run 7 min pace for miles 1-8, 7:20 for rollers through 15, then try to drop the pace for the remaining two miles of rollers, and try to do some serious negative splits in the canyon and hang on to the end. I wanted 1:35 for the first half and dreamed of a 1:30 second half, but the hot weather seemed to not be a good indicator for such a strong negative split. I jogged and stretched before the race, then lined up with Josse, MacK, and Cal. We were behind some people who really didn't look like they'd be racing the marathon, we were behind hundreds of people and I convinced them to move up and cut the people in front of us by half, but when the gun went off, there was such slowness I couldn't handle it and started doing some major swerving to get ahead of the masses. It became apparent that Josse, MacK and Cal didn't follow as I waited and watched for them to pull up on me and they never did, so after a mile or two I knew I was on my own. So much for running in a pack. Sorry guys, I really didn't mean to ditch you! Miles 1-6 were majorly holding back, but it got to feeling more like marathon pace as I went on. Here's my splits: 1 - 6:57 2 - 6:57 3 - 6:55 4 - 6:51 5 - 6:55 6 - 6:54 7 - 6:56, took my first gu 8 - 7:04, took my first potty break, but must have sped up to make up for lost time, so apparently I lost only about 10 seconds 9 - 7:11, start of rollers, flat overall but plenty of rolling to keep things interesting, I started throwing water on my body at every water station after mile 9 10 - 7:12 11 - 7:13, going faster than I planned in rollers but still feeling like I am holding back some 12 - 7:08 13 - 7:12, 13.1 in 1:32:15 or so 14 - 7:23, took another potty break right after 1/2 -thank heaven for their port a potties, though this one also slowed me another 10 seconds, I take a second gu
15 - 7:23, the worst hill is in this mile, I was headed for a 7:40 at the top but was able to bring the overall mile time down after cresting, at the top of the hill, I said out loud "So that's it" because to me the top of that hill is a major turning point for the race, at the top of the hill I know now its time to slowly reel in the girl who was next ahead of me. I have no idea what place I was in. 16 - 7:02, I am speeding up, but so is the lady in front of me, I gain no ground 17 - 7:07, starting to gain a little on lady ahead, around this time I am thinking, I do like marathoning, this is my type of sport (no quick decisionmaking needed!)
18 - 6:35, I finally find out I am in 6th place, then pass the lady I had been reeling in, the downhill is beginning 19 - 6:36 20 - 6:41 21 - 6:43 - I pass three more girls in the canyon by mile 22 22 - 6:20 - I man on a bike follows me for a mile, tells me the number one girl was ahead of me by 38 seconds, I speed up (I am a drop of water being pulled down! I seriously used this metaphor by Paul to help me here). In .5 mile I am still 38 seconds behind 23 - 6:29 - I get within 15 seconds or so, then #1 girl sees me and starts pushing me. I pass Andy and he is struggling and I say, "Come with me, help me" and he very graciously does run with me and push me for about .75 24 - 6:52 - fatigue setting in, #1 getting away and I am just trying to keep under 7 minutes. I am also realizing I am needing potty break #3 25 - 7:30 - I hit the bushes at 24.2 miles, turn off my watch accidentally and didn't realize it so my split on this mile is approximate and includes the untimely bathroom break 26 and .2 - approx 6:56 pace (this is .94 on my watch at 6:56 pace). I was so happy when I crossed and it was confirmed that I was the second lady! And my time was in the 3:02 range, better than my hopeful best case of 3:05. I am now quite sore but not as bad as St. George. I think I will be able to run but will keep it easy next week. I am so pleased to get my second marathon under my belt and that it went better than I expected. My strategy of a negative split worked. I slowed at the end but not nearly as much as St. George and it actually wasn't slowing compared to the roller miles. I was much more postive mentally. I was able to work through some minor stomach issues, bathroom breaks, and a cramp without panicing. I also was able to keep cool by putting on the water often and early. I don't think the heat affected me by more than 2 minutes. It was a PR effort for me an a great way to start the summer of training. Thanks to all who helped me, especially Andy. Ave pace for the race 6:58. Paul, my husband, said I couldn't eat french fries today just because I ran a marathon. I asked if I could have some after St. George and he said no. Don't get me wrong, I steal fries from my kids sometimes, but I haven't ordered any for myself since October. Oh well. I think I like marathoning better.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.14 | 0.00 | 0.00 | 0.00 | 6.14 | 0.00 | 0.00 | 6.14 |
| Still sore from the marathon, but not too sore to run easy. Stopped and did longer stretch session after one mile warm up. Ran with Clay for about a mile in the middle. Stretched at home after run. My quads are the sorest, but did ok on the run. Ave 8:40 pace. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 8.00 |
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The dang noisy birds woke me up at 5:10 even though my alarm wasn't supposed to go off until 5:50!
This morning's soreness is more like normal soreness with some fatigue mixed in. I just want to keep my miles easy this week. Ran with JH in Salem, ave pace 8:12 weight 126 Went in and had groin issue worked on. Dr. Brady and his assistant did some stretches that required them both holding one leg and pulling it toward my shoulder. Got a herbal patch on it, not sure if that does any good but I had to keep it on for 72 hrs.
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Went to bed late. Woke up and ran with MacK. Not sure if I was more fatigued from not getting enough sleep, ramping up miles too quickly after the marathon, or just yucky from two potty breaks during the run. Have had tummy trouble since the marathon. The good side of it is that I weighed 124 this morning, a next post tax season low. I guess getting cleaned out has some benefits. I took endurox when I got home to help recovery. Ave pace 8:32
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 0.00 | 10.00 |
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Met MacK and Josse in SF for a nice cold rain run. My legs felt heavy toward the end, probably partially residual fatigue from the marathon, and partially my pants were soaking wet and actually heavy. I am glad I had them to run with. Good conversation as always. I appreciate their friendship! We have potentially two more days of rainy running weather before some dry runs next week. Ave pace 8:21 Evening stretch & abs |
| Night Sleep Time: 6.75 | Nap Time: 1.25 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 | 0.00 | 0.00 | 7.60 |
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Ran easy 7.1 with JH. I have been feeling tired so I cut back the miles slightly today. I want to make sure I recover adequately from the marathon. I have also been trying to decide when to do by first speed workout (tempo), and I think I will wait until next Saturday when Josse and I go up and down Provo Canyon, so that I get more recovery in. I am not sure if I am not getting enough sleep, coming down with a cold, am worn down from stress (having high stress right now!), or just still recovering from the marathon but I am just feeling kind of blah. Ave pace 8:20 Jogged 1 mile easy with Benji in the park in the afternoon. 12:24
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| Night Sleep Time: 6.50 | Nap Time: 1.50 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.14 | 0.00 | 0.00 | 0.00 | 0.00 | 12.14 | 0.00 | 12.14 |
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Woke up naturally this morning 10 minutes before the alarm. It was a lovely day. Ran with the SF group, mostly with MacK, Hal, Chad and Doug. Kelly G. ran with us from mile 10-12. I'm so glad it didn't rain on us. Chad was feisty as always and helped us keep our pace faster, my fastest run of the week. 12.14 miles 8:03 ave pace
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| Night Sleep Time: 6.75 | Nap Time: 0.75 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.15 | 0.00 | 0.00 | 0.00 | 10.15 | 0.00 | 0.00 | 10.15 |
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Just me and my music and lots of sprinkles. It sprinkled the first 4 or so miles, strengthened to a rain in the middle, then lightened back up toward the end. I got slowed in miles 6 and 7 because I got on a dirt road accidentally, which was turned mushy from the rain. Thus I had mud up and down my calves. I forgot to stretch after warming up, thus when I stretched at the end I was pretty tight. I can feel my groin lightly and felt some tightness in my right quad toward the end of the run. Ave pace 7:51 124 weight |
| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.50 | 0.00 | 10.25 | 0.00 | 10.25 |
| Ran on my own again. Ran into Payson and decided I felt good enough to do some strides. I did 4 and then felt like that was enough. Just reminding my legs what fast feels like. I kept the pace quicker than my tax season shuffle, but it still felt comfortable. I'm going in again to get my groin worked on. It felt sore for about .5 mile in the first mile, but then the soreness subsided. As I sit at my computer I can feel it, though it is very mild. The sun came up over the mountains and I ran straight into it for the last three miles of my run. It was nice to have the sun, but I'd rather have it to my side than in my face like that. I saw Clay at the very end. HALLLOOO Clay! Ave pace 7:41
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.95 | 0.00 | 0.00 | 0.00 | 11.95 | 0.00 | 0.00 | 11.95 |
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I ran up and down Payson Canyon with MacK, 5.5 up then down, then we added 1 mile at the end. Last summer I would tempo up then run down easy, but this was just an easy up and down, to reacquaint myself with the canyon and so I will be able to tempo it better when I do. I was able to do this in about 45 minutes up last year (my stopping point is really 5.4 miles), and today it was an easy 49:36. That should be pretty easy to beat next time up. My first tempo should be 5 minutes faster. That will stink. Its a gradual uphill for 4 miles then gets steep and nasty the last 1.4. The good news is that I didn't need a pit stop. I think I'll start to note when I DON'T go potty--it will save on typing. When I took my running socks off at home I thought I detected a sock tan line and I asked Paul it he could see one, he stared at my feet for a minute, and I was like, "What? There's not?" And he said, "There's lily white, and then there's very lily white." Oh well. Ave pace - something slow - ok it was 8:29 Weight 124
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| Night Sleep Time: 6.75 | Nap Time: 0.75 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.15 | 0.00 | 0.00 | 0.00 | 0.00 | 9.15 | 0.00 | 9.15 |
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Ran with Josse in SF. Her garmin was dead so I'll post splits for her info. We started off super easy then broke into a more fast pace but still easy. 8:39, 8:12, 8:03, 8:01,8:14, 7:37, 7:39, 7:32, 7:38 I'm not sore any more, so that bodes well for my first speed workout after the marathon, Saturday. There were lots of people out. When we saw Steve King and Chad (I think that's his name) Josse joked that we should speed up so of course I did :) Little snot (that's me!) on the road! Ave pace 7:58 |
| Night Sleep Time: 6.50 | Nap Time: 1.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.02 | 0.00 | 0.00 | 0.00 | 6.02 | 0.00 | 0.00 | 6.02 |
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Woke up in the middle of the night with pretty tight calves. They felt less tight when woke up for good. Slept in, then ran pretty little road loop. Stretched diligently after mile1 and at the end. Ave pace 7:47 |
| Night Sleep Time: 7.50 | Nap Time: 0.50 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.42 | 0.00 | 6.00 | 0.00 | 0.00 | 16.42 | 0.00 | 16.42 |
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I have been looking forward to this run all week! First speed workout after marathon! Met Josse and Kent at the mouth of Provo Canyon, then we drove up about 4 miles to Vivian Park. There we met Steve from Heber and ran up that South Fork Canyon for 4 miles, then back down 1 mile to the start of the 10 mile race we'll be doing in two weeks. My goal was to do a six mile tempo in 6:00-6:15 pace. I also wanted to check out the course and better set my expectations for the race. I am also going to be quicker tempos through July to try to quicken my marathon pace by October. It turns out this course is 3 miles of good downhill, then you hit the Provo River trail, and the trail is downhill but doesn't feel like it. Mile 1 - 6:07, Steve and I set our pace, Kent and Josse are behind us taking it easier (ok so Steve was taking it easy too, it's just me who's going to kill herself today)
Mile 2 - 5:58 Mile 3 - 5:56 already starting to work in this mile to keep pace Mile 4 - 6:10, much flatter, Steve and I don't see the turnoff for the trail at the beginning of this mile at Vivian Park, but find it pretty quick Mile 5 - 6:22 (tempted to lie on this split :) , but it is what it is) a struggle the whole mile, wanting to quit, tons of walking pedestrians we get to weave through. This mile shows I am not fully recovered from the marathon.
Mile 6 - 5:58, see the light at the end of the tunnel and am able to pull out another sub 6, 36:33 for 6 miles or 6:06 ave
We stop the tempo and I cry a little. That's when I know I gave what I got. It felt pretty similar to a 10K pace, though I think I could have gone a little faster in a race scenario. So though I would love to break 1:00 in the 10 mile race coming up, this workout says I'm not ready to :( I am guessing I am closer to 1:02. The race seems like it will be hard, like a bait and switch, first three miles fast downhill then more rolling/downhill but much less grade. We ran the rest of the run easy, though we did clock a 7:15 in one of the remaining miles. A special thanks to Josse for organizing the run and driving us up, and to Kent for driving us back to Josse's car. It was nice to get to know Steve C.
Ave pace 7:41 Jamba juice (orange/strawberry/banana with protein) and pumpkin chocolate chip bread from Great Harvest on the way home :) Ice bath at home. Good times! |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
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OH, WHAT A BEAUTIFUL MORNING!!! Yeah, well, not quite. I couldn't sleep last night and when I did it was light with funky dreams. I was on my own for my run. I felt kind of rickety the first mile. I saw Clay at one mile and he gave me the salute. Then I stretched and felt better but my legs had no power today, they felt tired and noncompliant. It was in the 60's by the end of my run, too hot for me!!! I am definitely a heat wuss. I hope my legs feel more fresh tomorrow because it's supposed to be a big workout. I am looking at 67 miles this week. (Not 66, not 68, mind you). Ave pace 7:56 weight 125 |
| Night Sleep Time: 6.00 | Nap Time: 1.25 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.45 | 0.38 | 3.25 | 0.00 | 1.00 | 0.00 | 0.00 | 14.08 |
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Met up with Josse at Sasha's and warmed up, then went inside, changed shoes, used the toilet and stretched. Then we (Sasha, Jeff, Josse and Daniel) warmed up, but we did a 180 to get back to Sasha's magical starting marker for the tempo run. The plan was to do 6:00 pace until I die. I did this same workout in December on the indoor track for 2.2 miles, but Sasha wasn't there and I know I could have gone at least 2.5 if I had someone barking at me. So today I was thinking 5k, hoping I could last that far. But yesterday I still felt fatigued from the weekend and I am fighting a sore throat, and Sasha starts talking like we are going to go 6 minute pace for 5 miles. I laugh. So when we get to the starting line, it is with a sense of dread within me. Most tempos feel somewhat easy at the beginning, but for me 6:00 is pretty uncomfortable unless they are mile repeats. Sasha and Jeff are with me, Daniel is hanging back with Josse. Sasha has me on his wing, but he's taller than me so I kept having visions of getting elbowed in the eye, though that never quite happened. We hit the first mile in 5:58, feeling ok, trying to focus on learning how to be comfortable at that pace, second mile 5:59, still ok. Turnaround at 2.5, starting to hurt. Sasha starts having me give him five at 2.75 until I just start ignoring him after 3.25. I am guessing mile three was 6:01, the 13th quarter was 1:30, then I ran through 3.5 but that quarter was 1:36 I think and I quit at 3.625. My quitting was a mixture of general fatigue and needing to hit the bushes. I am happy I made it through the 5k but I wish I could have gone further. I guess that just leave something undone for next time. I will likely come up once a month and try to extend the distance I can go at 6 minute pace. So this time was 3.25, next time I'll want to go at least 4. My goal is to quicken my pace for my 10k's in July, then try to pull those paces to my 1/2 marathons in August, and then try to keep some of that quickness for St. George.
Sasha says it was an equivalent to 18:39 5k, so that's my best since college. Sasha Jeff and I ran 13 together, and with 1 mile before I got 14. ***New blog name, this is a saying that fits many things in life. It's especially relevant to my running right now since I am "faking" comfort at the faster pace until it actually becomes more comfortable. Please tell me it's going to get more comfortable!
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 0.00 | 10.02 | 0.00 | 10.02 |
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I woke up at 4:40am and it was already raining outside. Dang. I didn't feel like running in the rain. Turns out it was just a light rain, only sprinkling part of the time. I ran with MacK, though my legs would have preferred staying in bed. My legs felt progressively "deader" over the run. I also started feeling dehydrated/hungry toward the end (which is weird--see Katie's blog for my description of what I ate yesterday in case any of you all think I am starving myself http://katie.fastrunningblog.com/blog--A-M-3mi-up-6-x-Kline-Hill-Repeats-/06-03-2008.html). Ave pace 8:28 weight 124 |
| Night Sleep Time: 6.25 | Nap Time: 1.75 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.65 | 0.00 | 0.00 | 0.60 | 10.25 | 0.00 | 0.00 | 10.25 |
| Woke up at 5:40 and it was pouring so hard! My throat has been somewhat sore for days and was worse last night/this morning, so like a coward I crawled back into bed. I woke up again at 8:20. It was still raining, but not as hard, and I could see lighter clouds to the northwest so I ate some Cheerios and helped the kids with their morning ritual (breakfast, piano practice, toothbrushing, changing clothes). I hit the roads at 10am and it was overcast but no rain and no sprinkling. With the forecast next week (rain Mon-Wed) I figure I should put in a good workout inside my long run on Saturday, so I didn't want to go hard today. My legs were feisty and rebellious, though. Mile 1 in 7:32. I stopped and stretched. By the second 1/2 of mile 2 I was headed for a 7:20, so I decided to do some striders to get my squirrels out. It worked nicely. I went hard for two telephone polls (30-45 sec), for 6 or 7 times (lost count!). Was pooped out by the last one and did my only mile above 8 minute pace for that mile (mile 4 - 8:01). Felt pretty good during the whole run. I think I will do a marathon pace tempo inside my long run on Saturday, for 6-7 miles.
Ave pace 7:40 weight 124 |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.46 | 1.00 | 0.00 | 0.00 | 0.00 | 10.46 | 0.00 | 10.46 |
| Laid in bed listening to the birds chirping until my alarm went off at 6:05am. Pure luxury to sleep in that long. It is so nice to have a cool start to June. It will make me less resentful when the hot temperatures come. I met MacK and JH in Salem and we did a Payson loop together. They were spry and kept pulling out fast splits, I would hang behind, trying to put the breaks on the group a little because I want my easy day to be easy. In the end it was kind of easy. I ran with them for 7.5, then slowed it down on my own to finish almost 10.5. Toward the end of my run and after I have some tenderness on the outside of my heel bone, and one foot is also achy on the top inside. I am icing it right now. Perhaps the achiness I tend to feel when I am around 70 miles pw has begun. Ave pace 7:44 Weight 125 |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.15 | 3.10 | 3.10 | 0.00 | 0.00 | 0.00 | 17.35 | 17.35 |
| Decided to meet MacK and Josse in Springville and do my speed there, since I was likely to be on my own in SF. I asked Josse if I could pace her, and she agreed, and we developed a plan. My plan was to do the 5k course before the race at marathon pace (6:30-6:40 ave) then do it a little faster to help Josse break 20 min (6:27 I think is what does it). We ran about 6 miles together, then I took of my jacket (light rain the WHOLE time this morning and mid 40's for temp--at least it wasn't heavy rain). I started my own 5K with 24 minutes until the real race time. It is a loop which is uphill first mile, then flat 2nd mile, then downhill 3rd mile and finish at the track. Splits for 1st time around: Mile 1 - 6:45 Mile 2 - 6:26 Mile 3 - 6:02, total 19:28 (my watch measured course at 3.02) I then had 4 minutes to get to the start (about 1/4-1/2 mile away) and hit the port a potty. I get to the back of the start (about 1500 people?) and the gun goes off (I have my Ipod in but I see the masses lunge forward so I click my watch). Unfortunately I had to be pretty rude, zig zagging quite aggressively, half running over a 5 year old, elbowing casual runners, until I get enough space. I catch up to MacK just before the 1 mile mark and with Josse right at the 1 mile mark. She had a 6:40 or so split, perfect for the first mile. Here's my splits: 1 - 6:35 (starting at back of pack, so the 2nd half of this mile was much faster than the first 1/2) 2 - 6:35 Josse and I are running together, she is picking off people gradually. I guess it was in this mile that we lost some time in trying to chase 20 minute guy (we should have been 6:25-6:30). We were on target for a 6:25 for the first 1/2 of this mile, but the second half she starts to struggle just a little, but she stays really tough, responding to my give me five, and let's close the gap, type of talk. 3 - 6:17 Josse is strong down the hill, picks off pink shirt (a lady who we were closing the gap on), picks it up toward the end though no true all out kick 19:46 for me for 2nd 5k We round the corner around the track finish and the clock is right in front of us and says 20:00, Josse finishes by that clock in 20:08 or so, with pink shirt passing her as she finishes. My watch says 19:46, for the total second 5k, but I must have been slow to start the watch. Perhaps their timing was off, though and Josse's time should be more like 19:50. Overall, Josse did very well, and she stayed tough the whole time, which is THE hardest thing to do in any race. Kudos to her for a great race. MacK finished just behind us, and our running partner JH got second lady in the high 18's. A big congrats too goes out to Paul T from the blog who was just ahead of us (loved seeing him with his blog shirt on) and to Hal who was also just ahead of us. If it hadn't been raining Josse wouldn't have worn her long shirt and I think that would have shaved off some time. Bad weather for a race overall, but I am glad I showed up because it helped my workout happen. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 | 0.00 | 0.00 | 10.01 |
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Had a horrible night's sleep! I couldn't fall asleep and when I finally did well after midnight it was a light sleep, not restful. So yesterday I was feeling good, like the 70 mile week last week didn't hurt my legs, but my legs ached this morning, probably from not enough rest. My groin pain has been so good all week but of course it aches today. I met MacK and Josse in SF, and our loop got really windy and miserable as we got close to the mouth of the SF canyon. So 1-2 miles into a very stiff headwind. Pretty cold. Then we headed away from the wind and of course the tail wind doesn't feel as nice as the head wind felt bad. I felt just like I did during tax season, extremely fatigued and legs have no go. Well, enough whining. I got the run done. I am hoping to run 70-72 miles this week, with the 10 mile race on Saturday. In my visualization last night I kicked some butt in the race, so that's how its going to turn out on Saturday, right? Ave pace 8:20 weight 124 laid in bed for 45 minutes after my run since the kids weren't up yet, probably only got .25 sleep though. Did a 1.5 hour nap in the afternoon. |
| Night Sleep Time: 4.00 | Nap Time: 1.75 | Total Sleep Time: 5.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.65 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.65 |
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I got better sleep last night, but still had some trouble falling asleep. I remember in college I had to get some sleeping pill because of mindracing at night, but hopefully this is just related to Paul being on a business trip. Waking up super early for a 5am run doesn't help either. Met MacK and we ran to the SF ballpark and back, then had to add on another mile. My groin is bugging me again today, not hurting exactly but there. I didn't feel full of energy, probably due to inadequate sleep. In the future I'll need to veto Paul's business trips the week of a race! Ave pace 8:12 for 12 miles
weight 124 Ran 1.2 with the kids, I'm counting as .65 because .1 in the middle gets a full count because I was backtracking for Ben and I was going 9 min pace for that piece |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.95 | 1.00 | 3.00 | 0.00 | 0.00 | 11.31 | 0.00 | 11.95 |
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I met MacK, Josse, and Ali at mile 10 of the Hobble Creek 1/2 marathon course, which is the mouth of Hobble Creek Canyon. The plan was to go up 5 and then down, warming up 3 then tempoing the final two up and then tempo 2 down. I was wanting to stick with the ladies, and have it be threshold for them and marathon pace for me. MacK and I had a chat yesterday about being "present" at a workout or race no matter how you feel, something I think takes mental toughness to a new level for her. So she was not to lose contact with me. Mile 1 - 7:04 This is mile 7 of Hobble Creek in reverse, an uphill mile overall, but rolling, so some downhill at the start, MacK and Ali were with me for .5, Josse lagging a little after .25, then after .5 I can just hear MacK, and I was trying to keep my effort at least marathon pace and I feel a loss of contact. By the end of the mile I was on my own. 2 - 6:56, this mile is more clearly uphill, mile 6 of Hobble Creek in reverse, I am pushing more into threshold pace, at turnaround I see the order of the ladies are the same, with space in between, MacK, Ali, then Josse 3 - 6:08, I have to wake my legs up at the beginning of this mile ("Wake up!!! This is a downhill mile") so I think I was generally going 6:00 pace except for the beginning), felt like right around 10 mile race pace 4 - 6:07, the dreaded mile 7 of Hobble Creek. I have to say I don't like this mile very much because there's too much uphill in this mile (Hobble Creek is a smoking fast downhill course, for ya'll out of staters), I am very glad we are training on this course because I think it will make me stronger, this mile ends with a nice uphill. I turn around after finishing the tempo and start jogging back. I see Josse and Ali right at the start of the downhill, Josse a tad behind, then like a cougar she makes a move on the uphill. Nice strong finish. MacK is cruising along in her "I'm going fast but only comfortably fast" behind them. I start to yell at her, then turn around with her, she tries to explain something about stopping at the top and I tell her, "No talking! You aren't done yet!" So I tell her to come along and we finish her last .2-.3 together. MacK has killer speed and just needs to get more comfortable with being uncomfortable. This run was really enjoyable, I am glad we are running Hobble Creek in our training this year. The difference between mile 1 and 4 would be closer than 2 and 3 if there was equal effort, so mile 1 will count as a marathon pace and the rest threshold. I took two Imodium AD last night (testing drugs for race day) and I had no bathroom breaks and no feelings of needing one -- so sorry for more info than ya'll wanted, but this blog is my only running journal so this stuff is important. Have to prevent the 3 bathroom break scenario for future marathons. Especially since I plan on doing PF Chang's in January and I think its an Urban marathon. No sagebrush.
When we got to the bottom we added a mile. Ave pace 7:51 for all. Weight 124 Ran 1.28 with the kiddies. JJ (not quite 4 years old) ran the first .25 miles with us then another .12 at the end with us. When he runs he's fast! I'll count this at 1/2 mileage
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| Night Sleep Time: 7.00 | Nap Time: 1.25 | Total Sleep Time: 8.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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The only way to get 8 hours of sleep was to sleep in and run on the treadmill, and I'll do another run this evening if my leg allows. My legs felt ok during the run, I was playing with the idea of doing two 10K paced miles in the middle, but my legs didn't feel fresh enough. I stretched after one mile, then hopped back on the treadmill. Boring! When I got off one ankle felt weak, BAD! BAD! But after walking a little I realized its that inside tendon which was giving me trouble in April/1st half of May. I am two days away from a race, so instead of waiting to see how it feels tomorrow I made an appt with Dr. Brady this afternoon and am currently icing it. I hope its not a true setback of that injury. These are the risks of higher mileage. 7:40 pace, 1.5% grade, 7 miles Ok, so my pain went away about 1-1.5 hours after my run. But it was probably the 800mg IB because it started to hurt again in the afternoon, I could feel it more going up stairs. Not a bad pain but there. Dr. Brady says it's probably from running too many miles on the treadmill after not running on it at all, possibly also aggravated by my Wed. workout. The way he explained this injury to me before was that it was tendonitis, from tight calf and hamstring muscles. Today he called it shin splints. I said, I thought it was tendonitis. He said that's the problem with a diagnosis. When he first was talking to me about it he was comparing it to achilles tendonitis, it was a tendon issue but not achilles tendonitis. According to him, shin splints is a low grade stress fracture, and that whenever there is a stress fracture there is also tendonitis, that the bone, muscle and tendons are not in a vacuum so if there's a problem with one there is very likely a problem with the other. So I need to read up more on shin splints because my pain is on the inside of my shin bone, and inch or two to the inside. I thought shin splints was just on the shin bone, but he says no. So Dr. Brady said I should take this evening and tomorrow off, but he is also an advocate of not running every day, so it's hard to take his advice verbatim. I think I may take the day off tomorrow though just because if I did run it would be only for 5 or less miles, and those miles might do more harm than good. He did ultrasound, electro-acupuncture and worked the heck out of the shin area, digging in his forearms. I thought I was going to die! He also worked my groin lightly a bit. I think I'll post this in the injury discussion forum to get the community's take on this injury in general.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 56 minutes at the Payson pool, clumsily pool running. I don't have an aquajogger belt (yet), so I tried a couple of things but ended up holding two smallish kick boards while doing jogging motion with my legs. In reality I only was doing something close to a running stride when I really concentrated. Alot of times it was just more of a high knee kick. If I need to do this pool running I'll need to get more advice on form. My neck was sore when I got out because by using kickboards, I wasn't in a straight up and down position. I can see first hand why fartlek is used in pool running. It is way easy to zone out. I was fine with it being an easy workout today though because its my first time and I have a race tomorrow. I am hoping my pain yesterday was an aberration, not a reflection of an injury that will interrupt training. We'll see tomorrow, won't we?
