Penny

April 2013

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Location:

Sydney,Australia

Member Since:

Oct 24, 2012

Gender:

Female

Goal Type:

Other

Running Accomplishments:

PRs

10K: 42:07 (NYC Runs Roosevelt Island Hot Chocolate, December 2012)

Half Marathon: 1:30:23 (Philadelphia RnR Half Marathon, Sept 2013)

Marathon: 3:17:13 (New Jersey Marathon, May 5, 2013)

 

Short-Term Running Goals:

1:30 half marathon, Summer 2013

sub-3:30 marathon (my first) Spring 2013

sub 3:15 marathon, Fall 2013

 

Long-Term Running Goals:

Run long. Get fast. Stay injury free.

Personal:

Running blog: www.twolittlerunners.blogspot.com

Travel/Life/Food blog: www.big-spoon-little-spoon.blogspot.com

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Inspire 8s Lifetime Miles: 377.00
Brooks Pure Cadence Lifetime Miles: 40.00
Mizuno Inspire 9s Lifetime Miles: 398.10
Black Mizuno Inspire 9s Lifetime Miles: 432.20
Yellow Mizuno Wave Rider 15s Lifetime Miles: 490.50
Brooks Pure Cadence 2 Lifetime Miles: 218.82
Red Mizuno Wave Rider Lifetime Miles: 403.00
Blue Mizuno Inspires Lifetime Miles: 405.00
Blue Mizuno Inspires 2 Lifetime Miles: 300.00
Red Mizuno Wave Riders 2 Lifetime Miles: 252.00
Black Brooks Pure Cadence Lifetime Miles: 29.00
Mizuno Inspire 12s Lifetime Miles: 69.00
Mizuno Inspire 12s Coral Lifetime Miles: 32.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
126.0036.0016.000.00178.00
Mizuno Inspire 9s Miles: 39.00Mizuno Inspire 8s Miles: 30.00Black Mizuno Inspire 9s Miles: 72.00Yellow Mizuno Wave Rider 15s Miles: 37.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy miles in the dark around San Diego embarcadero... around 8:20 pace. 

Mizuno Inspire 9s Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

I feel like I say this about every workout, but wow, this one was tough.

 3x2miles at HM pace, with 1 mile recoveries.

I faced 17mph winds initially... the sort of I-dont-want-to-run-in-this-but-I'll-grow-some-balls-and-just-do-it kind of wind... but quickly graduated into 24mph holy-crap-I-must-look-like-Im-practicing-running-tangents sort of wind. For the last interval, I had to run to get away from the waterfront where it is windiest, and did it in Riverside Park, which provided a bit more protection.

It wasnt terrible physically... but mentally, I was at the edge and promised myself I could quit after each 2-mile interval. Funnily enough, allowing myself an "out" always results in me keeping at it, and completing the workout. Its almost like it releases the mental pressure and my stress about how hard the whole workout will be, and focuses me back in on the immediate task at hand. Just get through this interval. And just enjoy this recovery. Ok, now you have another interval, why dont you just give this one a go too. Oh hullo, another recovery.

I am fully aware I must sound like a crazy person.

Splits: First interval: 7:04, 6:47, second interval: 6:57, 6:59, third interval: 6:55, 6:54

Avg Pace: 6:56

I was a little bit disappointed with the first mile, but when I saw the next mile split, I realized that it evened out the wind I faced initially.

Mizuno Inspire 8s Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Leg + core strength

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

Just got back from my most miserable run yet. I didnt get to sleep til 4:30am last night (jet lag, plus I didnt workout yesterday so I wasnt physically tired). I knew it would be tough. But the weather looked so nice except... you guessed it, the bloody wind. Splits were all over the place - around 7:15 with tail wind, 7:25 with headwind.

Average pace was 7:20 so I guess it was fine, albeit a few seconds slower than where I wanted to be. That said, it was 10 miles hard running, soooo.... longest tempo yet.

Im not going to lie. I stopped at mile 5 and got really upset and tearful because the wind was blowing me around and it was so hard, and I thought I wouldnt be able to finish. i got very close to just quitting altogether, abandoning my plans for NJ and dropping back to half marathon training (may have been a little over-emotional from lack of sleep!) Rest assured, I think I am having no trouble replicating the shitfulness of a marathon in my training; at least perception-wise.

Mizuno Inspire 8s Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy miles around Central Park - around 8:45 pace. The harder my workouts get (and yesterdays tempo was haaaaaard) the slower these easy paces get :)

Mizuno Inspire 8s Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

Long run @ 8:30 and longest run ever! Felt like it should be faster. I have done an 18-miler at 8:05 avg pace, but it took me a while to recover from. Given that Im already going beyond my training plan (Hansons calls for only a few long runs, and limits them to 16miles), I thought a slower pace for this one was fine. It was also more about confidence-boosting than anything else.