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Race: |
Provo River 10 Miler (10 Miles) 01:00:13, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.83 | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 17.33 | 17.83 |
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So I won it! Sweet!
I got somewhat typical pre-race bad sleep last night. I dreamt I ran it in 1:26 or so and had amnesia regarding the first 9 miles (couldn't even remember running them). So glad that didn't happen. My dream goal after Painter's in January was to break 1 hour for this race, but from my recent training, my realistic goal for the race was 1:02. I tried to follow Sasha's advice to run by feel, but of course I was also looking at my watch quite a bit since I was not in contact with runners after mile 2. For those who don't know, this 10 mile course is a good downhill for the first 3.1 or so then a much more gradual downhill 4-9 miles, and pretty much flat mile 10.
I warmed up with Josse and James for a couple of miles, painted FRB down my legs while waiting in line for the portapotty. BOLD! We just barely had enough time to run two miles, stretch, then the race started.
1 - 5:43, started out a little too fast, a pack of three guys forms at front (James is the only one I know), no girls yet 2 - 5:53, feeling good in the legs, but I am feeling like my breathing (aerobic capacity?) is what is holding me back from going faster, I am behind the pack of three guys and grey shirt (fourth guy)
3 - 5:55, starting to feel like maybe I went out too fast, not sure how the less steep downgrade will go. 3.1 (on the trail point) 18:35, well ahead of where Sasha said I should likely be -- 19:15, I'm not panicked, but a little concerned, some young lady says Go Melissa, and I say, "It's Michelle", she says sorry. It ended up being Josse's sister (we met in Ogden). 4 - 6:09, adjusting to flat course, can only see grey shirt ahead 5 - 6:07, I hit their 5 mile marker at 29:28, but my watch doesn't register 5 until 29:48, going by their markers I realize I have a shot at breaking an hour. 6 - 5:59 7 - 5:56 8 - 6:10, starting to feel the wheels wobble, but 6:10 is still ok at this point 9 - 6:18, well this is where I slowed down enough to kiss sub 1:00 goodbye. I had to work really hard to keep even this pace 10 - 6:02, worked hard in this mile, the last 1/2 mile I got a killer cramp but told myself it would hurt if I ran fast or slow, still I think it cost me 5 seconds. I was grunting and crying the pain was so bad at the end. There goes the theory that those at the front look glamorous at the end. Total time 1:00:13 I am really pleased that I did this well, just over 6:01 pace. I think the course was accurate overall. My watch measured it 14 feet longer than 10 miles, so that's just about right. I sure wish I could have broken an hour, but I guess that leaves something to be done next year. It was great to hang out with Paul (my husband -- he ran the race and got a great time 1:20:01!!!). Josse and I ran him in and we were yelling at him and helped him pick it up that last 1/2 mile. I also always enjoy hanging out with my running buddies, Josse, James, Kent-- Hey where was Clay? I am wondering if he went. After the race Josse and I ran 5 miles (5.33 for me), and I just felt great gratitude to God for giving me this time in my life where I have the time and ability to test myself and my running abilities.
I didn't have pain in my shin, except some feeling in the first three miles of the race (steeper downhill), I think it was just feeling the pounding from gravity on the bruised area. I didn't were my snazzy Saucony Type A2 racers because I wanted to be more cautious on my legs. I wore my lightweight trainers instead.
I did an ice bath of course when I got home. Ran with Benji. After lunch. We were going to do 1.5 miles but he was suffering the whole time so we just did one mile. This was my first jog in my orthotics. I am counting this mile as 1/2 mile since pace was slow (11:30ish).
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| Night Sleep Time: 6.50 | Nap Time: 1.50 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 8.50 | 0.00 | 0.00 | 11.25 |
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Horrible sleep last night!!! I had a hard time falling asleep initially (pretty typical for Sunday) but my brain has been more stressed and racey lately. At 1am my youngest started screaming bloody murder, then my 6 year old started screaming for JJ to stop screaming, meanwhile I am going up the stairs to see what's going on, and JJ yells back at Mickie "I threw up in my bed!" So he had thrown up, thankfully it was contained in his bed. I lost another hour of sleep trying to fall asleep after doing that clean up. Funny thing is after the clean up I felt starving and ate a banana. You would think my appetite would have left be, but no, not me. I woke up at the late hour of 7am. I forgot my gps, which is something I should do more often. I ran an 8.5 mile loop. I will run a few more miles later today. Ave pace ????? Weight 124 Noon: I ran 1.5 with Benji in 16:14 (I count this 1/2 mileage) then two more on my own, just under 9 minute pace. My legs are still sore from the race but the runs and stretching today have helped. |
| Night Sleep Time: 6.00 | Nap Time: 1.25 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.58 | 0.00 | 0.00 | 0.00 | 0.00 | 5.04 | 0.00 | 11.58 |
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Did two loops around the SF riverbottoms, one with the orthotics, one without (easing into them). When I took the shoes off that had the orthotics and put on my older shoes without orthotics the shoes felt more comfortable, but when I started running I could feel the inward pronation. Weird. It also felt like I was running with no support, like on low quality shoe. I think that's because my old shoe has approx. 500 miles and needs to be retired. Windy by the canyon. I am still sore somewhat from Saturday but it is diminishing. I have had just a couple of twinges in my shin area over the last couple of days. My foot is in a bucket now and my toes feel like they are getting frostbitten so I better stop typing and get my foot out. Ave pace 7:40, 10.08 miles
weight 124 evening: one mile with Benji then one mile on my own around the park
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.21 | 0.00 | 0.00 | 0.65 | 0.00 | 0.00 | 0.00 | 9.86 |
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Dang birds woke me up at 5:40 when I have every intention of sleeping until 6am. Well, I thought laying in bed would give my body rest too, just not as much as sleeping. So I laid in bed until my alarm went off. As I drove down to Loafer Elementary I saw Beth running up Loafer Canyon, so I stopped my car and joined her, even though she was going up the dreaded loafer canyon and I avoid hills when I can. We ran together for just under 6 miles. It was nice to have my first run with her since she's had her baby. She has kept in great shape. After I dropped her off at her car I kept running and did 6 strides. My legs were really tired. I think they are feeling "You're running in the 70's and you're banging us up." I'm just not used to the two a day (even though my second run has been very easy it is a different feeling). The strides went well despite leg fatigue. It felt good to do some quick leg turnover, even if for only 30-40 seconds at a time. Ave pace 8:18 weight 124 - I've been stable in my weight since Ogden, so perhaps I'm not going to go any lower. Hmm. If I can run fast at this weight I am happy with it. I just assumed I had to get down to where I was in January (122 a whopping two pounds lighter) and even lower since most elites at my height are in the teens. PM running with Benji at 4.30 in the afternoon, very hot but we kept to the shadiest parts of the park, 1.5 with him |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.42 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 11.42 | 12.42 |
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I met Josse at mile 10 of Hobble Creek and did an up and down tempo, this time 2.5 up and 2.5 down. Mile 1 - 6:45, faster than last week, Josse started faster today too Mile 2 - 7:16, slower, I am not sure what happened because it definitely felt like a faster effort than marathon pace. GPS may have gotten off. .5 - 3:29, 17:30 at turn around Mile 1 down - 5:57 Mile 2 down - 6:06 .5 3:05, this last half may be net downhill but has two uphill portions in it. It's a hard piece.
15:08 down, 32:38 total time So my overall pace this week basically matched last week overall, with a little less consistent splits, but I added a mile too. I felt trashed at the end. My legs were fresh to start the workout but now feel sore so I'm going to do an ice bath. I guess I am pleased I kept the same pace as last week even with adding a mile, but I wanted to keep 6 minute pace going down and couldn't quite do that. Ave pace 7:50 for whole run 11.42 miles Evening - Ran with Benji for his first 2 miler. He got a 22:15, with 11:26 and 10:49, an impressive negative split. He must be a long distance runner like his mommy!
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.11 | 0.00 | 0.00 | 0.00 | 5.26 | 1.60 | 0.00 | 10.11 |
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Recovery day! I ran 5 easy miles on my own, then joined MacK at the Payson pool for some very fun pool running. I figure 12 minutes pool running should equal one mile since I typically run around 8 minute miles. 48 minutes in pool = 4 x train miles. I am liking the cross training on Friday routine. My legs do feel kind of hammered from the miles this week. There is nothing specifically wrong, but aches and pains in various locales. Legs should be fresher for tomorrow's long run. Anyone besides Josse coming? Afternoon: ran with Benje 1.5. He did so awesome: 10:15 pace, so 15:22 all together. That is a mile PR inside of his 1.5. Then I ran to get the younger kids.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.98 | 0.00 | 1.82 | 0.00 | 1.00 | 0.00 | 0.00 | 18.80 |
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Met the SF group for an 18 mile run. Ran with Josse to start, then a mile or so with Kim and Josse, then just Josse and I again. I think Kim could have hung with us longer if she wanted to. She is running so strong. I pushed Harry's Hill, about a 5% grade for .82 miles, at 7:42 pace. I tried to push this hill hard several times last year, but it is so killer. I didn't do a stellar pace today, but I didn't give up, so I'll see if I can improve on it each time. I think I'll crest the hill a little better next time. Then Josse and I did a hard mile downhill, my time was 5:48. It felt like 15k pace, or right around lactate threshold. The run felt like a long run, my body felt kind of rickety by the end, but no specific pains. I messed up my watch a couple of times, but I think my overall average pace was about 8 min pace. I did an ice bath after, but I let the water run too long (I was doing stretches) so the water was not as cold as I like it, probably mid 40's instead of low 40's or 30's. weight 122 (water loss from run, but perhaps a sign of future weigh ins). I took one imodium tablet 35 minutes before starting running, both to test proximity to run and one tablet vs two. Didn't work. Will keep experimenting. This is pretty close to my highest mileage week ever. I do have 4 pool running miles in here, but I also counted my son's runs at only 1/2 mileage. Evening - ran 1 mile with Ben in 10:45. I think he's going to be running solidly in the 10's from now on. (I count as half).
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 1.75 | 0.00 | 0.00 | 11.00 |
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Ran by my lonesome. Felt really rickety the first mile, but then the miles were much easier.
10.05 in 8:00 pace.
weight 124
Ran with Benji 1.5 then I ran a quarter more to find Mickie.
Left glut tight today, did some stretching and Paul (hubby) helped work it out. I had to tell him "You don't use your fingers. Use your palm and the weight of your body!" He's getting better. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.30 | 0.00 | 2.00 | 2.00 | 5.60 | 1.06 | 0.00 | 11.30 |
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Met Sasha. James flaked. We did mile repeats. I don't have time for too much detail. Sasha wanted to only do 200m rest, but I wanted to work vo2 max, so we compromised and increased rest to 400 m after #2 because I did in fact need it.
1 - 5:40, 200 rest in 1:51
2 - 5:46.5, 400 rest in 3:57
3 - 5:45, 400 rest in 4:15
4 - 5:45, but only because I was able to pull out an 83 for the final quarter.
On miles 2-4 I had a hard time at the end, but Sasha harrassed me into a good workout.
I am pleased. I would say the pace was 10k goal pace, with current 10k pace at around 6:00 pace.
Glute felt fine, but sore after a little. Update: was at training in SLC all day, glute got quite stiff and sore as I sat for long periods of time. Not a good injury for sitting :) I had the kids try to stand on it after dinner, and Paul worked it out at night. It now feels fine (I'm writing this Wed morning). I ran one mile with Benji @ 9:41, a pr for him by alot, and below my 10minute threshold so I can count the mileage at face value. Then we did 2 striders. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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Forgot my watch. Ran without even a stop watch from Salem Stake Center, through Payson and back. I think its about 10.5. Glute feels just a little sore but I'm sure it will get worse as the day goes on if Monday and yesterday's pattern sticks. I have a Drs' appointment tomorrow, so will get it worked out then. Evening update: Ran 2 miles with Ben, much faster at 20:26. counted as 1/2 time. Glute felt much better today than yesterday, just minor soreness. |
| Night Sleep Time: 7.00 | Nap Time: 1.50 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.19 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 11.19 | 11.19 |
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Ran a 5 mile tempo in Hobble Creek Canyon with Josse again. We warmed up for three miles then did 2.5 tempo up and down. Here are my splits per garmin: 1 - 6:47 2 - 6:33 .51 - 3:24 (6:40 pace), turn around at 16:44
1 - 6:07 - so hard to shift gears
2 - 6:05 - finding it hard to stay motivated
.5 - 2:57 (5:54 pace), this last .5 stinks because of two uphill pieces, so glad to be under 6 minute pace.
To get the last .5 on the garmin I had to go beyond our starting point by .08, so I think my garmin had me turn around too early on the way up, which accounts partially for the fast uphill splits. I ended both this time and last week at a meadow on my left, this time I paid attention better to where I stopped in the meadow. I need to just pick a tree and stick to it so I can watch total time up and down for future workouts. Even if my uphill was 2.42 I would still be going up at 6:55 average pace, and an average pace of 6.48 (assuming distance was 4.92) for the whole workout, versus 6.53 last week. Anyway, I'll spare us all further analysis. I didn't feel like doing the workout at all, so just glad I didn't bag it. weight 124. Again! Afternoon - Dr. Brady apptmt - When I showed him where my pain was coming from in my glute he said, its the ckjalfd or dsfmdio bone. I said, can you spell that first name for that bone? I thought there was a fighting chance of me actually remembering the bone name. He said "S-I-T-T-I-N-G--it's the non-technical name for that bone." I am such a dork. Anyway, its not my glute muscle but where my hamstring and that inner thigh muscle, starts with an A (geez I can't remember) attaches to my "sitting bone" which was experiencing some tendonitis. He worked that out, my lower hamstring and my groin. Even though my pain had receded much in two days, he found ways to pull my leg (with the help of his lovely assistant Megan) and dig in right where I was feeling it. Its amazing, what ya'll with physiology and sports medicine background can do. I know I wouldn't be running right now without Josse and Dr. Brady. They're part of my team (ok, Josse is in more than one way). Evening - I timed the 50m dash for all the cub scouts and family at a pack meeting. I just wanted to run it myself the whole time. Finally someone offered to time me. So I raced this guy who had just smoked his wife (I didn't want to run against her, that just wouldn't be fair). So we race. I felt like my legs were going to fall off, like they had never run before in their life. Sprinting is such a different animal from what I normally do, the dash was even so different from my strides. I beat him by just a hair. They timed me at 7.49, though I can't vouch for the accuracy of the course nor the watch. The course was slightly uphill. I didn't add this to my mileage, just thought I would write up the experience.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.58 |
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Ran 6.03 @ 8:30 pace, nice recovery run before hitting the pool with MacK for aquajogging. It is fun to do this on Fridays, though I think it would stink to be relegated to the pool for only pool running. Legs are feeling good.
I hit the bed for a morning nap after breakfast and cleaning up. I wish I could have just stayed in bed for the rest of the day, sleep is so good, but I have so much to do today! weight 124 1.5 with Benji (counted as half), then .33 on my own home
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| Night Sleep Time: 6.50 | Nap Time: 1.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.85 | 6.00 | 0.00 | 0.00 | 0.00 | 2.25 | 0.00 | 19.85 |
| Woke up 20 minutes before the alarm (AGAIN!). Met Josse at the mouth of Provo Canyon and did 9 up and down, with a 6 mile goal marathon pace tempo down. Well, a 9 mile uphill warm up is quite a bit, and made me less motivated on the workout. My watch also ran out of charge at about 2.95 so I don't have the last three splits. The tempo started at the start of the 10 mile race we did June 14th. Here are my first three splits 1 - 6:06 2 - 6:16 (too slow for marathon goal pace, but felt like that effort so I didn't push it harder) 3 - was headed for a 5:58 mile when watch died 4-6 probably took it easier during these miles since I had no watch, just tried to keep it marathon effort and pick off the people, stopped at 5.5 or so for portapotty, then finished to the six mile point. After we finished our run (18.6 miles for me), Josse suggested we jump in the Provo river for our icing. So we grabbed some V-8 splashes (but no chocolate donut-see I'm so strong :) ) and hopped in the river. I went in up to my rib cage in the river, so that's probably worth some commando points right there. Josse laughed at me as I screamed doing it, so I probably spend all my commando points with my theatrics :( Had some Endurox when I got home then headed out with Benji to the park for his 2 mile run (21:30 so 1/2 credit) then I ran a little more to pick up our stuff.
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Camping with family at Payson Lakes. We did three hikes, a four mile one in the morning, and two two mile hikes. Swam in the lake twice. Not my typical day of rest, but no running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 | 0.00 | 9.75 |
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Camped with the family at Payson Lakes. So I started my run from that campsite. Did I mention dawn and dusk are the time bears are most active and this is Black Bear country? So I was scared I would be mauled by a bear. I ran uphill for 2 miles, passing the 8000 ft marker at .67 miles, so I probably got to 8500 feet, then I turned around and headed downhill. I finished up with four loops around the biggest Payson Lake, which it turns out is one mile around the lake. There were people fishing around the lake so I wasn't as scared there. Ave pace 8:37 (9 miles)
Monthly visitor came today, which puts my cycle at approximately 8 weeks. PM: Ran with Benji just after 8pm. It wasn't too hot. We ran 1.5 in 15:33. He's getting faster!
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| Night Sleep Time: 7.50 | Nap Time: 1.75 | Total Sleep Time: 9.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 11.20 | 11.20 |
| Went to bed feeling yucky last night. I felt fine this morning. I met TylerS from the blog for 8x 1/2 mile repeats on the road (flat part of Treeline road in SF). Let me tell you up front that I pretty much stunk up this workout. I should get some benefit from the workout, but not as much as if I had ran it smart. I think my first mistake was to be hoping to be able to hit 2:45's. If I had set 2:50 as my target I think I would have been more successful. We ran 2.11 warm up then started our repeats. 1 - 2:43, we started this one out WAY WAY too fast, and it is my fault. I am the more seasoned runner and should have been able to feel the trouble earlier. I think our first 400 was about 70 sec then I struggled the rest of the 1/2, throat burning like it does when you sprint. At the end I felt like I had ruined my workout out by starting too fast, and essentially I did, .18 rest (2:51) 2 - 2:54, it turns out the road while seemingly flat when you're running it easy, is slightly uphill on these even repeats and slightly downhill on the odd, .29 rest (3:23) 3 - 2:48, the half miles seem SOOO long, .15 rest (2:52) 4 - 2:59 (dang, double dang!), .21 rest (3:01) decide to just do 6 repeats 5 - 2:53, .22 rest (2:53) 6 - 2:59 Well, I think these splits speak for themselves. I should have been targeting a slower time and should have been more conservative on the first interval. I was pretty stupid out there today. Better in a workout than in a race. The upside is it should be fairly easy to beat this workout in the near future. 11.2 ave pace 8:35 weight 124
2 -
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.41 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.41 |
| Ran later in morning by myself. I felt better than yesterday. I fought a headache off and on all day yesterday, most likely from lack of sleep and hard workout. Family is in town so it will be hard to get in naps/sleep. Ave pace 7:47 weight 124 |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran four miles then met MacK for pool running in the new Payson pool. |
| Night Sleep Time: 6.50 | Nap Time: 0.50 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Race: |
Freedom Festival 10K (6.2 Miles) 00:38:03, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.70 | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 10.90 |
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So my Gold goal was 37:30, and Silver was 38:00, but just barely missed that one. This course is a fairly difficult one. I ran 3 miles warm up with Josse, and my husband and son were racing too so we spent some of our time looking for Benji, I gave him a pep talk for the start of his 5k then we went to the start. At the start Rena Chesser was talking with two other girls about the money and they were saying how they wanted the money so I knew right away who I was racing against. Rena in Black, another recent BYU grad in grey and a UVU runner in red. 1 - 6:18, Mile 1 is uphill with two right turns. I am behind Rena and grey shirt. I pass grey shirt at about the mile marker. 2 - 5:47, right after the first mile marker we turn left onto University Parkway and head downhill. Its hard to shift into a faster gear, but Rena is ahead, so I close the gap and am right on her from 1.25 through mile 2. I feel like I can pass but remind myself there's alot of race left, and I just try to stay relaxed. 3 - 5:53 flat on canyon road then University Ave. Rena pulls away but I like my pace and let her go a little. 4 - 6:18, I keep 6:00 pace for the first half of mile 4, but slow down quite a bit when I turn East on 100 S and on through the mile 4 marker. 5 - 6:25, hill up to mental hospital then a 180 turn down the hill. I can't kick into a faster gear for the downhill. I am solidly in second place, Rena is quite a bit ahead and grey shirt is quite a bit behind. 6 - 6:24, long gradual uphill up 900 S. I am trying to not fade and get some wind in the second half of the mile since I know I am almost done. .25 - 5:47 pace, I measure course as 6.17 but I bet it was full length, I kick to pass two guys and see I am so close to breaking 38:00 so I sprint but don't quite make it. So 10k's are way hard!!!! I should have been tougher from 3.5-5.5 miles, it's hard to keep fast so long. I think I need more long intervals to simulate the intensity of a 10k. I am pleased overall, though I wish I could have found the extra motivation in the middle. I think if I had raced it better I could have hit my gold goal of 37:30, but at the same time I'm glad the race wasn't any slower. This is definitely not a PR course. I am looking forward to Deseret News, though there is a new female team called Mormontimes.com which has quite a few fast girls who are ALL running Des News so its going to be a very competitive race. My son Ben didn't walk at all in his 5k except for one water stop! He did so great! PS - Did I mention I did a chair lift ride with my extended family at the Sundance Resort, then hiked down to Stewart Falls, then the rest of the way back home the night before the race? We finished the hike at 8pm the night before the race. Not too great for ideal race preparation, but very fun to do. I have enjoyed having my family in town but look forward to an uneventful week next week. |
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
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Day after 4th of July plus day after 10k = one groggy Saturday run. I met Josse and the SF group and did a very easy 15 miles. Stopped several times and chatted with different runners. Ice bath after. Ave pace 8:40 weight 125 (up one for the bad things I ate yesterday? I guess I am lucky its not five). I am going to refocus on eating healthy now that the clan is leaving town.
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| Night Sleep Time: 5.25 | Nap Time: 2.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.11 |
| Stayed up just after midnight talking with brother and sister in law who stayed at our house last night. I love that family came into town but I look forward to better sleep and a mellow week this week.
I ran easy on some rickety legs this morning. They really shouldn't feel so trashed after a cutback week. They have felt sore since the race. Saturday evening I started having some dull pain around my right knee, going up and down stairs, which has persisted, so I watched that knee during the run. It appears to actually be pain around the knee, above and below it. It didn't hurt during most of the run, just had a couple of twinges where it hurt for one strike then went away after a few seconds. Not even sharp then, but kind of weak. Achy and slow. Not sure I should do speed tomorrow, but now that that I have showered and stretched I am feeling less rickety. Ave pace 8:17 weight 124 |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.78 | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 12.78 | 12.78 |
| I met Josse at Sasha's and did two laps around his block so we could be warmed up and stretch before we started. It was Jeff, Sasha, Josse, and I and MattK joined us on the river trail. Then we did 6x1 mile repeats. I wanted to do 5:45's but then Sasha only wanted to do 200m rests, so I downgraded my pace expectation to 5:50, which really took some pressure off. Sasha pulled Josse in a harness so he decided 400m rest was better, but I kept my expectations at 5:50 or lower just hoped to not give up for #5 and #6. We reversed direction on each mile (1,3,5 are very slight downhill, 2,4,6 are very slight uphill).
I don't have my watch so I have to go off memory: 1 - 5:46, felt in control, after the first mile, I inform Matt that we were doing 6 miles. I didn't think he'd do them all (I need to psych up for big workouts like this) but he was a real trooper and was strong through all miles. Sasha groaned through this mile after about .25 and I told him after the mile was done that I was about to punch him.
2 - 5:49 3 - 5:46, felt much harder than #1, but I was stronger than my #3 mile two weeks ago, no mid mile slow down 4 - 5:45, feeling capable of completing the workout 5 - 5:44, felt painful but still no slowdown 6 - 5:42, slowed down in the second quarter of this mile, held on for the third quarter, but kicked the last 200m with Matt and Jeff. Thanks so much to Jeff for encouraging me in this mile. This is really the only mile where I needed him to tell me to close the gap and stay strong, etc. This is my best workout of the year, possibly of my life (not my fastest, but I am now a marathoner I have to remind myself). I have to go an ruin the post workout euphoria by getting in a tiff with Sasha about whether it's ever ok to race on Sunday. Sorry Jeff, Josse, and Sasha for that one. I obviously don't like being told what to do. Ice bath after weight 123 |
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.01 |
| I met Tyler, Ali, Kent and Pat at the Salem Stake center. Pat and Kent were going to do speed but we could warm up with them. Pat and Kent were stretching so Ali, Tyler and I ran to the corner and when we turned around Pat and Kent were gone! So we ran toward the river bottoms. We eventually ran into Pat and Kent there. We also saw Tom who gave us a quite humorous tongue-sticking out, fatigued face when we asked him what he was doing. He was doing some type of speed. We dropped off Ali at about 8.5 miles, then I dropped off Tyler at about 10.39 then I finished up to 12 miles. Ali and Tyler were going a little faster than I wanted to go, so I slowed to a nice easy pace for the last 1.5 where I was on my own. I got my first sports massage from Josse yesterday. It didn't hurt as bad as I thought it would overall, though I was brought to tears at a couple of points. I feel generally sore from it but not too bad. My knee area had no twinges during my run today. I go into Dr. Brady tomorrow.
Ave pace 8:10. Weight 123 |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.68 | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.08 |
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Ran up and down Payson with Ali. I am really glad she came because it is scary to run Payson Canyon alone. I ran .5 before we met up to warm up so I could stretch. Here's the splits up: 1 - 7:32 2 - 7:27, Ali was a trooper and stuck with me through the mile 2 marker
3 - 6:49 4 - 7:26 5 - 8:07 .4 - 7:28 pace (I have never run this last part faster than mile 5 - so happy I felt strong all the way up). total time up 40:46
My times last year were 46:10, 45:10, and 44:18, so this is a significant improvement off last year. I also felt much better, much stronger after mile 4 where it gets steeper. I am not sure when Ali finished, but I reset my watch at 45:12, so she went faster than that. She ran it dang fast. Her first two splits were much faster than any of my first two splits from last year (Ali, you can see my 8/2, 8/16, and 9/13 2007 blog reports for last year's splits). Took the downhill very slow. Bottom of right hamstring is sore. Good thing I have a Dr. appt today. Ave pace 7:53 weight: 123
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.01 |
| Ran 7.01 then met MacK for pool running for 60 minutes (12 minutes = 1 mile). Ave pace 8:00 weight 123 Went to Dr. Brady's yesterday. He showed me some weights I should be doing, so I guess I will be starting a weight routine. Nothing big or hard, it's just hard to find more time for training. He worked out my right hamstring, which was sore yesterday after the workout. It is still sore. I'll have to watch it. I am heading for my first 80 mile week ever. I have felt good every day of the week except Monday.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.75 | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.75 |
| I did it! My first 80 mile week ever! Josse and I met at the end of the HobbleCreek 1/2 course, drove up to the 6 mile mark, then ran up easy, then ran down, with alternate miles of easy and 1/2 marathon goal pace. When we got out of the car to start the run it was 50F!!! It was a little chilly to start but perfect weather for a long run. Note to self: water out of spigot of the campsite at the hobblecreek start tastes nasty! Took a gu there, so at mile 6.
So we got in about 7 miles before our first hard mile. I really would like to keep my HobbleCreek pace to 6:00 average or below, so my miles should be 6:00 or below on this workout. I would have been fine with 6:10 on the last one since its flatter. Here are the splits for the hard miles: 1 - 5:52 (mile 2 of Hobble Creek race)
2 - 5:48, did two miles easy between 2 and 3 because we missed our water bottles so we got a drink at the cherry campsite. The water tasted better there but the spigot was close to a smelly bathroom. (mile 4 of Hobble Creek race) 3 - 5:57 (dreaded mile 7 of Hobble Creek race, two uphill segments in there, though likely still net downhill) 4 - 5:47 (mile 9 of Hobble Creek race) 5 - 5:58 (mile 11 of Hobble Creek race, a nasty but short hill - likely .15 in length, also road was gravelly for last 3/4, like they purposely tore up the top of the asphalt, hopefully they will repave before the race because it will slow me down). 6 - 5:55 (mile 13, including .15 of grass at the end--why does there have to be grass at the end when my legs are so tired?). So I am happy to be sub-6 on all miles. It didn't feel easy. Hopefully this means a 6:00 pace for the race is getting close to do-able, and I am hoping this also means I am ready for a fast DesNews. I have been blessed to have great training this week, even as ran the most miles ever. Good stretching when I got home (felt way rickety by the end), ice bath up to the navel, and 45 minutes of weeding when I got home. 1:34:17 for the 1/2 marathon weight 122 (even after a banana and a bottle of water-way dehydrated).
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| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.09 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.09 |
| I'll be trying to hit 80 miles again this week, but shorter miles on recovery days and two a days on Tuesday and Thursday. We'll see how that goes. 9.09 at 7:56 ave pace, I felt mediumish, much better than last Monday. Paul is out of town so I slept in. It was overcast and already mid 70's.
weight 122 |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.56 | 0.00 | 0.00 | 4.75 | 0.00 | 0.00 | 4.00 | 16.31 |
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Bad stressy sleep. Paul is out of town. AM: Met Ali in SF riverbottoms for 6x1000 and then 4x400. I borrowed a measuring wheel from Jamie, but it was early morning and I couldn't see the thing so I couldn't figure out how to lengthen the handle, so I walked with a crooked back trying to measure the road. The measurements didn't make sense to me at all, but I figured it out later that it was measuring feet, so kind of hard to translate to meters. I picked landmarks in the end, then measured them again after the run after I was awake enough to calculate 440yds=1320 ft, 880yds=2640, 1000m approx = 880 + 220 =1100yds, 3300 ft. These measurements on the road were shorter than what we ran, but close, so we actually ran a bit longer. 1 - 3:27, slight uphill (Ali 3:45), rest 3:25 2 - 3:26, slight downhill (Ali 3:45), rest 3:24 3 - 3:27, kept switching directions so up again, (Ali 3:53), rest 3:30 4 - 3:24, rest 3:34 5 - 3:28, rest 3:24 6 - 3:29, rest 4:35 then started 400's 1 - 76, slight uphill (Ali 85), .25 rest
2 - 75, slight downhill (Ali 85) .25 rest 3 - 77, slight uphill (Ali 85) .25 rest 4 - 73, Ali hung tighter on this one and got a 77 I am generally happy with the workout. I did start to fade on the 1000's a bit, but not too bad. It's so much harder to do a workout without Sasha or Jeff pacing, but this is exactly what I need, to learn to be tough all by my lonesome. I ran over 3 miles after cool down. Thanks Ali for coming out and doing speed with me! PM: I went to Josse's and she worked out my right hamstring. It's been bugging me for about a week now. There was a big hard knot she worked on. It hurt so bad! I ran 4.25 miles on the treadmill at an easy pace (between 8:40 and 8:00). I will do abs later tonight.
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| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.33 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.33 |
| Recovery run in Salem. I saw Beth at about 2 miles and ran with her for just under two miles, then went out on my own. In the evening after my treadmill run both of my achilles were tender. I iced both, did some stretching, was very concerned about running on them, but they did just fine. Perhaps some weakness but no pain. My feet are in a ice trash can right now just to be safe. My hamstring is still tight, but not too bothersome. Ave pace 8:08 weight 121 for the first time since January, and before January 2008, I haven't been this weight since about 10th grade. Still need to tone my upper thighs, where I pack my trash. My goal is to have Sasha tell me I look like an out of shape elite runner (anyone remember where that comes from?). |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.05 |
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AM: Achy. Tender achilles tendons last night. Decided against the Hobble Creek 6 mile tempo I had planned. Ran easy around Springville with Josse. Right hamstring is still tight. When we turned around when going up a hill at mile 6 my left hamstring (or one or all of my tendons behind my knee to be more accurate) started hurting sharply. I stopped, poked at it and stretched, then started up again. The pain gradually subsided over the next 4 miles. I am falling apart! I took an ice bath and stretched when I got home and my legs feel just fine now. When I am so achy the first thing to go has got to be the speed, but the next thing to go will be the mileage. Without speed or mileage I am not good for anything :( weight 123 PM: Ran from Josse's house for a 3.02 mile run, ave 7:38 pace. It was 92F when I started--way hot. Then Josse gave me a massage and worked over my legs really good. I have knots and tight muscles everywhere but she showed them who's boss. I just laid there passively moaning and crying. Ab workout in evening.
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.83 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.83 |
| Ran 6.83 @ 8:08 ave pace then hit the pool for pool running with MacK. My legs felt tight to start, then warmed and loosened up, I stretched at mile 1. They continued to feel pretty good, though my pain in the back of my right knee returned. It didn't hurt as bad as yesterday but was present. For part of the pool running I could feel some joint popping I think from my right leg as I rotated my legs. Not sure if that's bad or ok. weight 123 I need a nap! Its my youngest son's 4th birthday today. I made sausage, bacon and pancakes for breakfast. I only ate the pancakes with light syrup, strawberries, and bananas sliced on top. Who says I've got no discipline???? |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.70 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.70 | 18.70 |
| Went to SF meeting place early because I have a church breakfast this morning. Started at 4:30ish alone, ran 3.5, then stretched while the SF group formed. We ran around the golf course. I was supposed to gradually drop my pace until I hit marathon pace then do a marathon pace tempo which was supposed to quicken as it went. I tried to pull the group of men faster, but it ended up being me and a 13 year old kid named Carter. I warned him I was going to start doing marathon paced miles soon, and he didn't seem phased (he's doing St G this year-too young to start if you ask me!). I started my tempo where we turn down Powerhouse, after 6.63 in 53:12. 1 - 6:38, uphill, Carter stuck with me for the first mile
2 - 6:31, gradual downhill, stopped for some gatorade quickly then turned around to go up Powerhouse so I would pass the pack of men behind me and hit the bushes in peace 3 - 6:30, gradual uphill up Powerhouse, stop in the bushes after this mile 4 - 6:26, same mile as mile #2, Carter had turned around with me so I had to explain to him to turn around (he was new to the SF group and I didn't want him to get lost) 5 - 6:30, gradual downhill and flat 6 - 6:53, uphill, up Zephyr, still was kind of weak in this mile (should have been 6:40-6:45) 7 - 6:39, up pretty little road then downhill, probably net elevation gain of ZERO, want to quit by this time but tell myself to hang in until mile 8 8 - 6:27, Zephyr downhill, another pitstop in this mile 9 - 6:32, gradual uphill 10 - 6:27, gradual uphill so average pace was 6:33 for the tempo, I wasn't able to increase the pace to 1/2 marathon pace like I wanted to, but I guess I should have anticipated this workout wouldn't be stellar since I haven't done more than a 6 mile tempo in recent history. I am happy with the workout in general. 18.7 overall distance, 7:25 ave pace
weight 122 ice bath after Off to the ward breakfast now. Please don't let me eat sausage (I love sausage).
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Legs felt much fresher this morning than prior Mondays. I forgot to write on Saturday that my legs felt pretty good on Saturday, but my right hamstring did tighten and cause me concern from miles 5-7, but then it got better again. Today my leg felt fine, only a little tight, but after the run it felt somewhat sore. I'm just glad no tendon has snapped and no muscle has exploded from doing 80 miles two weeks in a row. I will be dropping miles this week to prep for Des News 10k.
Did a Payson loop. It was humid and sprinkly at times. ave pace 7:49 weight 122 Evening: core workout and one legged squats without weights (first time doing these).
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| Night Sleep Time: 8.00 | Nap Time: 0.25 | Total Sleep Time: 8.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.23 | 0.00 | 3.27 | 0.00 | 0.00 | 0.00 | 9.50 | 9.50 |
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I met Ali in SF riverbottoms. We did a 3 mile warmup then 2x10minutes at threshold with 2 minutes rest (goal pace 6:15). first set -1.64 miles, 6:13 first mile, Ali was tough and stayed with me for the first mile, then .64 in 3:55 (6:06 pace) - I went 8 seconds too long!, this first 10 minutes has a slight downhill, 2:06 rest
second set - 1.63 miles, 6:13 first mile, Ali fell back after about 1/3 mile, .63 in 3:55 (6:17 pace), I went 8 seconds too long on this piece on purpose to make them even in time, this rep was in the opposite direction, so slight uphill I wanted this workout to be only medium effort. The effort was more than I wanted to keep pace, but I hit my desired pace. I was going to run 10-11 miles but I cut it a little short in an attempt to not tax my legs too much before my big Thursday race. Perhaps my legs are a little tired from the squats I did last night. Ave pace 8:13 weight 122 PM: Dr. Brady Top 3 pains: 1 - Right hamstring (still tight on Saturday workout, generally tight, not full flexibility), he worked out extensively
2 - both achilles tender, increasing as day goes on, no pain at all while running, he worked out calves and tendon areas, even the front of my calves, I have two nice bruises from them 3 - behind left knee (pain from last Thursdays runs, still a twinge or two per run there, but not major) I don't remember him treating me for that. He showed me some more strengthening exercises for my legs, and we discussed whether these were or were not bad to start in the middle of a training cycle. He said the weights are so light they are not a weight training exercise, but an introduction to strengthening exercises for my legs. He chastised me for running all my miles on asphalt but there really aren't good dirt roads around here that I know of. I am going to keep my eyes open for some though. There are so many farms and fields there must be some flat ones I am just not SEEING.
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.26 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.26 |
| Humid again. Easy miles. I sang with my music quite a bit to make sure I didn't run too fast. 8:23 ave pace Bonnie is hosting me for the DesNews 10k! She is so sweet to do that. So I'll be driving up this afternoon and spending the evening with her and her husband, then waking up way early for the race tomorrow. I am EXCITED/NERVOUS! |
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Race: |
Deseret News 10K (6.25 Miles) 00:35:02, Place overall: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.07 | 0.00 | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 15.32 |
| I slept at Bonnie's home and woke up at 4:20 for the 6am start of the Deseret News 10k. Bonnie was supposed to wake up at 4am but her alarm didn't go off, so she had to get ready in record time. We still got to the start with an hour to go. We ran about 2.5 together and stretched. Then I switched into my racers and did some strides and jogging. The start was about 10 minutes late. I saw a girl in bummies and Lindsey was there so there went first and second place. I lined up just behind Chad and AdamRW. It was nice to get to know them better. My goals were 1- be under 36:30, 2 - break 36, 3 - break 35:48 (college pr), and of course, then 4 - break 35:30, which Sasha said was within the realm of possibilities. I also wanted to place top 5 since that's where the money is, but I had less control over that than my time. 35:30 was about 5:45 pace overall, but should have had the first two splits of 5:38 and 5:36 1 - 5:18 The race starts out fast!!!! Tons of girls and guys starting sub 5:00 pace even though the first .25 was flat, then we turn and head down on a steep downhill. I start out too fast, but gradually slow and hold back and try to stay relaxed and not worry that there are 15 girls ahead of me. 2 - 5:23 I try not to panic when I see the 5:18 first split and focus on running a good second split 3 - 5:45 This mile starts flat and my watch is registering slower than 6 min pace, at 2.5 the course turns downhill and I start to reel in the two mormontimes.com girls ahead of me, Michelle Simonaitis is right behind me so lots of people who didn't know me were cheering for our local masters celebrity 4 - 5:48 Still downhill but not as steep, there still hasn't been any water and I am sure wanting some 5 - 5:40 Similar to mile 4, I am feeling good still, and I know I am on target for 35 minutes 6 - 6:07 This mile stunk, first generally flat then slight uphill for the second half. I am dying but I use my watch to try to motivate myself, trying to keep the pace below 6:00, which didn't quite happen but I think the game helped me by 5-10 seconds, a girl passes me with about .5 to go and I don't feel like going for her nor the two other girls that are theoretically in reach .2 - ? Cody cheers me on at about the 6 mile mark and out of embarrassment I decide to try to pick off the girls. I use my recent 400m repeats as confidence and turn on the burners and pass two of the three girls. The girl right ahead of me that I wasn't able to snag turned out to be Carre Joyce, who won the Ogden marathon. I got 8th place but with 35:02, I can't complain. I would guess that this race is about 1 minute faster than flat sea level (two minutes faster because of downhill but one minute credit back because of altitude). I did weaken a bit in mile 6, but I felt much stronger than the 4th of July 10k I just did. I jogged backwards on the course until I saw Bonnie and cheered her in. She ran a great race, close to a PR. I chatted with Chad and Adam, and then Bonnie's husband Dean, then met Emily Jameson and we ran almost 6 miles together. It was much faster than my normal cool down's but it was great to catch up with her and learn from her. I have felt so sick since the race. I have the runs and stomach issues. I am just starting to feel better, though my bed is calling to me to lay down. I have to wait until naptime.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.03 |
| I felt horrible yesterday after my race (I felt fine for a couple of hours after, then it set in). I have never felt so yucky. I had constricted breathing, a headache and the runs and I didn't even notice the sore muscles. I woke up feeling better. I ran nice and slow with Ali. My stomach still felt sensitive the first couple of miles with the inherent jostling that happens when running. My breathing still didn't feel 100% and my legs are sore. We stopped and stretched after a mile and that helped quite a bit. Ave pace 8:21 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 19.78 | 0.88 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.66 |
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Four hours of sleep-BAD! My legs, my quads especially, are still sore from the Thursday race, so I sprayed on some type of soreness relief spray Ali gave me, which numbed them for a couple of miles, but it wore off (I am not sure at what mile).
I met the SF group, and Josse recruited a new fast girl named Merri, and she's training for her first marathon this year (TOU). It quickly became Josse, Merri, Hal, Chad and I. We went up to the top of Harry's Hill. Remember I said I would always push this hill. So even though I was sore, I pushed the hill. I was behind everyone because of a VPB. Hal was taking the hill hardest so I didn't think I'd catch him but I did at the end. .88 miles in 7:33 pace. Last time I did this hill (5 weeks ago) I did the hill in 7:42 pace, but I didn't crest the hill as much so it was .82 distance. We did the Salem loop and met up with Darin then went around the golf course. By this time it was just Darin, Hal, Josse and I. Josse said she wanted to take it easy but I was feeling pretty good so I went a little faster with Darin, but our pace kept dropping, eventually below 7 min pace. I turned around for Josse, and we finished up with Hal. 8:02 ave pace. Very hot morning but at least there were clouds so no direct sun in the face. I didn't notice any hamstring issue other than some tightness.
Ice bath after, which I was able to make colder by freezing sandwich ziploc bags full of water. I had five of those, three cold packs, and the whole ice making container in the tub with me. I stayed in an extra long time and there were still the five ice chunks (shrinking but still there). I think I'll make these bags more often because the last time I went in the ice bath it didn't feel cold enough. weight 122
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.15 |
| So hard to fall asleep and stay asleep when I have had a good Sunday nap. I especially have a hard time if I put on my coach hat, since I self-coach. I think about upcoming workouts and what I should do, mileage for the next month, up coming races, and it's all highly not conducive to sleeping. Oh well, so I ran by myself for 11 miles. Right ham still bothering me. It started at the lower tendon, shooting up, and by the end of the run that didn't hurt but my upper attachments to my "sitting bone" hurt. I was debating whether to delay my dr appt since my legs in general feel fine, but the ham needs some work. My flexibility in my hams has decreased in the last month because of this tightness/soreness even though I am stretching 1-4 times a day. ave pace 8:00 weight 122 Defyance |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 5.00 | 18.00 |
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I had a hard time falling asleep again last night. Took some Benadryl and that helped. I warmed up with Josse 1.87 before 5:30 meet time, then we stretched and negotiated the workout with Sasha. We coordinated what the workout would be (3x2mile, with 200m rest) by email but Sasha thought I should do 6:00 pace or even 5:55 until failure. I didn't want to fail or race today since I am still just 5 days out from DesNews, not only a 10k but one that bangs up your legs, so I wouldn't change. He agreed to keep to plan but then asked if I would wear a heartrate monitor. I was feeling gracious since I won regarding the workout, so I agreed. He wore the watch that says what my heartrate was and tracked it through the workout. I was around 85 to start, rising to 130 or so during the warm up. After about 2 miles we started the first "cruise interval". I wanted 6:05-6:10 pace, Sasha wanted 6:00 or less pace. He generally won that fight. 1st interval: 12:00 5:56 first mile, 6:04 second mile, this is down the river trail so a slight downhill, we had more like a 400m rest after the 1st one because Sasha had some business with the bushes 2nd interval: 12:02 5:58 first mile, 6:04 second mile, this is a slight uphill, 200m rest 3rd interval: 11:52 5:59 first mile, 5:53 second mile, this is slight downhill, at the very beginning of this interval my legs felt tired and sore so I knew it would be tough making it through the last one. Sasha was having me give him five through the 5th and 6th quarters, challenging me to increase my heartrate (which was hanging out around 174). I started to pick it up as he challenged me to start my kick with about 600m to go and we tried our darnest to get my heartrate above 180 in the last 400. It got to 180 but not above. Much crying and close to throwing up at the end of this interval. I am very grateful for him pacing me through this workout. I went faster than I wanted to (I wanted the pace to feel more controlled) but I am happy to get challenged and to work hard when I do come up to workout with his crew. I'll be up again in two weeks and we'll try the 6:00 to failure. Sounds like a load of fun! Josse had to get to get home early, so we saw her after the first and toward the end of her second interval. She broke 13 min. for her first, so excellent! I have a Dr. appt after some work this afternoon then will need to get another run in to reach my mileage for this week (85-ouch!). Stretching, ice bath, Endurox (new flavor fruit punch - it's so gross but I guess I'll get used to it, I better anyway because I have a huge tub of it) weight 122 PM: Appt w/ Dr. Brady, had my back, hip and right hamstring worked on. Then ran 5 miles on the river trail. It wasn't bad in the shade but brutally hot (high 90's) in the sun. Ave pace 7:47
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.36 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.36 |
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I had to fast from 7pm to 7am for some blood work this morning. So I went to be early last night and got up early to run. Met Ali at 5am in Salem and ran to the ballpark and back. I was ok until about mile 9 and then I started to fade bad, probably because of no food after 7pm, and I had run yesterday afternoon so my body probably wanted some more fuel, or it was just mental and I was being a baby. Either way, slowed way down and finished most ungloriously.
Ave pace 8:18 weight 120 (must be the fasting) I am going with my family to Raging Waters in SLC so it should be a fun but tiring day in the sun. Time for some chow! |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.27 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 15.67 |
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Ran with Merri up and down Payson Canyon. I was going to do some stride but forgot until less than two miles from the bottom. Doing them showed me how sore my legs were. I think going downhill recalled the downhill soreness from my race one week ago. We didn't tempo up but our time up was 47:07 for 5.4 miles. 11.20 miles total for morning. 8:10 ave pace
weight 122 PM: Ran 4.47 at 8:21 ave pace in WH (higher altitude, about 6000 ave). I did the boring park loop, did the shady part uphill to increase the percentage of time in the shade. Ran through the sprinklers. Still nasty hot. Evening: abs, stretching and leg exercises. Enough to count as three workouts in one day. Geez. |
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.04 | 10.04 |
| Ran 5.04 in 8:00 ave pace, then hit the pool for pool running. I thought maybe MacK was out of town but was thrilled that she came. She was making me laugh quite a bit, probably a cruel attempt at drowning me :) My legs always feel so good after getting out of the pool. I think running and then pool running is a great workout late in the week when your legs are feeling banged up. weight 122 |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.82 | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.82 |
| I met with Adam RW, Josse, MattK, James, Merri and her friend Tammy at the mouth of Provo Canyon for up and down, a 20 miler. I wanted to do some fast miles and have this be one of two hard workouts for this week. I felt good as we ran up, but when we turned around and started the fast miles it seems like I had to fight to stay in the right pace. My legs are sore, and I'm not sure if it is residual from the race last week or just from high mileage this week.
After just over 3.5 hard we took a break at Vivian park so I could hit the bathroom and get a drink. We were rerouted to the road because of the canyon fire, and as I picked up the pace to resume the tempo I got a side cramp that I couldn't shake so I flaked out on the tempo at about 1.5 miles. So the workout portion of the run bordered on ignominious. I was embarrassed to have a fast guy come down from SLC and for me to not be able to do a good workout that would count for something in his book. I get kind of stupid when I run, the brain shuts down, and I forgot that you breathe deeply to get rid of side stitches. Oh well. I guess not all workouts turn out. On the bright side, it was really nice to run with bloggers I don't normally run with, the scenery was awesome, Adam picked up 17 cents or some outrageous sum of change off the road, and we had what amounted to a post race ice bath party in the river afterward. (PS real runners sit down in the river, if you're going to get in, get in all the way baby!) I bought a pool thermometer yesterday and brought it in. It registered 57 degrees, not really cold enough but it seemed plenty cold to my toes. weight 121 I now have to pack and prep the house. We are going to California for a short vacation. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.58 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 | 12.58 |
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They paved paradise, and put in a parking lot. . .
AM: 8.18 miles of cement. A very non glorious pavement pounding run back and forth on Harbor, the road with a gazillion hotels/motels by disneyland. I went around the block and the other road was more seedy. There are so many stop lights I did the geeky run around waiting for it to turn green action. Slow pace while waiting for lights, definitely faster pace when actually running. I want to do some speed tomorrow, but it looks like it will have to be of the fartlek variety. We are going to Irvine and the beach, so I'll do a second run there.
Weight: O dear me, I didn't bring my scale, but I better start eating healthier, that's for sure. We went to Medevial Times last night, which was so fun for all of us, but the food was one size fits all: tomato soup, garlic bread, garlic potato, 1/2 chicken, a rib and a pastry. I skipped on the pastry but ate the rest plus two servings of sprite (I was thirsty!). I now close my confessional.
PM: We went to the beach just north of Crystal Cove with Paul's brother and sister-in-law and their two little kids. Then we went to their home in Irvine and they treated us to a yummy lasagna dinner. I still hadn't gotten in my PM run so I ate a small portion, waited 1/2 hour, then ran through UC Irvine and the faculty housing, uphill the first part of the run, downhill the second. 4.4 miles, 7:45 ave pace |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.03 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.03 |
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Ran up and down a safe street by Disneyland three times to make 10 miles. I started really slow and gradually picked it up to marathon pace, then slowed down after holding the pace for a while. ave pace 7:48
We are going to Knotts Berry Farm today so I will have a ton of time on my feet today. Wish my legs good luck! |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.66 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.66 |
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I'm getting sick of cement and this Disneyland route!
We were at Knott's all day yesterday, and my feet and legs were tired from that. My right achilles felt really tight so I stretched before the run, then about one mile after starting, and again at the end.