This run was really great for me. I ran around the entire island of Manhattan with some really gutsy winds from all directions. I listened to podcasts - sermons, NPR and "Stuff You Should Know" the whole way. My last few workouts have left me downright miserable, so it was really great just to lace up, and enjoy being out and about for 3 hours. Oh, and know that I can actually run the marathon distance. Thats nice :)

Mizuno Inspire 9s Miles: 21.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy miles, around 8:20 pace

Mizuno Inspire 9s Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

THIS. This is what a breakthrough workout feels like. 

 1 mile easy, 10 mile tempo at average pace of 7:16, 1 mile easy.

 I felt like the stars aligned on this one, but in reality, it was just finally doing all the things I should have been doing all along, e.g.: (a) spent 30 mins stretching and rolling the night before; (b) ate huge sweet potato the night before with dinner + lots of water; (c) got 8.5 hours sleep; (d) wore new shoes (same model but not bashed to death by NYC pavement).

Splits were: 7:22, 7:20, 7:12, 7:16, 7:16, 7:14, 7:17, 7:15, 7:19, 7:12.

 Even though it was "only" four seconds per mile faster than last weeks tempo, the feeling was worlds away. Last week I hung on for dear life, and had to stop mid-way. This week, no stops and felt strong to the end. Anytime I felt tired, I imagined being at mile 15 or 16 of the marathon with 10 miles to go, and needing to push through it. It worked!

Black Mizuno Inspire 9s Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

X-trained, 60 mins elliptical.

Ahhhh, groin/adductor felt weak before my tempo, and I think that run strained it slightly. Its weird... I dont feel it while running, but feel it when I walk or move suddenly. Its about a 2 on the pain scale, so nothing serious, but knew that I needed to take the day off to not make it worse. While I sort of wish I had been smart enough to not run that tempo, it was such a big confidence booster, that I think I am better off having done it, and now taking a few days lighter. I havent had a "recovery" week basically this entire cycle, so its probably about time anyway. I will miss one threshold workout (2x3 miles at HMpace) which I'll do next week. Other than that Im hoooooping to not miss anything else.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy miles around central park around 8:10 pace.

Groin still not feeling 100%, but it felt more like everything in that leg was stiff, and that made it worse...? Came home and rolled/stretched up a storm, and I havent felt it since. Also added some adductor strength exercises to my routine. It takes a while for PT to work, but may as well start now.

 Im a bit sad that this was supposed to be my highest mileage week at ~ 60 miles. But I have been running in the 50s for the first time ever, about four weeks in a row, so thats pretty good. And the aim at this point is to get to the start line healthy. Way more important than hitting mileage numbers!

Yellow Mizuno Wave Rider 15s Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Easy 16 miles at 8:20 pace. Was going to try to add some threshold or MP miles at the end, but my hip flexor was having none of it. 

I have two rest / x-training days planned, so hopefully I'll be able to get back on the workout schedule this week. Trying to be calm given that NJ is only three weeks away. 

Black Mizuno Inspire 9s Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

XT - 40 mins elliptical, + core

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Was really hard not to run today. Groin is great, hip flexor feeling about 80% now. Hopefully tomorrow will be fine for a threshold workout. Ive decided to x-train instead of easy miles for the moment. Its hard not to feel like everything is falling apart, when Ive really only missed 1 workout, and 1 easy run. Remember Jake's advice: training is cumulative!

 Edited to add: I feel overwhelmingly selfish caring about my little niggle, after what happened in Boston. It was so tragic. Why attack spectators of all people in the world??? I dont get it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.000.009.00

Workout was 2x3miles at HM pace or ten seconds slower than marathon pace. 1 mile easy recovery in between intervals. Probably the hardest LT workout in my plan.

Well, I didnt quite get there on the pace: 7:02 average, with only one split in the 6s. Previous workouts have had me comfortably sitting at 6:55.

That said, I had all the same circumstances from my last bum workouts: early morning flight from Tennessee back to NY, not enough hydration, poor sleep the night before. No amount of carb loading can make up for adequate sleep and water. Note taken :)

This workout was tough, and I had to stop twice, because I was tired and then nature called. But Im glad I got through it - Im starting to see that one bad-feeling workout does not mean you didnt reap fitness benefits and does not mean you're not progressing. You just had an off day.

 Hip flexor still feeling week, but ok. I felt a lot of restricted movement in my glut and hip on the same side so I think thats probably what caused my hip flexors (already tight from sitting at a desk all day) to get overworked. Getting my roll/stretch on tonight!

Black Mizuno Inspire 9s Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.000.000.009.00

Treadmill, 2x3 miles at MP (7:18) at 1% incline. About 30 seconds break between them stretching out my hips and gluts.