Ave pace 7:52 pace |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.03 |
| 4am is way too early to wake up. This mornings run felt just like a tax season run - I felt like death to start but then started feeling better with each mile, and each mile got quicker. Only had time for 5 miles before leaving Cal to make the long drive back to Utah. We made it. Trips are not good for training. I am glad to be back and to be able to sleep in my own bed tonight. Ave pace 8:33 |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.01 |
| I did pool running for 60 minutes (count as 5 miles) then ran 7 miles easy. It was nice to sleep in another hour and run after the pool running. One good part about my low mileage for the week is that my legs feel fresh for tomorrow and less aches and pains than prior weeks. ave pace for the 7 7:57 victory over the family vacation: weight 122 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Race: |
Provo River 1/2 Marathon (13.1 Miles) 01:18:40, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.90 | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 6.90 | 20.00 |
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Bad sleep. I dreamt I got to meet Green Day then went to one of their homes (they lived with their mom) and I proceeded to lecture the poor fellow on how he wasn't living his life well. For the race I was hoping to break 1:20 but the gold goal was to hit 6:00/mile ave pace (1:18:41 or so). I did it and got first place too! Woke up at 4:10am, ate two pieces of whole wheat bread, picked up the babysitter, and took off with Paul to Provo. There were a ton of buses at the Riverwoods. We got in a line and got on the first bus that filled up, but it turns out we cheated because there was a long line of people in the other direction trying to get on. Sorry. At the top James was doing his best to get the buses to turn around in an orderly manner. Our bus hit a sign on a tight curve at the turn around point. I left my bag at the start and helped James with the buses for a few minutes, then ran downhill to the park with restrooms. It was about 1.5 miles before I got there, so I took it nice and easy back up the mountain to the start. Stretched and chatted with bloggers. I didn't recognize Dave Holt with his buzz, nor Steve C, who I mistook for Adam, who I haven't seen in forever. I am full of faux pas. I met Kristen (used to be Barnes) from my BYU college days and we chatted for a while. I also met a couple of Sojourners. I had enough time for all the prerace business so it was perfect from that stance. On to the race: My GPS watch misbehaved the whole time so I had to make complicated calculations in my head and I don't remember all of my splits. I'll break it down the best I can for posterity: Miles 1-4, steepest downhill, 5:40's or so, the male bloggers dominate the front packs and I wish I could stay with them, they had such a nice pack, but I knew I should be 10-20 secs behind them so I keep my distance, Craig blows by me at mile 1 or 2 and I let him go because I don't want to blow out my legs on the downhill. I hope to get him later but he was always just ahead. Mile 5 6:01 (per mile marker)- starts downhill then a gradual uphill as we hit the highway. I just try to reel in Red shirt while on the highway Mile 6 6:06 - more uphill on highway then start to hit some more downhill, I get right up on red shirt but he doesn't like it so won't let me pass Mile 7 5:45 or so - we have a water stop so I take a gu, red shirt puts some distance on me, I nearly choke on my water, and my shoe lace unties, I try to run with it untied and ended up never stopping to tie it (but I have a blister as thanks for that). Mile 8 5:50 something like that, trying to get into a manageable rhythm for the rest of the race Mile 9 6:26 perhaps the mile marker was off for the 9th mile, or I slowed down. I tried not to panic with such a slow time for this mile, I gave up alot of the cushion I wanted for the last three miles, I tell myself to run the next mile faster Mile 10 6:00 (all miles are per mile markers) a much stronger mile, I switch my watch to total race time and tell myself to push hard to see if I can be under 66 minutes at mile 11. Mile 11 65:38, this is a flat mile, feeling in the groove, I know I can hit six minute average pace for the race if I stay strong for the last two miles, trying for a 6:10 for mile 12 Mile 12-13 have no idea on splits for these, I tried to stay tough but there was no mile 12 marker and I was in no mans land, red shirt was way ahead, noone behind, I try to pick it up in mile 13 but feel the need to go to the bathroom so I back off. Last .1, lots of cheering for #1 lady and I give a little kick and I try to smile, and I raise my hands for the finish, but there's no ribbon so its pretty dorky to do that really. The clock at the end was a minute off and I stop my watch a little late (too busy raising my hands) at 1:18:42, so my time was likely 1:18:40 or so. Yeah! I won and I got the time predicted from the Deseret News 10K! I think this course was faster than last years because of the course change, so it is likely only 2 minutes slower than Hobble Creek instead of the 4 minutes the race predictor "predicts". I met several people after the race. Hopefully they'll join the blog (if you are reading this, join the blog already!). FRB/St. GRC had an awesome showing today. I hope it caught the attention of some media and we'll get a newspaper article out of this race. On an embarrassing note, I took an "ice bath" with my new thermometer and it only registered 61 degrees, way too tepid to be much of use. I have been putting in more ice, and I accidentally put too much water in, but I will continue to monitor my ice bath temperature, and try to drop it down to an acceptable range (I also need to research ideal range for it, though I am sure its not in the 60's). weight 122 - I thought I would be below 120 by this time of year, but I am meeting my racing targets without a lower weight, so perhaps this is my ideal running weight? I still have some junk in my trunk but perhaps I always will.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Bad dreams! I dremt that the first two marathons I have done, (st. G and ogden this past year) were actually done with multi hour breaks in between running stints because I had to work and take care of the kids, so in reality I had actually never run a marathon all the way through. Glad that was just a dream. I started this morning's run on my own but saw Whitney and joined her. She was on a recovery run but running 7 flat pace, so I, embarrassed, asked if we could slow it down. My legs are still sore from the race. We slowed it down but only to 7:15 ave pace for the 5 miles I ran with her. I finished up my miles on my own, though I saw the high school's cross country team ahead of me and caught the stragglers, held myself back from catching the main packs since I'm doing a hard workout tomorrow. I did another ice bath this morning. This time added one ziplock baggie of solid ice. Temp was 59F. Still too warm. I guess I better start filling up some more ziplock bags so I am ready for tomorrow. This week is supposed to be another 85 mile week. Fun fun! weight: 123 (lots of banana chocolate chip cookies yesterday while watching the olympics-a bad sort of irony to be watching the olympics while stuffing my face with cookies- I'll have to stick to fruit for the rest of my two week couch potato stint called the summer Olympics)
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.26 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 3.75 | 18.26 |
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AM: 14.5 miles, Met Josse before 5:30 and ran 1.5 miles then went into Sasha for a RB (real bathroom) and stretching. Josse's coming down with something so she hung out with MattK during the tempo. He also seems to be under the weather. We did a long warm up before starting the tempo, to get more light. It was so dark on the trail during the first half of our warm up. I really think Matt would have tried to sneak by us when he passed if I didn't say, "Is that Matt?"
The goal for the tempo was 6:00 pace until failure (hopefully 6 miles, 5 miles ok, my best was 3.5 miles in June). I was still sore during yesterday's run, but my ice bath seemed to take care of it, but the workout brought back the pain.
Mile 1 - 5:58
Mile 2 - 6:04 (1:31 each quarter, I felt ok at that pace but felt like picking it up would make me quit)
2.5 is turn around, Sasha's already asking me to give him five, a bad sign, I am already slacking on pace
Mile 3 - 6:07
Mile 4 - 6:08, Sasha makes me surge to pass him and plays other running "games" with me to keep me in it
Mile 5 - 6:04 (was about 6:10 pace for the first half and less for second half), Sasha said our last 200m was a 41. Much crying after, I don't think I could have done it much better today.
5 miles in 30:21. A great time for me for a 5 mile tempo, but dang those 21 seconds!
We ran back to Josse and Matt who were following our same route and did an easy run back.
So, this workout was a great workout, a hard work out, but I didn't meet my goal. I also didn't give up when I saw that I needed to go a little slower, so that is nice practice being tough even when you're not feeling it.
My legs were so sore after the workout, so I decided to jump into the river, since I wasn't going home. I was the only one who did so I had a very enjoyable cold 10 minutes of contemplating life in nature (though I could hear the sound of the freeway faintly, but I tried to ignore that spoiler). I showered at Josse's since I was going in to work, this saved me an hour, a couple of gallons in gas, and Josse even made me a yummy egg, honey, and whole wheat toast sandwich while I was showering. She is so sweet :) PM: Ran 3.76 in the heat of the afternoon up in WH, so hilly and hot! 8:48 ave pace Throat feeling a little throaty and I was so tired this evening so I snuggled in a blanket and watched the Olympics in the evening.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I saw Clay this morning as I drove down the mountain. He was going up Loafer, so I asked if I could join, he said sure but I'd have to catch him. I had to drive .5 mile to park still, so I drove, parked then thought, "Dang, he's 6 minutes ahead of me now, I'll never catch him!" Thankfully he stopped and stretched, so I stopped and did some stretching too. He's bouncing right back from his injury. We ran up to the Elk Ridge turnoff then back down. That's enough of Loafer Canyon for me. It keeps going up for another 2-2.5 miles, but it's a killer and much steeper than any race unless you're a crazy trail racer like our own mountain goat Jon. I still had about 5 miles to run after dropping Clay off. My legs are tired. I am sure it's from the race, yesterday's tempo, and doing two runs yesterday.
Ave pace approx 9:30 weight 122
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 3.00 | 0.00 | 0.50 | 0.00 | 0.00 | 11.00 | 15.00 |
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AM: 11 miles. Met Merri in Salem ran to SF and back. We did 8 strides within the run. Ave pace 8:21. My legs felt pretty fresh at the beginning but they still have some soreness and fatigue in them. PM: Went to Dr. Brady's. He worked on my right hamstring, which is still tight. He asked if I had ever tore my hamstring where he was working on it (in the middle), I said not that had been diagnosed. So perhaps there is a small muscle tear there. He put on another bizarro chinese herb patch on me, on the ham. I also had him work on my left groin area, which is sore intermittently over the last couple of days. I don't feel it when I run, just sometimes when I play with my kids and other times. Ran 4 miles in the afternoon. I started at the 7-11 by the Provo River and hopped on the river trail. It was hot! (90something) I was running out of time due to a last minute client need as I was trying to leave the office, and I had to get home at a certain time, so I wanted to run 7 min pace. But my legs felt tired the first 1/2 mile, with my right achilles tight, so I took it easy the first 1/2 mile, but then I warmed up and felt good, so started to push the pace. I did marathon pace in the middle three miles. Splits: 7:21, 6:35, 6:32, 7:05 Shoe totals: Red sox: 50, Brooks Defyance (Blue): 395, Asics Stratus 2.1 (Purple) 59
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.34 |
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I didn't even try to watch women's gymnastics. I was so tired and I knew it would run late. So I got decent sleep instead.
I ran 6.09 miles then did pool running with MacK for 63 minutes. My chinese herbal patch came loose so I got out of the pool halfway through the workout and wrapped half my thigh in athletic tape to help it stay put. And the tape is really tight so the result was a very unattractive looking thigh, oh well, a self esteem boost to MacK as she thinks, "I can't run much right now but at least my thighs will never look like Michelle's!" It is the last day the pool is open for early morning swim :( I am so sad. It has been such a nice weekly break for my legs. We had a great time chatting and catching up. They turned on the slides and we went down the steep one after we were done. weight 121.5ish Shoe totals: Red sox: 50, Brooks Defyance (Blue): 401.09, Asics Stratus 2.1 (Purple) 59
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.83 | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.83 | 20.83 |
| I met James, Josse, and Me at the end of Hobble Creek, then we drove up to 6.67 miles from the top. We ran easy up then 3x3miles at marathon pace, with 3 minutes rest in between (well that was the plan). We did the up part easy pace, then stretched, potty breaked, and I took a gu and had water at the top, then we ran some more to get about 7.33 before hitting the starting line. I got my splits from the road markers. The mile marks were very clear since they just repainted them for the race next weekend. First set: 17:39 (6:03, 5:46, 5:49) James and I ran the tempo part together, we were able to stay somewhat conversational for the first two tempo intervals, though in broken sentences for me, 3:01 rest Second set: 17:50 (.61 by garmin @6:04, 6:01 by road markers, 5:50 by road markers, .4 by garmin @ 5:39), 4:45 rest because of VPB for me and water stop, then we ran a bit more to start at the fork in the road just before the golf course Third set: 17:40 (I missed the mile 7 mile marker so the only mile marker split I had was in the middle at 5:50) In this set I felt yucky the first mile (some uphill and dodging bikers), really good the second mile (I'll let myself feel good and even say I pushed James on this mile), and in the third mile I felt ok the first half and started to feel spent by the second, but James started to feel me slide and coached me through the last .5. James was such a great help throughout the whole workout. He reminded me that I need to practice doing inventory checks: (breathing, relaxed arms, shoulders, and I would add no excessive heel striking, pushing the ground with my legs). I need to do this in my workouts so I can do it in races. We went uphill for probably .25 while finding Josse, then went back down and have several easy miles to finish out the workout. 2:32.38 for the whole run, 7:20 ave pace Stretching at the end, we found Me up by my car (mile 6.67 on the course). Her feet bugged her in the workout. I am glad she hung out by the car. Major ice bath when I got home 54-55F. weight 121 I am so excited I am tubing down the Provo River this afternoon! Perhaps I can stick in my legs for part of it to get them iced again! Also the women's marathon is this evening! Anyone who wants to come to my house to watch can come, see my posting on the discussion forum.
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.01 |
| I had great sleep Saturday night and a great Sunday nap and paid for it with horrible sleep last night. I ended up on the couch watching the Olympics after midnight.
I ran 11.01 at 8:08 ave pace in Salem/Payson, with four miles on the canal trail. I felt slow at the beginning but warmed up just fine. Not much soreness from Saturday's workout. Some tenderness in one knee, hamstring still tight but not sore. weight 122
Shoe totals: Red sox: 50, Brooks Defyance (Blue): 412.10, Asics Stratus 2.1 (Purple) 59
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.80 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.80 |
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Kids started coughing yesterday, and this morning I woke up with a little bit of a sore throat. AM: 8.18 total. On my own for speed. I hate to do speed alone. I was going to do 3x2miles at threshold with 2 min rest, but between my little sore throat and my slow warm up I decided to cut it to 2x2 miles. I ran just over 2 miles then started into the workout at the mile 3 marker of the Speedy Spaniard, toward the rodeo complex. 1 - 11:55 (5:53, 6:01) Toward the end of the first mile, it looked like I was headed for 6:26 by my garmin and I was going to throw in the towel, but by the road markers it was 5:53, so I kept going. 2 - 12:33 (6:08, 6:25) Reversed directions to make it slightly uphill and into the wind (especially the second mile) So the first mile was about the same effort as the first two. Mile 4 was just a stinker and I obviously did poorly, so I'll count it as marathon pace. Overall I am not displeased since I was considering bagging the whole workout in the first mile. I tend to not do the best workouts inside the week of a race, so I'm just keeping consistent on that front :) I have been taking Zicam to try to not get a full-fledged cold. weight 123 ice bath. PM: I did a run in Orem with no watch and no idea how long the run was. I was praying it would be at least 3 miles, and it was 3.62 when I mapped it on the course tool. Then I went to Josse's house all sweaty so she could give me a sports massage. She worked me over real good :) Thanks Josse! My husband and kids are no longer going to St. George so that turns St. George into a PAR-TAY! (Well a party for masochists).
Shoe totals: Red sox: 50, Brooks Defyance (Blue): 415.72, Asics Stratus 2.1 (Purple) 59
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.06 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.06 | 11.06 |
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11.06 on my own this morning 7:52 ave pace. I locked myself out of my car, but thankfully TylerS ran by where I had parked as I finished up my run, so he ran home and got his truck and drove me home. Thanks Tyler. I think I may have left my key out there during one of my two bathroom breaks this morning. I have to go investigate. That should be fun.
While I waited for him I did a good stretch session and abs, but then I was also starving by the time I got home--so hungry! And our milk went bad even though it wasn't supposed to expire for another three days, so I can't have cereal. I guess I'll have to suffer through some eggs and toast this morning. If I were Phelps I'd eat some hashbrowns. I saw him eating hashbrowns on tv and haven't forgiven him yet :) weight 121 Heavenly PM nap. Strengthening exercises in the evening.
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| Night Sleep Time: 6.25 | Nap Time: 1.75 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 11.10 |
| I ran alone again, this time without music. From Salem around the SF riverbottoms loop. 8 strides in the middle. The wind was strong this morning by the SF canyon. My legs felt great at the beginning of the run but kind of sore by the end. I still have just a trace of sore throat, so I am still taking Zicam and trying to get more sleep.
Shoe totals: Red sox: 50, Brooks Defyance (Blue): 426.82, Asics Stratus 2.1 (Purple) 59
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.04 |
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Easy run, ave pace 8:15. Some Metallica, Linkin Park and Gwen, and NPR of course :) Nice mix eh?
excited/nervous for tomorrow.
weight 124
Shoe totals: Red sox: 50, Brooks Defyance (Blue): 426.82, Asics Stratus 2.1 (Purple) 67 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Race: |
Hobble Creek 1/2 Marathon (13.1 Miles) 01:17:14, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 18.10 |
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Bad night sleep. Lots of dreams and sleeplessness at 2am. On to the race: We got to the buses at 5:45. Marcie and Jody were there and Paul and I rode up the same bus as them so we could chat on the way up. Jody, Marcie and I run the .75 miles up to the starting line to warm up, and we joined Josse there. There were lots of bloggers at the race (some even with purple ponytails!). We contemplate waiting in line for toilets but the stench downwind from them was bad, so I hit the bushes twice while warming up. At the start line Dustin made up the contingency of bloggers who could beat me today. It sounded like we might be able to run together. Marie Glahn (a Sojourner I met at the Provo 1/2) showed an interest in tagging along with me so I invite her to start with me. I am not aware of any female competitors (there was a registration list and I checked for any potential female competitors) but anyone could pop up. My plan is to run 5:40's for the first 15k then just try to hang below 6:00 for the next couple of miles and be as close to 6:00 for the last mile. This is a downhill course, the fastest in Utah, and I thought it would be about 2 minutes faster than the Provo 1/2 (not 4 minutes as predicted by the predictor). I was hoping to break 1:16, but would be happy with 1:16:40, but turns out I have to be content with 1:17:14. I took splits from the road markers since I knew the GPS watch would be useless. 1 - 5:48, downhill, The race start was a siren (like a police siren), very confusing if you ask me. Very quickly Mike Vick takes off and then its Dustin and I leading the rest of the runners. We are perplexed why there aren't some inexperienced young ones popping out a 5:00 or some fast runners ahead (besides Mike, of course). I am concerned that maybe we are going too fast since Marie Glahn didn't go with us (she said she wanted to start at 5:30), but Dustin got a little ahead by the one mile mark and the mile was 5:48. Turns out Dustin was right on pace and I was behind goal. 2 - 5:33, downhill, I catch up to Dustin and we run together (very nice) 3 - 5:53, downhill with some rollers, Dustin pulls away at about 2.75 (why did I let him, not like my pace was hard), water stop at mile 3 made his small lead a little harder to bridge 4 - 5:26, much better, still downhill 5 - 5:45, downhill
6 - 5:59, downhill, no! too slow, have been running behind Dustin since 2.75, trying to bridge the gap, I noticed he is not running tangents too well so I try to use that to my advantage, gu at 6 miles, water stop at 6.5
7 - 5:54, thrilled with this split because this mile is tough, two uphill sections, but overall the mile is still downhill 8-9 11:24 for the two miles (missed the mile 8 marker because there was a water station there), getting hot!, rolling downhill, but the uphill sections make it hard to keep my rhythm
10 - 6:10, this mile is so stinky, it is the same place where I didn't do well with James last Saturday, thankfully there were some spectators so I couldn't totally dog it 11 - 6:02, I wanted this mile to be below 6:00 so bad, but I was close, I passed Dustin at 10.5 as we went up a hill that lasted only .2 but seems so nasty at this point in the race, 12 - 6:19, wheels wobbling, just get me to the finish line 13 - I have to get a 5:59 by my watch to be sub 1:17, so I try to be close, but only manage a 6:09 or so (I didn't lap for the 13 mile mark, too close to the finish). I didn't kick at the end as much as I should have :( Overall, I wish I could have been 1:16:40 or faster, but it was a great workout, and I think my effort never slacked off too much (some weakness in mile 12 but not too long of a weak point). I just kept telling myself to keep up the effort, to turn over those tired legs. I think this race is great preparation for St. G because it pounds your legs then you get flat at the end and you have to find a way to keep with it. I won the race by about 3 minutes, and posted a time comparable to some elite ladies who have gone to OTQ, so I can't complain. After the race I met several bloggers I haven't met face to face. Most notably 1) Marion-self proclaimed peanut gallery of the blog, who is way cuter in person than even her picture on her blog, it is awesome when people's personality are as sweet and cute as their outside. She is perfect! and 2) Brent finally! He congratulated me but I didn't know who he was at all, so I asked his name and it was B of BS Rools! And I met Sylvie too.
I won a bouquet of flowers, a $150 gc to Runners Corner (everything is way overpriced there, so this is worth maybe 4 pieces of clothing on sale), a pair of shoes and a plaque (not bad!, much better than the Provo River 1/2). It was quite a festive atmosphere, especially as I get to know more and more runners in the community.
Lots of bloggers posted PR's and great performances. I can't wait to read some race reports (sorry mine is so long). |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.26 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.26 |
| 10.26 easy @ 8:07 ave pace. I felt fairly sore at the start, but the run helped shake some of it out. Now I just feel some faint residual soreness. I want to go out and run hard tomorrow but I am guessing my body's not ready for it. weight 122
Shoe totals: Red sox: 50, Brooks Defyance (Blue): 426.82, Asics Stratus 2.1 (Purple) 67, Mizuno WaveRider (aqua) 10.26
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.39 | 0.00 | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 16.39 |
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AM: 12.38 total. My legs felt pretty good yesterday after my run, and I was feeling edgy to get back out on the road for some speed, so I decided to meet Steve K, Darin C, and Carl. They were doing 6x2 min on/1.5 min off, then 2x1 mile. All my times/paces are off garmin so they are only approximate. Gives you an idea, though. Warmed up 3.4
1 - 2:00 (no split for this one, I forgot to start garmin), stayed with Steve and Carl for the first one, they were chatting, but by the first half I was working 2 - 2:03 (.37, 5:36 pace), sticking with Darin, they're taking their rest at 8-9 min pace, fast for between intervals for me 3 - 2:02 (.35, 5:48 pace) 4 - 2:00 (.33, 6:09 pace) 5 - 2:01 (.36, 5:34 pace) 6 - 2:00 (.36, 5:30 pace) rested 6:06, a little longer than planned because someone had to hit the bushes and it wasn't me! 1 - 5:55 mile, Darin pushed the beginning, I pushed the middle, then he pushed the end, Steve King and Carl were behind us to start and Steve caught us with about 5 sec to go 4 min rest 2 - 6:03, felt like a death march, on south part of SF main street, past the rodeo, trying to keep legs turning over (they feel like bricks at this point), I let Darin pull away at about .5, but then we turn toward Bishops Storehouse and the wind hits, us, I surge so that I can draft off him, I finish probably 2-3 sec behind him. I felt like not doing the workout after the second 2 minute bit, but I held on pretty good. I ended up with pretty tired legs, probably because of Saturdays race.
ice bath weight 121 PM: 4.01 miles while JJ was a preschool, 7:47 pace evening: leg strengthing, abs, and stretching, a full day of training! Shoe totals: Red sox: 50, Brooks Defyance (Blue): 426.82, Asics Stratus 2.1 (Purple) 93.02, Mizuno WaveRider (aqua) 10.26
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| Night Sleep Time: 7.00 | Nap Time: 0.75 | Total Sleep Time: 7.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.08 |
| way easy slow run. I gave myself the nickname road slug in honor of this run. I ran 4 miles with MacK in the middle, our first run in 3 months together. Those were some of my fastest miles. Shoe totals: Red sox: 50, Brooks Defyance (Blue): 426.82, Asics Stratus 2.1 (Purple) 67, Mizuno WaveRider (aqua) 21.34
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 5.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| I got to bed late last night (yes I am going to blame Paul), Paul wanted to watch the news. I got in bed around 10:45 and by that time I was stressed because I needed to wake up at 4:25. I noticed my breathing was rapid as I was trying to fall asleep. I was stressed and anxious--GOTTA SLEEP NOW! GOTTA SLEEP NOW! Well, that approach seldom works. At 11:15 I got up and took two benadryl. They made me groggy but I still has wrestless sleep, with two distinct dreams. On to the run, I felt like death starting my run. Dr. Brady advised me to not do speed today since he worked my hamstring over yesterday, but when you set up a workout to be paced by a guy who's kind enough to do it, you don't want to back out. So combine a tight/sore hamstring with grogginess (Josse can attest I really woke up halfway through our 9 mile run) and I am not feeling like tempoing the end of this 22 miler. I ran with Josse for 9.2, then met up with a crew at Sashas. I warned Sasha I was feeling foul, so he suggested a 4 mile tempo at the end. We started off slow, but once it was Derek, Jeff, Sasha and I, we dropped to 7:15-7:30 pace. Then after 6 miles with these guys, Derek peels off, and Sasha declares we will start my tempo and it will be 6 miles. After a couple of quarters at a slower pace (6:45-7) I was wondering if the tempo was really starting. I tried to keep the effort marathon pace, sustainable and comfortable, 1:36 became the standard split after 2 miles. The turnaround point was about where my hamstring started to feel more sore, and I wanted to quit at 4 miles, but I just kept plugging away quarter after quarter, until we had only one mile to go. Sasha challenged me to get a 3:10 last 1/2 mile and I got a 3:01, with a nice kick at the end. My legs felt like they were going to fall off, and I had 21.43 on the watch so I had a small cooldown. I appreciate Jeff and Sasha for pacing me on the tempo. They're great to do this for those of us who are brave enough to let them. I bought a bag of ice on the way home and brought the temperature to 52F in the bath for my ice bath today. Very cold! weight 121 (after a banana and some powerade even!). |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| Slow and alone. ave pace 8:29 weight 122 Shoe totals: Red sox: 50, Brooks Defyance (Blue): 448.82, Asics Stratus 2.1 (Purple) 78.1, Mizuno WaveRider (aqua) 21.34
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.27 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.27 |
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medium long run with the SF group. I ran with Ali, Hal and Tara for six miles, then Hal, Doug and Ali, then just Doug around the golf course, then TylerS for .25, then by myself for a little. It's nice to not have to do a long-long run today. I'll be running the Payson 10K on Monday for a nice tempo workout. If I'm feeling good I'll try to do 6:00 pace, if its raining or I'm tired I'll have to adjust. ave pace 8:07 weight 122 ice bath
Shoe totals: Red sox: 50, Brooks Defyance (Blue): 448.82, Asics Stratus 2.1 (Purple) 78.1, Mizuno WaveRider (aqua) 36.61
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| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 0.00 |
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| | Race: |
Payson Onion Days 10K (6.2 Miles) 00:38:04, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.67 | 0.00 | 6.20 | 0.33 | 0.00 | 0.00 | 0.00 | 15.20 |
| I ran the Payson race as a workout, a lazy way to get in some speed this week before the SF half. The forecast was for rain. I dropped off my salad at Marion's (she was having us all over for breakfast after the race) and I ran from her house to the start, got Paul and my packets, then did some more warm up. It was sprinkly at times and dry at times. I ran back to Marion's to find Paul, then ran with him back to the race, then waited in the bathroom line, stretching as I waited. I ran to the start with Paul and did three strides. I had put on my red racers so that means I have to run fast! TylerS and KellieS showed, so when the gun went off Tyler and I stuck together for a while. 1 & 2 - I didn't see the first mile, but the total through the 2nd mile marker was 11:45, Tyler and I worked together and closed the gap on the front pack of four guys, who looked like they were on an easy run. As I closed the gap to actually join them for a while I razzed them about being chatty and not racing. They said they were tempoing, but I know their pace was slower than Seth's marathon pace, so it must have been a tinman tempo :) I guess me talking smack wasn't the smartest thing to do, if I was all nice perhaps I could have stayed with them longer.
3 - 6:08 - third mile had a water stop at 2.5, where the water was weak gatorade. I took in one swallow and my body absolutely rejected it, not more than a drop or two actually swallowed :(, the lead pack pulls away from me, but I'm putting forth good effort and try to get white shirt, a guy who's wearing an XXL tshirt but is skinny and is the first guy to drop from the lead pack.
4 - 6:23 - a very nonglorious split, but it is what it is. I tried to tell myself to turn over but it seems I have a hard time keeping under 6:10 for long periods of time. I need to work on it. Course manager says that an ideal 4th mile would have been 6:06 5 - 6:24 - also nonglorious, but I guess this mile is just over .5% grade up so that's got to count for something, eh? I catch white shirt somewhere around the 4 mile mark and try to go for green shirt (Bill Cobler?). I can't gain on him much. Right before the 5 mile mark are train tracks and the lights go of before I hit them, I zoom across and wonder if Tyler (behind me) makes it across. I peak behind and I think I see his bandana made it. 6 - 6:11, I think the first half of this mile was slower than the second half, I was telling myself that I could run a 3:00 for the second half of this mile, and if the first half was a 3:10 then I pretty much did it. .24 - 1:10, a kick at the end 38:04 - Dang it! Two seconds slower than Provo Freedom Festival 10K. Oh well, I am running on tired legs and this really was supposed to be mainly a workout (though if I am at a race I race the best I can). I ran this race last year in 42:14, holding nothing back last year (but also untapered and tired), so there is significant improvement at least. Pure extrapolation brings me to 2:43:17 at St. G, though my improvement curve in Sept last year was likely better than it is right now.
Cooled down 2 miles, waited for the awards (I got a silver dollar and another Payson 10k windbreaker). Then we went to Marion's for breakfast. So yummy! Then Sasha and I went out for a run with Marion biking. As soon as we get ready to go out it starts pouring. Our shoes soaked by 1/2 mile. We go up Payson canyon until the 2 mile mark, then turn around. Hail at this point. Nice :( I VPB then have to catch up, then with .33 to go Sasha tells me we are going to kick it in for 1/2 mile. Well I thought we were going to go past Marion's house to get the .5, but we don't so I held back too much. 4:44 pace for the .33 (first half of it was steep downhill - per watch it says by best pace was 2:23 - wow!, second half near flat)
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 455.77, Asics Stratus 2.1 (Purple) 78.1, Mizuno WaveRider (aqua) 36.61
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Alone and easy. Not much to say about the run. 7:55 ave pace. Some music and some NPR.
I think my 4 miles with Sasha yesterday and my run today indicate that yesterday was not a true race effort. I forgot to mention that Sasha was right at the finish line and the first thing he said to me was, "What was your time, low 38?" then he said, "Was it a race effort?" cutting right to the chase :) Also from yesterday, my youngest son said his prayers something that was blogliscious. His prayers are always a daily travelog of what happened that day. He said, "that we went to a fun party and there were some weird people there." He was talking about the breakfast party at marions. I won't hypothesize on who he was talking about. . . Also from yesterday, Paul got a new phone which is really sweet and has good internet access. I teased him that it's just going to make him more antisocial, and he said, "Well, it's just for if you start talking too much about Sasha or protein bars." It was so funny! weight 122
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 455.77, Asics Stratus 2.1 (Purple) 78.1, Mizuno WaveRider (aqua) 48.11
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.42 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.42 | 13.42 |
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Met Ali at Petiteneet and ran 1.1, then went up Payson Canyon with the 4:45 group. I mostly just wanted to pound my legs with easy miles, since this was my first time going down this, the steepest major canyon around, this year. Ave pace was 6:55 for the 11.49 down (includes the cross back and one potty break), pretty conservative. I ran a couple of miles faster in the middle, then went back uphill to get back with Ali and Dan. Coasted in with Dan, then went back uphill until we picked up Caroline.
weight 122
major ice bath (54F for longer today). Payson always beats up my legs. |
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.81 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.81 |
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AM: Just over 5 miles with MacK, then more on my own to total 10.81. My right calf is in knots from Payson yesterday. I expected my quads to kill from yesterday, but it's tight calves instead. Hurty stretches at one mile and after the run. Will run again this afternoon. weight 120 PM: 4.5 miles on the Salem Canal dirt trail. Horses were neighing, so I went marathon pace for a while until I realized I better save it for Saturday. I want to break 1:22:00 on Saturday and break the course record for the SF half (1:25:50). The course is worse than flat (net flat but several hills) so I'm going to have to have a good day to do it (the 1:22 that is). Ave pace 7:35
Leg strengthening exercises, stomp drill.
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 455.77, Asics Stratus 2.1 (Purple) 82.6, Mizuno WaveRider (aqua) 58.92
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran 8.5 thru Payson with Ali. Right calf still has a nasty knot in it. Does icing or ibuprofen help knots? Ave pace 8:18
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 464.27, Asics Stratus 2.1 (Purple) 82.6, Mizuno WaveRider (aqua) 58.92
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Race: |
Spanish Fork 1/2 Marathon (13.1 Miles) 01:22:09, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.17 | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 20.27 | 20.27 |
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I would like to dedicate this race to: Paul - for supporting my racing this whole season, without even grumpiness. Dr. Brady - for keeping my body (most recently hamstring) in business. Josse - for working out my calf so great yesterday. And Katie - for her saucy comments yesterday which helped motivate me when I wasn't feeling so spry in the middle miles. My goals for this race were to, 1) break my non-aided 1/2 marathon PR of 1:22:42 from Painters, 2) break 1:22:30, since you can generally run St. G twice as fast as this race, 3) break 1:22. Also the course record was 1:25:50 for women so I wanted to get my first course record. The race had alot more participants this year than last year, probably almost double. There were about 600 for both the half and the 5k, so still a small race--but growing. I warmed up with Josse (and it was in the 40's so we needed to warm up), went potty and stretched while in line, then got in the back of the potty line and did it all over again. I did a couple of wimpy strides. Fellow bloggers in the race (that I know) - Sasha, Chad, James, Josse, Cal, Paul Thomas, Tom, Kim, Coby, some lurkers, and probably others I'm not thinking of right now. A nice showing for the blog. Steve King, a sojourner, Carl, and Darin were there. Splits according to mile markers: 1 - 6:26, stayed relaxed, I knew it would be a slow first mile, within a couple hundred yards Darin and I were discussing our projected times during the race and we started running together. Sasha almost gets run over while crossing the street ahead of us.
2 - 6:20 3 - 6:17, I am tracking how much I am off the 6:18 guy, not concerned at this point, I knew the first several miles would be slower 4 - 6:15, includes hill up to Osborns, stayed tough, saw Kellie and Tyler and that helped motivate 5 - 6:07, gradual downhill, Darin and I keep each other going, still working together
6 - 6:30, took a gu at the beginning of this mile, water at 5.6, short but steep hill (zephyr) at the end of the mile, I gain on Darin with short quick steps up the hill, remembering trick from HS, worked great 7 - 6:27, biggest longest hill in the first 2/3, Darin gains on me, then some downhill starts, and I pull away from Darin, I am behind the 6:18 guy by ten seconds, but plan to gain it all in the next mile 8 - 6:01, fastest mile of the course, we are done with the loop and now are passing 1/2 marathoners about to start the loop. Their cheering is so helpful!
9 - 6:26, I take a gu at the beginning of this mile, choke on water as I try to drink, but continue to try since I know I need liquid to help the gu, I slow and Darin catches me, then start the gradual uphill 10 - 6:23, gradual uphill to Osborn's, then shorter, steeper downhill (same hill as was in mile 4 in reverse) 11 - 6:16, I have three miles to go as I start this mile and know I need to be 6:15 to be on target, 6:16 is close enough for me 12 - 6:10 13 - 5:50 (includes a short uphill to get out of riverbottoms) .11 in 35 sec (5:25 pace) 1:22:09. Ice bath weight 121 This is a great confidence booster. Hobble Creek was not as strong of a race for me, I went out of that wondering if 2:45 was doable, but now I know it is. I just have to keep healthy, taper and race smart (and have God's blessing since there's so many variables). Our fellow bloggers and SF friends had great races. I love the festive atmosphere at races, especially when I can hang out with running buddies. I won a $50 gift certificate to the local sports shop as my prize. I hope to get a new pair of tights. I need at least one new pair a year. Perhaps I can finally throw away those awful ones I wore at Painters (all you who saw me race there know what I'm talking about). Pardon if my blog entry to day is overly excited. I've got the runner's euphoria going. I am very grateful to have this time in my life where I can train and race well. God's given me this season and I am grateful for this gift.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 15.25 |
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AM: Me and my ipod. I am sick of running slower than 8 min pace but couldn't sustain any faster. I had aches in my left knee and right foot yesterday but didn't feel much when running (except left calf is still a little tight/sore but no knot and right hamstring still is achy). I pinched my right ankle while running, hurt when I did it but felt fine once I got on level ground again. I a running hypochondriac! I am going to Dr. Brady's today. The question's always what to have him work on. I think I'll keep with the ham. Ave pace 8:04
Dr. Brady worked on my ham and also worked on my calf. They are feeling better, though I cursed him a little. PM: 4.05, 8 loops around the WH park, hilly, did strides on the top part of the loop. ave pace 7:37
weight 121
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 464.27, Asics Stratus 2.1 (Purple) 86.65, Mizuno WaveRider (aqua) 70.14
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.02 |
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Ohmygosh! 8 hours of sleep - heaven! Easy 10 on my own. 8:04 pace, ham still tight, niggling in knees, ankle that rolled yesterday felt a twinge in the shower (not on run)
weight 121 Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 474.29, Asics Stratus 2.1 (Purple) 86.65, Mizuno WaveRider (aqua) 70.14
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| Night Sleep Time: 8.00 | Nap Time: 0.25 | Total Sleep Time: 8.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.88 | 2.50 | 3.13 | 0.63 | 0.00 | 0.00 | 16.13 | 16.14 |
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Met Sasha, Josse, Jeff and Derek at Sasha's house at 5:15. I did one jog around the block first so I could stretch while people arrived. Sasha pulled out one of his torture devices -- the heartrate monitor for me to wear and him to monitor. More data for Sasha Science (can you see me rubbing my hands together like a mad scientist?)!!! Wahaha! We start out slow, but Derek and Jeff speed up. As a form of malicious compliance to the heartrate monitor I try to stick closer to them than Sasha, seeing if I can break the signal. Did it work? I don't know. We run six easy, to get us closer to fatigue before starting the workout. Then we do 4k, 3k, 2k, 1k cut backs. Only 200m rest. Ugh! I wanted marathon pace for the 4k and to go faster with each one. We start uphill. 4k: 15:31 (6:12, 6:11, 3:08), up the trail, Derek took the lead, Sasha asked me to give him five and I explained I wanted to be at marathon goal pace, so he backed off. Only 2:15 rest 3k: 11:13 (5:58, then 5:14, just under 6 min pace overall), felt good going 6 min pace, but paid for it on the next one. Only 2:11 rest 2k: 7:34 (6:04, then 1:30, 6:03 pace overall), felt like death on the first quarter, but negative splitted on the quarters, did 400m rest after this one so 3:58 rest 1k: 3:28 (5:33 pace), out kicked Sasha at the end, he said he was just being a gentleman. 95% chance that's true. 3 miles or so cool down. I bought 20 lb of ice and dumped them in Josse's bath for an ice bath (I live 30 minutes away and had to work in Orem today so just stayed). Thanks for the facilities Josse! And thanks for coming out and working hard even though the watch wanted a sleep in. Evening: Abs and stretching
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| This morning was like a Salem running mixer. I ran with MacK for five, then saw my friend Marianne and ran with her and her friend for a minute (at first I thought she was Marion, and I asked her what she was doing running way out in Salem-it was still dark). I also ran with Whitney's dad Andrew who is tapering for TOU. My taper starts in three days! I had to focus on pace because I had to be home at a certain time. I got to my car with three minutes to spare. No bathroom breaks! Ave pace 8:09. My legs feel good, still some tightness in ham but no pain.
Stomp drill. weight 122
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 474.29, Asics Stratus 2.1 (Purple) 86.65, Mizuno WaveRider (aqua) 81.14
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Bet ya'll thought I didn't run today! I forgot to post it. ave pace 8:44. Ran with Mack, saw and ran with Tyler and then later Clay for a little bit. Another Salem mixer. Weight 122
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.75 | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.75 |
| Met Josse, Tyler and Kellie, and their couple friends at the finish of Hobble Creek. We drove up to mile 7 then ran up to the race start. Potty, gu, water, stretch break. Then we did some speed on the way down. Tyler and I were speeding together, Josse had a different speed workout planned, and Kellie and her friends were just running long. The plan was 4 miles marathon pace, 1 mile tempo (so gear shift), then break, then 4 miles marathon pace, 1 mile tempo pace. We did it! First set: not sure on first mile split, probably 6:20, 6:22, 6:05, 5:57, 5:32. The first set is mainly to just get you tired for the second set. After our first 5 mile set we turned around and cheered Josse and
caught up with Kellie, then ran with her to mile mark 6 (we got water
and I had a second gu at the cherry campground at 5.5 down). Second set: 6:12, 6:08, 6:05, 6:20, 6:00. All miles were by marker except the first mile, but the net of the first two miles (12:20) is accurate. Also we never found the mile 11 marker, but I think we went a little long, since my watch tends to mark these miles longer than the road markers from the race. We shed our long sleeves and gloves one mile into the second 5 mile set. The last mile is mile 11 of the race, a yucky mile with a short steep hill. Tyler was stronger than me on the uphill, but I was able to kick at the end and finally put some heat on him, after 9.5 miles of him putting heat on me. After the second set, we ran back to Kellie, she said Josse had gone
uphill to the water stop and I was so thirsty but didn't want a 24
miler so I kept on the course. So Josse was alone for much of the
downhill :( . We had about 3 miles of cool down, 2.5 with Kellie, she
was cranking out sub 8:00 miles and I was having a hard time keeping
up. My legs felt like they were ready to fall off. Tyler is in great shape. He was more relaxed and in control during our tempo sessions, even conversational, though he stopped talking after awhile when I wouldn't respond back. Yea! fourth and last 85 mile week! I have been able to meet all my major goals for my training cycle for St. George. I feel really blessed, mixed with a sense of survivors guilt since I have seen running buddies sidelined with injuries in their own pursuit of marathon improvement. This season is a gift from God, and I don't know if He'll allow me to continue, but I am grateful for this period. The actual marathon has risks and variables, so I don't know what St. G will bring, but the training cycle has been what I hoped for. Thank you all my fellow bloggers for your advice, training support (esp. Sasha, Ted, Jeff, James and Adam who have paced me through speed), motivation, inspiration, and vicarious experience. Oh yeah, and for putting up with me in general.
weight 120 ice bath
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 484.79, Asics Stratus 2.1 (Purple) 109.41, Mizuno WaveRider (aqua) 81.14
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.19 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.19 | 9.19 |
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Ran with Ali in SF. Why did I drive to SF just for the privilege of running in the wind? it was 54F in the highlands and 45F in the riverbottoms. Felt good, but some achiness in right foot and tendons above foot for the first 2 miles. Talked politics with Ali. Nice to not have my head bitten off because I am not Republican or subscribe to the conservative agenda. 8:41 ave pace weight 124 :(
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.72 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 11.22 |
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Ran from Osborns to where Steve K's gang starts, ran 5 miles with Steve K and Carl (Darin was a no show). I thought it was a speed day for them, but they're doing speed tomorrow. So I ran "easy" with them which was around 7:00 after they warmed up, sometimes even creeping into my marathon pace. I stopped for a potty break and was then on my own, and I did 8 longer strides (35-55 sec instead of my more normal 25). My legs felt good. Afterward felt some minimal soreness in knees. Still soreness in my right ham. ave pace 7:36 weight 122
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 464.27, Asics Stratus 2.1 (Purple) 97.87, Mizuno WaveRider (aqua) 70.14
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.08 |
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Sleep in! I had an abdominal ultrasound to check out my guts since a couple of liver related blook work numbers have been fine. I couldn't eat, drink or even chew gum before it, so I did NO morning run since its a taper week and I could thus work that out. PM: 5.08 in Woodland Hills, very hilly. My knees been bugging me going up and down the stairs. I hit the switchback trails and could feel my knee so I turned around and stuck to the very hilly roads. 8:15 ave pace Feel the taper. Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 469.35, Asics Stratus 2.1 (Purple) 97.87, Mizuno WaveRider (aqua) 70.14
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| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.22 | 4.86 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.08 |
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Met Ali at Peteetneet and did the up and down Payson Canyon run. I ran .44 before she came and stretched. Reset watch. We took the first mile easy then went harder. Tempo for her, marathon - tinman for me. 1 - 8:20, too much chatting not enough tempoing 2 - 7:28, starting to work 3 - 7:27, Ali thinks she's done 4 - 8:01, I coach Ali through the mile .25 - 8:05 pace, this is to the cattle guard, Ali stops to go potty .22 - 7:20 pace, I go up and down the mountain, pushing it while she takes her break .86 - 8:27 pace, steep part of climb, Ali thinks she's done but I don't let her stop, I start hitting my lap button at odd times out of habit, Ali surges a couple of times to give me five
.38 - 9:22 pace, last bit 45:48 to the rock for me, 43:46 for Ali, better than she did last time and better than any of my times last year (see my 7/10/08 blog entry Ali). In the 7's for the downhill, nice and easy. ave pace 7:48
weight 122 ice bath - I am freezing now!
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 469.35, Asics Stratus 2.1 (Purple) 97.87, Mizuno WaveRider (aqua) 82.22
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.10 |
| Bad, bad sleep last night. Stressy. Worried about lots of stuff. Ali met me in front of Marion's home, then we ran the 5k course together, picked up Marion and KimR and then ran to the 5k start. Stretched real good, showed Marion my stomp drill. Then we started the 5k time trial. Marion wanted to negative split: 10:00, 9:30, 9:00, something like that to break 30:00. 1 - 9:39, started this mile a little fast but I gradually slowed it down. I talk to Marion and chastize her if she tries to talk back (No talking!). This mile is slightly downhill.
2 - 9:20, gradual uphill for much of this, Marion does some great surges, I ask her to give me five and she almost knocks my hand off :)
3 - 9:35, at the beginning of this mile Marion gets a stitch but works through it great, we call on her inner amazon goddess for help to post another great split
.1 - :59, nice kick in 29:34 for the 5k. Congratulations Marion! She was a real trooper and didn't yell at me afterward for all the motivational/annoying stuff I kept repeating. I tried some of KimR's salsa after the run. It was yummy but spicy! weight 123
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 469.35, Asics Stratus 2.1 (Purple) 97.87, Mizuno WaveRider (aqua) 91.32
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.63 | 2.87 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.50 |
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Second night in a row of bad sleep. Stress and anxiety. Nice. I met the SF group at 5am. Ran with Ali, until she turned around at junk mail. I then ran backwards to meet up with the rest of the group, ran with Dave, Bob, Steve, and Mark until the bottom of Harry's Hill. Tempoed up it and this was the first part of the run where I felt the effects of my bad sleep last night. Sluggish but still marathon pace effort, .87 up in 6:49, or 7:49 pace. Took a gu and drank out of Harry's hose. Darin and Carl came up the hill behind me, but didn't stop much so they were ahead of me at the top. I tempoed down, though the first .25 were slow going. Two miles of downhill, 6:09 reeling them in, 5:48 passing them and feeling frisky (if you are going to pass fast guys you gotta pass them strong, eh). They let me pass, but then decide to go with me so they pull up toward the end of the mile. I had placed a water bottle with a squeeze top at the bottom of the hill with then intent of picking it up and drinking at marathon pace. I thus have another gu less than two miles to practice gu then squeeze bottle. Grabbing the water bottle and carrying it for .2 miles was distracting, but I was able to drink about 6 oz before getting sick of the bottle and tossing it (don't worry I picked it up at the end). Stomach did ok. The pace suffered, probably a combination of a too-fast second downhill mile, the water, and going from downhill to flat. Was able to drop the pace gradually and got a 6:38 mile. All splits per garmin. After the tempo i kept all miles under 8 min pace. I need to get more sleep! ave pace 7:45 ice bath at 57F weight 121
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 469.35, Asics Stratus 2.1 (Purple) 97.87, Mizuno WaveRider (aqua) 108.82
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| Night Sleep Time: 5.25 | Nap Time: 0.00 | Total Sleep Time: 5.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Caught up on a little bit of sleep today. Woke up at 8:40 and got to church on time at 9am (ok, I wasn't there until 9:01am, but that was good enough for me). Injury status: My hamstring is still tight and has just a bit of soreness, but much better after this Saturday's run than after last Saturday's 22 miler (it ached pretty bad after that). However, on Saturday's run and afterward, my right foot had an ache in the upper part of my foot, above my arch but on the top of it. I iced it yesterday twice, took some IB before going to bed. It feels better today but still just a tad there. We'll see how it feels tomorrow.
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| Night Sleep Time: 8.75 | Nap Time: 0.75 | Total Sleep Time: 9.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.80 |
| Ran on my own. Wanted 6 but went long. Slow but picked it up for the last 1.8.
ave pace 8:24
weight - can I skip this today??? ok it was 125, the weekend was not kind to me.
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 469.35, Asics Stratus 2.1 (Purple) 104.67, Mizuno WaveRider (aqua) 108.82
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 10.50 | 10.50 |
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Met Josse in SF. My car registered 41F in the cold Salem farmlands, which is where we were planning on doing our mile repeats, and I didn't bring a longsleeve, so I was afraid to get out of the car, but it was alright with short sleeves and gloves. My arms were a bit like frozen corn dogs out there today, but other than that I was comfortable. We warmed up for 2.3 something, then started our first repeat from the mile 9 to the mile 8 marker. Long rest in between (around .4 miles slow) to make it more vo2. I wanted to hit 6:00. Very dark. I forgot to start my watch, but based off the next three my first was probably 5:45-5:55. Next 3 were 5:42 (rock on), 5:50, 5:50. So I guess I got a little excited for #2, but didn't die after that so I'm happy. I can feel the taper, as my legs were excited for a speed workout. Right calf tightened some in the last mile. No noticable tightness in my hamstrings during, though still tight when stretching. weight 125 again Calf tight and right foot achy again after the workout and throughout the day. I tried to put pressue on my calf knots the way Josse does. It hurt so it must have worked.
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| Night Sleep Time: 7.25 | Nap Time: 1.00 | Total Sleep Time: 8.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
| Bad sleep last night! The tossing and turning should count for some cross training. Met Ali in Salem, ran pretty little road loop. I forgot my GPS, but I know we went somewhat longer than 6. Calf still tight (like a know), ham tight (just in general), no pain in foot while running, but some minor achiness after.
ave pace 8:20
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 475.75, Asics Stratus 2.1 (Purple) 104.67, Mizuno WaveRider (aqua) 108.82
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.68 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.68 |
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Decent sleep. That's because I cheated and slept in and didn't run until noon. That ended up being a big mistake. I thought it would be about 75F and be some good heat training. Well it started at 82F and was 86F by the time I was done. I kept the pace at 7:30 for the first 6 miles, drank a ton at the ball park. It was hot and I decided to cut back as quickly as possible by going down the highway back to Salem. It was so windy, wind was kicking up dead dry grass, which gave me a cut on my knee. Then dirt was being blown on me from some big construction sites. It was pure misery coming back. Couldn't even hear my ipod during the toughest miles because of the wind. Yesterday went to Dr. Brady's. I had a hard time writing down my three things because I really wanted him to work on all three and he normally only gets to two. He worked on all three this time though. Sweet! Except it hurt sooooo bad when he worked on my calf I was crying. It made his time on my ham feel like a day spa though. So much more relaxing. I now have a bruise on my foot where he worked. He worked on my rt foot (ultrasound, scraping and massaging), rt calf (scraping, "massaging," pushing, pulling, almost ripping the muscle off :) nice), and rt ham (massage, art, scraping, electro-acupuncture). I got my money's worth. I plan on going in one last time on Tuesday.
For todays run: Rt calf tighter at the beginning, only marginally tight by the end. Rt foot had no pain during the run, minor achiness after. Rt ham just a little tight. Lt ham also a little sore (what's up with that? Not the left ham too now).
ave pace 7:48
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 475.75, Asics Stratus 2.1 (Purple) 114.35, Mizuno WaveRider (aqua) 108.82
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| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
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Had a work retreat at Zermatt Resort in Midway, so didn't run in the morning. I planned a run with my coworker after our meetings and activities. In the afternoon I went to a shooting range and took a shotgun class and shot at clay pigeons. It wasn't skeet shooting because there was only one clay pigeon that went straight up in the air then back down, but I don't remember what it's called. I shot with a 12 gauge semi-automatic. It sounds fancy. It had holes in the side which helped the gun have less kick to it. I shot about 20 bullets as part of my lessons, but after about an hour in the exposed heat, without a water bottle, I felt tired and was ready to go back in the first car. I broke two in the 20 shots I made, so not too bad, but not a demonstration of natural ability. The instructor told me to put a face to the clay pigeon, not understanding there's not a person in the world I'd want killed, except perhaps if McCain were to pass in the night painlessly and put himself and all of us out of our misery. I guess I am a dove at heart :) Our keynote speaker was Mark Fuller, a four time wrestling Olympian. It was really cool to hear his message.
Afterward went running with my friend, nice and way slow. We had to turn around early because Paul was headed up the mountain faster than I thought he would. So I planned on 4-5 and got 3.25.
Paul and I went out for a nice dinner, then back to the hotel room and watched the debate. It was interesting but somewhat repetitive. I wanted to see McCain get really pissed off and drop the f-bomb or something else inappropriate like he's done in the past but no such luck. A bruised feeling under my right ball of my foot, below the big toe. Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 475.75, Asics Stratus 2.1 (Purple) 114.35, Mizuno WaveRider (aqua) 112.07
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.70 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.70 |
| Slept in, then ran 6.5 on my own, up the road from Zermatt along a road that will take you to Park City. The first 1.5 is rolling gradual uphill and the next 1 is nasty uphill. There was a 100 mile bike race from what I could tell, and lots of bikes on the road and I got to witness a rest stop, where people were off their bikes in droves and milling around, much more rest than a typical race stop in my races (at least when I get to them). I wanted to do some marathon effort tempo on the downhill, then would pick up my husband for the second half of my run. Mile 1: 5:58, steepest part is the first half, but took the first 1/3 of mile easy at about 6:20 pace, then conciously saw if I could change gears once I felt the grade wasn't so steep. 2: 6:31 (remember this is at altitude) 3: 6:35 the effort seemed hard for the pace, but I was in high altitude. If I had nothing else to do I'd throw this into our course tool, but I have to get some work done. Things are heating up at work. Just in time for the marathon. Ran about 6 miles with Paul. The leaf colors are so vibrant and varied. Just a beautiful run. We did the same up and down on the road, so I got some good downhill training today. ave pace: 9:02
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| Night Sleep Time: 8.75 | Nap Time: 0.50 | Total Sleep Time: 9.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Getting excited about the race! My legs feel so fresh and ready to go, and still have 5 days of taper ahead of me. It will be so nice to sleep in and get my runs in "whenever" this week, since they'll all be 3-7 miles long and NO RUN on Thursday.
I picked up three books last week at the library. I am currently reading Sons and Lovers by DH Lawrence, which explores sons relationships with their mother and how their love and closeness to her influences their relationships with other women in their lives. It's really good so far. I think I read this when I was 17 but I don't really remember the book.
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| Night Sleep Time: 7.50 | Nap Time: 0.50 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.91 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.91 |
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I was supposed to run five miles but my gps wasn't working so I accidentally ran 6.91 per the course tool. I ran a couple of the miles with Clay. It was nice for both of us to work out some pre marathon nerves by discussing the race. 5 strides. weight 124 (phew! I thought it'd be higher with the taper and the work retreat).
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 475.75, Asics Stratus 2.1 (Purple) 114.35, Mizuno WaveRider (aqua) 119.98
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.05 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.05 |
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Dress rehearsal. Ran 3 easy, then two marathon pace (6:22, 6:27 per garmin) then cool down. Temp was 55F, felt chilly but ok in my singlet. I decided I am wearing my Asics for the race, a lightweight trainer (9oz). I like my Mizuno precision (also 9oz, tracked as my racers, but really a lightweight trainer) better, but at 350 miles, they are already feeling flat on the bottom. Still some tightness in right ham and calf, but not significant and going in to Dr. Bradys one last time this morning. My right foot is still a little sore as well. But my body in general doesn't have its beat up feel like it did in high mileage, so that is a nice change.
weight 123 baby! started my cycle today. Prior was June 30th, a full three months ago, almost a 13 week cycle. wow.