I was pleased at how aerobic this pace felt, but my gosh I completely forgot how dreadful it is to do any quality workouts on the treadmill. Ugh. I should have done a 10-mile tempo outside, but there was a storm+20mph winds about to hit, and I didnt want to get stuck in it. I figured that if I could at least do six, maybe I can take on a few more MP miles in my final long run on Sunday.

So not a perfect last few weeks before the marathon - travelled twice this week, had to rest a "niggle", and I have even more travel scheduled next week, to the West Coast. But it could be worse, I suppose.


Yellow Mizuno Wave Rider 15s Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Very easy miles, around 8:45-9 pace.

Yellow Mizuno Wave Rider 15s Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Last long run before NJ. I was tossing up whether to do this many miles two weeks out, but several training plans Ive reviewed had 16-18 milers at this point so I deemed it ok.

I wanted to add some tempo miles at the end (to make up for my crappy Friday tempo), but had NO energy to do so whatsoever. I guess it was really windy, and I had no fuel... but there was nothing in my legs at all. Plus I was worried about my hip flexor which was feeling really weak. Whatever it was, it sucked from start to finish.

 For long runs, I have done, 1x18 miler (8:05 pace) 1x20 miler (8:30 or so but with lots of water stops) and probably about 3-4 16 milers at various paces. Im worried its not enough, but trying to trust the process. I feel like those long mid-week tempos on tired legs are what will get me through miles 18-26. We'll see!


Black Mizuno Inspire 9s Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

XT 40mins elliptical

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

Workout: 3x2 miles at HM pace (6:55).

Actual: 2x2 miles in which I couldnt  even break 7 mins. First interval was 7:11, second was 7:25. I quit this workout early - first time ever. Those paces felt as hard or harder than the 6:55s I have been doing in the rest of my threshold workouts.

After some immensely shitty runs over the weekend (where 8:30 felt like 8:00, and 9:00 felt like 8:30) Im wondering if Im just a teensey bit overtrained. Also possibly under-fueled, as I have lost a couple of pounds.


Yellow Mizuno Wave Rider 15s Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

10 miles at 7:20 average pace. Much better.

Last tempo and last workout before NJ.

Splits started off slow: 7:24, 7:21, 7:27, 7:19, 7:25, 7:21, 7:26, 7:15, 7:15, 7:08.

I tried to start off comfortably hard, but not too hard, as I have been concerned about pushing my body over the edge into overtraining land. There was also a very cold and strongish wind of about 15mph that made it difficult to warm up! The last three miles I was trying to picture myself feeling really tired but finishing strong at the marathon. As I warmed up, the miles became a lot easier, and I relaxed into the run. I had a few little mantras going, and tried to relax my hands, arms and upper body as I moved into the pace.

The last mile felt hard, but great to finish the run at that pace (around halfway between HM and MP) especially as it was going into the wind.

 

**Comparing this to my other good 10-mile tempo (7:16) versus some shittier runs Ive had recently, I see a pattern. Both tempos were run after eating a huge sweet potato with my dinner the night before. I am a little bit ashamed to say, but I do not think I have been eating enough - especially enough carbs. I have been wanting to make sure I dont pack on the marathon pounds, but in doing so, a couple of my workouts have suffered. When I have eaten right, my performance has been great.

Black Mizuno Inspire 9s Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles very easy, 9:45 pace

Yellow Mizuno Wave Rider 15s Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

50 mins easy elliptical + core and upper body workout

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Was going to run 8 easy miles today, but my groin niggle came back a little (pain only at a 1-2 on scale) after the last tempo, so I want to make sure thats taken care of.

 As everyone keeps reminding me: there is nothing I can do at this point to improve the marathon, but there is a lot I can do to wreck it!

 Didn't check the weather for next sunday quite so obsessively today, so thats good. Getting into a good, slightly more calm, frame of mind about it.

 

Stretch + foam roll. Restorative yoga poses.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy miles. Supposed to run 8 yesterday, but groin hurt. Today my legs felt like LEAD and I have had a pain under my heel for a couple of days. I guess this will be that taper-niggle (the one you get a week before the race, that you are convinced is an injury that will sideline you). So not too concerned.

 A little concerned that legs still feel this tired after not running hard since Thursday, but Im sure it takes a little longer than 3 days for your muscles to start repairing and really getting the benefits of taper.... or so I hope.

Black Mizuno Inspire 9s Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
126.0036.0016.000.00178.00
Mizuno Inspire 9s Miles: 39.00Mizuno Inspire 8s Miles: 30.00Black Mizuno Inspire 9s Miles: 72.00Yellow Mizuno Wave Rider 15s Miles: 37.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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