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 475.75, Asics Stratus 2.1 (Purple) 114.35, Mizuno WaveRider (aqua) 126.03
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 easy, with 4 striders. I noticed recently that my stretching causes me to breath hard and its not very relaxing at all. I still stop and stretch after one mile and stretch again when I get home. I went to Dr. Brady yesterday. He worked on the same as last week, Right calf, foot and ham. He did electro-acu on my calf this time and it hurt like the devil, even when he took the needles out. I guess I am just a wuss. I couldn't feel any calf tightness while running this morning, though I am sure there's some. I sure hope I don't get any knots during the race. Ave pace 7:45 weight Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 475.75, Asics Stratus 2.1 (Purple) 114.35, Mizuno WaveRider (aqua) 126.03, Brooks Defyance-new (Blue): 5
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run as part of taper. Not running sucks. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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I ran the start of the St. G course with Clyde, Josse, Marcie, and Ericka. We all wanted 3 except Clyde.
I went to Samurai 21 with Josse, Ericka, James and his wife Alison, and Clyde and Mik'l. Had a great time.
We went to the blog party in the evening and had a great time getting to know new bloggers and getting to know my older blog friends better. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Saint George Marathon (26.2 Miles) 02:50:40, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.50 | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.70 |
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Succint version:
In second place til 19th mile, then took the lead, then was passed at about 25.5 miles to get second place.
Starting detailed version:
My hotel gave me a 2:15 wake up call on accident!!!! And I couldn't fall back asleep until 4am, then I woke up at 4:15. Nice :(
I took the 4:40 shuttle, made it just in time to ride up the bus with the SF running group. It rained all the way up the course. Bad sign. The flags at the start indicated a stiff headwind (flags straight back) another bad sign. I warmed up .5 miles, then stretched, went potty twice but knew I was in trouble because it was a zero start morning when I toed the line. Adam RW and Craig Green were with me for our 2:45 pace group. By the time the race starts, the flags are still showing a bad headwind, but the flags aren't as stiffly back. For some reason, I don't decide to adjust my target splits (2:44 pace target), because in reality I was going to try to go lower than 2:44. This was a bad strategy.
I don't have all my splits because Adam's watch was more reliable than mine so I relied on him.
First mile 6:16 (target was 6:34) too fast! I wore a trash bag to start because it was still a steady cold rain, but I took it off after about .5 miles because the wind was too stiff and I felt like a sailboat getting pushed the wrong way.
2nd mile: 6:21 (too slow, target was 6:16), my socks are already wet through
3rd mile: 6:08 I don't get my elite bottle but just grab a cup of water/gatorade to take a swig.
4th mile: 6:05
5th mile: took a gu, plan was to alternate gus every four miles and elite bottles every four miles, so drink lots of water every four miles, and take a gu every four miles with just a swig or two of water from cups.
6th mile: 5:55 I think I need to go potty dang!
7th mile: I go potty right before the start of Veyo, I notice my clothing is already way soaked through. (Adam waits for me faithfully outside the portapotty)
8th mile: Veyo, and I push it too hard, trying to catch the pack we had
9th mile-11th: Start to feel bad, can't turn over legs to get the right pace for miles
12-13th mile - have a cramp, focus on breathing
14th mile - start to feel a little better, but I feel just like last year, my legs are already really sore. This isn't supposed to happen because I am better trained this year!
15th -17th miles - start of steeper downhill, kick it into higher gear and just begin to rein in Kara Bankhead who is in front of me. Her and I both take a portapotty break at mile 16, so I don't loose much ground on that one. 18 - reining Kara in 19 - uphill part, I pass Kara, she doesn't put up a fight 20 - now I am in the lead, Adam is rearing to leave me but I feel so dead legged I am hoping he'll stay with me, I need to go to the bathroom again!!!!
21 - I have a motorcycle leading me in, Adam leaves me at about 21
22 - at 21.5 I squat behind a guard rail, hoping I didn't give anyone behind me a show. 23 - 24 at this point I think I am keeping pace and so grateful to be leading, but legs are tired 25 - my legs are like bricks and I am slowing. Trying to keep a fast turnover, but fading 26 - at about 25.4, I hear a guy cheering for a girl as I turn onto Main street, look back and see a new girl who looks oh so strong. I say crap under my breath and I just let her pass me. Should I have put up a fight? She was going about 2 min per mile faster than me, and it was not an aerobic issue, it was a lactic acid build up, where my legs were not cooperating with my inward drive. Still, I didn't surge much when I saw her. She looked so strong and I felt so weak. After I turned the corner onto the last straightaway, I find some juice for a somewhat pathetic kick, but it was a kick nevertheless. It looked like a 2:50:40 finish, and the official time was 2:50:40. Ok, so an assessment. Overall, I am pleased with my time and my effort for the race. The conditions were awful (rain and headwind the whole time, heavy clothes, heavy shoes, blue lips), Everyone's times were slower, so I guess I can't be an exception. I didn't race for splits after mile 8, but just raced it. Racing for place was a nice change, but the conditions that made this necessary were unpleasant.
So here's where I think I went wrong: I met or exceeded my splits for the first 8 miles despite the weather and the potty break. I should have started out 10 seconds per mile slower at the start, and not pushed Veyo so much. I went out too fast 1-8, felt horrible 9-13, kicked it in gear from 14-23, then pettered out gradually from 24-26. The race was mine to lose and I lost it. So though overall the race went well, I made a strategic mistake at the beginning, and I wish I could have put up a better fight when my competitor came up on me. I need to learn how to not die the last two miles. I didn't die this bad at Ogden, so it may be the downhill miles of St G trash the legs so bad, there's no avoiding it. Still, I feel like I have more to learn. . .
I think this might be it for me and St. G. I feel like the course beat me instead of me beating it. So in a way I want to come back to redeem myself, but it is tangential to my goals. It will not be an OTQ race, and I need to train for the OTQ races and not get distracted by this race, even though it is the biggest marathon around. I had an ice cream cone after, got blue lips from being frozen, had a massage, then got a way sick feeling, and went to my hotel for a shower before the awards. Came back for the awards. Had a hamburger, fries and Dr. Pepper with Tyler and Kellie S for lunch, shared a bacon cheeseburger, fries and a big piece of chocolate cake from Outback for dinner, had more of that cake for breakfast Sunday morning, then had a big Coke for the drive home. Got the bad eating out of my system for sure.
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| Night Sleep Time: 3.75 | Nap Time: 0.00 | Total Sleep Time: 3.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My pity party is officially over!!! I raced hard and went for the win and came up a little short, but I didn't hold back and I learned alot. And I am ready for another go at the marathon distance. No run today. Legs way sore and stiff but not as bad as last year.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A big goose egg again today. Last year I tried to run on Tuesday and couldn't go faster than 11 minute pace, could not really flex my muscles. Today I played hide and seek with my son and ran in the yard, up and down my 15% grade driveway, and up and down our rock stairs without more than just general soreness. I feel about the same as I felt a day or two after Hobble Creek. Sore but not too sore. I want to run so bad tomorrow but my work is crazy so I need to spend some time there. Plus I need to not run at least until Thursday to make sure I really want to run. It's like having a baby, once I start running I can't turn back, so I need to enjoy my freedom while I've got it.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run again today. Only minor soreness left. Maybe tomorrow. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.01 |
| Well. . .I got out and ran. Made the mistake of wearing old shoes (my Defyance with 475 miles). I felt like I had dead legs the first .5 mile, felt like I had just run a marathon. Then in the second half, I could feel a distinct pain in my right mid ham, and soreness in my left quad. I stopped and stretched at one mile. Not a good sign if your ham hurts when you are stretching your calf. So I turned around after stretching, but let myself add another mile at the end since the soreness in my ham had lessened. My left achilles area started to hurt in the last 1/2 mile of the run. I thought today would be an easy 5 and my legs would feel fresh from no running. :) I've still got some things to learn. ave pace 8:48 weight 122 (sigh of relief - I have almost finished off that solid chocolate bar that was part of the St. G prize)
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics
Stratus 2.1 (Purple) 141.05, Mizuno WaveRider (aqua) 129.03, Brooks
Defyance-new (Blue): 5
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.05 |
| Felt much better this morning. Still fatigued. Ham still sore right in the middle. Both achilles areas are sore after the run. Have Dr. Brady appt this morning, so will feel better in a couple of hours. ave pace 8:22 weight 122.5 had snow crab, a baked potato with double sour cream, no butter, salad w/lf dressing and one piece of sour dough bread (hold the butter!) for dinner last night.
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics
Stratus 2.1 (Purple) 141.05, Mizuno WaveRider (aqua) 134.08, Brooks
Defyance-new (Blue): 5
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.39 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.39 |
| Met the SF group which ended up being Doug, Ali and I (we are all bloggers, see how the blog makes you so dedicated?!?). We picked up Dave and Bob and a new girl Shelly at the 6:30 spot then went out toward Leland. I hung back with Bob and Dave to visit a bit, then had to catch up with Ali and Doug before they gained too much, so I ran about 1/3 mile at about 6:15 pace to catch them. That's enough excitement for one day. My legs felt better, less acute soreness, still marathon cobwebs, though. ave pace 8:14 Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics
Stratus 2.1 (Purple) 141.05, Mizuno WaveRider (aqua) 134.08, Brooks
Defyance-new (Blue): 15.38
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 8.50 | Nap Time: 2.00 | Total Sleep Time: 10.50 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.01 |
|
Quick run started before 4am because I have a ton of work to get done between now and 5pm Wed evening. Legs are feeling more "present". No bathroom break, a Monday Miracle.
ave pace 7:43 weight: 123 those dang sugar cookies, I ate about 6 when all was said and done. I made them reduced fat (substituted half the fat with ff sour cream, and used egg whites only). Frosting was full fat though. What should my sugar cookies penance be today? I think I'll start my ab workouts again.
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics
Stratus 2.1 (Purple) 147.06, Mizuno WaveRider (aqua) 134.08, Brooks
Defyance-new (Blue): 15.38
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.44 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.44 |
| Oh dear, lots of work and not enough hours in the day. I wanted to run with Josse this morning, but that plan got derailed by work. I ran on my own from Salem. I had already put in a couple of hours of work before running, but it was still pitch dark during my whole run. Because I had been up for a couple of hours and didn't get enough sleep, I didn't feel so hot at the start of the run, did a hilly loop. Bit the asphalt--fell about 1.9 miles into the run, scraped my knee and elbow, laid on the asphalt trying to decide whether to cry and just turn around (I hate falling while running!) or just keep going. I kept going. Pace picked up toward the end. One more day of heinous work then will still be working alot for another week, have a project backed up waiting for me to begin it. Maybe I should take up another job, like . . . ok I just sat here thinking of a better job and came up blank. I guess I like my job still ;)
Ave pace 8:06 weight 122 Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics
Stratus 2.1 (Purple) 147.06, Mizuno WaveRider (aqua) 134.08, Brooks
Defyance-new (Blue): 22.82
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| scant 4 hours of sleep. Woke at 3am, in car by 3:14, off to work. Do some work then meet with Sasha and Jeff. It was very dark on the trail and I felt like death (third night in a row of 4-4.5 hours of sleep will do that to you). Felt better toward the end. Nice to get back up to Provo and run with people who can talk running the whole run through without getting bored ;) Running geek club! ave pace 8:15 I survived mini tax season! Extended returns were due today. I need to learn to not make it such a last minute scrunch. Boy was this week stressful. But it's done. Phew!
Watched 1/2 of Run, Fat Boy, Run, a movie about a guy who decides to run a marathon in a desperate attempt to woo back his past fiance. It is way funny. Maybe can watch the rest tonight.
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics
Stratus 2.1 (Purple) 147.06, Mizuno WaveRider (aqua) 144.18, Brooks
Defyance-new (Blue): 22.82
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
|
Slept in until 5:32 then ran with Marion. We warmed up for just over a mile, then started into a 3 mile tempo, with negative splitting and about 10 min pace as a goal. Well, we chatted too much in the first mile (I was running with Marion, so between the two of us there was a whole lot of talking going on!). Mile 1 - 10:43, Mile 2 - 10:18, Mile 3 - 9:36. So great negative splitting. Marion really turned it on the last mile, doing surges, hand slapping and a kick at the end. Very nice! It's always fun to get together with her, she's a hoot. Good job Marion! 2 miles on my own after. The morning seemed to get colder and colder as I ran. I should have worn gloves. Weight 124
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics
Stratus 2.1 (Purple) 154.31, Mizuno WaveRider (aqua) 144.18, Brooks
Defyance-new (Blue): 22.82
|
| Night Sleep Time: 7.00 | Nap Time: 0.75 | Total Sleep Time: 7.75 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.09 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.09 | 4.09 |
|
Slept in until 7:20! Was planning on going to work and running in the afternoon, but my daycare had a sick child, so I ran after helping my boys with their breakfast. Ran 4.09 in Woodland Hills. Nice and hilly. I am excited to do a longish (18 mile) run tomorrow. It will be my first hard workout after the marathon. Not hard from an effort standpoint, just because it's so long. I am excited to get back into training, but need to ramp up the miles gradually. I feel like I am coming down with a cold, but I don't feel that poorly, just stuffy nose. Took some Zicam. ave pace 8:36 weight 124
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| Night Sleep Time: 9.00 | Nap Time: 0.25 | Total Sleep Time: 9.25 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.01 |
| I met Ali at 5:45. We ran almost 2 miles before meeting the 6am group, then we ran toward Leland then to Osborne's. Ali had to turn around then I had 6 miles on my own, but I got to stop and chat with Clay (such a nice guy!). The run seemed so long after all this shorter mileage, but I am excited to get back into training. I am thinking to do a 6 mile progressive tempo next week as my first post marathon workout. How does that sound? We are going to the Scarecrow Festival as a family today. Should be fun. ave pace 7:54 weight 122
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics
Stratus 2.1 (Purple) 154.31, Mizuno WaveRider (aqua) 144.18, Brooks
Defyance-new (Blue): 40.83
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.85 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.85 |
|
I ran thru Salem to SF and back. Watch ran out of juice so I mapped the run on the course tool, but didn't save it since its a variation of what I normally do. "All the mavericks in the house put your hands up! All the plumbers in the house pull your pants up!"
weight 123
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics
Stratus 2.1 (Purple) 154.31, Mizuno WaveRider (aqua) 144.18, Brooks
Defyance-new (Blue): 40.83
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.08 |
| I ran in the afternoon. Afternoon runs are so tough for me, I am so acclimated to the early morning run. I ran from Macey's toward the lake (through Lake Shore) and back. It was windy, sort of in my face, sort of crosswind on the way out, and opposite on the way back. I didn't have much time 10 miles if I messed around, 11 if I didn't so there was no messing around. All miles were between 7:20 and 7:35. Listened to music, then was glad I switched over to npr because there was an interview with Madeline Albright (sp?) that was interesting to listen to.
Ave pace 7:30
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics
Stratus 2.1 (Purple) 154.31, Mizuno WaveRider (aqua) 144.18, Brooks
Defyance-new (Blue): 40.83
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.29 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.29 |
| Couldn't sleep well. Dang! A little stressed. Ran with Ali. It was colder than normal 29F, but not too windy, but it seemed like we pushed it as much as yesterday but ave pace was 8:19. It's so hard to run in the cold. Ok, whining over. Ali made me laugh so hard today when we were talking about how I would mess up my daughter's hair if I had any. She cuts hair, so she'd know. weight 124 Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics
Stratus 2.1 (Purple) 154.31, Mizuno WaveRider (aqua) 154.47, Brooks
Defyance-new (Blue): 51.92
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 11.12 |
| Met up with KellieS and ran a pretty little road loop. We discussed elusive family-life balance. It was nice to meet up with her. We met up with Mack at around mile 6, then dropped Kellie off after about 7 miles, then I ran another 3 or so with Mack, then 1 on my own. I love my girlfriends. I sure miss Mack and hope she has a speedy recovery. Ave pace 8:25 (my pace was actually faster with Kellie than after I dropped her off).
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.02 |
|
Ran with Ali and Jerry. Jerry's a guy from Woodland Hills who's been saying he might come out for a long time but finally did. He just qualified for Bosten at St. G. We ran from Salem to Payson and back. We made a pit stop in the Payson hospital. Had fun political conversation. It will be nice when the presidential election is behind us, though. Ave pace 8:01 weight 123
Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics
Stratus 2.1 (Purple) 154.31, Mizuno WaveRider (aqua) 164.49, Brooks
Defyance-new (Blue): 51.92
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.13 | 4.15 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.28 |
|
Met with the SF group. I wanted to do a 6 mile progressive run, 2 miles tinman tempo (6:35-6:40), then two marathon pace, then two 10Kish pace, but that didn't quite happen : I warmed up with the group for 6 miles, then stopped at Osborne's. I had two cups of gatorade (I didn't pack gu) but it was the yellow kind- I don't like that flavor. Too many high school servings of that ruined me for life. Well, I took a pit stop then started the tempo at mile 4 marker in the SF marathon course. Mile 1 is slight down hill for 2/3 of mile then flat - 6:45ish, too slow, I wanted the next mile to be 6:45ish since I have to go up Zephyr hill, but I hit a 7:03 and I knew this workout wasn't happening. "The workout that wasn't". I guess I still have the marathon in my legs. So I ran up harry's hill, but when I turned around I thought I'd do some more tinman tempo miles just to try to catch the SF group so I wouldn't have to pass the mean dogs on my own. So I hit 6:20ish for my first mile, then 6:30 for the second and a tad more until I caught Beth and Aubrey. I ran with them to Osborne's (another 3 oz of gatorade), then I had to leave them and do the loop around the golf course on my own to get the 18 miles I had planned. I started to feel sick while at about 2 miles away from my car, and felt progressively worse until I got to the car. It wasn't lower abdominal sickness, but more on the esophageal end of things. I don't think I'll partake of that variety of gatorade again -- bleh. So a less than stellar start to "speed" if you can even call this day a speed workout. I think I can start speed at 3 weeks after a standard marathon, but perhaps 4 weeks is better after St. G. I remember being quite sluggish on my first tempos after St. G last year too. Perhaps the issue is that my body has forgotten the fast pace, or doesn't like to suck wind when that wind is cold (about 30F). Perhaps I just have to get acclimatized to speedwork again. It is way stinky to do speed on my own. I am not sure I can do it on my own........... Ave pace 8:14 weight 120 (no I didn't puke though I felt like it. I did have a rich dinner last night, perhaps that contributed to my stomach issues) Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 478.76, Asics
Stratus 2.1 (Purple) 183.44, Mizuno WaveRider (aqua) 164.49, Brooks
Defyance-new (Blue): 51.92
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.08 |
| Ok, I have time to post my run. A VERY EXCITING 10 mile run to start out the week. Ok, it wasn't exciting at all but at least I was able to average under 8 minute pace. Listened to some NPR and switched to music when I couldn't take it any more. Can't wait for Nov. 4th so we can all move on. ave pace 7:53 weight 123
I went to Dr. Brady's. He has us note our top three injuries/sore spots. Here's mine in order: Right ham: been sore for about 9 weeks, but slowly getting better. Left ham: has been acting up since the marathon but this was the first time he worked on it, says its way tight. I feel it toward the end of long runs and when I stretch. Right foot: Pain at the very top of the ball of my foot, where my toes meet up with the ball. This has hurt since marathon race day, but it is just mildly sore and getting slowly better. This is also the first time he worked on this (prior two visits after the marathon were focused on my right ham and both calves since they were tight/sore from the race). I bought a foam roller, about 8" in diameter, which I am to roll on, and I am to heat my hams and my foot, and massage my foot and return and report in two weeks. Good times. I am grateful I have the time and funds to see a doctor, it really helps me keep my body going with my mileage.
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| Brooks Defyance (blue) Miles: 10.08 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.05 |
| I ran about 3.5 miles, with three strides, and then I met MacK and ran 5 with her, and then ran enough at the end to get 12, with three more strides. I went up and down Salem Canal road more times today than I care to in a week. My strides felt pretty good. Maybe my legs might come back to me. Hams and foot feeling better after being worked on yesterday.
8:19 ave pace, 6 strides total. weight 123.
|
| Mizuno Precision (yellow) Miles: 12.05 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Met with KellieS and Ali in SF. We had great conversation. Ali was cracking me up again. Really she is hard on my bladder :) We did a 6 mile loop around the riverbottoms, then we dropped Kellie off at her car and I asked Ali if she wanted to do the loop again, but she didn't think that sounded fun, but she gave me the tour of North SF and we got in 12 anyway. Thanks for the St. G. stuff Kellie! Ali's cutting my hair for a special Halloween haircut -- it will be way scary. ave pace 8:12 weight 124
|
| Mizuno WaveRider (aqua) Miles: 12.00 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.76 | 0.00 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 12.51 |
| Went to bed early and "slept in" until 5:40am because I have been feeling so tired. There's something about more than 70 mpw that wipes me out. am: ran 6.5 easy ave pace 7:55 pm: ran 6.01 at noon, from Bishop's storehouse to the third hill, through the SF neighborhoods back to bishops, and I did 8 strides in the last 3 miles. Even the strides make me tired, but I am hoping that doing two sets of strides this week woke my body up, I am telling it that there's other speeds besides easy, and I need to expect to do them.
ave pace 7:35
|
| Brooks Defyance (blue) Miles: 6.50 | Brooks Defyance #2 (blue) Miles: 6.01 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
|
Paul and I are in the middle of watching the Godfather Part 2, a long movie (editted). So went to bed a little late. Met Ali at 5:30. Jerry was supposed to show but it turns out he had a sick child. Also thought one or the other of a certain Salem couple would show, but they didn't. So it was just Ali and I. We ran out to ALA and back. Ali almost ran into trailer that was parked along the highway it was so dark. It was shorts weather, though, so glorious of an end to October. It was 51F when we started but it got colder as we went. Ave pace 8:30 weight 121 - bring on the chocolate! Watch for me posting halloween pictures. It should be really scary. Really. testing picture
sad but true!
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| Asics Stratus 2.1 (purple) Miles: 10.25 |
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Met Tyler and Ali at 5:30 in SF. I got there late because I couldn't find my gps watch. Ended up running naked and kept hitting my arm with my finger where my watch should be throughout the run like a big dork. We ran 3.5 then met up with the 6am group. Stretching then off again. There's a 6:30 stopping point too but I ran through part of this to get my mileage. We picked up Doug at that point, and I ran with Doug, Tyler with Pat (one of those two were pushing the pace-they each won't take responsibility), and Ali with Jill. At Osborne's we had 9 miles. I took a gu and water, VPB, and Tyler and I took off. I tried to recruit Pat and Hal and Doug for the tempo (and Ali) of course but none of them thought it sounded fun. Ali poked fun of us as we took off. We started at Osbornes and went downhill. Its a slight downhill grade for 2 miles, mile 3 had uphill and downhill, 4 was flat and slight uphill, 5 was slight uphill, and 6 was .6 uphill and .4 downhill. Splits were (from my memory from Tyler calling splits - 6:27, 6:21, 6:37, 6:30, 6:29, 6:20. So this tempo was definitely not glorious, but it was solid marathon pace, and I got the monkey off my back of the first post marathon workout. Now I can get down to business- training for my January marathon. Tyler was great during the workout, keeping me informed of pace and distance. I was on his shoulder for miles 4 and 5, he doing his typical "this tempo pace is easy for me" and I did my typical "kick in the last 1/2 mile to make him earn it" routine. I'm so glad I didn't have to do this workout on my own. We ran back to our cars (2 miles) then I ran one more on my own to get 18.
Afterward, stretching, ice bath (54F to waist), Endurox weight 120 (I won't even bore you about all the bad stuff I ate yesterday, so glad weight didn't spike up) No more kids candy!!! I do like to eat the jawbreakers because they give me some sweetness but take a long time to eat, and it's not like I am going to have 20 a day. I'll post pictures later today for halloween.
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| Mizuno WaveRider (aqua) Miles: 18.00 |
|
| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.42 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.42 |
| Uneventful run except for putting my mittens on and taking them off over and over since I couldn't decide whether to have hands a little too cold or a little too hot and sweaty. Kept a good pace so I could do 13 miles. ave pace 7:43 weight 120
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| Brooks Defyance #2 (blue) Miles: 13.42 |
|
| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.29 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.29 |
| Went to the Metallica concert last night. They were excellent. Their warm up acts were not so great, but Metallica is the best rock band ever. My favorite numbers were Master of Puppets (my all time favorite song of theirs) and Back to the Front (I forgot all about this song, haven't heard it in over a decade, but it was so good). It was a workout just being at the concert, even though I wasn't on the floor with all the crazy's. All the head banging should count for some cross training. My neck is sore from it! Ok, so I got to bed at 1am, so I slept in until 7:20 then did canning in the morning, then voted (rock on - Obama is winning!), then ran after taking my son to preschool. I started just after noon. It was rainy/snowy, but not too cold. I listened to NPR all day since it's such a monumental day. Tempo run tomorrow, probably in the snow. ave pace 8:03 nap in late afternoon.
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| Mizuno Precision (yellow) Miles: 10.29 |
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| Night Sleep Time: 6.25 | Nap Time: 0.75 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.45 | 5.05 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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First big winter storm of the year. Took it really slow driving down the mountain, with 1-2 inches of snow on the asphalt. Got to Ali's house late. It was pelting down snow pellets and Ali's like, are you sure you want to do a tempo run? And I am doubting the wisdom of it as the pellets hurt our faces as we run into it. We run toward the ballpark and by the time we get there the pellets had stopped. Good so we can do it. We ran 3.3 warm up, stretched and started. It was a 10 minute out, 10 minute back tempo (twice) for 40 minutes total, and this format helps me to chase down my running mate and not feel totally alone in a tempo. I wanted to do 6:30 to start and go faster the second 20 min segment if possible. 1 - 6:21 - this seems like a pretty flat section but as i tempoed it I think it is slightly downhill this mile 2 - 6:33 - 3:39 one direction then turn around and back. Snow pellets are hammering down toward the end. 3 - 6:49 - pellets coming down hard now, trying to keep effort up, trying to decide whether to quit at 20 min 20:42 for first segment, 3.14, no stopping just turned around and lapped watch 1 - 6:45, still pelting down snow, asphalt covered by now, 2 - 7:03, turn around after 3:16 3 - 7:05 pace for .91 (6:27), by this mile snow was clinging to the heels of my shoes creating a platform shoe effect, legs felt tired, but kept up effort best I could. total 6.05 in 40:59, 6:47 ave pace, bad pace for bad conditions. I think I deserve 3 stars for sticking with the workout :) 12.5 miles total with 7:48 ave pace for total weight 122
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| Mizuno WaveRider (aqua) Miles: 12.50 |
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| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 13.60 |
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Slept in, and ran 4 miles after getting the older kids off to the bus on the treadmill. I haven't run on a treadmill for several months. Last time I tried I got tight calves and got gunshy. So I made myself stop at four and go an easy pace. Slowly, slowly eased into a sub 8:00 pace. Will run more this afternoon.
PM: Ran Bishops Storehouse 9 and did 10 strides (about 30 sec each) within the run, then added an around a couple blocks loop to try to get closer to 10 miles, ended up with 9.6 (no gps, but used course tool ex post facto). Started at around 12:45, so much warmer than earlier in the day. Ran with my new short haircut courtesy of ali, so no ponytail for me. Quicker than normal pace, and had to slow myself some to be this slow. I guess it feels good to run in the sun. ave pace 7:23
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| Brooks Defyance (blue) Miles: 4.00 | Brooks Defyance #2 (blue) Miles: 9.60 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
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Ran 8 with Ali, then 2 more on my own. 8:24 ave pace weight 122
Took a morning nap. Ok Ali cut my hair yesterday and Lupita was kind enough to color it for me today:
<a href="http://good-times.webshots.com/photo/2199275380104365166fcpqrK"><img src="http://inlinethumb22.webshots.com/6101/2199275380104365166S200x200Q85.jpg" alt="DSC01295"></a>
<a href="http://good-times.webshots.com/photo/2293047100104365166JniWBt"><img src="http://inlinethumb01.webshots.com/5888/2293047100104365166S200x200Q85.jpg" alt="DSC01293"></a>
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| Mizuno WaveRider (aqua) Miles: 10.10 |
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| Night Sleep Time: 6.25 | Nap Time: 1.50 | Total Sleep Time: 7.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.48 | 1.00 | 4.75 | 0.00 | 0.00 | 0.00 | 0.00 | 20.23 |
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Met with JulieE at Sasha's and we ran 3.13 at 8:00 ave pace to get in some mileage before a 7am start time. Sasha and Jeff were doing a 10 mile tempo at 5:50 pace (so Sasha claimed) on a 2.5 mile stretch, so my plan was to hang with them for as many quarters as I could, then jog to another quarter mile mark, then jump in with them again for another repeat. So I would have anything between 4x1mile-2mile repeats. Given my sluggish legs lately, I knew 2 miles wouldn't likely be in the cards, and as I started the morning I knew 1.25 would be most likely the farthest I could go, since I haven't done anything except strides below 6:00 pace since the marathon. I thought Julie might do 1 mile repeats with us, but Tyler joined and wasn't up for the workout, so it seemed like he paced her through a steady tempo. We warmed up as a five person group for 3 miles, then started. 1 - 1.25 in 7:14 (5:47 pace), with 5:47 for the first mile, so even pace, Sasha said I'd only make it to the mile mark since I wasn't conversational, so I had to at least go another quarter :) 2 - 1 mile in 5:48, they were going faster than their 5:50 projected pace, so they gapped me by about 8 seconds on this mile, so I syched out thinking I was slowing down, I should have just pushed it to 1.25 3 - 1.25, 5:43 for first mile (they were still gapping me, going so fast), then I couldn't see the marker for the quarter, so I just kept up the pace for another 1:30, so probably a little long, 4 - 1:25 in 7:28 (5:59 ave pace) I mistimed the start of this part so I wasn't at the quarter marker when they got there, so it messed up me trying to pace with them. I was about 10 sec back to start but they quickly increased the distance. This was a fairly pathetic repeat, but I have to post the truth. I ran the first mile in 5:57, then the last quarter in 1:31. Rather unimpressive, but I am glad I went 1.25 instead of 1 mile. My legs were tired pieces of dead meat by this time, but I plugged along. I guess I can blame 1/2 of my slow 4th interval on not starting with them, but even that piece is my fault :) When I finished I just told myself "money in the bank" Any workout is money in the bank. This is the first workout since the marathon that I've gone sub 6:00 so I guess from that standpoint the fourth one was ok and the rest were gosh darn brilliant (ok now I'm just trying to make myself feel good). : Found Sasha and Jeff for a cool down, who did a most excellent tempo run. They completed the same tempo run they did last Saturday much faster today, so they should be really pleased. Thanks for the help guys. I had to run another 2 and change after dropping Sasha off, so I went back to the trail. Legs dead at this point. When I get to the turnaround, some guy in a fluorescent pink hat is ahead of me looking strong, and I'm like, dang it he's going to pass me. So he comes up on me and I try to keep with him. I say hi, he ignores me because he's got an ipod on, and he eventually passes me, though I don't like that and am not used to it, so I try to not let him get far away. So that mile was 6:47 and I'll count it as marathon pace. Beware Mr. Fluorescent Hat Guy - next time I might not have 19 miles on my legs already and then we'll see. . . Stretching, ice bath weight 121
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| Mizuno Precision (yellow) Miles: 20.23 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.03 |
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AM: Dang it I slept in (set alarm for pm instead of AM) so I did four miles on the treadmill @ 7:30 pace (I always do 1.5 elevation to equalize). I should be able to get in some more this afternoon, but I am starting the week behind since I am trying to hit 85 miles this week. weight 123 PM: Ran in the drizzle, 42F, starting .5 mile away from Will's Pit Stop in Provo and going up the canyon four miles. At the turnaround I noticed dual issues: pain in my left quad and in my left very upper calf (just below knee). The just below knee pain was sharp at time. I stopped and rubbed it down, then stopped again to stretch my calf. For miles 5 and 6 the pains were distracting and frustrating, but then they faded into the background. So 8.03 miles in 7:47 ave pace. Ab workout in the evening, and stretching. I will also use foam roller on these trouble spots and try to work them out. I have intervals planned for Wed but will skip/modify if the pain is still there tomorrow. Often these pains are random and jump from one part of my body to another. I hope that's the case with these too. Last week I felt like I had a bone sticking out of one foot, but it didn't even hurt the next day. Go figure.
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| Mizuno WaveRider (aqua) Miles: 8.03 | Brooks Defyance (blue) Miles: 4.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.71 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.71 |
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Last night I used wintercrest (thanks Josse! I smell like an old woman!) and scraped my two areas with the curved back of a comb, and applied heat. Ran on my own. This morning I had to watch for pains from yesterday, so warmed up slowly, stretched after 1.5, and kept it at an easy pace. Not a single mile broke 8:00 (I did get an 8:01 :D ). My legs were overall tired, but the specific pains from yesterday didn't register during the run. I could feel them as I did a thorough stretching session while I oversaw my 6 year old's piano practice. ave pace 8:13
weight 122 Evening: ab workout. More stretching, scraping, wintercrest, foam rolling.
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| Brooks Defyance #2 (blue) Miles: 12.71 |
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| Night Sleep Time: 6.75 | Nap Time: 1.00 | Total Sleep Time: 7.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.64 | 7.36 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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I wanted to do intervals today, but with my pains from Monday lingering yesterday, I thought I should go safer with a marathon pace tempo. I also have been generally unsuccessful with recruiting other runners to do speed with me. Ali has been a good sport and helped me through some, but she's not allowed to do speed right now. So today is third day in a row alone. I know I need to get tougher and learn how to push myself even when I am all alone, so this is kind of a transition period for me, transitioning into solo running. I warmed up just over three miles, had a lady tell me that she almost ran into me and to be careful and I told her she almost ran into me because she didn't stop for her stop sign. She didn't have anything to say about that (or I just didn't hear her because she drove on). I started into my tempo. I was hoping to start at 6:30 pace and then drop toward the end. My gps watch seemed to wig out on me toward the middle of the run, logging a 7:13 and a 7:50 mile (even though I was still breathing hard and working over turnover). Since I didn't know what my true pace was, and I was afraid the watch was accurate, I got psychologically weak, thinking perhaps I am just in a huge training slump, perhaps I'll never be strong enough to push myself all alone, tons of negative thoughts. It was not so glorious. I know I didn't push myself as hard as I should have at parts. My legs felt really dead the last half too. But I didn't give up and just pushed through. I don't know splits because the watch was not working properly. I finished in 48:51, which would be quite bad if my watch was right, and it was 7 miles. So I almost lost it driving home but held out hope that perhaps the watch was measuring off. I put my run into the course tool, and my overall run was 12.07 per my gps watch, and 12.5 per the course tool. The tempo part was 7.36, which puts my average pace at 6:38, instad of 6:59. 6:38 isn't glorious but is much better than 6:59. I then used the course tool to measure yesterday's run, which measured at 12.71, instead of the 12.34 by my watch. I generally knew that my watch tends to measure miles long, but come on, this is not a reasonable deviation. Running the same course every day isn't an option because of being a lone woman, so I may need to spring for the more current version of the gps watch. weight 120 endurox and stretching. PM: 4.5 on treadmill. My four year old was the only one home and awake, and he pulled up his red camping chair in front of the treadmill with some snacks and a pink lemonade and watched me run for part of the run. He offered me some pink lemonade and how could I refuse? I am glad my stomach is strong. He then got bored and started sweeping the basement. He is so sweet. So I started out really slow and gradually worked up to 8:00 pace. Recovery, recovery.
I will do one legged squats 3xtwo ways, and leg scrapers (one and two legs) tonight. This is my only weight routine I do (other than abs), and it's with light weights (12 lbs in each hand). Of course, I do these weights while watching America's Next Top Model.
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| Asics Stratus 2.1 (purple) Miles: 12.50 | Brooks Defyance #2 (blue) Miles: 4.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.75 | Total Sleep Time: 7.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.08 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 12.08 |
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AM: 6 miles, just me and NPR. 7:39 ave pace, gps again under measured by 3% weight 121
PM: 6.08 per garmin, and 6.1 per course tool, so watch behaved itself. 7:42 ave pace. 10x 30 sec strides within
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| Mizuno WaveRider (aqua) Miles: 6.00 | Brooks Defyance (blue) Miles: 6.08 |
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
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Ran 3.32 miles then met up with Marion and did a 4 mile tempo inside of a 6 mile run. She did great even with feeling under the weather. You can see her blog for the splits. She treated me to some great whole wheat bread and honey after the run. It was great to talk with her, she's amazing! weight 122 Later in the morning I ran just under a mile on the treadmill at Dr. Brady's. I was wearing running shorts, running shoes and my work shirt with g's underneath, so nice and sweaty for work. He had me adjusting my form, which I guess is attrocious. Marion popped her head in when I was getting treatment from him, I have always though I would have someone in the hall see me when the door opens when I have one leg in the air, spread eagle in my short running shorts, but thankfully I was just on my stomach - very conservative position. Nice to see Marion two times in one day.
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| Brooks Defyance #2 (blue) Miles: 10.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.03 | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.03 |
| Long run with 2x3 mile tempo, and one hour of running in between sets. This is a workout from the Jack Daniel's Running Formula *Elite* marathon training programs. I am really not good enough for all of the elite workouts, but I'm modeling this training cycle more off of this schedule, and of course by my own ideas of how I should train, which is heavily influenced by my running buddies on the blog. Ok, so I met Ali at 5:45 at her house. It was nice to start the long run so late in the morning, since it was a cold morning, 27F to start. Not too much wind. We run toward the stake center, I use a portapotty at about a mile (despite successful star earned at home - great a long run with the "runs"). We met up with the 6am group after 1.7 miles. Stretching, then 3 miles to the 6:30 meeting point, at the Bishops storehouse (mile 1 marker of the SF half marathon for those who have run it). I hit the bushes again. TylerS didn't show (I wasn't sure if he would), so I am on my own for speed. I start my first 3 mile tempo. This is mile 1 - 4 of the SF half, except at the turn right before 4 mile mark I turn left instead of right to go uphill instead of downhill. This stretch is gradual uphill, except a steep uphill in the second half of the fourth mile, so I knew my splits would be slower than my overall goal (goal if the whole thing had been pancake flat) of 6:05. 1 - 6:08 2 - 6:20 (wanted to keep it at 6:15, but close enough) 3 - 6:22, 18:50
Oh did I mention I am borrowing Clay's gps watch, "Try now, pay later". It it a 205 and really cool, though it was set to scroll pages, which is really nice for easy miles but not so great when all I care about is lap pace. I then took another potty break, then met up with the group, had water and gu, and ran around the golf course loop, then down powerhouse road and back, another gu (at 14.3 miles now), stretching (right ham tight since first three miles), a little more jogging, then started my last three miles on the exact same course, opposite direction (slight downhill for .25, steep downhill for .25, flat for .5, then slight downhill for last 2 miles): 1 - 5:50 2 - 5:55 (I told myself to not worry about the last mile, focus on good split for this mile, and the last mile will take care of itself) 3 - 5:53 (with .9 to go I am wondering why I told myself to not worry about the last mile, but told myself to run strong, the workout had been excellent to this point and this is what marathoning is about, running fast when tired). 17:38 for three miles 36:28 for 6 miles, 6:05 ave baby! About 3.5 cool down miles to get 21.
85 miles baby! And I am back! I did a hard workout by myself. My psychology was much better than on Wednesday's tempo, so I just need to keep up the positive thinking and be tough. It's hard to workout on my own, in the dark and cold, but I guess I relearned that I can today, and if I need to all winter, then I will. ave pace 7:47 weight 122 endurox, stretching, ice bath
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| Mizuno WaveRider (aqua) Miles: 21.03 |
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.35 |
| 12.35 in 7:54 ave pace by Clay's watch. The course tool measured 12.53, 1% off
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| Brooks Defyance (blue) Miles: 12.35 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.40 |
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Ran 12.4 miles with 8 mile marathon paced tempo inside. I was going to run up to where Goosenest and salem canal road meet and start my tempo there, but there was a mean, mean dog running toward me at about 2.5 miles. It crossed a whole front yard running toward me aggressively barking even though I was yelling at it to go home, so I grabbed rocks, and my pepper spray, and turned around. I went to a lower road parallel to Salem Canal, and decided to do out and back 3.5, then add one mile at the end to make 8. This makes the course slightly uphill instead of slightly downhill (net), so a harder course than my 7 mile tempo last week. | Mile | Actual Split
| Ideal Split per Course Tool
| | 1 | 6:20 (slight down)
| 6:11 | | 2 | 6:35 (up hill then downhill)
| 6:41 | | 3 | 6:18 (slight down)
| 6:10 | | 4 | 6:29 (out and back .5)
| 6:18 | | 5 | 6:31 (slight up, inverse of 3)
| 6:33 | | 6 | 6:13 (up hill then downhill, inverse of 2)
| 6:12 | | 7 | 6:34 (slight up, inverse of 1)
| 6:28 | | 8 | 6:29 (uphill)
| 6:45 |
ave pace for tempo: 6:26.5, ave last week 6:38, better because of watch, legs, and mental toughness.
ave pace 7:13 for all
weight 123
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| Asics Stratus 2.1 (purple) Miles: 12.40 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.20 |
| Met Ali and KellieS and ran into Payson. No dog attacks this time. Fun girl talk. Kellie was able to run about 10.25 before heading home, then Ali and I did a loop to go above 12. Thanks for meeting me ladies! I was so tired last night, and to think of it I was also exhausted Monday night. I think I may be fighting sickness or just not getting enough sleep. I have to wake up early tomorrow, so I think I'll take a hairy nap tonight. Weight 122 ave pace 8:22
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| Mizuno WaveRider (aqua) Miles: 12.20 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.04 |
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Had to wake up way early, made worse by waking at 3:35 and not being able to fall back asleep. After laying for 45 min got up and ran a quicker 8 miles because I had to rush up to SLC where I have all day training which started at 7:30. Had to get radiator fluid in car on the way up unexpectedly, so got to training 5 minutes late. I hate being late, especially when I have a partner from my firm in the audience as a witness to my embarrassment.
ave pace 7:22
weight 123 |
| Brooks Defyance (blue) Miles: 8.04 |
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| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.08 |
| Met Ali in Salem and did our SF ballpark loop. Right ankle a little twingy. The 8 hours of classes and 3 hours of driving yesterday was too much time on my rear but my hams didn't feel any worse for the wear. Stomach's been feeling a little off.
ave pace 8:01 weight 123
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| Brooks Defyance #2 (blue) Miles: 11.08 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.12 | 8.40 | 1.60 | 0.00 | 0.00 | 0.00 | 0.00 | 18.12 |
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Very very lucky to have TylerS and MattK come and workout with me. Thank you so much guys. And sorry you had such a rude introduction into the SF wind Matt. The plan was to do a 10 mile tempo, at marathon pace, with two .8 faster tempo pushes inside (like 6:00ish pace). So 4.2M @ marathon, .8 @ 10Kish, 3.2 @ marathon, .8 @ 10Kish, 1 mile @ marathon. This workout is adapted from a workout in Jack Daniel's Running Formula "Elite" marathon training plan, but that workout is 14 miles of tempo, and I haven't tempoed more than 8 miles since the marathon, so I thought 10M would be hard enough and it was. The goal is to change gears faster without going anaerobic so that you can shift gears back to marathon pace. We did a 5 mile loop in the SF riverbottoms since MattK knew he might now be able to do the whole workout. The course is SF Golf Course 5M. | | Pace | Ideal pace per course tool
| Descript | Mile 1
| 6:27 | 6:14 | Downhill piece within, conversational, easing into it
| Mile 2
| 6:35 | 6:31 | Slight uphill, TylerS conversational, fierce headwind for 1/2 of this mile
| Mile 3
| 6:45 | 6:37 | slight uphill, headwind off and on, MattK drops off, Tyler seems unchallenged and bored, I have some mental weakness but plow through
| Mile 4
| 6:38 | 6:58 | Uphill, but have some tailwind (probably why split is faster than course tool projection)
| .2
| 6:02 pace
| na | steep downhill
| | .8 | 6:02 pace
| na | gradual downhill, gear switch to faster tempo pace
| Mile 6
| 6:49 | | turn around and do loop backwards, gradual, then steep uphill
| Mile 7
| 6:24 | | downhill but headwind
| Mile 8
| 6:19 | | slight downhill, MattK joins, tailwind off and on
| | .21 | 6:22 pace
| | slight downhill, some tailwind
| | .82 | 5:57 pace
| | slight downhill (SF riverbottoms road), MattK stays with us
| Mile 10
| 6:38 | | flat, and "nice" uphill portion to get to Osborn's
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So the first loop was 32:45, 6:31 ave pace and the second loop was 32:20, 6:26 ave pace. Not too shabby. The 32:45 is predicted as a 6:20 pace if the course were flat per the course tool. We had to do a hilly course so as to not lose Matt, and it's good to make the workouts tough. It was tough to gear change but I've been wanting to do this kind of workout for a while. I am very grateful to have two buddies to do it with, I don't think I could have mustered up the strength alone. Tyler is running particularly strong, I think he could have done the workout at least 10 sec/mile faster if he had had a partner who would/could have run faster. Matt had some fatigue issues and he's not sure why. Hopefully he can figure that out. I appreciate him driving down to run with me. I ran the last three miles with Steve K. He's really cool and enjoyed talking with him. overall ave pace 7:21 weight 122 endurox, stretching, ice bath (trembling so bad in it), hot shower Mileage this week was cut back. Will hope for/shoot for 90 for the first time ever next week.
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| Mizuno Precision (yellow) Miles: 18.12 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.05 |
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Aw, man, I did not get good sleep last night. Had a hard time falling asleep. I got out of bed after tossing and made sure all my recipes were printed out and all ingredients were accounted for (I am hosting Thanksgiving). Then I researched races in Paris (we are going in about two weeks) and it looks like I found a 10k, so that should be really fun if I can swing a race while I'm there. Two white dogs faintly illuminated as they ran toward me. I am so scared of dogs. My spray doesn't seem to be as helpful as I'd like it to be as they run at me, I turn around and run away. Chicken. ave pace 7:52 weight 123 goal for week: hit 90 miles, then I shouldn't gain weight, right? eve: 4.2 miles around the park, 7:58 ave, it is getting cold earlier and earlier in the day.
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| Brooks Defyance (blue) Miles: 4.20 | Brooks Defyance #2 (blue) Miles: 12.85 |
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| Night Sleep Time: 4.75 | Nap Time: 0.50 | Total Sleep Time: 5.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.03 |
| easy run in the morning. Nothing exciting. 8:16 ave pace weight 123 My mom has been in town since Saturday, and this morning we made pies for Thanksgiving. We made Pecan Chocolate and a fancy version of Pumpkin with the usual spices plus ginger and scalded whip cream and evaporated milk in it. I don't like pumpkin pie generally, but I'll be trying it to see how it turned out. We had enough filling and crust to make mini pies in my cupcake tin, so I got to preview that pie. I can't imagine pecan pie without chocolate in it. Yum yum.
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| Mizuno WaveRider (aqua) Miles: 12.03 |
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| Night Sleep Time: 7.00 | Nap Time: 0.50 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.69 | 0.00 | 0.00 | 4.62 | 0.00 | 0.00 | 0.00 | 12.31 |
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I have been feeling half sick, but woke up feeling ok. Workout: s/b 5x1000m @ 3:30 with 2 min rest, then 6x400m @ 77s w/ 3 min rest SteveK and TylerS joined. Perfect company. They are fast and strong. The last time Tyler and I did intervals, we totally went out too fast and kind of ruined the rest of the workout, so we were both wary about starting out too fast. I had marked the 400m, 800m and 1k marks on the road the day before, and this morning I put out glow sticks at each point, which was so nice and enabled us to see splits and make sure we were on track. 1k's 1 - 3:27, felt easy
2 - 3:26, felt easy
3 - 3:28, ok, starting to feel hard
4 - 3:26, after #4 legs are feeling wobbly, concerned about the balance of the workout ahead 5 - 3:30, went through the 800m in 2:50ish so did a kick to hit my time 8 min rest between sets
400m 1 - 75 2 - 74 3 - 76 4 - 75 (This is Tyler's last due to time constraints)
5 - 75 6 - 71 (laid on whatever juice a marathoner has, ok that one hurt)
Yeah! I am happy with the workout. I appreciate having Tyler and Steve there, I couldn't have done it without them. Steve was obviously holding back. Tyler would often start faster, but I would most of the time close the gap, though a couple of his might have been a second faster. Steve's last quarter was a 68! I calculated my mileage for the week and I don't need to go out on a second run today so that's good news. After the workout, and because my kids don't have school. I had time to go to the store to buy myself a treat - my very own bag of ice! Stretching, ice bath, endurox. Weight 122
Boring notes for self on 400m, 800m, and 1000m marks on treeline road for future reference. All start at stop sign. 400m stop at four stumps after the H20 marking. 800m stop at five poles before the opening in the fence. 1000m stop at second to last double bolt on the bridge guardrail.
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| Saucony Type A2 Racers (red Baby) Miles: 9.79 | Brooks Defyance #2 (blue) Miles: 2.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Oops, forgot to blog this run. I ran 8.25 on my own, then met up with the SF running club for the annual Thanksgiving Day run. We meet at 7am, run then do a gift exchange and have hot chocolate and donuts. There were bagels there, but heck, it's Thanksgiving, so it was a chocolate donut for me. This was the first time I was able to attend this even though I've been running with this club for years. There were lots of people and it was very festive. Josse and MacK came, and I ran mostly with them but chatted with other folks. My friends from my Provo neighborhood came down and it was so nice to see them. They're the ones who convinced me to run my first 1/2 marathon in March of 2005. I got a frozen turkey in the gift exchange, so its turkey for Christmas too. Paul's family were at my home for Thanksgiving, but we were only 17 in number, so it wasn't that big of a group. Of course we cooked enough to feed 40 and most of the leftovers are in my fridge. We went around the table and discussed the things in our lives that we are most thankful for this year, and it was very touching. We really are blessed to have family to love and support us and to live in this great nation, where we have opportunity and plenty.
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| Mizuno WaveRider (aqua) Miles: 15.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.01 |
| I met Julie Esplin in Springville and we ran up and down HobbleCreek. It was drizzly the first half, and quite dark. It lightened up and stopped raining by the end (and course went from uphill to downhill), so I guess I'd have to say the second half was better than the first half. It was quite a drive for both of us, Hobblecreek is just ot convenient, but it was pleasant and so nice to run with her again. ave pace 8:08 I went to Wal-mart afterward and bought a big something without any waiting in lines. It was my first Black Friday experience. It was easy and great.
I was very cold by the time I got home. Very, very, very long hot shower. I had light eggnog as a recovery drink. weight 124 (for sins of commission, felt really stupid as I ate my ice cream while looking up how Emily did on her 1/2 marathon)
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| Brooks Defyance (blue) Miles: 12.01 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.80 | 0.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 21.80 |
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Ran with a huge group in Lehi orchestrated by Kelli and Scott. Thank you so much Kelli and Scott for the effort it takes to coordinate, for the yummy treats, the water and gatorade. My family was thrilled with the extra muffins. We went north from a parking lot up the Jordon River Trail for 5 miles. Pretty hilly (rolling hills( and net uphill, Scott was kicking our trash up all the hills. He was the king of the hill for sure. After the turnaround and some water, we did 2 miles at tempo (5:59, 5:58, net downhill), then we were supposed to do two minutes rest, but TylerS and I turned to catch up Scott (not far behind us) and Kyle and JonA, so the rest was actually 3:27. Then 2 more miles tempo (6:04, 6:03, more rolling hills and tougher), and then we ran 48 minutes, but had a water break and two potty breaks in there, so I bet it was about an hour (I was following a Jack Daniel's workout that called for an hour of easy running between 2nd and 3rd tempo piece). At the 15 mile turn around I had 16.75, and JonA had set out water and we couldn't find it. We started our three mile tempo (s/b 6:05 pace, but it was a slight uphill so 6:10 is ok). My splits show how it went down (6:11 - ok, 6:21 - not so ok, 6:02 - that's better, 6:11 ave pace). So some weakness in the middle, and Tyler pulled away then. I closed the gap but never got to him in the last mile. We cheered Scott as he finished his 3 miles. He is a real trooper. Scott's prior long run was a 15 miler, probably without a tempo, so Tyler and I really worked him over today, but he was a good sport about it. Costco muffins and orange juice awaited us at the end. My legs are shot. The bad news is at the very beginning of the run my left knee popped, then it hurt for a little. That went away (I think) but below my knee is really sore and sometimes makes even walking painful post run. It feels muscular/tendon related, not in the knee. Good thing I have a dr. appt already scheduled for Monday. I think 90 mpw is my body's limit for now. This week felt good until today. I guess 20 milers will always make me feel like I am falling apart, esp if there's fast stuff in there. ave pace 7:39 ice bath, oh so cold weight 123
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| Mizuno WaveRider (aqua) Miles: 21.80 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.51 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.51 |
| Ran 6 miles with MacK and about 4 with Clay. My right shin was tight to start but felt better after stretching. My pain under my knee was much better on Sunday and I can only feel it today when stretching. ave pace 8:22 weight 125 (oh dear, time to tighten up)
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| Brooks Defyance (blue) Miles: 11.51 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.33 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.33 |
| Dr. Brady yesterday said my sub-knee pain is probably from too quick of a start on Saturday and advised me to start walking then start my runs always slow to warm up. Is that a sign of being old or what? This is the advice that James gave me a year ago and I laughed at it. So I started slow today. ave pace 7:47 weight 124
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| Brooks Defyance #2 (blue) Miles: 12.33 |
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.23 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.23 |
| Woke up before alarm - good - no snow. The weather so far has been highly cooperate for my training. I met TylerS and Steve K. The plan was 10 mile tempo. We started with the hardest miles (about mile 1.5- mile 4 of the SF half), then some downhill, then some flatish miles at the end. The first three miles were by far the hardest for me. I felt like Tyler and I took turns being the strong one. I know I for sure threw some surges in there when I was feeling good, and I tucked in behind when I wasn't. It's just an easy way to stay on target pace-wise. Splits (6:38, 6:31, 6:36, 6:11, 6:10, 6:19, 6:20, 6:21, 6:17, 6:18), 1:03:46 for whole tempo, or 6:22.6 ave. This was a hilly course, and the splits show that, and there was a net uphill of about 50 feet over the whole tempo. It was a good workout. Thanks so much, Tyler and Steve for meeting me. It's so much easier and more enjoyable with company. ave pace 7:12 weight 123
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| Asics Stratus 2.1 (purple) Miles: 14.23 |
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| Night Sleep Time: 5.75 | Nap Time: 0.00 | Total Sleep Time: 5.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.01 |
| Slept in, but felt yucky when I woke up (sore throat), but felt better after some time. Legs felt heavy at the start, then felt good in the middle, then upper right calf hurt for the last 4 miles. That's not good. ave pace 7:58
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| Mizuno WaveRider (aqua) Miles: 12.01 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.01 |
| Ran 2, then met with MacK for 6, then 2 more on my own. calf felt much better. Off to work early. ave pace 8:06 weight 123
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| Brooks Defyance #2 (blue) Miles: 10.01 |
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.01 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.01 |
| Josse worked on my right calf yesterday, the top of which hurt on my Thursday run and has been twingy since. She did deep tissue massage and scraping. I harassed her about not having bruised before, so she favored me with some nice bruising on my calf and upper ham. Thanks babe! I actually told her, "can you stop now?' it hurt so bad at one point. My legs felt fine today.
Couldn't sleep last night! And such a funky tummy! Note to self: 5 egg rolls don't make a good dinner, even if prepared in a lowfat, baked in oven way (stomach felt funky since last night). Tyler and I were planning on 2x5 mile tempo, but he had to finish early, so he would only get in one of them, then we started late, so we could only do 4 miles. Ali was with us and a new guy Travis. Ali ran with us for about 1/2 mile of the tempo and the 9.5 miles before. I felt semi-nauseous for most of my run. We started our tempo after about 9.5. I said I wanted it to be more like tinnman tempo (so like 6:45) to start and see if my stomach would cooperate. We started at osbornes and the first mile has some pretty good climb. THen the rest was a mixture of downhill and flat (6:47,6:13, 6:05, 5:54), 6:15 ave pace. Tyler was with me until the last mile and did that mile 2-3 sec faster. I think we were both hungry for a sub-6 mile. He was just hungrier. I didn't want to do the next set without him since I wasn't feeling hot and I knew it'd be slower without him and liked ending on the 5:54 high. I went back after the tempo with Travis to look for Ali but never found her. The last .5 mile my right foot started hurting. Time to jump in the ice bath.
weight 122
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| Mizuno WaveRider (aqua) Miles: 20.01 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.02 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.02 |
| 6 with MacK, then the rest on my own. Foot felt fine the first mile, then got hurty, then subsided after a couple of miles. I still feel like I need to run gingerly on it, though. Saw Clay, all in black like a ninja :) ave pace 8:18 weight 124
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| Brooks Defyance (blue) Miles: 13.02 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.38 | 0.00 | 2.00 | 2.21 | 0.00 | 0.00 | 0.00 | 12.59 |
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Finally got to blogging today. For those who don't know, I am leaving for Paris in less than 48 hours, and between doing tax planning for my clients before leaving, laundry, planning the trip, packing and cleaning the house, I have been very busy.
Easier hard workout today. I am doing a 10k in Paris on Sunday. Sweet! Haven't raced since St. George. Paris elevation is less than 200m so it will be my first sea level race in forever. Plus it is a 3 loop course through the city so it is likely to be fast. Translation: I should get a good time. I am hoping to break 37:00. There's euros for the top 5 women too so hopefully I'll get enough euros to pay for a nice dinner in Paris.
Same workout as I did on August 26th, 2008. 6x2min on, 1:30 off, then 2x1 mile, 3:00 rest between those. Last time was with Darin, Steve K and Carl. This time with Tyler and Steve K. As we got into our first one, I felt physically heavy, and the feeling stayed with me, though it lessened a little by the last couple 2min pushes. I wanted to do the 2:00 in 5:30 pace, which I wasn't quite able to do, but when I look back on how I did in August, when it wasn't 25F outside, I was amazed that I did better today hands down. So I guess I can't feel too bad. Excuse for sluggishness: took 1/2 an Ambien at 9:22, then did some stuff, turned off the light at 9:47, alarm went off at 4:30 (though I woke up at 3:59 and I think I did go back to sleep after that). So taking the pill with 7:08 until the alarm goes off but actually laying down with 6:43 until alarm is not enough time. I've now found the limit of this drug for me, at least for this day. Took a morning nap to chase some cobwebs away.
No pain in legs, just some soreness after (below left knee, slight, right ham, slight, right foot, slight, right upper calf, slight).
Endurox and stretching after. weight 122.
#
| Time | Distance | Pace | Rest after
| | 1 | 2:02 | .37 | 5:30 | 1:30 (8:17 pace)
| | 2 | 2:01 | .36 | 5:37 | 1:28 (8:39 pace)
| | 3 | 2:03 | .36 | 5:38 | 1:23 (9:02 pace)
| | 4 | 2:03 | .36 | 5:40 | 1:28 (8:36 pace)
| | 5 | 2:01 | .37 | 5:28 | 1:26 (9:04 pace)
| | 6 | 2:02 | .39 | 5:16 | 7:40 (10:58, obviously some standing around included in there)
| | 1 | 5:47 | 1 mile
| 5:47 | 3:00 (11:43 pace, sweet)
| | 2 | 5:52 | 1 mile
| 5:52 | na - done |
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| Mizuno WaveRider (aqua) Miles: 12.59 |
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| Night Sleep Time: 6.75 | Nap Time: 0.50 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.11 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.11 |
| Ran with MacK and Ali, dropped MacK off after 7 then Ali after 11. Felt good last mile so went marathon pace. Have a GAZILLION things to do today. ave pace 7:56
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| Mizuno WaveRider #2 (aqua) Miles: 13.11 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.41 | 0.00 | 0.00 | 0.60 | 0.00 | 0.00 | 0.00 | 8.01 |
| Not alot of sleep, so thought I would feel yucky. Felt my left groin and my right ankelf or the first mile, ankle felt better after stretching. I have some tape around that foot to hold an herbal patch in place, so that was likely causing the trouble. Felt speedy, so threw in 6 strides. Off to the airport now! Ave pace 7:29 weight 122
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| Mizuno WaveRider #2 (aqua) Miles: 8.01 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. I travelled to Paris yesterday, not getting here until 6am, but not getting to our hotel until 8am. Will be doing lower mileage, but a ton of walking. We took too long of a nap when they let us check in early, but this afternoon/evening we went to the Dome church, the military museum at the Hotel des Invalides, and we went up the Eiffel Tower at night. It was so cool, all lit up in blue, and at one point they added sparkly white lights, which sparkled on and off. It is freezing here, and we took over an hour shopping in a shopping district for scarfs and hats. Fun! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Good news - there's a big park by my hotel (several times bigger than central park - Bois Boulogne, with lots of dirt trail so I ran in the park, and after about 3 miles the gps watch found where it was, so that was good news. It was cold (32F but felt much colder because of humidity) and raining so I was concerned about my comfort but I warmed up just fine. Passed lots of guys and gals, but the guys were especially gratifying. There is also a public track right across from my hotel so perhaps a speed workout on Wed or Thur? Race tomorrow! I think its going to be raining :( Lots of walking around. Saw the Opera House this morning, so ornate and beautiful. It was all I could do to not dance around like I was some Princess of the Blood in a ball gown. I had to shove myself into a totally packed subway car, so happy my assertiveness served me well. |
| Brooks Defyance (blue) Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Corrida de Noel (6.25 Miles) 00:36:38, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
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Really fun race, though not pancake flat like I hoped. I will write details later.
I won 150 Euros - almost enough to pay for dinner tonight :)
Ok, so a thousand Information Systems geeks have descended on this hotel and have hogged the wifi bandwidth, so the internet crawls and is unstable in normal hours now. But it is 5:20 am and I can't sleep anymore, so this is my long version:
The night before the race, they had a paella party which they invited us to for free, and they had someone pick us up from our hotel for it. His name was Sayed (sp?) and he didn't speak English, and we do not speak French, but he speaks Spanish, and we speak enough to be somewhat conversant with him. He was a very kind gentleman. The car ride was about 35 minutes. The table we sat at at the party had no english speakers (supposedly) but we did speak enough for them to ask us how we felt about Obama and we gave them a big thumbs up on that. There was a table for the Kenyan runners, which made my stomach turn. Chocolate eclair with chocolate mousse inside for dessert. Sayed said he would take us through downtown Paris, which should take 5-10 minutes longer than the other way, to give us a look at some of the sights by night. Well, he gave us the GRAND tour, took us all the way around the cities to see Notre Dame lit up at night, through the Louvre (driving illegally at one point, telling us to close our eyes to his driving), past the opera house, on the Champs Ellyses and the Arc de Triumph, and then finally to our hotel, 1 hour and 20 minutes from when we started our tour. He was so kind to do that for us. It has been very cold here, so a tour in a car at night was very welcome. I have to say the drivers here are very crazy, but there is little honking and next to no anger. They have fewer rules, their roundabouts seem lawless, but they don't get their feathers ruffled - must be all the wine gets them in a good mood.
Got to bed pre race day at 11pm, woke up at 8:20. Race starts at 11:40. The hotel's breakfast is very elaborate and free, but I stuck to toast, some fruit and a wheat roll. I stopped drinking about 2 hours before the race. We left for the subway at 9:50 and got to the race by 10:30, there were thousands of people to participate in the races (10,000 the organizers said, about 2500-3000 in my race). The veteran (masters men got their own race) race started at 10:40, and I did 3k with that race as part of my warm up. I got access to a locker room that only the elite women used (I saw about 5 women) and a bathroom, so that was sweet. I did strides and stretching while hoping my gps watch would pick up reception but it never did. Luckily on the bus I had calculated in my head what the 1k splits would need to be for 5:50 pace - 3:38. So I kept splits for the first 5k, although my split recorder on the watch didn't seem to work either.
At the start, there was a place for the elites, then everyone else. They announced my name and my country at the start. Cool! No pressure! There were about 10-15 ladies in the elite section, including at least two Kenyan ladies, who were in low 30's shape, so I was staring around and saying, I have to beat most of these white chicks to get money (money for top 5). It made me nervous. It was a cloudy day and threatening to rain, but not as cold, so I wore shorts and a long sleeve shirt (blog shirt of course), but the other ladies were wearing more technical clothes in general so that didn't instill confidence in me. There were a line of volunteers across the starting line, and they all went at once, which looked to me and a couple of other runners like the race had started so we went, but it wasn' t the start of the race, which was apparent within seconds, and we had to sheepishly turn around and go back to the start. At least I wasn't alone, but my fear of a false start because of the language barrier came to pass. Oh well. The start happened minutes after (turns out those volunteers went early to run the course, leading the way for us). The course is a three loop course, but the second and third loops add a steep hill up and down (about 400m each way) Here's the race:
1k - 3:33, I start out with a little pack of women, with the two Kenyans ahead of us, but by the end of 1k it was me and a french woman with a scarf on her head, slightly uphill, so a fast start
2k - 3:34, mostly flat, scarf woman and I keep trading places, I learn I am third/fourth woman here
3k - 3:31, slight downhill (completing a loop), still trading places with scarf woman
4k - 3:42, slight uphill, slight panic that pace has dropped off, and I let scarf woman gap me by about 5 sec, bad move, now in fourth
5k - 3:36, flat, much better pace, 17:56 for 5k, earning me a PR for a road race inside a 10k sweet, but I know the 2nd half will be harder because I am coming up on the hill for the first time, scarf lady is now 10 or so seconds ahead.
6k - started to rain (cold rain) which continued through the end, no splits from now on, just focusing on effort - uphill
7k - downhill, done with 2nd loop, pass some guys, start to have lots of traffic from the hundreds of people I lap.
8k - trying to catch blue shirt guy who is right in the middle between me and scarf lady,
9k catch monsr. blue shirt on the last hill, as I crest hill, and start downhill notice the 9k mark, and start booking it down the hill.
10k - pretty strong finish, 36:38, but didn't catch scarf lady
In retrospect, I wish I hadn't let the #3 girl go. Paul was cheering me on at one location where he saw me three times, and he said the #2 girl was hurt (she said after the race she was having hamstring problems). Paul said #2 wasn't that far from #3. While in the race I felt like I was working hard (granted, I did have weak parts and had to surge to wake myself up a couple of times), but after the race I didn't feel like I had run a race, at least not to the point of dry heaving or anything. I think I could have done better, but I also think I did well. I wanted to break 37:00, and try to break 36:30, and I came close to that harder goal, so I am happy overall.
Highlights were the french folk cheering me on, most in french, but every once and a while in english, and of course the santa race after my race, which included hundreds dressed as santa, some christmas trees and reindeer, a smurf, some ghost busters, a guy without a shirt and with long hair dressed as Jesus with a cross on his back. So cool to watch. The race workers were so kind and helpful to me, and I needed their help so I appreciated it alot. They gave Paul a t-shirt as well as me, so that was cool. Check's in the mail!
PS my legs did feel sore and like they had raced by evening, and it's funny to be glad that I am sore. It's like validation that I didn't wuss out too bad in the race. |
| Brooks Defyance (blue) Miles: 4.00 | Saucony Type A2 Racers (red Baby) Miles: 6.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
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Ran 3.5 with Paul in Bois de Boulonge, then he went off to his conference, and I ran down to the Arc de Triumph, down Champs Elysees, through the garden de Tuileries, around the louvre, onto the left bank, to Notre Dame, to St. Germaine Church, which is an awesome gothic church, with gargoyles and ornate stonework, just to the east of the Louvre. I stopped and walked through the church. It was noon when I started and the bells chimed a song. Inside a service started and the priest sang and the congregation sang after him (the congregation was small, about 10 people who weren't tourists, about 10 people in the church who were). Then ran back the same way to hotel.
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| Asics Stratus 2.1 (purple) Miles: 12.25 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 3.5 miles with Paul, then 6.5 on my own. Attempted a tempo but legs weren't fresh and it was hard to keep pace with street lights and traffic. |
| Brooks Defyance (blue) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Cold and rainy! Didn't feel like running long all sopping wet. |
| Asics Stratus 2.1 (purple) Miles: 5.50 |
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| Night Sleep Time: 7.00 | Nap Time: 1.50 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Wanted to do speed at the track by my hotel as my farewell to sea level. I thought a Yasso 800 would be perfect. Only problem was we went to Versailles on Tuesday and walked about 6 miles that day, followed by dancing that night, then did the Louvre and other sightseeing on Wed, with miles of walking that day too, and our legs ached both days. I took some IB before going to bed, hoping I'd be up for speed Thursday morning. I warmed up on the streets since it was still dark. It was starting to lighten up when I got to the track, but it was near empty. More people came as I did the workout. The goal was 2:45 for 10 800's, with 2:45 rest (one lap slow jog). The track had a short straight away with huge curves, making the inside of the track a squat rectangle. In fact, soccer is practiced on the short direction of the field. 1 - 2:44, 2:57 rest - oops need to make my way around that track on the rest faster 2 -2:45, 2:45 rest
3 - 2:43, 2:49 rest
4 - 2:45, 2:46 rest 5 - 2:43, 2:47 rest (bathroom and drink instead of around track) 6 - 2:43, 2:45 rest
7 - 2:45, 2:46 rest
8 - 2:46 dang it! I must have fallen asleep behind the wheel, 2:46 rest
9 - 2:43, that's better, 2:45 rest 10 - 2:39, revenge is sweet 2:43.6 ave for the 10, so other than the 2:46 8th one, which I highly resent, I was really pleased with the workout. Yasso's aren't reliable predicters for marathons, but they are a good faster workout and still give me an emotional confidence boost.
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| Brooks Defyance (blue) Miles: 2.50 | Saucony Type A2 Racers (red Baby) Miles: 7.50 |
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| Night Sleep Time: 7.00 | Nap Time: 5.00 | Total Sleep Time: 12.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.40 |
| I had made a running "date" with KellieS before the trip. I haven't had internet access for days so I was concerned she wouldn't come without confirmation, but she was there with a girl posse (MacK and Ali). It was nice to run with them. Dang! Winter came while I was gone. weight 124
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 20.08 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.08 |
| Met the SF group which was just Jill, Travis and I to start. Travis and I scared away Jill with our pace within .75 miles, which was sad, but we went to Bishops and were rewarded with Hal and Steve's company. We ran with them to junk mail and back, then met up with Kellie, Tyler and Kelli, and Travis and I joined them for a jaunt around the golf course and back to Bishops. Then Travis and I finished up our 20 miler back to his house. I wanted to do some tempo today, but the roads were icy and I got less excited about it as time went on, so I just told myself I'll do an excellent workout on Tuesday. 20 milers are by definition hard runs anyway, right, even if done at an easy pace? Some one back me up on this ;) ave pace 8:08
weight 121 I let each one in my family choose one Christmas treat for me to make, so here is the list: Ben - popcorn balls JJ - Danish cookies Mickie - marshmallow fudge Paul - Pecan toffee Michelle - My signature pumpkin, chocolate chip, raisin bread Time to go shopping!
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| Mizuno WaveRider #2 (aqua) Miles: 20.08 |
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Ran with MacK this morning for 7 then reran that same route alone since my GPS watch wouldn't start today. 1:54 for run, about 8:06 ave pace. Snow and ice on road, but warmer (around 31F), some wind. weight 120
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| Brooks Defyance #2 (blue) Miles: 14.00 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.09 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.09 |
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AM: Decided to do 10 mile tempo on the treadmill. Bad idea. I am not used to long distances on the treadmill, my longest being 5 or 6 since last winter. Started with 1.5 warm up, stopped and stretched, then .5 more warm up, then ramped up to 9.3 mph, which made my first mile 6:30 (ramping up) and 6:22 I think for the second. I was not feeling good, whoever said the treadmill is autopilot is smoking crack. I stopped after 2 miles for a bathroom break, then hopped back on, did .25 slow, then ramped up to 9.2, which ends up around 6:27 pace, but I felt yucky yucky and had wild fantasys of pushing the stop button and nightmares of being flung off the back of the treadmill. Stomach uncooperative, and I have to go to the bathroom again after doing 2.25 more tempo. I am on the pot gasping for air and this wakes up Paul who asks me what's wrong, just a low level heart hemorrage, go back to bed. Ok so back to the treadmill, where I am thinking I'll just do two more miles, but after .5 mile fast I have a cramp and am thinking I am seriously going to get tossed by the treadmill, and in the last quarter mile of the mile I admit I grabbed the bars and the console once, afraid I was going to get flung but at least wanting to make it a mile, and I finish the mile and call it good for the tempo portion. I only run .25 more on the treadmill, and in a wild, treadmill induced craze I decide anything was better than this, so I throw on a coat and gloves and head outside (had only sports bra and breezy shorts). My driveway has 6-8 inches of new snow, so the powder ices my lower calves as I go down the hill, have to jump snow embankment. Well, it was cold outside, turns out about 20F, so I guess just cooling down outside could count as icing. Ice all over the road, stomach crampy, but at least it wasn't the treadmill. Total miles in AM 10.05 Late lunch, nap, then out again at 4:05. PM Need to get in 6 miles, after one mile I am feeling decent and my second mile starts fast so I say what the heck, I'll try to tempo, miles were 6:12 (slight downhill), 7:02 (big uphill), 6:00 (reverse of mile 2, so big downhill), 6:49 (reverse of mile 1, so slight uphill, did I mention it is snowing!), .75 at 6:52 pace (uphill, bad form, sunglasses all foggy from bad breathing, body is exhausted). It was a net uphill tempo, ave pace 6:34 for 4.75 miles, not bad for conditions, but I felt wasted by the end. No appetite tonight, so I ate the nasty Rocket Fuel cereal. I figure if I'm not going to enjoy what I'm eating anyway it might as well be healthy. Abs, hamstring strengthening and stretching in evening weight: 119 first time in teens since 9th/10th grade or so. A testament to my stomach issues during the treadmill run :) I told myself I was going to get in the teens this week, so since it came early does that mean I get to pig out now? I guess I'll wait for my appetite to kick in at least. Ok sorry for the long rambling post.
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| Asics Stratus 2.1 (purple) Miles: 10.05 | Brooks Defyance (blue) Miles: 6.04 |
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| Night Sleep Time: 7.50 | Nap Time: 0.75 | Total Sleep Time: 8.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.03 |
| Slept in, and met Ali and MacK at 7am. They had already run 6 miles. I ran 6 with them in 51:00 (8:30 pace), then ran 9 miles alone, looping up Goosenest, and averaged about 7:30 which was hard to do with the ice and snow, but felt pretty good. My right ham is flaring up again. Dr. Brady worked it really hard at my Monday appt, then I had lots of miles and speed yesterday, which probably didn't help. No bathroom breaks at all during the run - a Christmas Eve miracle. ave pace 7:53
weight 120
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| Mizuno WaveRider (aqua) Miles: 15.03 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.04 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.04 |
| Ran on my own just after noon. Glad my morning fudge and other baddy goodies didn't upset my stomach too bad. I actually had raisin bran for breakfast, very exciting I know. I told my family they were out of luck on a fancy breakfast since I am making a nice dinner, and made lots of stuff yesterday and I want today to actually feel like a holiday. Imagine that! Felt good in the run so did 10 strides. Small snowflakes most of the run, but roads were mostly clear. Some bad wind part of the time from the north or north east which was rare and weird. ave pace 7:36
Notes regarding effeminate ball-- so guys typically like weights. Big metal heavy masses, which can stub your toes. Women want to do some strengthening and what do they buy? They buy a huge rubber ball full of -- AIR. We like our apparatus to be squishy and light. Those huge exercise balls are totally marketed to women, and women love em. So I felt bad when my doc told me to buy one and showed me some exercises on it. I just don't want a wussy ball full of air in my exercise arsenal. So anyway, I bought one, and like to fall off it when trying new exercises, its a real treat. No elegance here. This relates to Christmas because Paul bought me an illustrated book on core exercises with these blow up balls, so I'm going to start working on that six pack today.
Merry Christmas everyone!
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| Brooks Defyance #2 (blue) Miles: 10.04 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Dull and dreadful 13 miles on the treadmill, because we got 18 inches up here (Paul just measured). I didn't get flung off, but I did start way slow (8:30) and only gradually increased. Ave pace 7:51 weight 119 - I didn't pay for my Christmas sins in weight like I thought I would. Paul got me two chocolate oranges, and between JJ, Paul and I we ate all two while watching August Rush last night (such a sweet film).
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| Brooks Defyance (blue) Miles: 13.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 22.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.25 |
| Made it to 90 miles in a week when it snowed about 28 inches all told up at my home, a victory of sorts. Wanted to do a threshold run today, but with icy roads, single digit temperatures, and no company I figured a long run would have to do. Ran 6.95 alone (stretching after 2.3 miles), then met up with the SF group, but essentially just ran with MacK for 14, then a little over 1 on my own to finish up. My body feels fine, with the exception of soreness in my right Ham. Ice bath after, as if the run wasn't icy enough, to baby the hamstring, then a long, long hot shower. Then sledding with my kids, husband and extended family. Then eating out and games in Orem. Fun day! ave pace while alone: 7:30, total 8:07 weight 120
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| Mizuno WaveRider (aqua) Miles: 22.25 |
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| Night Sleep Time: 6.25 | Nap Time: 0.25 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.35 |
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Met MacK and ran together for 7, then more on my own. 8:18 ave pace weight 122
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| Brooks Defyance #2 (blue) Miles: 12.35 |
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 16.30 |
| Sasha was kind enough to wheel out a 5k (ok it was 2.5k with a 180 - his favorite as he joked). We planned a 3x5k workout, with 19:00 as the target. Conditions were good. There were only a few icy spots the rest was clear. Tail wind out, head wind back, but Sasha blocked for me. Mary Ann and TylerS and Daniel joined, Daniel bowed out of the speed. Mary Ann was going to do one 5k. My splits were very close to Sasha's so I am going off garmin: 5k #1: 18:58 (6:03, 6:06, 6:03), lots of rest between (about .75 mile, but about 10 minutes) 5k #2: 18:49 (6:06, 6:01, 6:01) 5k #3: 18:43 (6:02, 6:01, 6:02) Sasha said our last quarter was a 1:24, and that's when I started to dry heave bent over. I was pleasantly surprised how comfortable I felt at this pace (though I generally was hurting the last .5 mile, or last .75 mile on the last one). So hopefully I can continue to improve and this will be closer to marathon pace soon. Right now it's probably more like 10 Mile - 1/2 marathon pace ish. I would venture to say with the negative split over the three pieces and the consistency within that this is my strongest workout I have done this year. Just when I needed it. TylerS did part of each interval with us and was really strong on the first one until he pulled up in the last mile. I'm sure he'll be hungry to kick my pants again next time. Mary Ann stuck with us for about a mile of the first interval, and kept up the tempo for the full 5k. She's easing back into speed I think and it was great to meet up with her and get to know her better. A special thanks to Sasha for pacing me beautifully (he had me sit behind him and tell him whether to speed up or slow down if needed, and we paced the tempos just right I think) and for Tyler and Mary Ann for helping make the workout happen. weight 122
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| Asics Stratus 2.1 (purple) Miles: 16.30 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.66 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.66 |
| Set alarm for 6:10am but woke up alert at 5:44. Dang! A sleep in wasted. Putzed around at home, then went out. Boy it was freezing! My thermometer had the temp at 16F but it felt much colder, it was foggy so perhaps humid, which I hear makes the cold bite more. Well, my face was pinched and fingers frozen and my arms felt like frozen buffalo wings. My first mile I took really slow, both hams sore from yesterday. They warmed up, and at 1.6 miles I hit a gas station restroom and stretched in there rather than in the cold. As wussy, cheesy move, really, but it staved off frost bite :) In the last mile I was going slowly, but then I saw a lady on Salem Canal road I thought might be KellieS, so I caught her, but it took some effort, but right as I came up on her I realized it wasn't her so I continued to buzz the chick. I didn't wave, which is bad sportsmanship, but I was ticked it wasn't Kellie and we both had on mp3 players anyway. I'll try to be nicer next time. Confession over. ave pace 8:06 weight 120
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| Brooks Defyance #2 (blue) Miles: 11.66 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2834.70 | 247.90 | 230.22 | 48.04 | 455.22 | 472.00 | 328.25 | 3360.86 |
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| Brooks Defyance (blue) Miles: 135.33 | Mizuno Precision (yellow) Miles: 60.69 | Mizuno WaveRider (aqua) Miles: 230.58 | Brooks Defyance #2 (blue) Miles: 153.31 | Asics Stratus 2.1 (purple) Miles: 93.48 | Saucony Type A2 Racers (red Baby) Miles: 24.04 | Mizuno WaveRider #2 (aqua) Miles: 41.20 |
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| Night Sleep Time: 1890.00 | Nap Time: 79.75 | Total Sleep Time: 1969.75 | Weight: 0.00 | |
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